In everything we do, practicing mindfulness is a great way to improve our health. Whether it be the amount of screen time we participate in or our sugar intake, being mindful of ourselves and our surroundings is key to a happy and healthy lifestyle. Harvard Chan states,  “Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. Mindfulness targets becoming more aware of, rather than reacting to, one’s situation and choices.” How can we practice mindfulness when it comes to eating and exercising in a holistic way?

Mindful eating presents itself as more than portion sizes, it also considers: where the food was sourced; how your body feels before, after, and during eating; how you eat; and how much you eat. When hungry, we can quickly dive right into the meal and not stop until full or past full. Mindful eating practices pausing for reflection and a more enjoyable meal. As you eat, remember to allow time between intervals to allow your brain to catch up with your body – you don’t want to stuff yourself full! If you are looking for holistic meal ideas, I suggest finding recipes on the Holistic Foodie website.

Being mindful during exercises is important to ensure your workout is beneficial and not harmful to your body. A lot of things affect your body and play a role in the success of a workout, like sleep, diet, and for women, hormone cycles. To have the best success for a workout, take into consideration your surroundings. Have they helped or hindered you, and how can you move forward with a positive exercise experience? Be intentional about the exercise you decided to participate in, and choose one that will best support you. During warm up, set goals for the day. Those might include how long you want to exercise or what weight you want to attempt to lift.  As you engage in your exercise, listen to your body. Ensure you aren’t pushing yourself too hard so you can prevent damage, and take note of what works well for you. During cool down, reflect on what worked well. Celebrate the achievements you accomplished and consider how you can continue to improve yourself during your exercise journey.

Mindfulness can place itself into any aspect of our lives. Deciding to choose better for your mind, body, and spirit is the first step to creating a better life for yourself. If you are looking for holistic health tips, contact me today for a personal consultation. Cheers!

The post Mindful Eating: Nourishing Your Body and Soul appeared first on ReJuvenate Natural Medicine.

A common heart disease in the US that affects thousands is called coronary artery disease and is the first sign of a potential heart attack. Symptoms of this disease are a tight chest, nausea, pain in shoulders or arms, and shortness of breath. This disease is responsible for blocking heart arteries with fatty deposits and withholding access to the heart for proper blood flow and oxygen, which causes heart attacks. Unfortunately, nearly 700,000 Americans die every year from heart attacks, and is the leading cause of death in the US, affecting 1 out of 5 people. With such high stakes, how can you be proactive for your health?

Eat a holistic heart-healthy diet: There are a variety of foods that greatly benefit your health and support your heart in a natural way. Foods like leafy greens, fruits, whole grains, and oils or other foods high in monounsaturated and polyunsaturated fats (like omega-3 and omega-6 rich foods) are considered heart healthy.

Perform regular exercise: Your heart is a muscle. Having routine exercise is vital to a healthy heart and lifestyle. According to John Hopkins, five types of exercise are especially good for your heart: aerobics, resistance training, stretching, flexibility, and balance. It is suggested to exercise five days a week for at least thirty minutes a day. So move your body for optimal heart health.

Utilize natural essential oils: A holistic way to support your heart is to turn to natural remedies like essential oils that can lower cholesterol, improve blood circulation, and lower stress and blood pressure. There are a handful of oils that have these heart benefits and can be added to your diet: Basil, cassia, clary sage, cypress, eucalyptus, ginger, helichrysum, lavender, marjoram, and ylang ylang. Be sure to research the qualities of each oil and the proper way to utilize them.

As you take time to celebrate and love those around you, be sure to also show love to yourself by eating a heart-healthy diet, sticking to an exercise routine, and utilizing essential oils. By being proactive and intentional with your health, you can prevent heart disease and show up as your best self. Need guidance with your holistic health path? Contact me today for personalized support.

The post American Heart Month appeared first on ReJuvenate Natural Medicine.

A goal without a plan is just a dream: If you do not have a plan in place to achieve your goal, it will most likely not happen. You need steps and accountability to know if you are on track or on track to achieve your results. Start small and be specific. Once achieved, increase your goal and timeframe you want to achieve it in. An example would be losing five pounds in thirty days. 

Be aware of what you consume: Moderation is key, but while you are actively trying to lose weight, be sure you drink more water and skip coffee, alcohol, and drinks with lots of sugar. Your body needs consistent, balanced meals. Be sure you are eating a proper breakfast with protein. As for fasting, there is a beneficial time and specific way this can be done. To learn more about fasting, contact me. 

Schedule a Discovery Call with me: I will create personalized diet plans for you based on your body composition, personalized exercise plans, nutritional support with B vitamin injections, and continuous support and guidance so that you reach your goals. The analysis that I will do during your initial visit will allow me to provide such personalized recommendations. I can also refer you to nutritionists and personal trainers, so as a team we can help you reach your weight loss goals. Clinical research has shown that using this information can give up to 76% more weight loss than regular diet and exercise.

Losing weight isn’t a one size fits all thing, so let’s work together to help you achieve your weight loss goals. Contact me now to get started!

The post Weight Loss After the Holidays appeared first on ReJuvenate Natural Medicine.

Address your needs first: This might be controversial, but you need to meet your needs first before giving to others. The holidays often emphasize the importance of family and friends, but if family and friends are not a safe space for you, you need to recognize those emotions and feelings and address them before moving forward.

Set boundaries: Relationships are diverse and can be complex. Establishing boundaries beforehand helps eliminate stress and anxiety. Setting boundaries can be uncomfortable, but sharing your expectations will help keep you safe and make clear to family and friends what is acceptable and not acceptable. Some examples may be no alcohol allowed, a limit for the number of gifts given, not including an invite for an individual, and deciding where events will take place. Be kind and respectful, but clear and direct. 

Be active and alert: Consistent exercise is a natural way to fight anxiety and depression and boost dopamine. Eating well should also be a priority. Of course you are allowed to eat the pumpkin pie and drink eggnog, just remember moderation is key and eating healthy will stabilize your mood. Proper rest is a necessity as well. Mental illnesses are often heightened when you do not receive proper rest.We hope as the holidays approach, you take the time and space you need to be able to celebrate in a happy and safe environment. To learn more about how we can help prepare you, contact me today. Happy Holidays!

The post Mental Health Around the Holidays appeared first on ReJuvenate Natural Medicine.

Two of the most well-documented and ancient practices of holistic health are Traditional Chinese Medicine (TCM) and Ayurveda. “Chinese medicine, also referred to as eastern or oriental medicine, is a broad term for a spectrum of alternative medicinal techniques and studies. Some common forms include: acupuncture, cupping, herbal medicine, Tai Chai, Qi Gong, meditation, and moxibustion. TCM holds the belief of yin and yang, the balance of opposing energies. When yin and yang are balanced, you feel calm and energized. But when yin and yang are unbalanced, your health is negatively affected. 

Ayurveda, or “the science of life” in Sanskrit, is “a holistic system of medicine that originated in India thousands of years ago. Its basic approach is to balance the mind, body and spirit through traditional techniques and treatments that promote health and prevent illness.” Ayurveda is also known for the practice of massage therapy, meditation, and yoga.

Around the 4th century BC, physicians discovered the cause of disease to be germs. Care was no longer seen as a cooperative action, it was seen as a reactive measure. Medicines were created to target certain issues, unlike holistic approaches that address the whole being. Instead of focusing on the whole being, the focus shifted to symptoms and conditions of the body. 

In 1960, the western holistic movement began in the US, addressing fears on the reliability of drugs for healing. In 1975, the first National Conference on Holistic Health was hosted in California. In 1978, Holistic Medical Association was founded, and in 1981 the American Holistic Nurses Association was established. 

As modern medicine advances and changes, many are looking for an effective and healthy alternative to the harsh options now available. Whatever care option you decide moving forward with, take into account all the factors that affect with and your health. If you need guidance with your health, reach out to me for a Discovery Call for the help you need.

The post The Roots of Holistic Health appeared first on ReJuvenate Natural Medicine.

One of the main benefits of holistic health is that it takes a preventative approach. Rather than waiting until illness strikes and then treating symptoms, holistic health focuses on preventing illness and maintaining health through lifestyle choices, such as a healthy diet, regular exercise, and stress reduction techniques. By taking a proactive approach to health, you can reduce your risk of chronic diseases and improve your overall quality of life. Another benefit of holistic health is that it recognizes the importance of mental and emotional wellness. Stress, anxiety, and depression can have a significant impact on our physical health, and holistic health approaches aim to address the root cause of these issues rather than simply treating the symptoms. Holistic health also recognizes the importance of community and social connections in promoting health and well-being. By fostering positive relationships with others and engaging in meaningful social activities, we can reduce stress, improve mood, and support our overall health.

Are you ready to make a change in your health? When you schedule a discovery call with me, you will be able to tell me more about your health concerns and learn how I can help you specifically. My goal for every client is to work to find the root cause of your health concerns and create a custom plan to improve your health. Schedule a discovery call today!

The post The Benefits of Holistic Health appeared first on ReJuvenate Natural Medicine.