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

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/

Take The Toxic Out Of Your Cleaning Webinar

Detoxify Your Home

It’s easy to assume that what we buy in the store is safe for us to use. Unfortunately, it’s not so simple. Lurking in your cleaning cabinet, laundry room, or under your sink are nasty chemicals that can wreak havoc on your health and the environment.

It is my goal during this webinar to help bring to your awareness the potential dangers and irritants that you’re breathing in and coming into contact with on a daily basis.

Do you want your kids to be sleeping in a bed every night wrapped in sheets that emit chemical vapors?
Do you want your pets laying on a floor that was cleaned with ingredients that have been proven to cause cancer?
Do you want to be exposed to skin irritants that can cause an array of dermatological issues?

If your answer is ‘no’ to any of these questions, you will benefit from this webinar.

What You’ll Learn

During this webinar, you will learn:
– What the federal guidelines allow in terms of chemicals that are safe for home use, as well as what the process is for a cleaning product to get approved and make its way into a store.
– Some of the most harmful chemicals that could be in your home, and learn about the effects of long-term use.
– The dangers of chemically-created fragrances such as those used in laundry detergent, dish soap, floor cleaners, and other cleaners.
– How toxic cleaning products are affecting the environment.
– What “toxic burden” is and how it is affecting you.

This might seem like a lot of new things to worry about, but fear not! This webinar will wrap up with tips on how to make your home and cleaning products green and eco-friendly, so as to keep your loved ones out of irritants and harmful vapors.

Got Self-Care?

The Importance of Self-Care

When is the last time you took a moment purely for yourself?

Turns out, having some time for self-care is one of the best things that you can do for your health and happiness. Contrary to popular belief, self-care is not selfish. Self-care is actually essential for all of us in our healing journey.

The challenge is that all too often we prioritize other things above self-care (ie: doing the dishes, laundry, going to work, cleaning the house, paying the bills, watching tv, spending time with others, etc…).

The good news is that there are small and powerful ways that you can take care of yourself in a better way, starting today. Relax, put your feet up, and enjoy one of the videos below.

In honor of your best health, we are sharing 5 of our favorite TED Talks related to self-care.


  1. Why we all need to practice emotional first aid by Guy Winch


  2. The power of vulnerability by Brene Brown


  3. All it takes is 10 mindful minutes by Andy Puddicombe


  4. Want to be happy? Be grateful by David Steindl-Rast


  5. How to make stress your friend by Kelly McGonigal

Adrenal Fatigue Webinar Recording

Do You Suffer From Chronic Exhaustion?

According to a poll conducted by YouGov, 6 out of 7 Americans report not feeling refreshed upon waking, regardless of the amount of sleep they had.
Out of the Americans who slept 7 to 8 hours a night, 45% expressed feeling tired or fatigued three times a week. 27% of them also shared they wake up tired at least 4 times a week.

54% of Americans that sleep six hours or less each night, also, wake up tired at least 4 times a week as well.

In short, most Americans are tired most of the week, every week!

A Glance At Adrenal Function

The adrenal glands are responsible for the production and secretion of many essential hormones within our bodies, such as cortisol and adrenaline. These hormones facilitate our collective stress response. This reaction is composed of slowing down certain functions, such as digestion, brain activity, and psychological reactions, in order to preserve energy for combating stress.
These hormones also aid in the increase of heart rate and blood pressure to equip the body to fight the apparent danger, which in our modern society is very little immediate “danger” at all.

When this stressed state becomes chronic, our adrenal glands have trouble catching up. This presents many of the common symptoms of Adrenal Fatigue, such as:

Persistent physical and mental fatigue
Difficulty handling stress
Food cravings
Weakened immunity
Depression and anxiety
Weight gain
And much, more more!

Does this sound like you?

During Don’t Let Adrenal Fatigue Impact Your Life, you will finally get the chance to take control of your health by improving your adrenal function, stress response, and more with the expertise of functional medicine!

This is guaranteed to be life-changing and we cannot wait to help people take control of the stress in their life so that the stress does not control them any longer.

 

 

Guide To Boosting Your Cognitive Health Part 3: Kirtan Kriya

Kirtan Kriya

Your cognitive health has a dramatic impact on your entire life. With proper brain function, you can be more equipped to live the happy and healthy life that you desire. In this series, we have discussed the importance of nutrition for your cognitive health as well as the impact that lifestyle has on your overall wellbeing.

Today we are jumping into one of our favorite topics that has wonderful benefits for your cognitive health, Kirtan Kriya, a singing meditation.  Rooted from the teachings of Kundalini Yoga.

What is Kirtan Kriya?

Kirtan Kriya (pronounced KEER-tun KREE-a) is a way of meditation from the Kundalini yoga tradition. In Sanskrit, kirtan is a song and kriya is used to express a certain set of movements. This technique has been used for thousands of years to help bring the mind, body, and emotions in balance. This helps to support the healing process and to promote cognitive health.

How does it work?

This is a meditation, but sometimes it is known as a singing exercise. You complete it by singing the sounds, Saa Taa Naa Maa. In addition, repetitive finger movements, or mudras, can be used in conjunction. This is not a religious practice, but it is beneficial for all types of people from all walks of life. Specifically, when practiced for just 12 minutes a day, it has been scientifically proven to decrease stress levels. Furthermore, this meditation actually promotes activity in areas of the brain that are essential for memory.

Is there any science to prove it?

Yes. Not only has it been practiced for thousands of years with profound benefits, but there are also multiple studies publishing the many benefits of Kirtan Kriya. For example, there was a study published in the Journal of Alzheimer’s Disease in April of 2016 stating that the Kirtan Kriya increased brain function. It went on to describe that cognitive health through the use of Kirtan Kriya increases brain connectivity (which improves memory) and it also decreases mood aberration.

“The Alzheimer’s Research and Prevention Foundation believes that the various parts of Kirtan Kriya are each vital to the whole, and recommends practicing it in the traditional way to fully reap the benefits of the exercise. That said, other methods of reducing stress, like deep breathing, listening to music and other types of meditation may be beneficial to your health.”

How do you practice Kirtan Kriya?

  1. Repeat the Saa Taa Naa Maa sounds (or mantra) while sitting with your spine straight. 
  2. For 2 minutes, sing in your normal voice.
  3. For the next 2 minutes, sing in a whisper.
  4. For the next 4 minutes, say the sound silently to yourself.
  5. Then reverse the order, whispering for 2 minutes, and then out loud for 2 minutes, for a total of 12 minutes.
  6. To come out of the exercise, inhale very deeply, stretch your hands above your head, and then bring them down slowly in a sweeping motion as you exhale.

The mudras, or finger positions, are very important in this kriya (see illustration below).

  • On Saa, touch the index fingers of each hand to your thumbs.
  • On Taa, touch your middle fingers to your thumbs.
  • On Naa, touch your ring fingers to your thumbs.
  • On Maa, touch your little fingers to your thumbs.

Can I do it by myself at home?

Certainly! I designed this simple handout for you so you can start practicing at home today. Please click here to download your copy.  We recommend following along with this video here to use as a beautiful guide: Kirtan Kriya Video.  Here’s an explanation video.

In Summary

We hope you find this a powerful and enjoyable exercise and we hope that this information is useful for you on your journey for the best cognitive health. If you’d like personal support in this process please click here to learn more about our Happy Health Brain Longevity Program. Also, be sure to check out our entire series on cognitive health by clicking the links below:

Guide To Boosting Your Cognitive Health Part 1: Nutrition

Guide To Boosting Your Cognitive Health Part 2:  Lifestyle Tips

Guide To Boosting Your Cognitive Health Part 3: Kirtan Kriya

Guide To Boosting Your Cognitive Health Part 4: The Ketogenic Diet

Guide To Boosting Your Cognitive Health Part 5: Is your blood sugar affecting your brain?

PS: You are invited to click here to sign up for our free 14 Days to Health Video Series and to join our Facebook group for personal support: The Happy Health Community. 


Please view our resources listed below: 

Kirtan Kriya Yoga Singing Exercise

Journal Articles

Arizona Geriatrics Society Journal
Title: Kirtan Kriya Yoga Meditation: A New Dimension in Alzheimer’s Prevention
Khalsa, DS.
Arizona Geriatrics Society Journal. 2013; 18(2):12-16
Published October 2013

Complementary Therapies in Medicine
Title: A randomized controlled trial of two simple mind-body programs,
Kirtan Kriya meditation and music listening, for adults with subjective
cognitive decline: Feasibility and acceptability
Available online 5 March 2016
Kim E. Innes, Terry Kit Selfe, Dharma Singh Khalsa, Sahiti Kandati. Complementary Therapies in Medicine, 26 (2016) 98–107
http://dx.doi.org/10.1016/j.ctim.2016.03.002

https://www.psychologytoday.com/us/blog/prime-your-gray-cells/201606/yoga-and-kirtan-kriya-meditation-bolster-brain-functioning

>> For more journal articles, please click here.

Functional Medicine Webinar Recording

Patient-centered care is what sets functional medicine above all else. This integrative, science-based healthcare approach has been noted as the wave of the future.

Our goal is to share with you an in-depth look into functional medicine, why it’s our preferred treatment method, and how it helps. The Way Of The Future “The doctor of the future will give no medicine, but will instruct his patient in the care of the human frame, in diet and in the cause and prevention of disease.” -Thomas Edison Functional medicine has been a long time coming!

While conventional medicine certainly has a place, functional medicine is better suited for chronic conditions and getting to the root of the cause, not just masking it. The National Institutes of Health defines conventional medicine as “A system in which medical doctors and other healthcare professionals treat symptoms and diseases using drugs, radiation, or surgery.”

The key point is symptom treatment. Functional medicine approaches healthcare more holistically by examining every factor involved including, symptoms, genes, environment, and lifestyle to treat the causes of disease, not just the symptoms.

According to the Institute for Functional Medicine, functional medicine was developed based on the understanding of “the importance of an individualized approach to disease causes based on the evolving research in nutritional science, genomics, and epigenetics.”

 

5 Best Tips for a Better Sleep

Here are some tips from Sleep specialist Dr. Mathew Walker, PhD in his book: Why We Sleep: Unlock the power of Sleep and Dreams. 

  1. Maintain regularity
    •  Wake up the same time and go to bed the same time, even on weekends. 
  2. Create darkness around our room
    • We are a darkness deprived society.  We need light and dark cycles to create healthy doses of melatonin – A hormone that helps us initiate sleep.  Dim the lights before bed, stay away from LED screens that emit blue light and fool your brain into thinking it’s daytime still.  Use nightshift on your phone, or blue light blocking glasses. Thick curtains.
  3. Keep it cool!  
    • We often sleep in a room too warm.  Keep a room temperature of 68 degrees fahrenheit,  our brain and body need our core body temp to drop down to initiate sleep.
  4. Avoid alcohol and caffeine – 
    • Alcohol is a class of drug that’s called a sedative, it knocks our brain out and does not bring us into a natural sleep.  It also is potent chemical for blocking dream sleep or REM sleep.  Caffeine is a stimulant as a class of drug, you might be able to fall asleep easily  when you drink it, but the depth of your sleep is not as deep as if you didn’t drink it,  so in the morning, you find your self not refreshed and you wake up needing more coffee.
  5. Do not stay in bed if you are awake 
    •  If you can’t call asleep after 20 minutes or wake up for more than 20 min during the middle of the night, then you might associate your bedroom with the behavior of not sleeping, instead, get up and move to another room, read a book.    An alternative is meditation, which has shown to calm down flight or fight response, and that can also help you fall asleep more easily.

 

Understand Autoimmune Disease

Do you know someone in your life suffering with rheumatoid arthritis, multiple sclerosis, celiac disease, thyroid disease, Hashimoto’s, dementia, and Alzheimer’s? Are you facing a disease yourself? 

The truth is we don’t know what Autoimmune disease truly is in conventional medicine.  But it’s a new era in medicine, and there are ways to turn around even the most difficult autoimmune diseases.

Dr. Tom O’Bryan, who has 30 years of clinical research, patient care in Functional Medicine invites you to begin a deeply personal journey with his powerful FREE 7-Part documentary series “Betrayal: The autoimmune disease solution they’re not telling you.” 
Watch it!  Share it!  Start a conversation!
 

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  • Episode 1– The Autoimmune Epidemic: Root Causes and Solutions
  • Episode 2– Intestinal Permeability: The Gateway to Autoimmunity
  • Episode 3– The Microbiome: Where Health and Disease Begin and End
  • Episode 4– Autoimmune Diseases of the Gut: The Role of Food and Digestion
  • Episode 5– Environmental Toxins: The Hidden Drivers of Disease
  • Episode 6– Autoimmune Diseases of the Brain: A New Approach to Neurology
  • Episode 7– Case Studies: Bringing it All Together

>>Click here to download your free guide “Addressing Autoimmunity: What You Need To Know.”