12 Keys To Health and Fulfillment!

Over the past few decades I have learned from my mentors, colleagues, friends, soldiers, professional athletes and even people I did not like the following 12 keys to health and fulfillment:

1. Sleep 6-8 hours/night.

2. Strength train, with breath control, twice per week.

3. Eat nourishing food, and supplement with Vitamin D, Magnesium, Omega 3 Fatty Acids, and Probiotics.

4. Music is food for your soul and Laughter is the best medicine. Get several daily doses.

5. Chiropractic care, spinal strengthening & core stability keep your structure sound.

6. Faith. Family. Freedom. These are never fully appreciated until they're lost.

7. Aerobic exercise, 20+ minutes five times per week.

8. Everything in moderation, including moderation (you have to get crazy sometimes!).

9. Productive mental attitude by finding gratitude and something positive in everything. Accomplish something important every day.

10. Consistency in a daily routine, with a purpose. Purpose can see you through almost anything.

11 Give some of your time, energy, attention, money, and experience to someone who could use and appreciate it.

12 Learn to forgive yourself and others over and over again. Life is short. Make amends.

BE WELL!

Disclaimer

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.


Reading this blog should not  be construed to mean that you and I have a patient-physician relationship. 

The inclusion of any link does not imply my endorsement of the linked site or its affiliates, 

NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.

How To Use Push-Ups For Health

No gym? No problem! One classic exercise that builds great upper body strength is the Push-up.

The training load of a regular push-up equals ~65% of your body weight. The load of push-ups can be manipulated by elevating the hands (to make it easier) or the feet (to make it more difficult). Putting your hands on a box, bar, or handle~ 24 inch tall reduces the load to ~ 40% of your bodyweight. Putting your feet on a box ~24 inches tall increases the load to ~ 75% of your bodyweight. Push-ups on your knees results in ~ 50% less load.

SOURCE: Push up article

Disclaimer

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.


Reading this blog should not  be construed to mean that you and I have a patient-physician relationship. 

The inclusion of any link does not imply my endorsement of the linked site or its affiliates, 

NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.

THE DEFLAME DIET

DeFlame is a term describing anti- inflammation via nutrition and supplementation. One of your goals should be to reduce diet-induced chronic inflammation. Chronic inflammation is known to be the underlying cause of chronic pain and most chronic diseases. This is not a fad diet, but rather eating foods we already know about that are anti- inflammatory vs pro-inflammatory. 

Disease-promoting flame created by sugar, flour, refined omega-6 oils and trans fats, which represents approximately 60 percent of all the calories consumed by the average American.

Here is a list of foods that promote inflammation (to be avoided), and those that are anti-inflammatory or De-Flaming.

PRO-INFLAMMATORY FOODS (eat as little as possible!):

-All grains and grain products: Including white bread, whole wheat bread, pasta cereal, pretzels, crackers and any other product made from grains or flours from grains. This also includes most desserts and packaged foods.

-Partially hydrogenated oils (trans fats): found in margarine, deep fried foods (french fries, etc.) and most packaged foods.

-Seed and legume oils (inaccurately called vegetable oils) Corn oil, safflower oil, sunflower oil, cottonseed oil, peanut oil, soybean oil, and foods made with these oils like mayonnaise, tartar sauce, margarine, salad dressings and many packaged foods. These oils/foods contain extremely high levels of inflammatory omega-6 fatty acids.

-Soda and sugar

Dairy and soy: when consumed as staples.

Meat and eggs: from grain fed animals.

ANTI-INFLAMMATORY FOODS (eat as most or all of your diet!)

-All fruits and vegetables: eaten raw or lightly cooked.

-Red and Sweet Potatoes: eaten with protein such as eggs, fish, meat or fowl.

-Fresh fish: avoid farm raised tilapia, catfish, bass and bronzini. They have elevated levels of inflammatory omega 6 fatty-acids.

-Meat, chicken and eggs from grass fed animals. Eatwild.com is a website that lists producers of grass fed animals. Do the best you can to get lean cuts of regular meats otherwise.

-Wild game: including Deer, Elk, etc. Animals that feed on vegetation in the wild.

-Anti-inflammatory Omega-3 eggs and or egg whites.

-Raw nuts: such as almonds, cashews, walnuts, hazelnuts, pistachios, Brazil nuts, and macadamia nuts.

-Spices: ginger, tumeric, garlic, dill, oregano, coriander, fennel, red chili pepper, basil, rosemary. If you wish, you can add a little sea salt.

-Oils & Fats: moderate amounts of organic butter, coconut oil and extra virgin olive oil. Butter from grass fed cows is also a healthier choice.

-Salad Dressing Choices: extra virgin olive oil, balsamic vinegar or lemon juice, mustard along with spices.

-Beverages: water, organic green tea, and if you choose to drink alcohol, red wine and stout beer are the best choices (in moderation).

This way of eating can make a big difference in your health and how you feel! For more information:

https://www.youtube.com/watch?v=D-SterulVvk

And I highly recommend this book:


The DeFlame Diet by Dr. David Seaman.

Disclaimer

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.


Reading this blog should not  be construed to mean that you and I have a patient-physician relationship. 

The inclusion of any link does not imply my endorsement of the linked site or its affiliates, 

NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.

Reversing Text Neck

From Our YouTube Channel!

Using your cell phone, tablet, and/or working in front of a computer for hours each day is harming your neck and cervical spine, producing neck pain and early arthritis. Here are 5 exercises you can easily do to help prevent that. Reversing Text Neck!

Disclaimer

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.


Reading this blog should not  be construed to mean that you and I have a patient-physician relationship. 

The inclusion of any link does not imply my endorsement of the linked site or its affiliates, 

NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.

For Those Who Need a Laugh

I just saw a news report about the stresses and strains of self isolation. It is reported that people are going crazy from being in lock down! It was strange, actually, because I had just been talking about this with the microwave and toaster and all of us agreed that things are getting bad. I didn't mention anything to the washing machine as she always has to put a different spin on everything, and certainly not to the fridge as he is acting cold and distant. In the end the iron calmed me down. She said everything will be fine, which surprised me because she’s usually the first one to apply unnecessary pressure and get steamed up over nothing !!! She really put a whole new wrinkle on everything!! The vacuum, well, she just sucks, and the tub has been emotionally draining, so I just leave her be! The medicine cabinet seems to be on drugs!!! Thank goodness for the oven, always makes me feel so warm and cozy.

Loosening and Lengthening Your Hamstrings!

From Our YouTube Channel!

Loosening and Lengthening Your Hamstrings! Sitting for long periods of time shortens your hamstring muscles and your calves. This can lead to low back, hip, and knee problems. These muscles run from your hips to your foot. Click the link to learn one of my favorite stretches to loosen and lengthen these muscles. Click this link for video demonstration: Hamstring Stretch

Disclaimer

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.



Reading this blog should not  be construed to mean that you and I have a patient-physician relationship. 

The inclusion of any link does not imply my endorsement of the linked site or its affiliates, 

NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.

If The Beatles Made An Album in 2020

Featuring new songs:

I Don't Wanna Hold Your Hand

Don't Come Together

Get Back - 6 feet!

We All Live In A Yellow Quarantine

Disclaimer

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.



Reading this blog should not  be construed to mean that you and I have a patient-physician relationship. 

The inclusion of any link does not imply my endorsement of the linked site or its affiliates, 

NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.