2019 Body Love

Why not give your body some love?

-Lona

Dare to Love Your Body

A healthy diet, regular exercise, and adherence to supplementation are all important. February is the month of love so let's find ways to Love Our Bodies.

Love Yourself

Start your day right. Eating breakfast every day reduces your risk of type 2 diabetes by 21 percent and heart disease by 27 percent.

Disconnect from social media for an hour each day. Work-family-balance is important. You don't need to respond to everything immediately.

Help Others. Studies show that people who donate their time to a good cause are healthier. It also helps build self-esteem and releases hormones in the brain that provide an emotional lift.

Take a Quick Break. Studies show short mental diversions improved focus in people who participate in prolonged activities. This is especially true when you feel stuck. Step away, do something totally different for five or ten minutes, and notice how your mind figured things out without you participating once you're back on task.

Drink More Water. A glass of water provides a glass of oxygen for your body. It can help your brain be more focused and give you energy. If you drink water first thing in the morning on an empty stomach, it helps the body produce more digestive enzymes and helps lower cholesterol.

Try Something Different. Make an effort to engage in at least one new activity per day. Read a book from a different genre. Watch a documentary if you only do comedy's and a comedy if you only watch documentaries. Make a new recipe. Try a new food. Call someone you recently met. Step out of your comfort zone and before you know it, your comfort zone will expand.

Love Your Workout

Bust A Move. Dancing is a great way to create healthier white matter in a part of the brain linked with memory. It's a combination of physical exercise, mental stimulation and social interactions so sign up for a class today.

Exercise has been shown to be an effective brain defender. Ask yourself, "What would I enjoy doing?" Find something you love to do so you'll stick with it.

Vary Your Workouts. Don't want to get bored, do you? New activities can help you stick with your goals.

Make It A Habit. Don't stop to think about it, just do it.

Find A Buddy. When you partner up, you stay motivated longer. And, you have someone to socialize with.

Crank Up The Volume. Music keeps runners moving so why not listen to something you love while you sweat.

Love Your Mind

Loosen Up. Does your neck ache at the end of a day? Sit up tall in your chair, relax your shoulders and look straight ahead. Inhale and twist your head to one side, looking over your shoulder. Exhale and twist to the other side. Repeat ten times. Tip your head upwards, inhale and hold breath. Exhale. Now tip your head down, tucking chin in. Inhale and hold breath. Exhale. Repeat.

Learn A Musical Instrument. Brain benefits of learning include increased comprehension and math skills, better coordination, and a greater capacity for memory. Playing music will make learning easier because it involves both sides of the brain.

Play Cards. Not only can this be fun, you will have to think instead of staying on auto-pilot. Every brain challenge may help you ward off Alzheimer’s.

Focus Without Phone In Hand. A recent study showed that college aged students who were allowed to have cell phones during class and used them, made lower grades.

Drink Tea. New research suggests that two cups of brewed black tea over the course of 60 to 90 minutes sharpens focus. That's due to theanine, an amino acid found in black (and green) tea. Our office recently discovered a longevity tea call Spring Dragon. It is caffeine free and even tastes good because it is naturally sweetened by the ingredients.

Love Your Food

Be Grateful. Associate food with pleasure. Be mindful of every bite. Chew longer and savor each and every morsel like a true gourmet. Gratitude strengthens your emotions and can help you love your food.

Go Nuts. Nuts and nut butters are a good sources of fat, fiber and protein. They also pack a number of vitamins and minerals, including magnesium and vitamin E. Here's a great article about Pistachios that says these nuts help you lose weight.

Go Nuttzo. This amazing nut butter has a variety of 7 nuts and seeds. It's chocolate and its amazing. Organic and non GMO. Can be found at Costco and the internet just told me Walmart started carrying this delicious treat.

Feed Yourself The Right Fats. When your brain is making neurons, it prefers flexible cells. Omega-3's are found in fish, walnuts, cauliflower and chia seeds. Love your body by feeding it what it needs.

Bring Your Own Munchies. Do you have a pack of emergency eats? Ever run late and become so hungry you stopped at fast food on the way home? Food choices become disastrous once hunger strikes. Why not be prepared? BYOM.

Eat While Sitting. Make it a rule. Science says that distractions, screen time, and standing over the sink make us eat more. Go ahead, take a seat and focus on what you are eating.

Love Your Dark Chocolate. Chocolate may seem sinful, but you no longer need to feel guilty about indulging in an ounce or two a few times a week. It's good for your heart, cholesterol, and memory.

Love Your Sleep

Change how you think about bedtime. Reframe the hours you spend sleeping as a priority and make sure you keep your appointment to get to bed on time.

Lack of adequate sleep affects judgment, mood, ability to retain information, and may increase the risk of serious accidents and injury. Chronic sleep deprivation may lead to a host of health problems including obesity, diabetes, cardiovascular disease, and even early mortality. Adults need 7 to 9 hours.

Magnesium Chloride. A squirt or two of this mineral will help you sleep.

Bach Flower Reserve Sleep. Racing brain? This will calm your mind and allow you to sleep.

Maintain a consistent bedtime and wake-up time. Altering your sleep schedule by just an hour could be associated with up to 70% increase of heart disease. Stick to the same schedule seven days a week.

Stop and smell the lavender. Essential oils can alter mood and help your mind slow down.

Cut your sodium intake. Large amounts of salt during the day leads to an active bladder during the night.

Love Your Life

Buy A Houseplant. Houseplants release oxygen and refresh the air quality in your home.

Take a Hot Shower. The hot water actually improves oxytocin levels, and this in turn improves your mood and lowers stress levels. Visualize stress swirling down the drain.

Just Do It. Take action on one small item of interest. You can research how to grow a flower garden or bake a cake or do that thing you always wanted to learn how to do. Stop by the gym or yoga studio and ask about membership requirements. Text a friend to meet up for coffee. Small Actions lead to big improvements in how you feel about yourself.

Meditate for 5 minutes every day. Breathe. Focus on your chest and your stomach expanding. Exhale and notice how the air flows from your lips. There are numerous phone apps to guide you or set your timer and follow your breathe.

Plan Your Vacation. You have a lower change of heart attack when you get away from your daily routine. You also get a boost of happiness as you plan your up-coming getaway.

At Texas Biological Medicine, Inc., we would like to provide you and your family an health plan that suits your lifestyle, body, and schedule. Call our office at 972-233-8339 to discuss a customized treatment plan.

Ten Percent Off--These Services!

Self-care can prevent, delay, and reduce most health problems.

Pampering yourself should include a wide range of activities, all of which should be tailored towards making you feel happy and relaxed. That’s why Texas Biological Medicine is offering 10% off on Tricia's and Lona's services (no supplements, footbaths, or anything not specifically mentioned below), Only during February and only if you mention you read this blog this month.

Tricia Wade’s Transformational Massage Therapy includes:

Trager Therapeutic Massage. Release tension while you relax. This is a wonderful way to pamper yourself or others. Gift certificates are available.

Lympathic Enhancement Therapy is a kind way to move your lymphatic system. Would you like to remove those toxins stored in your lymph system? This is an easy way to do it.

Tricia wants her clients to relax while she does the work. Your body will love the freedom of movement after one of her sessions.

Lona Smith, BCND is a Board Certified Naturopathic Doctor offers ten percent off on her Customized Treatment Plans and Consultations.

Lona understands the importance of nutrition and supplementation. She would love to help you figure out how to get your body working for you instead of against you.

Whether you are pampering your body, mind, or heart, sit back and relax and let us help you help yourself. Call our office at 972-233-8339 to discuss a customized treatment plan or to schedule an appointment.

February Seasonal Veggies

What prompted the massive veggie protest?

Valuable information was leeked!

Artichoke

Beets

Beetroot

Broccoli

Brussels Sprouts

Cabbage

Chicory

Carrot

Cauliflower

Fennel

Endive

Lettuce

Leek

Potatoes

Parsnips

Pumpkin

Red Radicchio

Spinach

Sweet Potatoes

Turnip

Winter Greens

Winter Squash

February Seasonal Fruits

– don’t give in to pear pressure!

Apple

Clementine

Grapefruit

Kiwi

Lemon

Orange

Pear

Tangerine

February Seasonal Fish

Did you hear about the fight in the kitchen? One of the fish got battered.

Cod

Mackerel

Sardine

Sea Bass

Sole

Eat well and you will think, love and sleep well.

This Office Reads. Never read Fitzgerald? You Gatsby kidding me! We aren't reading Fitzgerald but we love how relaxing it is to kick back with a good book.

Lona recommends:

Never Be Sick Again, Health is a Choice, Learn How to Choose it by Raymond Francis and Kester Cotton. One day Raymond Francis, a chemist and a graduate of MIT, found himself in a hospital, battling for his life. Knowing death was imminent unless he took action. His findings and eventual recovery led him to conclude that almost all disease can be both prevented and reversed.

Tricia recommends:

Lead With Your Heart…Lessons From a Life with Horses by Allan J. Hamilton, M.D. Neurosurgeon Allan J. Hamilton combines his understanding of the human brain with nearly 30 years’ experience training horses to offer wisdom on such universal themes as leadership, motivation, ambition, and humility.

Ramona recommends:

Whisper: How to Hear the Voice of God by Mark Batterson. God’s whisper can answer your most burning questions, calm your deepest fears, and fulfill your loftiest dreams. In this book you will discover how simple it is to hear God’s voice in every aspect of your life!

Why shouldn't you

fall in love

with a pastry chef?

He'll dessert you.

Do you love to eat? Love to feed others? Here are some great sites to visit that include food that will love you back.

45 Healthy Valentine’s Day Treats for kids (Adults will love them too. Pinky promise.) The site includes Frozen Strawberry and Yogurt Treats, Loaded Hearth Omelet Muffins, A tutorial to make Strawberry Roses, a fancy Valentines Snack Board and more.

Eating Well has a few Valentine meals that are nutritious. They look fun to eat, make, and serve.

Here are 39 Recipes to Make Anyone Love Cabbage. (Cabbage is in season this month).

Our office hears clients say they don’t eat enough vegetables. Maybe these Brussel Sprout Recipes can help you include more of this them in your diet.

Disclaimer: If you have hypothyroidism (under active thyroid), you may have been told to avoid cruciferous vegetables (kale, cauliflower, broccoli, cabbage, and Brussels sprouts). These vegetables may interfere with how your thyroid gland uses iodine.

9 Grapefruit Recipes Better Than Just Dumping Sugar on Top. We love that thought! Grapefruit is low in calories and also provides a significant amount of fiber, vitamins, minerals and antioxidants.

Soup is a quick, hot meal that offers plenty of health benefits. You can throw a variety of nutritious ingredients into a slow cooker in the morning and return home to a delicious meal in the evening. Soup is one way to eat more vegetables that are packed with nutrients. So here are Twenty Heart Healthy Winter Soups.