A 3 minutes Stress Release Practice

Do you have a great quick reset button that shifts your energy quickly, either to boost you up from feeling drained, or calm you down from feel ruffled?

This is great for when we want to have a way to shift out of certain feelings or emotions quickly so you can show up for the next person in your life. For example, have you ever needed to step out of a stressful phone meeting with your team or your boss, and now you have get back into your home and show up as mom or dad and be ready to jump into the right emotional space for your family?

You can build this quick simple practice into your day, especially during transition times. Transition times are the moments that bridge between different activities, or projects, or roles you play in life. Often you would be arriving at a new place, leaving a meeting, or starting a new activity such as going from eating lunch to your afternoon work day, returning home from work or a long commute, or the moments you turn the door knob to enter the room to meet a client (or press ‘launch meeting’ on a zoom or google meet session.)

3 minute Stress release practice

Part 1: Set an intention to calm yourself down and really sense and relax into the moment. Close your eyes and find your center. Then take 10 long deep breaths. In through your nose, out through your mouth. Focus on releasing any tension, negative feelings or emotions such as frustration, discomfort, fear, fatigue or anger.

Part 2: Continue with your eyes closed. Continue to focus on the word “release” for 2 more minutes. This time, in your mind quietly repeat the word “Release” as if it is releasing all thoughts, stress, and tension in your body and your life, even if it is for just 2 minutes.

Pick 1 or 2 regular transition times in your day and schedule this release practice into your calendar and what magic will unfold. You can’t do this because you don’t have time? Often, the feedback I get from people who tried this is the ability for them to sync up quickly with the energy in the room or family or situation is greatly improved, and they feel more joy from moment to moment too.

5 simple tools to high performance without burning out.

How often do you feel you take one step forward and fall 2 steps back?  

You may take on a next level role at work, and before you know it, you are skipping lunch, or you stop going to the gym after work, and you gain 10 lbs without knowing how.  

You may want to serve on a committee, or investing time to support your community with a cause that you care deeply about, but you end up feeling more tired around your partner or kids by evening.  

You want to be more present for your family and supporting them with day to day specifics during this COVID year, taking them to doctors appointments or helping them with groceries and chores, but you are now delayed with your work deadlines, and not feeling very good about yourself.   

High performance means succeeding beyond standard norms over the long term, while maintaining positive well-being and relationships.    

So often do I see this conflict come up, where consistently getting the results we want over and over at work seems to be at odds with also having good health and quality time spent with family.   We end up feeling depleted, and defeated.   

Here are 5 simple tools to get you succeeding consistently in all areas while maintaining wellbeing and nurturing important relationships in.

1. Set up baselines.  Know your starting point.

Doctors often recommend baseline labs to see how you are doing, and when repeating them each year, we get to monitor your progress, and based on the results, we get a sense on whether the lifestyle you’ve adopted in the last year has contributed positively or negatively to your health state.  

This is the same for your personal wellness as a whole.  In order to see how you are truly doing from week to week, month to month, and give yourselves direct feedback to your daily choices, it is important to have a baseline to measure against.   Our mind can be a tricky referee, especially if we tend to be self critical, so unless we follow a system to monitor progress, we might get discouraged quickly and also miss out on some key learning moments.    

So take out a pen, rate yourself the following 5 categories  on the scale of 1-10,  with ‘1′ being deficient, and ’10′ being the near perfect.  Then check back in every month, and see what comes up for you.  Try writing a definition next to each category that’s personal to you. And don’t forget to celebrate when you see the numbers going up.  If you see the numbers going down, be kind and acknowledge the barriers and patterns, and take time in learning about yourself in this area. Sometimes, simply giving attention to that area by awareness alone can be very powerful.

  • Health
  • Love Life
  • Family and Friends
  • Mission and Career
  • Spirituality / connect with your higher self or faith
  • Health

2. Creating intention triggers

It’s easy to fall off good habits when we are bombarded with new scenarios, stressful situations, back to back scheduling, or simply not keep the habit fresh in our minds.  So if you can pair an intention that is clear and inspires you to act or think as your best self, along with a daily physical routine you now are creating opportunities to renew those intentions often.  

For doctors, to prevent burn out, we learned that every time we twist the door knob when we enter the room for meeting a patient, we can trigger 3 words that represents how we want to show up in the appointment.   I used “empower, engage, and partnership”.  These 3 words guided me in the way I want to show up for myself and my patients.  

Now, take a moment, think about each time you click the “launch meeting” button when you enter a zoom meeting and begin your work day, or when you come home and walk through your front door frame as you leave behind your work day, what are 3 words that you want to guide you towards your best self?  Here are some of my favorite intention trigger words:

Confidence, joy, laughter, release, faith, authentic, ease, partnership, serve

3. Stack up your “whys”

Now, if you think keeping your weight off is simply because the number of the scale makes you unhappy, or a doctor once told you that 10,000 steps is the goal that you need to set for your health, most likely, you’re not going to run out the door to exercise, or change your diet.  That’s why it’s so important to state the reason that inspires you for the change you want clearly. For many, it is about loosing weight fitting into the wedding dress, or quitting smoking or drinking before getting pregnant, or having the energy to spend time as your kids are getting older and want to travel and explore the world with them together. Those are powerful reasons and inspirations, or you want to be a role model to your son as they are developing their own health issues. 

Write down ALL your whys.  Take a picture of them, put them on your phone, your bed side, your refrigerator. Use these reasons to take you away from your demotivation.

4. Schedule it to make it happen

How often do you miss a doctor’s appointment, or a meeting that’s scheduled on the phone? Most people are good about keeping appointments, but might not be as consistent in keeping promises to themselves around their own health practices. If you want to see it happen, schedule.  Start by scheduling ones that really energizes you.  For example, schedule a mental health day every 3 months, or schedule your vacations for the next year.  Or pick a clear goal that you want to work on, and put it in your schedule every week, and protect that slot like it’s something that you can’t reschedule.

I combined #3 and #4 and scheduled an intention trigger into my phone as an alarm every day at 6pm, which reminds me to bring joy to my home and family!

5. Protect your energy

Last and most important, energy is the fuel to all your endeavors in this life, and if you find that certain activities or commitments or relationships drain your energy, then you have to protect your energy at all cost.  It doesn’t mean that you eliminate those activities completely.  Simply become more clear when there is a source that has a negative effect on your energy, then you can create boundaries.  Such as, spending shorter amount of time each interaction.  or build your energy up ahead of time such as making sure you have good night sleep the day before, or having a good breakfast or meal before hand, or doing a mindfulness breathing exercise beforehand.   Or go for a walk after to regenerate your energy.   Sometimes, you can simply remember that “No.” is a complete sentence, and you can use it without completely articulating why.

Try these 5 tools and begin taking back control of your health and your energy.  Start somewhere, and share in comment what are some WHYS that motivate you to be the better version of yourself, and what are some tools you use already to protect your energy!

Sign up for my 14 Days to Health video series to boost your energy, recharge your health and improve your day to day wellbeing.

I’m a certified high performance coach. Email me at support@Onnalomd.com if you want to learn how to apply to work with me.

9 Detox tips to boost your energy and balance your hormones

Are you experiencing any hormone imbalance symptoms such as acne, headaches around your cycles, symptoms of estrogen dominance like breast tenderness, or feeling sluggish and moody, or struggle with high or low thyroid symptoms?  You might benefit from resetting your body and hormones with a 4 week detox.  It’s not all about shakes and diets, but these are  holistic approaches that address your environment and some key root causes that could cause the imbalances.

The total load is a total amount of stressors on your system at any one time.  Like a glass with yucky water.  It takes a certain amount to fill the glass and then, after a certain point, you put more in and it overflows, and symptoms show up.

When our detoxification system is overwhelmed, we start getting symptoms and get sick, but it may be years of accumulation of stress and toxins that gets you to that point.   These  total load can include:

  • Heavy metals like mercury, lead.
  • Pesticides and fertilizers
  • Food allergies, environmental allergies
  • Mold and mold toxins.
  • A poor diet like the Standard American diet
  • Mental, emotion and spiritual stress like isolation, loneliness, jealousy, anger 
  • Medications if unnecessary or overdosing.  We do need medications sometimes, but it’s important to evaluate our risk versus benefits taking them regularly.
  • Internal toxins like bacteria, fungi, yeast, parasites  in our gut
  • And Hormonal toxins and metabolic toxins  that we can’t eliminate efficiently from our system.

Who can benefit from a detox?

If you have been experiencing the symptoms below?

  • Low mood
  • Low energy
  • Brain fog
  • Mood swings
  • Poor sleep
  • Unrefreshed sleep
  • Breast tenderness
  • Irregular periods
  • Painful periods
  • Bloating
  • Hair loss
  • Acne
  • Dry skin
  • Weight gain
  • Stubborn weight
  • Muscles aches
  • Joint pain
  • Estrogen dominance
  • Bloating
  • Endometriosis

What are the key process of a detox?

Reduce your toxin load. Avoiding hormone disrupting compounds found in foods and our environment is also key to prevent interfering hormone signaling in our system.

Increase your ability to remove them from the system by regular bowel movements, and optimal urine output and sweating by increasing hydration.

And Improving the detoxification system in your body especially in your gut and liver.  That is where good quality nutrients usually from plant based whole foods come in.  Along with getting sufficient good quality, well sourced plant or animal protein as another key ingredient for the detoxification pathway. 

9 Detox Steps to Balance your hormone and boost your energy

1. Drink plenty of clean water.

Dilution is the best form of detoxification. Drink at least eight to ten glasses of filtered water a day as your baseline, then increase another 16 oz during a detox.

2. Keep your bowels moving. 

Your toxins are removed from the body through your bowel movements, so keep them moving at least once or twice a day.

If you can’t get going, even with increase vegetables and fruits in your diet, then you need some help and this can include taking two tablespoons of ground flax seeds, taking probiotics and extra magnesium capsules around 400mg  in the form of magnesium citrate. If you have any chronic diseases or problems you have to be careful about taking supplements, you should work with your doctor.Your toxins are removed from the body through your bowel movements, so keep them moving. 

3. Sweat.

You want to sweat lots at least three times a week, using a sauna, steam or detox bath (Epsom salt 1cup, baking soda 2tbsp).

4. Avoid external toxins

Reduce your environment and food exposures to common toxins.

Use https://www.ewg.org/skindeep/ to guide you on your personal care products.

Use https://www.ewg.org/consumer-guides to get consumer guides to your home cleaning products, seafood choice and water source guides. 

5. Improve your diet.

a) Eat organic produce and animal products as best as you can.

Use Dirty Dozen list and the Clean Fifteen list from Environment Work Groups.

b) Eat at least 8 – 10 servings of colorful fruits and vegetables daily

include some from each group every day, ideally in every meal:

  • Cruciferous vegetables: broccoli, collards, kale, cabbage, brussel sprouts, kohlrabi.
  • Dark leafy greens: arugula, turnip greens, basil, cilantro, dandelions, great for stir fry or smoothies.
  • Allium or the garlic family: garlic and onions, which help increase sulfur in the body and help detoxification.
  • Bile supporting vegetables that helps body bind to toxins better: bitter greens, dandelion greens, berries, beets, milk thistles.
  • High in Antioxidants and phytonutrients: Artichokes, apple, berries, pomegranate seeds, mandarins.  

c) Eat enough protein

Eat at least your body weight of Kg in gram of protein each day. (For example, if you are 75Kg, eat 75g of protein).

Your liver requires protein to run detox pathways in the form of amino acids.  Eat organic, pasture raised meat, or legumes, nuts and seeds. 

d) Choose healthy fats

Fats and oils from avocados, coconut, flaxseed, olives, and sesame seeds are great for detoxification.

Avocados are full of healthy dietary fiber, monounsaturated fat. And phytosterols that help with healthy function of the intestines and immune system.

Coconut oil contains medium-chain triglycerides that can provide energy sources to the gut and liver especially during detoxification

e) Avoid Toxins, Stimulants, sedatives

Sugar – can be inflammatory and stresses your hormones

Alcohol – such as caffeine and nicotine and try to reduce alcohol intake.

Inflammatory fats – Most polyunsaturated fats are chemically fragile, and can cause chronic inflammation. Avoid processed vegetable oils like peanut oil, soybean, and canola oils

Caffeine, Nicotine are also a burden to your liver system.

6. Consider Supplements for extra support

To improve the detoxification system in your body, especially in your gut and liver, we need good quality nutrients usually from whole foods and well sourced plant or animal protein, but sometimes supplements can move along the process especially if we have a high toxic load.

I use this detox kit in my practice and personally because of the high quality, non GMO, gluten free, food coloring free commitments. There is a Pea Protein option and a Bone Broth based option in my store.  I do this detox cleanse every 4-6 months to optimize my hormone and liver system, and it helps me lose any extra weight from inflammation.  Be sure to check with your doctor to see if these supplements are appropriate for you.

7. Exercise every day

Exercise can improve circulation and optimize the lymphatic system which is key for a good detoxification.

Move joyfully every day.

And focus on a mix of high intensity interval training, strength training, and aerobic exercises during the week.

8. Sleep at least 8 hours every night

Sleep is where your repair, recover and restore.

Check out these tips for a better sleep.

9. Manage your Stress

Relax deeply every day to get your nervous system into a state of calm, rest and relaxation.

Try this breathing meditation technique.  Practice them for 7-11 minute in the morning or before bed. Or use an app like Calm or Insight timer.

Try this recipe for its detox benefits!

Fish & Mercury/PCB levels

Not-So-Fishy Fish Choices : A Chart for Mercury and PCB levels for Common Fish

This is a reference table to help us choose fish that has the highest Omega 3 fatty acids, along with the lowest toxic contaminants.

Looks like the winners are Anchovy, Herring, Mackerel and Wild salmons.

Omega-3 fatty acids and industrial contaminants in commonly eaten fish and shellfish.

Type EPA + DHA (mg/serving) (oz) EPA + DHA (mg/100 g) (3.5 oz) Mercury (µg/g) (ppm) PCBs (ng/g) (ppb)
Anchovy 1165 (2) 2055 < 0.05
Catfish, farmed 253 (5) 117 < 0.05 < 50
Cod, Atlantic 284 (6.3) 158 0.10
Fish burger (fast food) 337 (2.2) 546 < 0.05 8
Fish sticks, frozen 193 (3.2) 214 < 0.05
Halibut 740 (5.6) 465 0.25
Herring, Atlantic 1712 (3) 2014 < 0.05
Mackerel, Atlantic 1059 (3.1) 1203 0.05
Mackerel, King 618 (5.4) 401 0.73
Mahimahi 221 (5.6) 139 0.15
Pollock, Alaskan 281 (2.1) 468 < 0.05
Salmon, farmed 4504 (6) 2648 < 0.05 15–51
Salmon, wild 1774 (6) 1043 < 0.05 0.5–5
Sardines 556 (2) 982 < 0.05 22–57
Shark 583 (3) 689 0.99
Snapper 546 (6) 321 0.19
Swordfish 868 (3.7) 819 0.98
Trout 581 (2.2) 935 0.07 11
Tuna (light/skipjack) 228 (3) 270 0.12 45
Tuna (white/albacore) 733 (3) 862 0.35 100
Clams 241 (3) 284 < 0.05 2–3
Crab 351 (3) 413 0.09 6
Lobster 71 (3) 84 0.31
Mussels 665 (3) 782 < 0.15 0.8–7
Oysters 585 (3) 688 < 0.05 0.8–17
Scallops 310 (3) 365 < 0.05
Shrimp 267 (3) 315 < 0.05 0.2–2

DHA: Docosahexaenoic acid; EPA: Eicosapentaenoic acid; PCB: Polychlorinated biphenyls; ppb: Parts per billion; ppm: Parts per million.

Reference: Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA296(15), 1885–1899 (2006).

How does EMF radiation impact your health?

DID YOU KNOW? The average levels of “ambient electrosmog” in the microwave radiation range (cell phones,wifi, Bluetooth) has increased by
1,000,000,000,000,000,000-fold (a quintillion) in the last 100 years.1

Is EMF safe?

When 2G started in 1996, there were only 17,000 antennas built in the U.S; now with 4G, 210,000 antennas have been built in 2016. With the development of 5G, the estimated projection is for 13 million+ antennas built by 2025. So, what do we know about EMF’s impact on our health?2

Based on the mini-course Electrosmog Rx I recently took from Nick Pineault, an investigative health journalist, author of the New York Time’s Bestseller “Non Tin Foil Guide to EMFs.” Here’s what I’ve learned: we don’t have enough data to prove it’s safe for it to become so widespread in our environment.

4 Reasons EMF isn’t safe

  1. Currently EMF is classified as a 2B Carcinogen “Possible Carcinogen” by the World Health Organization (WHO).  Several scientists who were on the international committee looking at the available science at the time are now recommending EMF to be reclassified as a Class 2A or 1 carcinogen, like asbestos or smoking. 3,4,5
  2. New technologies such as 5G networks has NO biological studies to prove their safety.6
  3. EMF safety standards are from 19967, and based on short-term exposure to 1 device.
  4. According to the most conservative estimates of independent EMF researchers, at least 35% of the population suffers from “mild to moderate” symptoms of electro-sensitivity, including fatigue, sleep disturbance, headaches, difficulty concentrating, depression, memory loss, hearing disruptions, skin problems, and cardiovascular issues.8

5 Reasons Children are More At Risk

  1. Exposing your unborn fetus to cell phone EMFs might increase the risk of behavioral problems in your future child.9
  2. EMF’s affect 4 aspects of children’s brain development.10
  3. Children’s heads will absorb up to 2X the radiation compared to adults. Their bone marrow can absorb up to 10X more. 11
  4. Teens who use a cell phone before 20 years old see their risks of brain cancer rise 500%.12
  5. EMF’s are linked with depression, anxiety and many mental health problems that have reached epidemic levels in
    teenagers.13

What’s the proposed mechanism of harm from EMF?

Each one of the trillions of cells in your body has microscopic channels in its membrane which allows calcium and other minerals to flow in and out of the cell. They are called “VGCCs”, short for “Voltage-Gated Calcium Channels”.

When a foreign EMF signal (such as a cell phone signal)
hits the cell, it literally causes the doors of these calcium channels to stay stuck open — allowing excessive calcium to flow into the cell starting a few
second after exposure.14

Calcium is usually a healthy mineral for the human body. But in this particular situation, the cell receives an “overdose” of calcium — leading to a laundry list of consequences.  From damaging cellular DNA strands, oxidative stress, breaking down blood brain barrier, male/ female infertility, depression, neuropsychiatric symptoms, melatonin depletion, and sleep disruptions to hormonal disruptions.

What are the top 10 most common EMF Related Symptoms?

  1. Fatigue
  2. Sleep disturbance
  3. Headaches
  4. Brain fog
  5. Depression / Anxiety
  6. Memory loss
  7. Visual Disruptions / Light sensitivity
  8. Skin Problems
  9. Heart Palpitations
  10. Dizziness17

What can I do right away?

Take these Action Steps:

  1. Start paying attention to how you feel in different environments – at home, work, public locations, or on vacation.
  2. Try to identify sources of EMF’s (cell phone, wifi router, bluetooth devices, etc) and create distance and reduce time exposed to them.
  3. Take the 5-day cell phone challenge:
    • Put your phone on “Airplane mode” when you carry it on your body, at night, or keep it outside of your bedroom when you sleep.
    • Keep 1 foot distance between you and your cell phone when you use it.  Use speaker phone or ear buds, instead of bluetooth enabled device.
    • Then pay attention to how you are feeling.  Sleep? Energy? Concentration? Pain levels?

Or stick one of these small shields to your phone or wifi router to reduce EMF emission: the Aires Shield Pro and carry the Aires Defender Infinity in your wallet. (Use code: onnalomd to get a 10% discount!)

Are you ready to give your health a full 360 degree evaluation and make changes that can optimize your life’s potential? Check out our Happy Health Essentials Program, and schedule a free consult with us!

Download this educational guide to share with friends and family.

References:

  1. https://s3.amazonaws.com/esrx1811/philips-lamburn-EMF-RFexposure-graph-v8.jpg
  2. https://www.sciencedirect.com/science/article/pii/S0013935118303475
  3. https://www.nytimes.com/1996/05/27/business/wireless-systems-put-out-theirantennas.html
  4. https://www.statisticbrain.com/cell-phone-tower-statistics/
  5. https://www.smallcellforum.org/press-releases/market-status-apac-north-americalead-network-densification-2021/
  6. https://takebackyourpower.net/senate-hearing-wireless-industry-confesses-no-studiesshowing-5g-safety/
  7. https://transition.fcc.gov/Bureaus/Engineering_Technology/Orders/1996/fcc96326.pdf
  8. https://www.ncbi.nlm.nih.gov/pubmed/24192494
  9. https://www.ncbi.nlm.nih.gov/pubmed/21138897
  10. https://www.ncbi.nlm.nih.gov/pubmed/23095687
  11. https://www.ncbi.nlm.nih.gov/pubmed/19660672
  12. https://www.sciencedirect.com/science/article/pii/S0891061815000599
  13. https://www.ncbi.nlm.nih.gov/pubmed/21999884
  14. https://onlinelibrary.wiley.com/doi/abs/10.1002/cjce.5450790428
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2762251/
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3780531
  17. Book Black on White: Voices and Witnesses about electro-hypersensitivity by Rigmor Granlund-Lind and John Lind, who share the top symptoms experienced by hundreds of Swedish sufferers of electro hypersensitivity (EHS).
  18. Electrosmog Rx course material from Nick Pinneault

What’s next after a Marie Kondo style decluttering? Top 10 tip for a Non-Toxic Home make over

There’s been such hype since Marie Kondo is on netflix on teaching people how to find joy in decluttering our home from non-joyful items.   It’s personally helped me create both physical and mental space in prioritize what’s special to honor in my own home.

In honor the theme of building a happy, healthy non toxic home, here’s a guide to share.  Also a Youtube video of a webinar I did recently that breaks it all down.  Enjoy!

Top 10 areas for Decreasing Toxic Exposures in you home.

Certain chemicals applied to your skin or in the air can be absorbed by your body and may cause harm to your cells and organ systems. They can cause inflammation and increase the body’s production of free radicals, thus increasing your likelihood of developing chronic health problems.

1. Food

  1. Shift your food purchases and consumption to organic when possible. It is most important to use organic dairy products (milk, cheese, yogurt, ice cream, etc.) Free-range meats and eggs are desirable to purchase as organic. Minimize the use of large fish (swordfish, tuna, etc.) as they are higher in mercury.
  2. Purchase organic strawberries and apples, and refer to the Environmental Working Group or Consumer Reports websites to stay current about which fruits and veggies are most important to eat organic.

2. Products

  1. Purchase the most natural cleaning and other household products you can find
  2. Avoid spraying pesticides or herbicides in your home or your property.
  3. For hair products (including shampoo and colors) look for products without alcohol, sodium lauryl sulfate, paraben, phthalate or other petrochemicals. Check your local yellow pages and magazines to see if there is an environmentally oriented hair salon in your area. Use Hair wax instead of hairspray.
  4. Avoid using hair sprays.
  5. Avoid perfumes or other skin or hair care products that use synthetic fragrances.

3. Skin Care and Makeup

  1. Use low-toxin makeup and skin creams (avoid products with: phthalates, parabens, propylene glycol, alcohols and fragrances). In general, skin care products from health food stores without the above ingredients are a safer bet.
  2. Consider using antioxidant creams on your skin: low solvent products with CoQ10 and Vitamin C. Antiperspirants and Deodorant
  3. Avoid aluminum-containing antiperspirants and antacids. Since virtually all antiperspirants contain aluminum, it may be advisable to minimize or discontinue use.
  4. Use natural make-up (sold at Whole Foods, Bare Escentuals®, 100% Pure®) www.100percentpure.com
  5. Use natural body lotion or cream, may also use coconut oil or shea butter as a moisturizer

4. Water

  1. Water can have many toxins and thus regular consumption of unfiltered water can significantly contribute to the toxic load of your body. Water quality will vary from city to city but in general it is better to filter tap water with a multi-stage carbon filter or reverse osmosis filter.
  2. Try to avoid bottled water in soft plastic containers as the plastics often leach into the water. Minimize the use of plastic water bottles that have been in a hot car. Minimize the use of camel-back type plastic water containers. Mineral waters in glass bottles are generally safe.
  3. Drink approximately 6-8 glasses of water or healthy liquids each day. Use glass when possible.
  4. Filter shower water in order to limit your exposure to chlorinated hydrocarbons.

5. Plastics

  1. Plastics can disrupt hormones in your body. Avoid plastic bottles and containers with the numbers 3, 6 and 7 on the bottom. These are most likely to leach plastics into the food, juice or water that they contain.
  2. Buy juices and water in glass containers when possible. Avoid PVCs.
  3. Do not microwave in plastic containers. Minimize washing plastic containers in the dishwasher under high heat.
  4. Minimize the use of cling wraps; try to use paper wraps.

6. Dental Care

  1. Avoid mercury amalgam fillings.
  2. Get second opinions on root canals.
  3. Pick a dentist who is aware of healthy choices for the mouth perhaps a more holistic or biologically oriented dentist who does not place new mercury fillings.
  4. Pick a non flouride toothpaste.  Use water pik, xylitol mouth rinse, and a xylitol toothpaste. Optimize your mouth and gut microbiome can also improve your oral health.

7. Home

  1. Use only green and low-VOC (volatile organic compounds) products in a remodel or a new home. Avoid furniture with particle board or buy used furniture that has had a chance to “off gas.” Let a new car off gas by keeping the windows open.
  2. Use an air filter such as a HEPA filter with a charcoal filter to clean the debris in the air.
  3. Minimize the amount of regular carpet in your home, or use natural carpets.
  4. Avoid using pesticides in your house.
  5. Take off shoes at the door to decrease indoor chemicals and pesticides.
  6. Change the filter on your furnace every 3 months, using the best allergy furnace filter you can find.  

8. Electromagnetic Fields / EMF

  1. If you have headaches or regional pain, decrease exposure to low-level electromagnetic fields.
  2. Minimize cell phone use.  Avoid putting cell phone in your breast or pant pockets
  3. Minimize your use of portable phones at home and shift to corded phone.
  4. Take the clock radio away from the head of your bed.
  5. Get the fields measured in a potential new car before you buy it. (www.ewg.org)
  6. Use this awesome hot logic minioven to heat your food to go instead of a microwave.

9. Home and Personal Care Products to avoid

  1. Chemical based cleaning products (disinfectants, bleaches, oven and drain cleaners, furniture polish, floor wax, window cleaners, etc).
  2. Mothballs, incense and commercially available scented candles
  3. Tap Water
  4. Chemical air fresheners
  5. Hairspray Nail Polish
  6. Perfume (use essential oils instead)
  7. Make-up containing chemicals
  8. Chemical soaps, body wash, lotions, creams
  9. Aluminum based antiperspirantsur Household Product Recommendations

10. Try these products instead

  1. Purchase a household water purification system (both for drinking and showering) www.aquasana.com
  2. Consider purchasing an air purification system. Change your air filters regularly Make or purchase chemical free cleaning products.
  3. Diffuse essential oils as your air freshener
  4. Diffuse essential oils as your air freshener

 

 

Finding Your Calm Webinar

Did you know that stress is known as the “the silent killer” because it can lead to heart disease, high blood pressure, chest pain, and an irregular heartbeat?

Did you know that the stress hormone, cortisol, not only causes abdominal fat to accumulate, but it also enlarges individual fat cells?

Did you know that stress can alter blood sugar levels, which can cause mood swings, fatigue, hyperglycemia, and metabolic syndrome – a major risk factor for heart attack and diabetes?

Stress is a physiological reaction to perceived harmful webinars, attacks, or threats to survival. The stress response serves a very important function, however problems occur when the response isn’t turned off. Even minor stressors trigger the body causing survival mode to kick in. This overreaction puts the body, and your health at risk for illness.

My goal is to help you to stop suffering from stress related illness. During this experience, you will learn immediately implementable techniques for reducing stress and getting your health back on track! Click below to watch the replay now.

Learn Techniques You Can Implement Today!

Don’t buy into the following myths:

Myth 1- Stress is the same for everyone.
Myth 2- Stress is always bad for you.
Myth 3- Stress is everywhere, so you can’t do anything about it.
Myth 4- No symptoms means no stress.
Myth 5- Only major symptoms of stress require attention.

Stress triggers and responses are different for everyone. When in small doses, stress isn’t harmful. While, we can’t avoid every stressful situation, we can manage how we react to stress.

Many symptoms of stress can be masked by medications or other conditions, and just because someone is not exhibiting symptoms, doesn’t mean they aren’t in a harmful state of stress. In fact, many symptoms such as headaches or an upset stomach are usually mistakenly attributed to other factors.

If you want to improve your health for good, click above and watch the replay for Finding Your Calm to learn simple stress reducing techniques you can implement on a regular basis.

Find Your Calm Recipes:

Broccoli, Avocado and Lime Salad

Not only is this salad backed with stress fighting nutrients, it’s simple to make and delicious!

Ingredients:

– 3 ripe avocados

– 1 1/2 broccoli head

– a handful of fresh coriander

For the dressing:

– Juice of 3 limes

– 2 tablespoons of tahini

– 3 tablespoons of olive oil

– 2 teaspoons of gluten free tamari

– a sprinkling of salt

Gluten Free Blueberry Banana Muffins.

Here’s something you can really indulge in! These little guys are packed with powerful antioxidants to help fight stress.  

Ingredients:

– 1 cup mashed ripe banana

– 3/4 cup + 2 tablespoons unsweetened almond milk

– 1 teaspoon apple cider vinegar

– 1 teaspoon pure vanilla extract

– 1/4 cup coconut oil, melted

– 2 cups all purpose gluten free flour

– 2 teaspoons baking powder

– 1 1/2 teaspoons cinnamon

– 1/2 teaspoon fine grain sea salt

– 1/2 teaspoon baking soda

– 1/2 cup walnut halves, chopped

– 1 1/4 cups frozen or fresh blueberries

Instructions:

  1.  Preheat oven to 350°F and grease a muffin tin.
  2.  Separately mix wet and dry ingredients.
  3.  Pour wet ingredients onto the dry ingredients and stir until just combined.
  4.  Fill each tin about 3/4 full and top with extra blueberries.
  5.  Bake at 350°F for 25 minutes.
  6. Let cool and enjoy!

Find Your Calm Workouts:

To get you started, try out one of these workout routines that you can do anywhere!


START YOUR DAY OFF RIGHT

5 Push-Ups

10 Squats

16 Plank Taps

20 Jumping Jacks

45 seconds of Rest

Repeat until 10 minutes is up


4 MOVES TO LEAVE YOU BREATHLESS

Do each move for 30 seconds, repeating 4x:

— Squats

— Knee Pushups

— V-Ups

— Mountain Climbers

— Rest


CARDIO BLAST

Repeat 2x:

— Mock Jumping Rope

— Burpee with Push-Up

— Squat Jump

— Plank Taps

— Jumping Lunge

Tailor this one to your fitness level changing your work/rest circuits


Beginner: 30 seconds or work/ 30 rest

Intermediate: 40 work / 20 rest

Advanced: 50 work / 10 rest

WANT TO LEARN MORE AND STAY CONNECTED?

Sign up for our 14 Days to Health FREE Video Series here >>https://onnalomd.com/14daystohealth/

And click here to join our amazing Facebook Community group >> www.facebook.com/groups/happyhealthcommunity

The Simple Way To Breathe To Reduce Stress

Ever feel stressed out? Ever get anxious, worried, depressed, or upset?

There’s nothing more crucial than to have control of your breath when you are in a place of uncertainty, fear or even panic. When you routinely engage in a patterned in a breathing. Be it 5 minutes to 11 minutes to 31 minutes a day. Your body will be trained to know how to handle distress when situations arise.

Try this for 5 mins every day before you start your day. Or while driving or commuting or waiting in line in the store. Learn to use your breathing to regulate your nervous system and release it from reacting to every situation that arise.

Try this technique from the © The Teachings of Yogi Bhajan:

Posture: Sit in any comfortable meditative posture with a straight spine, chin in, chest lifted.

Eyes: Close your eyes.

Breath: Concentrate on your breath. Inhale through the nose in eight equal strokes. Exhale through the nose in one deep and powerful stroke.

Time: Continue for 11 minutes.

To Finish: Inhale deeply, hold the breath 5-10 seconds, and exhale. Inhale deeply, hold the breath 15-20 seconds and roll your shoulders. Exhale powerfully. Inhale deeply, hold the breath 15-20 seconds, and this time roll your shoulders as fast as you can. Exhale and relax.

So when your coworkers are being difficult, breathe in for the count of 8 strokes and breathe out in 1. If you kids are fighting in the back of the car nonstop. Breathe in 8 breathe out 1. If you are feeling that nothing is working out in your favor that day. Breathe in 8 breathe out 1. Breath is one tool that won’t go away no matter what. Our lives truly depend on our breath. Train it. Befriend it.

 

“The eight strokes will make you watch and count the breath and that will force you to relate to your breath. Best procedure is that you do this exercise every evening. Eleven minutes a day of eight-stroke breathing can give you enough energy to balance your (daily) consumption of (pranic) life and take you out of stress. Is it possible? Do you have eleven minutes?”
-Yogi Bhajan

 

Compliments of the © The Teachings of Yogi Bhajan. Learn more here: 3HO Website

 

Keto 101 Diet Webinar

Feeling sluggish, tired, moody, and overweight? Check out our LIVE Keto 101 Webinar to learn all about this healthy way of eating!

Click here to watch: Keto 101 Webinar

We will share the necessary steps you’ll need to take to start living a ketogenic lifestyle, including food lists and recipes to get you started.

In Particular, You Will Learn The Following…

-Definition of a ketogenic diet
-What keto is NOT
-How keto improves health
-Different styles of keto
-Basic food guide of what to eat (and what not to eat) on a ketogenic diet.
-Simple keto recipes for your first few weeks.
-How to get started immediately!

The prospect of making major life changes can be overwhelming, but we are here to help you along your path.

Why This Is A Must Watch:

Do you want to experience improved mental focus and clarity, an unlimited flow of energy, appetite control, assist in abdominal fat loss, decreased inflammation, decrease in arthritic pain and increased fat burning?
Our goal with this webinar is to discuss how a ketogenic diet can benefit your life by aiding in weight loss, appetite suppression, and by reducing the risk of dangerous afflictions like Type 2 Diabetes and Heart Disease.

>>>Click here for your step by step diabetes guide to learn how to have healthy blood sugar and energy

The Ketogenic Diet has taken the world by storm and the reason for the growing popularity of this lifestyle are the results people are able to achieve without making any compromises. During our time together we will explain the ketogenic diet, help you determine if it is right, and get you started.

Last But Not Least, Here Are Some Amazing Keto Recipes! 

Click the links below to start some happy healthy fun in the kitchen.

BREAKFAST:

Crustless Mini Quiche
Chard and Sausage Hash
Maple Sausage Patties

LUNCH:
Crisp Salami and Cheese
Mini Pepper Nachos

DINNER:
Sausage Fried Rice
Keto Lasagna
Stuffed Manicotti

DESSERT:
Mom’s Texas Brownies
No-Bake Cheesecake
Keto Chocolate Chip Cookies

SNACKS:
Homemade Apple Chips
Vanilla Pumpkin Seed Clusters
Soy Sauce Marinated Deviled Eggs

KETO BONE BROTH:
https://www.gnom-gnom.com/whole30-paleo-keto-bone-broth/

>>> For more yummy recipes like this- click here for your FREE 30 day Paleo Reset Diet!

Want to learn more and stay connected?

Sign up for our 14 Days to Health FREE Video Series here >> https://onnalomd.com/14daystohealth/

What’s all the buzz about this cell regenerative diet called Prolon?

Let me ask you this…

Have you been having trouble with your blood sugar? Has it been hard to lose the extra few pounds even though you’ve been doing a good job with cutting out processed foods and excess carbs, plus you’ve been exercising regularly? Is your belly fat impossible to get rid of? Do you want soft ‘younger looking’ skin? Have you been toying with different kinds of intermittent fasting diets and just don’t know what’s what?

The Fasting Mimicking Diet will address these concerns with positive outcomes, as studied by Valter Long, PhD. It’s all shared in his book Longevity Diet which is a great read. He started off with researching the diets and lifestyles from the blue zone locations, where they have the highest numbers of centurions. One of the components he finds out is that these people undergo some kind of fast or fasting mimicking diet.

Since then he’s done extensive research on The Fasting Mimicking Diet which has the following benefits found in mice:
– shrunk tumor size in half
– decreased bone density drop
– decreased skin inflammatory disorder
– decreased weight without losing muscle mass ( a big problem for other fasting diets)
– improved cognition

He’s since found similarly compelling results with humans.  I tried it myself 1 month ago with 20 other clinicians and have found amazingly positive results. Since then I decide to do it again, so I want to share with you my 5 day experience here with you. But first, let’s learn more about fasting.  Don’t forget to check out my 5 day personal experience with 5 days of fasting mimicking diet in the bottom of this article. 

First, what is fasting?

Fasting is avoiding food and calories, so that your body can switch from burning glucose for energy to burning fatty acids and ketones, an alternative source to energy in our body.  When we make ketone bodies, that’s when we are in a fasting state.

With that said, research points to the following three benefits of fasting:

  • Weight control and weight loss
    • These factors are accomplished because you are forcing your body into a caloric deficiency. You know the saying, “calories in and calories out”? One of the most basic understandings of weight loss is to burn more calories than you consume. This is true in many cases, however sometimes underlying health imbalances and diseases are the root cause for an individual having issues with weight loss. So as always, be sure you are working closely with your functional medicine practitioner or healthcare professional of choice to get tailored support to fit your needs.
    • Beyond the weight loss, many fasts may also improve cholesterol, triglyceride levels, blood pressure, inflammation, and even insulin resistance.
  • Activating biological fasting
    • When we say “biological fasting” we are talking about the way that your body is forced into survival mode because no external nourishment is available. Think about your evolutionary ancestors in the middle of winter or drought. There was no food. This was before fasting was on the cover of Cosmo and it wasn’t practiced for any health benefit. It was simply a reality of the times.
  • Triggering cellular optimization and cellular rejuvenation
    • When your body is stressed for a long enough duration of time, deeper phases of survival mode can be triggered. This is when your body starts working on cellular optimization and rejuvenation. In addition the body goes into autophagy.

There’s many types of fasts.

The many different fasts vary in terms of protocols, procedures, and even benefits. Since all fasts include caloric weight loss- you can expect weight loss on basically any fast. The question is if that weight will actually stay off once you complete the fast. If weight loss is your main goal, be sure to discuss this with your healthcare professional. Many fasts only trigger the first phase of fasting benefits as discussed above.

The ProLon mimicking fast however, is proven to allow you to enter all three fasting phases while still eating a uniquely crafted plant based diet. This fast was created by Professor Valter Longo, Director of the Longevity Institute at the University of Southern California.  The ProLon 5-Day Fasting Mimicking Diet is known to help you to experience the significant health, wellness, and longevity benefits of a full 5-day fast while still eating some foods.

Look at this chart below to compare popular fasts: What are different types of Fasting?

Time Restricted Fasting

  • Fasting during specific hours, of using a specific time pattern
  • For Example: 12 hour fasting (Eat between 8am  to 8 pm)
  • Or 16:8  16 hour fasting and 8 hour feeding.  (noon  to 8pm)  2 times a week
  • Can impact weight, blood pressure, cholesterol, and blood glucose
  • But not good to miss breakfast regularly, and long term can cause increase gallstone.
  • These has not been shown to trigger autophagy and apoptosis (that helps unhealthy cells die or be removed), or stem cell based regenerations

Intermittent Fasting

  • Extended periods of time like 16-48 hours with very little or no energy intake followed by intervals of normal eating
  • For example:  Alternate Day Fasting or 5:2 Diet, Eating normal 5 days, and 2 days with 60-70% calorie restriction (around 500 calories) on alternative days or 2 consecutive days
  • Follow continuously every week
  • Can impact weight, blood pressure, cholesterol, and blood glucose
  • These has not been shown to trigger autophagy and apoptosis (that helps unhealthy cells die or be removed), or stem cell based regenerations

Periodic Fasting

  • 46-100% calorie restriction for duration of your periodic fast
  • Total usually less than 5 days per month
  • 5 days per month for 3 consecutive months

Fasting Mimicking Diet

  • 5 days of plant based food designed to mimic the benefits of fasting per month
  • 800-1100 calories per day
  • Designed to promote healthy longevity by
    • switching all cell to a protected anti-aging mode
    • promoting autophagy (‘self-eating’ parts of the cell) and replacing damaged cell components with newly generated functional ones.
    • Killing damaged cells in many organs and systems and replace them with new healthy ones
    • Shifting the body into an abdominal/ visceral fat-burning mode, which continues after returning to a normal diet.
  • A good analogy is to think of the body as an old wood-burning steam locomotive low on wood.  To reach the next fueling station, the fireman can start burning the train’s oldest and most damaged wooden seats and walls, making the train lighter when generating the steam needed to keep it going Just as the seas can be rebuilt once the train reaches the fueling station the streamlined cells, systems, and organs can be rebuilt by activating stem cells.

So, ProlonFMD is a product that uses that model and made a gluten free, dairy free, plant based all in one food kit. I’m doing it again as a 2nd time after last month, and I want to share with you my experience.

Let’s explore these phases of fasting a bit deeper:

  • Fasting Phase 1: Day 1-2
    • Your body goes into survival mode about 24-30 hours after your last meal. Your body will then start tapping into the glycogen reserves in your muscles (while generating new liver glucose) and it will also start using your fat reserves.
  • Fasting Phase 2: Day 3-4
    • When your body goes two days without food, you enter this second stage of survival mode. Autophagy is triggered on day two or three.
    • Dr Ananya Mandal describes this process in the following way:
      • “The word autophagy is derived from Greek words “auto” meaning self and “phagy” meaning eating. Autophagy is a normal physiological process in the body that deals with destruction of cells in the body. It maintains homeostasis or normal functioning by protein degradation and turnover of the destroyed cell organelles for new cell formation. During cellular stress the process of Autophagy is upscaled and increased. Cellular stress is caused when there is deprivation of nutrients and/or growth factors.”
  • Fasting Phase 3: Day 5
    • When your body goes four days without food, things are getting serious. Your body (rightfully so) is worried about dying. At this point your body has already consumed your fat reserves (aka stored energy) and improved your cellular function, however your fast is still continuing. So what might your body do under this major stress?
      • Your body eliminates old, inefficient, and damaged cells.
      • Your body increases the number of stem cells that are circulating in order to create tissue that is strong, new, and young.
      • This final fasting stage has been proven to assist with the biological aging of the body’s internal clock.
      • Some studies in mice have shown this process to prevent or even reverse some diseases.

When done under professional guidance, going through all these three phases of fasting may have incredible health benefits for your body. You may even come out stronger, leaner, biologically younger, and healthier on the other side. This again is due to the process of autophagy and stem cell-based regeneration.

What is the ProLon 5-Day Fasting Mimicking Diet?

As displayed in the chart above, The ProLon 5-Day Fasting Mimicking Diet helps your body to reach deeper benefits beyond just weight loss. It is also beneficial because you are still eating a little bit each day which can help to protect your body from some of the negative and dangerous associations that occur when not eating.

This is completed with five days of consecutive fasting while also eating the specific pre-formulated ProLon foods. These will help your body to maintain lean body mass. Research has shown fasting mimicking diets to have many positive impacts including those listed in this chart:

Hers’s My Journal On The Fasting Mimicking Diet

Day 1: Click Here To Watch My Video 

  • First, I collected some data yesterday:  pre-weight, visceral fat, body fat and muscle %, and also general sense of sleep and wellbeing.
  • The kit came with a Meal Program card, so it’s easy to follow the plan.
  • I had tasty nutty food bar and tea in the morning.  I didn’t feel hungry at all throughout the day
  • The crackers and olives taste really good. (My kids took a couple.)
  • The kit came with an algae oil and a multivitamin.
  • Today, I am priming my body to transition into a fasting state and begin cellular optimization.

Day 2: Click Here To Watch My Video

  • My body is switching to fat burning. Cellular recycling and clean up (autophag) begins!
  • I am enjoying the taste of all my food. Olives and Tomato soups are my favorites.
  • The L-drink is tasty especially after I added the hibiscus tea to the water.
  • Going from 1100 calories to 800 calories, some other group members shared they noticed the difference in terms of feeling a bit tired. I feel less this time compared to the first time I did Prolon a month ago. 
  • I consciously slowed down my day so I don’t feel as stressed.
  • I went to bed feeling hungry, but slept for 8 hours.

 Day 3: Click Here To Watch My Video

  • Today many people will reach full ketosis.
  • Hump day, but I am feeling more energy
  • I had a moment of feeling tired from low calories during the day, but that went away after an hour. I drank more water as a result.
  • amazing to have all this extra time when I don’t have to think about food or food prep!

Day 4: Click Here To Watch My Video

  • I woke up with high energy, and I didn’t think about food at all today.
  • The hunger feeling from day 1 and 2 is all gone, feel like I can fast for a lot longer.
  • I do miss my veggies and broths, so I can imagine creating a similar diet by cooking my own in the future.
  • i feel my  stem cells regenerating right now!! ( theoretically)

Day 5: Click Here To Watch My Video

  • Last Day. Yay! I woke up feeling great. Still enjoy the food immensely.  Today I get the kale crackers again, which I liked the most, since it’s salty.
  • My waist has thinned significantly, no bloating.  Had a busy day at work and managing it wrll.
  • My body is being rejuvenated from within and my skin has been extra clear. 

Final results:

  • I’ve lost 3% body fat, of those 2% visceral fat and 4 pounds in total.  I eat smaller meals since I’m not as hungry in between the 2 Prolon fasts.  And I also did maintain my muscle mass. A success!

ProLon is different than other fasts:

ProLon has been shown to give you many of the benefits of fasting while reducing the potential problems that come with not eating. Again, these benefits include improvement of age-related biomarkers due to the cellular optimization and stem cell regeneration. Overall, it is a fasting mimicking diet, which means you will still be eating food during these five days. The food is small, specifically designed meals, and low-calorie. The idea is that you complete ProLon for five days every 3-4 months for the goals of improving your person’s metabolic health and improving your age related biomarkers. However, if you are on insulin, are pregnant or have certain conditions listed here (onnalomd.com/prolon) you would not be a good candidate or need to check with a health professional first. 

Don’t forget to click here and sign up for my 14 days to health free video series that helps get your health a reboot in 4 weeks.

And click here to join my community on Facebook. 


References:

[i] Wei, M., Longo, V., et. al. Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Science Translational Medicine 15 Feb 2017: Vol. 9, Issue 377.

[i] Brandhorst, S., Choi, Y., et al. A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan. Cell Metabolism 22, 86–99 July 7, 2015.

[i] Wan, R., M., Mattson, M.P., et. al. Cardioprotective effect of intermittent fasting is associated with an elevation of adiponectin levels in rats. J. Nutr. Biochem. 2010. 21, 413–417.

[ii] Trepanowski, JF, et. al. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Intern Med. 2017 Jul 1;177(7):930-938.

[iii] Johnson, J.B., Mattson, M.P., et. al. Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. Free Radic. Biol. Med. 2007. 42, 665–674

In addition, this blog was written in large part thanks to the ProLon Ebook- “Not So Fast.”