Tag Archives: Austin Whole Body Health

Quick & Easy Ways To Relax And Re-charge

IMG_1960

Use the Summer to Relax and Recharge

Austin-Chiropractor-Dr-Jeff-Ulery-Whole-Body-Health-HS1

Dr. Jeff Ulery

Have you felt anxious or stressed lately? On going feelings of apprehension, fear or just nervousness can rob people of their quality of life and even negatively impact their health. Research shows that chronic stress and anxiety can shorten our life spans, speed aging and dramatically increase our risk of life threatening diseases. Stress can also cause immediate problems of poor performance, cognitive function (cloudy thinking) and depressive or angry mood swings. The good news is that there are things you can do to help with stress and anxiety.

You probably already know the most important things you can do to manage stress . . . That’s right . . . eat a healthy diet, exercise, and get a good nights sleep. Foods have a profound effect on mood and coping. Processed, refined and sugary foods exacerbate symptoms of stress while eating a diet rich in fresh produce, high-quality protein and healthy fats (especially omega-3s) help you better cope with stress. Give your body all the nutrients it needs and try some of these tried and true stress-less strategies:

  • Write in a journal
  • Go for a walk or hike…spend time in nature
  • Call a friend, socialize and welcome good humor
  • Get involved with helping others
  • See the big picture and slow down
  • Avoid unnecessary stress
  • Prioritize your life, set realistic goals and use a to-do list
  • Celebrate anything (successes, holidays, people)
  • Read a good book for enjoyment
  • Accept things you can’t change
  • Establish/maintain a daily routine
  • Keep thoughts positive
  • Make time for hobbies (music, dance, cultural)
  • Meditate- use a meditation or breathing app
  • Take control and learn to say “no”
  • Relax in a long Epsom salt bath
  • Light scented candles
  • Work in a garden
  • Get a massage
  • Listen to music
  • Watch a comedy show
  • Be optimistic and express gratitude
  • Let it go…don’t drown in perfectionism, lower expectations
  • Simplify, eliminate and delegate
  • Forgive yourself and others
  • Make time for fun and relaxation

Come up with a list of your personal favorite ways to relax and recharge and keep this list handy. Remember, YOU have the power to transform your health … ONE healthy choice at a time! So take some time to rejuvenate everyday and remember to eat right, exercise and get your rest.


We love Dr. Jeff Ulery and his team at Whole Body Health, especially their holistic, functional and alternative approach to health. For more information, visit their website at austinwholebodyhealth.com.


You May Also Like:

The Value in Breathing Deeply

How to Stay Energized, Renewed and Balanced Throughout Your Summer, Part IV

iGnite_Journal_July3_2016

Point to Ponder:
Do you make it a priority to breathe deeply?

iGnite Neissa

by Neissa Brown Springmann

Recently I read a great article where actress Jennifer Garner said something very true, which is, “Unplugging takes real discipline”. In addition to unplugging being difficult, I find that taking long, deep and slow breaths takes real discipline, too. Both unplugging and deep breathing are important to maintaining our health as well as keeping our stress at bay. This is why taking advantage of a holiday like today, July 4th, as well as the summer months where we can unplug, relax and breathe deeply is vital for energy, renewal and overall health.

During the spring and while in Austin, I had a shallow breathing experience. I developed a pounding headache for several days, along with mild chest pain and heart burn—both of which I have never had. At one point I even questioned if I was having a heart attack. It was weird! Thankfully I was able to see my friend, health adviser and mentor Jeff Ulery at Whole Body Health. After accessing my body and cringing when he touched my jaw, diaphragm and shoulders, he diagnosed me with shallow breathing. He adjusted my body, including my diaphragm and jaw, and as I laid and rested on his table for one long and amazing hour, I began feeling renewed. Both my headache, diaphragm and jaw pain eased. Not surprisingly, he recommended the same things he always does when I see him, which is adequate rest, daily prayer and mindful bouts of deep and slow breathing, rather than my normal shallow breathing.

Shallow breathing is thoracic breathing, or chest breathing, which is the drawing of minimal breath into the lungs, usually by drawing air into the chest area using the intercostal muscles rather than throughout the lungs via the diaphragm. Ultimately, my continual shallow breathing is what caused my neck, chest, shoulder pain and tightness, which is what led to the tension in my body. So, as simple as it sounds, my final recommendation to staying energized, renewed and balanced throughout the summer season is to be intentional with deep breathing. Here’s why:

  1. Detoxifies and Releases Toxins – Your body is designed to release 70% of its toxins through breathing. If you are not breathing effectively, you are not properly ridding your body of its toxins i.e. other systems in your body must work overtime which could eventually lead to illness. When you exhale air from your body, you release carbon dioxide that has been passed through from your bloodstream into your lungs. Carbon dioxide is a natural waste of your body’s metabolism.
  2. Releases Tension – Think how your body feels when you are tense, angry, scared or stressed. It constricts. Your muscles get tight and your breathing becomes shallow. When your breathing is shallow you are not getting the amount of oxygen that your body needs.
  3. Relaxes the Mind/Body and Brings Clarity – Oxygenation of the brain reduces excessive anxiety levels. Paying attention to your breathing. Breathe slowly, deeply and purposefully into your body. Notice any places that are tight and breathe into them. As you relax your body, you may find that the breathing brings clarity and insights to you as well.
  4. Relieves Pain – You may not realize its connection to how you think, feel and experience life. For example, what happens to your breathing when you anticipate pain? You probably hold your breath. Yet studies show that breathing into your pain helps to ease it.
  5. Massages Your Organs – The movements of the diaphragm during the deep. breathing exercise massages the stomach, small intestine, liver and pancreas. The upper movement of the diaphragm also massages the heart. When you inhale air your diaphragm descends and your abdomen will expand. By this action you massage vital organs and improves circulation in them. Controlled breathing also strengthens and tones your abdominal muscles.
  6. Increases Muscle – Breathing is the oxygenation process to all of the cells in your body. With the supply of oxygen to the brain this increases the muscles in your body.
  7. Strengthens the Immune System – Oxygen travels through your bloodstream by attaching to hemoglobin in your red blood cells. This in turn then enriches your body to metabolize nutrients and vitamins.
  8. Improves Posture – Good breathing techniques over a sustained period of time will encourage good posture. Bad body posture will result of incorrect breathing so this is such an important process by getting your posture right from early on you will see great benefits.
  9. Boosts Energy, Improves Stamina and Elevates Mood – Breathing increase pleasure-inducing neurochemicals in the brain to elevate moods and combat physical pain
  10. Improves Cellular Regeneration and Nervous System – The brain, spinal cord and nerves receive increased oxygenation and are more nourished. This improves the health of the whole body, since the nervous system communicates to all parts of the body.

Finally and very importantly, according to Hope4Cancer, cancer research is supporting that cancer cells thrive in oxygen-poor environments and when the body is deprived of oxygen, disease can set in. Also, according to Bo Forbes, whose research was sited in last week’s journal, cancer cells look for tight connective tissue and dehydrated cells to live in and spread. So, while it sounds ridiculously simple, I believe the key to fully embracing our freedom is through our health, and the ways we access great health, energy, renewal and balance is through daily movement, exercise, stretching, trying new things, staying hydrated, eating often and from the Earth, having fun, unplugging daily and breathing deeply.


Action Item:
Several times each day, make it a priority to unplug and breathe deeply.


You May Also Like:

Pumpkin Spice Coconut Oil Bites

Pumpkin Spice Coconut Oil Balls

Pumpkin Spice Coconut Oil Balls

by Allison Quinones of Plant Based Pulse

by Allison Quinones of Plant Based Pulse

Yields: Approx. 35 T Sized Balls
Serving: 3 per day
Prep Time: 15 minutes

Ingredients:

  • 1 cup organic unsulphured raw coconut butter (boughten or homemade)
  • 3/4 cup organic extra virgin coconut oil
  • 1/2 cup organic coconut flour
  • 1/4 cup + 1 T organic pumpkin puree
  • 2 T  pumpkin pie spice
  • 15 drops stevia (or to taste)

Pumpkin Spice Coconut Oil BallsInstructions:

Combine all ingredients in a food processor and blend until combined. Take the mixture and refrigerate for no more than 30 minutes to allow the dough to become more firm. Using a melon baller/cookie scoop, or your fingers, gently roll dough into tablespoon sized balls. Place on a plate cover in parchment paper and refrigerate for 3-4 hours or until hard. Store in an airtight container in the fridge, will last about 3 weeks.

Why We Love Coconut Oil

One strategy to increase ATP (the energy currency for the body) for brain healing & preventing dementia is consuming coconut oil: 1 tbsp with breakfast, lunch and dinner.  MCT (medium chain triglycerides) found in coconut oil have many great benefits, including:

  • Improving the body’s use of insulin
  • Improving cholesterol by increasing HDL (good cholesterol)
  • Boosting thyroid function resulting in increased energy
  • Acting as an antioxidant and natural antibiotic
  • Improving overall health of skin and hair
  • Improves cognitive function

As one way to get your fill of coconut oil, I love the idea of using coconut oil to satiate sweet cravings. This is an especially good idea for those who might have a taste or texture aversion to coconut oil on its own (like my wife). Personally I create a chocolate version using raw cacao powder, coconut oil and stevia to satisfy my sweet cravings.

 

The Scoop on Coconut Butter

by Allison Quinones of Plant Based Pulse

by Allison Quinones of Plant Based Pulse

You may be asking yourself, “Why did she use coconut butter in addition to the oil, versus just oil?”  Coconut butter is made from ground raw coconut flakes or meat, that when processed at a high speed, pulls out the oils (just as nuts do into nut butter). When using coconut butter, you are not only getting the benefits of the oil, but also dietary fiber, proteins, vitamins and minerals. Coconut butter provides a full flavor and creaminess that compliments the texture of the coconut oil.

Any brand of coconut butter will work as long as the only ingredient is raw organic coconut. If you own a high-speed processor or blender, it’s much cheaper to make it at home than purchase it (plus it is satisfying to make yourself!). I paid $3.28 for 3/4 lb., which yields at least 16 oz. coconut butter, versus boughten at no less than $10.00 per 16 oz.

Enjoy!

 

 

 

Technology Overload May Be Adding to Your Stress — It’s Time to ‘Unplug!’

Going into what can become a stressful holiday season, it’s important that we know simple ways to de-stress. Jeffrey R. Ulery, D.C. of Austin Whole Body Health shares just how important “unplugging” can be:

by Jeffrey R. Ulery, D.C.

by Jeffrey R. Ulery, D.C.

Many studies show that constant stimulation from our smart phones and computers is creating huge amounts of stress. With every new experience or activity our brain shows new patterns of activity, and it is during downtime that we solidify them into a permanent memory of experience. When we stay constantly stimulated by television, smart phones and computers, we are preventing this process. Studies have shown that the constant stimulation we get while entertaining ourselves on our smart phones is actually taxing our brains, not relaxing them. Have trouble with your memory? This overstimulation stress could be a contributor, as it is well-documented that stress hormones have been shown to reduce short-term memory.

Because of our increasing addiction to information stimulation, there is a growing population of multitaskers who are unable to shut off their multi-tasking tendencies. This contributes to a variety of issues, particularly relational.

Armed with this information, it looks like we all need to work harder to pay attention to the people around us, exercise in a natural environment and take a break from technology so that our brains can process! We all need to remember, myself included, to turn our smart phones and computers off more.

To learn more about Dr. Ulery, visit http://austinwholebodyhealth.com.

Leave a Comment