Everyone’s Unique Life Journeys…

Recently I have been thinking a lot about the choices that we make, that influence the direction that life can take.  One of the biggest decisions for me was whom I was going to marry.  I could have married in my twenties or early thirties.   For one reason or another, the guys that I could have married, I had doubts about.  I have a mantra in my life, if the answer to a question is not a clear “YES” then it is a “NO.”  This is hard to stick by, because sometimes because our  “monkey” minds create so much doubt about the decisions that we make.  This mantra has served me well in my personal life. 

For example, I was engaged to this wonderful man, we were super compatible and perfect for each other.  When it came to actually putting a date on the calendar and planning my wedding, I kept hesitating.   I made a list of pros to try to convince myself that I should marry this man, but I always came back to this tiny voice in my mind that had doubts.  For that decision it wasn’t a clear “YES” so the answer became a “NO.” That was one of the hardest break-ups for me.  I took a year off, and when I was ready to date again, I met Ross, who is now my husband of 6 years. 

We dated for a year and I told him I was ready to get engaged and married.  I certainly wasn’t getting any younger and I wanted to have at least one child.  He of course freaked out, we broke up for about a month and he came back ready to propose.  After we got engaged, I had no problems setting a wedding date and I loved planning my wedding.  It was one of the best days of my life.

I was 37 when we got married.  I knew I wanted to have at least one child, we started trying right away and gratefully, I had no problems conceiving and we had our beautiful daughter Maya.   After we had Maya, my husband was content with just one child.  I myself was on the fence and didn’t feel that strongly about having a second child, when I turned 40… I started getting baby fever, thinking that it would be nice to expand our family.  I wanted to ensure that Ross was on board, so it took some time for him become open to the idea of a second child. 

I knew that I ultimately, was going to leave it up to the universe and fate.  If another child was meant to come into our lives, I would conceive easily and naturally.   Did you know that after you turn 40, you have a 25% chance of getting pregnant?  Fast forward 3 years and we still have not conceived.  I will admit I am sad that biology ultimately rules when it comes to having children.  This is the hardest part of marrying later in life.  I could try to do expensive fertility treatments, but doing that is not a clear “YES” for me so I have decided to not go that route. 

I certainly have no regrets… I am glad that I waited to get married later in life.   I am sad that I haven’t gotten pregnant, but I also realize that this is part of my life’s journey, some women don’t marry until their mid-40s or later, while some marry in the early 20s.  Each of us, is on this Earth with unique backgrounds and experiences.  Embrace and enjoy your own personal journey.  

In Health,

Chiropractic and Sports Injuries

Whether you are a weekend, competitive or aspiring professional athlete – you want to perform at your very best, and AVOID injury at all cost (because that means not doing the things we truly love). There are a host of ways to achieve this that include proper training, massage, acupuncture, nutrition, AND chiropractic care.

Injury Prevention
It is essential, especially for athletes, to align the structure of the body so all muscles work effectively and ergonomically.  This functional integrity allows for increased:
•    Strength
•    Flexibility
•    Coordination
•    Circulation
All of these things dramatically reduce the risk for most injury as well as arthritis, inflammation, and general aches and pains.

Injury Treatment

The bad news is if you play, and train, hard you will eventually and inevitably sustain an injury. The good news is chiropractic adjustments and chiropractic care can get you back in action in no time.
Injuries can be sustained in a one-time traumatic event (think kicking a soccer ball and pulling a hamstring muscle, ouch) or overtime from overuse or incorrect training, weight lifting, etc. Either way, the joint and/or muscles are inflamed. Techniques that help heal include chiropractic adjustment, soft tissue rehabilitation and Kinesio taping.

Chiropractic adjustments are especially helpful with misaligned or fixated joints (joints where injury has caused there to be friction and reduction of movement). Bringing the body back into proper alignment increases the circulation to the joints which boosts fluid and nutrient exchange. Proper joint function increases muscle strength, coordination and mobility.
Soft tissue rehabilitation brings muscles, tendons and ligaments back to their proper function. There is a variety of techniques. The most effective include:

1.    Electrical stimulation – Or commonly called TENS, is the popularized name for electrical stimulation used on muscles and tissues to treat pain and inflammation.

2.    Active Release Technique (ART) –  Massage technique for overused soft tissue that has built up scar tissue, thus decreasing their proper function. ART providers use his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements. Check out the official ART website for more info – www.activerelease.com
3.    PNF Stretching – Proprioceptive Neuromuscular Facilitation is not really a type of stretching but is a technique of combining passive stretching and isometric stretching in order to achieve flexibility. It works great for preventing injuries because the muscles tension is lowered promoting greater flexibility and therefore reducing the risk of strained or sprained muscles.

Kinesio Taping – This is a technique that uses stretchy, cloth tape to facilitate the proper function of the physical body. It includes muscle relaxation and activation by applying the following methodology:
•    Taping over and around muscles in order to assist and give support or to prevent over-contraction.
•    Utilizing a number of corrective techniques to promote correct muscle and joint function
•    Affecting change in deeper layers of fascia by manipulating the skin and muscle.
•    Creating space underneath the skin to improve circulation and lymphatic drainage.
•    Pain relief by targeting the pain and the source of the pain


Meet the Wellness Center Chirporactors

Dr. Tim Price, D.C.

Dr. Price graduated from Palmer College of Chiropractic in 2007.  He specializes in several techniques including Diversified, Thompson, Gonstead, activator protocol, as well as Impulse low-force, non-rotational adjusting for those who prefer an alternate method of experiencing adjustments. He has also been trained and certified to do extremity adjustments – ankle, wrist, elbow and shoulders. Additionally, he is certified in Pediatric Chiropractic and greatly enjoys working with small children and infants to provide relief for colic, croop, ear or sinus infections, digestive or sleep issues, and more.


Dr. Julia Fischel, D.C.

Dr. Julia moved to Colorado with her husband to start a new life away from the hustle and bustle of New York City. She graduated from Life University in Marietta, Georgia in 1999 and prides herself on keeping her patients at their optimal health. She employs many different techniques including SOT, Activator, Pin & Stretch, Flexion Distraction and Diversified. Her primary approach to adjustments is a gentle, non-force technique that draws women and children to her practice.




12 Months of Wellness | Month 9 – Yoga & Stretching

12Wellness_9_StretchingYoga-HeaderSeptember is National Yoga Month and we’re inspired to help educate you about the health benefits of yoga and stretching. Yoga is a mind-body practice. What this means is yoga helps to strengthen the interconnection between your mind and body. Research shows the importance of your mind on your overall health and vise versa. Your thoughts, beliefs and emotions can directly affect your physical health. This can be a positive or negative influence depending on the quality of your mind. The connection goes both ways. The condition of your body, what you eat and how often you exercise can have a direct affect on your mental state.

Let’s first take a look at how yoga and stretching affect your body. In a yoga class you are lead through a series of poses to stretch and strengthen your body. Consistent stretching exercises are important to your physical health because your entire body is interconnected. Tightness in the muscles and ligaments can cause back pain, improper alignment, and poor posture.

Beyond just stretching and increasing your flexibility; yoga strengthens your muscles, increases blood flow, helps to prevent joint degeneration, reduces blood pressure, and ups your immune function.

Yoga also affects your mental well-being in positive ways. It improves your overall mood, reduces stress and increases your self esteem. Yoga benefits your mind and body making it a wonderful practice to incorporate into your healthy lifestyle.

Here are my intentions for the month:


*Sources: Yoga Journal & University of Minnesota

Download Month 9 – Yoga & Stretching



12 Months of Wellness | Month 8 – Vitamin D and Naturopathic

VitaminD-NaturopathicThis month we would like to focus your attention on getting enough Vitamin D through the proper amount of sunshine.  Vitamin D deficiency is a world-wide epidemic, even here in Colorado, where we have 300 days of sunshine per year. Vitamin D is a major player in supporting immunity in the body, so without it there is a barrage of issues that can ensue – from a simple cold to cancer.

The common symptoms of deficiency are having low immune function which means a higher risk of contracting colds, flu, and other respiratory tract infections, feeling depressed, tired or fatigued, experiencing a low mood (especially in the Winter). Chronic and long term deficiency has been linked to at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, rickets, diabetes, depression, chronic pain, asthma, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more.

Vitamin D is produced in the body when skin is exposed to the sun. Doctors recommend 10-20 minutes daily exposure of as much skin as possible and without applying sunscreen. This helps the body absorb calcium, one of the two minerals essential for normal bone formation and health. Additionally, Vitamin D is responsible for  modulation of cell growth, neuromuscular and immune function, reduction of inflammation, and more. If you think you may be deficient, increasing your daily dose of sunshine can help and you can receive additional support support through Naturopathy and Nutrition.

Here are my intentions so you can see how easy it can be:


Below are some simple ways to get more Vitamin D each day:

  • sit outside for breakfast
  • take a short walk
  • take your lunch break outside
  • step outside to take a phone call
  • take a short break to read a magazine or book
  • opt for the patio instead of inside at a restaurant
  • set aside time on the weekends to be outside for at least an hour or 2
  • incorporate foods high in Vitamin D: The best are fatty fish like salmon, sardines, catfish and herring, but egg yolks, mushrooms and animal liver are also good
  • get additional support through supplements prescribed by a Naturopath or doctor

Get your vitamin D levels tested to ensure that your body is getting enough of this important nutrient. The Wellness Center offers complete vitamin profiles and most tests are covered by your health insurance. Give us a call for more information. 303-357-9355

Download Month 8 – Vitamin D & Naturopathic



Are you Enjoying your Life?

This was a question that I was asking myself the other night when I couldn’t fall asleep.  I have to admit that every phase of my life has its pros and cons… with the exception of my middle and high school years, I think I have blocked out that awkward period in my life.

In my twenties, I enjoyed exploring and traveling.  I was so optimist for the future and I had dreams that I actually pursued such as going into the Peace Corps, starting my own business and investing in real estate. I was a risk taker, and wasn’t afraid of debt and I had a ton of energy.  This was also the phase in my life where I had very little financial resources… I didn’t let that hold me back. 

In my thirties, I became more responsible and worked like a dog.  I worked a ton of hours well over 60 hours a week and sometimes worked other jobs while managing my businesses to pay the bills.   During this phase I was into building “wealth” and growing my businesses.  I opened Pure Massage, a massage center that we intended to grow into a franchise.  Ultimately, we opened during the mortgage crisis and after 2 years we were forced to sell the assets to a Massage Envy franchise.  I lost a lot of money and ultimately was forced to file personal bankruptcy.   It was during this time that my faith was truly tested, as it was a “dark time”.  The gift that came out of the bankruptcy was that I was able to keep The Wellness Center and my primary residence and I had a clear commitment to be more fiscally responsible.  I became more of a realistic than a dreamer.

Now, that I am in my early 40s… my risk taking and desire to take risks has gone down considerably.  Heck I am even afraid of heights now!   I got married in my late 30s and had my beautiful daughter Maya at 38 years old.  Now much of my focus is on my family and community.  While I do travel quite a bit, a majority is to visit family.  The bug to travel to far off, exotic places is in the distant past.  Now my days are focused on maintaining the success and security of The Wellness Center, volunteering, taking care of the emotional and physical health of myself and my family, and creating community.  A perfect night for me, is eating a good meal and hanging out with friends or family.

Life is much more simple and no drama.  When I ask myself, “Am I enjoying my life?” The answer is a whole hearted, YES!  Even with all the mundane simple tasks of cooking, cleaning and just being human.  It feels great to be living in a wonderful community, and to be working with the amazing team at The Wellness Center.  What more can I ask for?

I hope you are enjoying your life and living with no regrets, as we never know which day will be our day to go.

To your health,

Are You Unknowingly a Victim of “Adrenal Fatigue”?

© Health Realizations, Inc

Do you feel constantly tired, moody and depressed? Do you wake up feeling tired even after a full night’s rest? Do you crave sugary and salty foods, and depend on your morning coffee just to keep your eyes open?

Are you constantly exhausted and reaching for coffee or sweets to wake you up? Your adrenals may be fatigued.

These are all common symptoms of adrenal fatigue — a condition caused, in short, by too much stress and work. It’s estimated that up to 80 percent of adults suffer from adrenal fatigue, yet it continues to be a largely ignored and overlooked health problem, according to Dr. James Wilson, author of “Adrenal Fatigue: The 21st Century Stress”.

“Adrenal fatigue can affect anyone who experiences frequent, persistent or severe mental, emotional or physical stress. It can also be an important contributing factor in health conditions ranging from allergies to obesity. Despite its prevalence in our modern world, adrenal fatigue has generally been ignored and misunderstood by the medical community,” Dr. Wilson writes on his Web site.

What is Adrenal Fatigue? What are the Signs and Symptoms?

Your adrenal glands (located on top of each kidney) act as control centers for many hormones. One of their most important tasks is to get your body ready for the “fight or flight” stress response, which means increasing adrenaline and other hormones.

This response increases your heart rate and blood pressure, slows your digestion and basically gets your body ready to face a potential threat or challenge.

While this response is good when it’s needed, many of us are constantly faced with stressors (work, environmental toxins, not enough sleep, worry, anxiety etc.) and are in this “fight or flight” mode for far too long — much longer than was ever intended from an evolutionary standpoint.

The result? The adrenals become overworked and fatigued, and adrenal fatigue develops. If you feel one or more of the following on a regular basis, you may have adrenal fatigue, according to Dr. Wilson:

  • Cravings for salty or sugary foods is a symptom of adrenal fatigue.
  • You feel tired for no reason.
  • You have trouble getting up in the morning, even when you go to bed at a reasonable hour.
  • You are feeling rundown or overwhelmed.
  • You have difficulty bouncing back from stress or illness.
  • You crave salty and sweet snacks.
  • You feel more awake, alert and energetic after 6PM than you do all day.

Further, when your body is overly stressed your adrenal glands increase the production of the stress hormone cortisol, which can alter your:

  • Appetite, leading to food cravings
  • Energy levels, leading to fatigue and exhaustion
  • Mood, leaving you feeling emotionally drained
  • Memory and learning
  • Muscle mass and bone density
  • Immune response

You may notice symptoms began after a single, high-stress event, or alternatively after a prolonged period of daily stress. Either can over-stimulate your adrenals to the point of fatigue, and anyone may be affected. However, the following factors increase your risk of adrenal fatigue:

  • Chronic illness
  • Poor diet
  • Too little sleep
  • Too much pressure/overwork
  • Substance abuse
  • Repeated infections (bronchitis, pneumonia, etc.)
  • Maternal adrenal fatigue during gestation

Likewise, adrenal fatigue is often associated with chronic illnesses because they also place demands on your adrenal glands. According to Dr. Wilson, the following conditions may either be related to, or exacerbated by, adrenal fatigue:

  • Alcoholism and Addictions
  • Allergies
  • Autoimmune Disease
  • Syndrome X and Burnout
  • Chronic Fatigue Syndrome
  • Chronic Infections
  • Dental Problems
  • Blood Sugar Imbalances
  • Fibromyalgia
  • Herpes
  • HIV and Hepatitis C
  • Hypoglycemia
  • Mild Depression
  • PMS and Menopause
  • Rheumatoid Arthritis
  • Sleep Disruptions

How to Diagnose Adrenal Fatigue

Conventional medicine typically does not acknowledge adrenal fatigue until potentially life-threatening conditions like Cushing’s syndrome (an overproduction of cortisol) and Addison’s disease (an underproduction of cortisol) develop. However, you can have adrenal fatigue or an adrenal imbalance — along with a range of debilitating symptoms — long before you progress into one of these extremes.

A health care provider who is knowledgeable in the area of adrenal fatigue can perform a saliva test to check your levels of cortisol over a 24-hour period. In healthy adrenal function, cortisol should be elevated in the morning, lower and steady throughout the day, and then should drop in the evening when you go to sleep. In people with adrenal fatigue, however, cortisol levels remain lower throughout the day and rise in the evening when you should be relaxing.

If you find that your adrenals are fatigued, there is help available and by following the steps below you can restore your adrenals and regain your vim and vigor.

Five Steps for Restoring Healthy Adrenal Function

It likely took some time for your adrenals to become fatigued, and it will take some time to nurse them back to health. And, you must commit to changing your lifestyle to be less stressed and more restful if you want to get better. At this time, the most important thing should be your health and you should make time for the following in that regard:

Taking time to de-stress, unwind and relax is crucial to help your adrenal glands recover.

  1. Get more sleep. Your body does most of its regeneration during sleep, so whenever you feel tired, it’s time to sleep. This includes taking naps during the day if you can, sleeping in an extra hour or two if you’re tired in the morning, and turning off the TV early so you can nod off sooner.
  2. Revamp your diet with healthy foods. A healthy diet focused on fresh, whole preferably organic foods will provide your body with the strong nutrient base it needs to function. Focus on including a protein source in all your meals and snacks to keep your blood sugar stable, and eat nutritious snacks between meals so you never get overly hungry (going long periods without eating makes your adrenal glands work harder).
  3. Cut out sugar, caffeine and artificial stimulants. When you’re tired, you may be tempted to reach for coffee, candy, doughnuts, and other refined carbs for a quick pick-me-up. But while these stimulants will give you a quick boost, they’ll be followed by an even bigger crash. Coffee can also over-stimulate your adrenals, which you want to avoid. Instead, if you’re craving sugar or caffeine, it could be because your body is actually tired, and you’d be better off resting than trying to get artificially “energized.” You can also substitute healthier alternatives for sweets and coffee, such as fresh fruit or a cup of herbal tea.
  4. Reduce stress: You simply must have adequate outlets for stress if you want your adrenals to be healthy. First, identify the source of your stress, and if possible make changes to eliminate it (for instance, cutting back your work hours or personal obligations). Also be certain to take into account emotional stress from guilt, arguments, relationship problems, unhealthy habits, etc., and work out ways to resolve these issues.
  5. Consider supplements for adrenal health: You may benefit from certain high-quality supplements to help your adrenals stay healthy and return to optimal function if they’re distressed. When choosing a supplement for your adrenal health, look for one that supports both your immediate energy needs and long-term immune system function, as well as comes from a reputable source like Designs for Health. Since 1989, Designs for Health has been the health care professional’s trusted source for research-backed nutritional products of superior quality. Driven by a “Science First” philosophy, their team of nutritionists and clinical experts utilize both clinical feedback from leading industry pioneers, and sound, scientifically research led literature as the basis for designing their products.

If you feel like you may be a victim of adrenal fatigue, we recommend booking a consultation with one of our Naturopathic Doctors:

Dr. Paris Stevens

Dr. Tiffany Binder 


At the same time, be generous with stress relieving activities such as long walks, hot baths, or sitting down with a good book. Your body and mind know how to relax — you just need to give them “permission” to do so.

After making positive lifestyle changes, most people can expect to feel improvement in four to six months. For best results, make an appointment with a knowledgeable health care provider who can work with you on an individualized course of lifestyle modification and other treatment.

For more tips on how to promote healthy adrenal function and restore your energy and health, “Adrenal Fatigue: The 21st Century Stress Syndrome” is a valuable published resource.



12 Months of Wellness | Month 7 – Hydration

12 Months of Wellness - Month 7 Hydration


It’s summer and one of the best ways to stay healthy is to stay hydrated. This month we invite you to stay hydrated by setting the intention to take in more water all day long. Our bodies are made up of up to 60% water. Every cell in our body needs water to function properly. It provides us with the essentials to keep us feeling great.

Water lubricates our joints so we can stay active and pain free, it produces saliva which aids in proper digestion, it flushes our system of waste and toxins to keep us feeling healthy and helps to control our metabolism to maintain proper weight.

Summer weather is heating up, and it’s even more important to stay hydrated. Spending time in the heat and being more active increase our chances of dehydration.

Common symptoms of dehydration include headache, muscle cramps, dry mouth, dry skin, dizzy spells, sleepiness and problems with concentration. These signs usually show up when we have been dehydrated for some time. To avoid dehydration symptoms and keep your body in top shape, take in lots of water throughout the day.

Creative ways to stay hydrated this summer

Drinking water isn’t the only way to stay hydrated. Here are some delicious, healthy, fun ways to make sure you are balanced and in peak performance:

  • Keep a water bottle with you at all times. It’s a good rule of thumb to drink half your bodyweight in ounces. (bodyweight 130 lbs = 65 ounces of water per day)
  • Drink lemon water every morning. The health benefits include reducing inflammation in the body, helping to flush out toxins and boosting your immune system.
  • Add watermelon, water and ice to a blender for a refreshing drink.
  • Fill a glass pitcher of infused water by adding fruits and vegetables and keep it cool in the refrigerator. Cucumber and strawberries make for a delicious subtle flavor.
  • Commit to drinking water in between meals, instead of snacking, to curb your appetite.
  • Add more raw, whole foods to your diet. Fruits and vegetables include a high amount of water per serving.
  • Make a game out of drinking water and track how much you drink every day. Download a water tracking app for your smartphone to make keeping track super easy.

Use this months downloadable worksheet to set your intentions for how you will stay hydrated and see how much better you feel.

Here are my intentions so you can see how simple this can be:

12 Months of Wellness - Month 7 Hydration


DOWNLOAD MONTH 7 – Hydration

Napping … Is it Good for You?

Giving in to a daytime catnap might have been frowned upon in the past, but now new research has put to bed previous nap naysayers. Studies show that a little daytime shuteye can actually provide health benefits.

According to a past issue of the Harvard Health Letter, catching a daytime nap is a good way to catch up on the sleep you lose at night, sleep that may become more difficult as you age due to natural age-related decline in the quality of your nighttime sleep.

Getting Over the Mid-afternoon Slump

A case of the drowsies may seem to hit the same time every afternoon and does so for several reasons. The first is a biological element. Your biological clock, located in the hypothalamus of your brain, is regulated and impacted by many physiological processes such as body temperature, blood pressure and secretion of digestive juices.

The circadian rhythm, also referred to as the “internal body clock,” is naturally set to induce feelings of wakefulness during the day that gradually slow down and turn to sleepiness at nighttime. Oftentimes, it’s common to experience feelings of mid-afternoon sleepiness as a part of the circadian schedule.

Waking hours is the other factor to daytime sleepiness. For example, if you work a night shift and find yourself having difficulty falling asleep the next night it could be due to a disruption in your circadian rhythm, resulting from your 16 hours of wakefulness beginning earlier and ending earlier — causing you to feel drowsy in the late afternoon or early evening hours.

Power Naps at Work can Increase Productivity

Just taking a six-minute nap can help with information retention and memorization. In addition, research has shown that a nap improves:

  • Learning
  • Memory
  • Creative thinking
  • Problem solving

According to Inc.com, companies like Apple, Google, Uber, Huffington Post and Zappos have jumped on the nap “wagon” and consider napping a strategic company move, even going so far as to designate nap rooms for their employees.

Another recent study showed the benefits a planned 40-minute nap had on improving the alertness and performance of air traffic controllers working the night shift. Currently, research is in the works to improve the sleep policies of fire departments as well.

Some experts, however, still continue to believe that daytime naps may steal hours from nighttime sleep. They recommend if you do take daytime naps to take them in the mid-afternoon and limit them to 30 minutes.

Other Countries Embrace Benefits of Daytime Siestas

Taking a nap after lunch in other countries like Portugal, Spain, many Latin American countries, the Philippines, China, Italy, India, the Middle East and North Africa is commonplace and encouraged.  Some countries like Argentina take naps very seriously and have a reserved time of the day for siestas that is considered a sacred time. And it’s not unusual for an employee in Japan to take a nap in a “napping room” or at their “desk pillow” during office hours.

Another study conducted in Greece showed the more people napped, the lower their risk of dying from heart disease and stroke.

Specific study findings touting the benefits of napping include:

  • People who napped regularly during the day for at least 30 minutes three times a week or more had a 37 percent lower risk of coronary mortality than those who did not sleep during the day
  • The strongest link between lower coronary mortality and napping during the day was found among working men
  • Even people who napped occasionally had a 12 percent lower coronary mortality compared to those people who did not nap at all

Top Napping Tips

If you are looking for the best way to take a nap, here are some tips to get the most out of your daytime naps:

  • Set a timer or alarm for 30 minutes: This is the ideal amount of time for your body to reenergize and relax. A nap any longer than 30 minutes will put you in a deeper sleep cycle, causing feelings of grogginess and making it harder to focus and concentrate once you awake.
  • Create an ideal nap area: Be sure that the room is dark, free of distractions and at a comfortable temperature. You can use eye shades and relaxing music to help you fall asleep faster.
  • Schedule your nap time: Don’t wait until you’re ready to topple over from exhaustion, or worse get behind the wheel to drive home, before you take your nap. If you start taking naps at the same time and for the same duration each day, your body will have an easier time adjusting.
  • Drop any guilty feelings: Instead of thinking of yourself as lazy, think of how much more productive and alert you will be after napping.

American Sleep Habits

The reasons for sleep deprivation among Americans run the gamut from kids, work, stress, and even addictions to the Internet. According to a survey conducted by the Centers for Disease Control and Prevention, more than 1 out of 10 people admitted to not getting enough sleep in the past 30 days, and the part of the country feeling the most sleep-deprived are those on the east coast.

Other findings from the survey clarified who is and who isn’t getting enough sleep:

  • Hispanics slept better than whites or blacks
  • Men slept better than women
  • A whopping 25.8 percent of people who were unable to work said they had not gotten a single night’s good rest in the previous month
  • 13.9 percent of unemployed people also said they hadn’t gotten a good night’s sleep in the past month, compared to 9.9 percent of people with jobs and 11.1 percent of students and homemakers

And by state the Westerners are sleeping more soundly than those on the East Coast:

  • 19.3 percent of West Virginians ranked the highest in sleep deprivation reporting no nights of adequate rest for the past 30 days

They were followed by:

  • Tennessee: 14.8 percent have been sleep deprived for the past month
  • Kentucky: 14.4 percent
  • Oklahoma: 14.3 percent
  • Californians: 8 percent
  • North Dakotans: 7.4 percent
  • 12 of the 14 best-sleeping states were west of the Mississippi

Authors of the survey attribute the struggles in the Southeastern U.S. with getting a good night’s sleep to having a higher rate of obesity, hypertension and other chronic diseases.

© Health Realizations Institute

Honoring Father’s Day 2017!

This month we celebrate all of the Father’s and Grandfather’s in our lives. 

I personally I not a big fan of “hallmark” holidays, but I have to admit that if we didn’t have Mother’s and Father’s day… we probably would not stop to take a moment to thank these wonderful people that have shaped so much of our lives.

Today, and this month I honor my Father.  My father passed little over 2 years ago.  This was the poem that we included in his memorial brochure.

Our father kept a garden 
A garden of the heart
He planted all good things
That gave our lives a start

He turned us to the sunshine
And encouraged us to dream
The seeds of what we’ll be

We are our father’s garden
We are his legacy

It is so true that Fathers lay the foundation for our future.  My father came to the United States with nothing, slowly built a life in American.  He worked tirelessly to put his 3 daughters through college.  He raised us with a strong sense of self and work ethic, all the while loving us unconditionally.  While my father was stern and strict, he was also generous, kind and compassionate.   If he was wrong about something, he had the courage to admit he was wrong and apologize.   I am so lucky that I got to spend over 40 years with my father.  While I wish he was with us today, I know that he is in a better place and he continues to live on within me, my sisters and all of his beautiful grandchildren. 

Father’s Day is Sunday, June 18th.

In Health,


12 Months of Wellness | Month 6 – Movement

12 Months of Wellness - Movement

This month we are encouraging you to move your body every chance you get. It’s summer and the perfect time of year to introduce more physical activity to your routine. There’s more reason than ever to move your body. Studies are now showing that Americans are literally sitting themselves to death. We sit in long commutes to work, we sit behind a desk for eight or more hours per day, then when we get home and sit in front of the TV to relax. Sadly our modern lifestyles require less movement in our day and that means our overall health is at stake.

Sitting for long periods has been linked to type 2 diabetes, high blood pressure and blood sugar, obesity, unhealthy cholesterol levels and has even shown to increase the risk of death from cardiovascular disease and cancer. It has also been reported that going to the gym a couple times per day doesn’t counter the effects of sitting.

The solution is more movement overall. Ideally create a plan to move your body for at least a few minutes every hour. Here are some ways to add movement to your day:

  • talk a walk on your lunch break
  • purchase or create a stand up desk
  • do a set of stairs every hour on the hour
  • have random dance breaks in your office and encourage your coworkers to join in
  • after work incorporate swimming, hiking, biking, running, and walking as a way to decompress from the day
  • get up and stretch during tv commercials

The benefits of moving your body throughout the day are numerous. When we sit our bodies natural process to break down sugars and fats halts. The simple act of standing turns that process back on and is so important to keep us healthy. When we add more exercise to our day we burn more calories and that’s great for our waistline. Movement also encourages a healthier mental state.

Use this months downloadable worksheet to keep yourself happy and healthy and do what you can to get up and move your body throughout the day.

Here are my intentions so you can see how simple this can be:





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