A Year of Learning Frequencies

Working on knee pain again for Osgoods-Schlatters.
Knee pain and cross country running season don't mix well.  

One of many slides about FSM from Dr. McMakin's classes

Osgood-Schlatters 

It was the spring of 2019 and I was talking with nurse and friend, Carolyn Walker. She showed me a really cool book called, The Resonance Effect, by Dr. Carolyn McMakin. I read it and signed up for a class in June of 2019 held in Philadephia, PA.

An inspiring read for anyone curious about FSM

Great for FSM Practitioners

Me last summer in Philly at my first FSM class. 

After much anticipation and excitement I drove from Iowa to Philadelphia with my youngest son to take my first Dr. McMakin's Frequency Specific Microcurrent class that was 4 days long. We had a lot of fun on our road trip. I'm so grateful I had this experience because it's been a wonderful year of learning, practicing, and experimenting with FSM at home and in the office. My first practice person was my oldest son last summer. He was in cross country running in his senior year of high school and had terrible knee pain that massage couldn't help. It turns out he had Osgood-Schlatter's knee pain and FSM helped it.

Dr. McMakin in PA last summer working on an FSM demo

What I've done with FSM this past year for friends, family, and clients: 

From Licensed Massage Therapist/Health Coach to adding FSM Practitioner.

• Arthritis pain relief

• Osgood-Schlatters pain relief for knees
• Foot pain
• Wound protocols for minor issues like burns and blisters on feet
• Fractured bone pain relief
• PTSD
• Old scar remodeling (tummy and knees/legs)
• Anti-aging
• Cervical pain relief
• Shoulder work
• TMJ for jaw pain
• Emotional Relax and Balance
• Leaky gut issues

FSM is Very Relaxing. 

Using FSM to relieve a minor burn.

When I was in FSM training I learned that FSM makes people sleepy because it is so relaxing. I was able to practice FSM in Philadelphia using the equipment Dr. McMakin made available to us in the classroom. She demonstrated FSM to us on several class attendees and non-class attendees who signed up to be practiced on. There were over 40 of us in the class, including other bodyworkers like me, nurses, physical therapists, and many repeat attendees and FSM instructors to assist us. I learned a lot. I continue to learn new things every day from other practitioners, my family, and the clients I am grateful to serve.


If you want to know more about FSM, here's a great blog post about it: https://preventioniowa.com/blog/f/frequency-specific-microcurrent


In October of 2019, I decided to sign up for the advanced FSM training held yearly in Arizona in February. I invested in my own equipment while in Arizona and felt very happy to make it home before the pandemic.


When the Covid-19 pandemic happened in March of 2020 and I couldn't practice massage for months I was happily learning about FSM, including practicing distance healing with FSM for loved ones and friends. I plan to use more distance healing in the future and maybe I'll even get to blog about it. Since the pandemic, I've been able to attend several on-line classes with Dr. McMakin and Kim Pittis the Director of FSM Sports.

It's been an eventful year and I am grateful for this time to reflect, create, and write. I'm happy about the new relationships this work has brought to my life and the exciting times ahead.

Thanks for reading,

Practicing FSM for arthritis in the office with Janet. 

Heather

Try not to fall asleep now. 

Advanced FSM time in Chandler, AZ.--Feb. 2020

Heather, Marty, Carolyn Walker, and Dr. Carolyn McMakin
 at the Advanced FSM class, 2/2020

Loving the Arizona heat while it's cold in Iowa. 

My first FSM Class Photo in Philadelphia, PA--July 2019.

FSM Books: https://frequencyspecific.com/microcurrent-training/frequency-specific-microcurrent-in-pain-management-text-book/  Also on Amazon: Frequency Specific Microcurrent in Pain Management and Resonance-Effect-Frequency-Specific-Microcurrent

Dr. Carolyn McMakin's website: https://frequencyspecific.com/

Our Patio Paradise

While Michael was taking care of his sister in Texas a few weeks ago I decided to spend a Saturday transforming our patio area into a summer paradise. The timing was perfect! He came home on Father's Day and we have been enjoying our little paradise every evening since. Having a comfy and relaxing place to spend lunch, dinner, or just reading a book is wonderful. We have amazing views of the sunset here as well. 

I have been an avid repurposing junky since high school when the thrifting bug hit me. My best friend (Jenny from Omaha) taught me all I needed to know. I'm also a minimalist, so I eventually donate everything back to stores or use the item until it is trashed.

Citronella candle from our closet is purposed. 

Here's the rundown on our patio accessories:

• Chairs and pillows were free. Someone discarded them. I cleaned and sanitized them and gave them a new home.

Aloe plant from Sandi Smith's garage sale.
 Aloe vera is great for sunburns.

• Lanterns were from Stuff, Etc. in Clive.
• White curtains from Dollar General are hung with tacks. Great for keeping flies out since we don't have a screen. Macy (cat) loves going through her curtain when we can leave the door open all day. 
• Flower pots are mostly hand-me-downs and a friend gave me the idea to plant an herb garden plus lavender. We have basil coming in so far from the seeds I planted. Better late than never!
• The plant stand is from Stuff, Etc. 
• Small table is from the St. Vincent's DePaul (5.00). I covered it with a red placemat from our stash.

Sunset viewing time

Macy loves her jungle and little blue pool in the background
which is a rain catcher for the plants made from a cat litter pan.

Stuffed Cabbage with Cranberry Sauce

My oldest son (18) requested this old favorite and he said it is definitely food for the soul. I'm going to make it in a crockpot next time (see the crockpot and Instant Pot variation at the bottom). If you don't have a crockpot, the oven recipe is below and it turns out just fine.

Sauce ingredients:

1 (16 ounce) can jellied cranberry sauce
½ cup fresh cranberries (or another can of cranberries)

½ cup water
Juice of 1 lemon

Stuffing ingredients:

1 medium head of cabbage
2 pounds ground turkey or ground beef (or combo or create a vegan variation of your favorite veggies)

½ cup uncooked rice
Salt and freshly ground pepper (plus whatever other seasonings/herbs you prefer)
1 large egg (optional)
1 medium onion, grated
4 tablespoons ketchup

The sauce: Mix the cranberry sauce, 1 cup water, lemon in a saucepan. Bring to a boil; add fresh cranberries. Simmer for another 5 minutes. For a variation on the sauce, you may add ½ cup of raisins and/or diced apple. Turn off and set aside.

Prep the cabbage:
Core the cabbage and place in a large pot with water to cover. Bring to a boil and then simmer, covered, about 10 minutes or until wilted. Cover with cold water and drain. This makes the cabbage easier to stuff and roll.

Preheat the oven to 300 degrees and prepare the stuffing in a large mixing bowl:

In a large bowl mix the meat, rice, salt and freshly ground pepper to taste, egg, onion, ½ cup water and ketchup, blending with a large fork or your fingers until well mixed.

Trim the ribs of the cabbage, remove the outside leaves, and line a large casserole dish with them. Pull out the inside leaves and place them one by one on a cutting board, outside down. Fill with two heaping tablespoons of the filling, depending on the size of the leaf. Fold up like an envelope, top first, then bottom, and then the two sides. Place seam side down in the line casserole. Repeat with the rest of the cabbage and the filling.
Pour the sauce over the stuffed cabbage and bake covered, for 2 hours on 300 degrees. Uncover and bake on 400 for one-half hour or until lightly browned on top.

Crockpot or Instant Pot variation:

Follow the above and set stuffed cabbage rolls in a large crockpot instead of a casserole dish and top with the sauce. Cook on high for 4 hours or on low for 8 hours in the crockpot with the lid on.

Instant Pot steps: https://www.pressurecookingtoday.com/pressure-cooker-stuffed-cabbage-rolls/

Use their recipe or the above ingredients for the instant pot variation. 

The Fountain of Youth...The 5 Tibetan Rites

Written by Kirsten Nunez on September 24, 2019

The Five Tibetan Rites are an ancient yoga practice that consists of a sequence of five exercises performed 21 times a day. (See the video link below.)

Practitioners report that the program has many physical, mental, and spiritual benefits. These effects are thought to restore a person’s vitality and strength. Due to these benefits, the Five Tibetan Rites are traditionally known as the “Fountain of Youth.”

Let’s explore what the five rites are, how to perform them, and the benefits of this practice.

What are the 5 Tibetan Rites? 

The Five Tibetan Rites are thought to be more than 2,500 years old. They were reportedly created by Tibetan lamas (monks), or leaders of Tibetan Buddhism.

In 1985, the rites were first introduced to Western culture in the book “Ancient Secret of the Fountain of Youth” by Peter Kelder. This book, which describes the program as “youthing,” explains the exercises in detail.

The practice of these exercises is based on the body’s energy. According to practitioners, the body has seven energy fields or vortexes. These fields are called chakras in Hindu.

It’s said that these fields control parts of the endocrine system, a network of glands and organs that regulate many of the body’s functions, including the aging process.

Practitioners say youth and vigor can be achieved when these energy fields spin at the same rate. People practice the Five Tibetan Rites in order to achieve this.

What are the benefits? 

There’s limited research on the benefits of this practice. In general, they’re based on anecdotal reports by practitioners of the Five Tibetan Rites and the opinions of medical professionals and yoga instructors.

Reported benefits include:

• relief from joint pain and stiffness
• improved strength and coordination
• better circulation
• reduced anxiety
• better sleep
• improved energy
• a youthful appearance

Safety tips

Like all exercise programs, the Five Tibetan Rites should be done with care. Start with gentle movements and a low number of reps.

Take extra precaution if you have:

• Heart or breathing problems. Before trying these exercises, talk to your doctor to find out they’re safe for you to do.
• Neurological disorders. Disorders like Parkinson’s disease or multiple sclerosis can cause poor balance. If you have one of these conditions, these exercises may not be safe for you to perform.
• Conditions that cause dizziness. If you’re prone to dizziness, talk to a doctor before trying the first rite. The spinning motion may aggravate various conditions, including vertigo, circulatory issues, or nausea from medication.
• Pregnancy. The spinning and bending movements may not be safe if you’re pregnant.
• Recent surgery. The rites may cause complications if you’ve had surgery within the last 6 months.

The bottom line

The Five Tibetan Rites, or the “Fountain of Youth,” is a series of five yoga poses. It’s a traditional practice that’s been done for more than 2,500 years. People perform these rites with the intention of restoring youth and increasing vitality.

For best results, it’s recommended to regularly perform these poses. You can do them alone or with another exercise program.

If you have a health condition or are new to exercise, be sure to check with your doctor before trying these moves.

________________________________________________________________

You can also follow along on this video I have found helpful over the years:

Heather Brown

Licensed Massage Therapist

Holistic Health Coach

Frequency Specific Microcurrent Practitioner

The Vagus Nerve and Gut Feelings...

I've been fascinated with the vagus nerve this past few years and here's why I am so passionate about sharing more with you:


"The Vagus Nerve connects the brain to the various organs, including the gut. When you have a "gut feeling" about something, the message between your brain and gut is traveling along your vagus nerve. The vagus nerve isn't just conveying gut feelings, it is conveying all aspects of the gut and other organ health. The vagus nerve is also crucial for the regulation of the autonomic nervous system. Healing the vagus nerve involves daily healing practices, and there are no easy fixes. However, vagus nerve healing exercises are easy and inexpensive, and the potential benefits are huge. Heal your vagus nerve, and heal your gut, your brain, and everything that is connected to both." Lisa Palmer

Top Ten Ways to Tone Up Your Vagus Nerve

1. Relationships -- Surround yourself with healthy, fun-loving friends and communities

2. Cold (showers or bath)

3. Gargling

4. Singing, chanting and humming

5. Massage

6. Laughter

7. Stretching

8. Breathing deeply and slowly

9. Exercise

10. Chiropractic adjustments

11. FSM (Frequency Specific Microcurrent) for leaky gut or other intestinal issues

12. Check for underlying health conditions with a functional medicine practitioner

Another important thing to note with the gut is understanding leaky gut syndrome:

According to Dr. Leo Galland, director of the Foundation for Integrated Medicine, the following symptoms might be signs of leaky gut:

Chronic diarrhea, constipation, gas or bloating

• Nutritional deficiencies
• Poor immune system
• Headaches, brain fog, memory loss
• Excessive fatigue
• Skin rashes and problems such as acne, eczema or rosacea
• Cravings for sugar or carbs
• Arthritis or joint pain
• Depression, anxiety, ADD, ADHD
• Autoimmune diseases such as rheumatoid arthritis, lupus, celiac disease or Crohn's

There are many published books available about the vagus nerve if you are interested in learning more about this topic.

Heather Brown, Matriarch Massage and Wellness
Health Coach, Licensed Massage Therapist, and
Frequency Specific Microcurrent Practitioner

Howl Are Ewe Doing & Why Do I Care?

I've been studying people and animals since birth. I would love to share my gifts with others and what I have learned in my 46 years through being a mom, sister, wife, friend, massage therapist and now health coach. I'm excited to show you more about your life and what you are learning. You can ask a specific question to your animal helpers or they can give you a general look at where you are now, where you have been and help you get to your destination. 

Spirit animals have been one of my passions the past 4-5 years. Animals are here to help guide us and teach us about ourselves. What are Spirit Animals❓ 🦉 They show us parts of our personalities that we don't see. 🙈 Why would you ca👀👓ଡre❓Are you having relationship issues❓ Do you have low energy❓ Animals don't lie and they are compassionate in their teachings. Text or call to see what your spirit animal guides have to share with you //515/689-2001🐈🐅🐻

Infuse Your Life With Action

Set your Intentions for the new year by writing down your intentions and placing them in a place you can see them daily or creating a vision board with your intentions for the year and being grateful for all that you already have. Place your vision board in a special prayer or meditation location and pray or meditate on your intentions daily. By being grateful for all you have and focusing on your gratitude, more will be added unto you. Focusing on the positive things in your life will bring in more of what you want. By focusing on the intentions for your life and what you want to create, you will manifest those things, if they are for your highest good. If they aren't for your highest good they most likely will fade away as your intentions and you will not be able to focus on them clearly and with purpose. 

Make it Happen...

Infuse your life with action. 
Don't wait for it to happen. 
Make it happen. 
Make your own future. 
Make your own hope.
Make your own love. 
And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen...yourself, right now, right down here on Earth. 

Bradley Whitford (actor)

_______________________

Here are more tips I received from the Institute of Integrative Nutrition~

Setting Intentions

Two friends are chatting about their diets. The first one says, “I want to be healthy and feel great.” The second one says, “I intend to be healthy and feel great.”

Which one do you think is going to get healthy and feel great? Yep—the one who intends it.

Wanting is simply wishing you can have or do a particular thing it. Intending means you’re committed to achieving something by making a plan for success—and sticking to it!

The Fuel for Desired Results

The key to intention is action – try this to build your intention muscle:

• Get clear on what you want. Create a vision board by gathering images and words that pertain to your goal, and gluing them onto a large piece of construction paper. Hang the collage in a spot where you’ll see it often. (Or, you can use an online service like Pinterest to create a digital vision board.)
• Do something to make your desire happen. Let’s say you want to eat four servings of vegetables a day. Your first action may be to go to a farmers’ market and purchase a few veggies you can cook for dinner.
• Celebrate your achievement! Don’t forget to congratulate yourself for meeting your goal.

How to Have a Great Day… Every Day!

Did you know that you can even set an intention to have a great day?

Rather than diving into your morning and hoping you’ll achieve your day’s big goal, why not take a moment and set yourself up for success?

Try this “Setting An Intention to Succeed” exercise used by professional athletes, speakers, politicians, and performers:

• Upon waking, lie in bed and think about what you have planned for your day (or, find a quiet spot to sit and contemplate).
• Think about your desired outcome. Take a deep breath and visualize yourself succeeding.
• Replay your success several times in your mind.
• Next, add other senses, including sounds, smells, and touch. For instance, as you replay your success, you now also hear the director offering you the gig, or you feel the physical sensation of your finger hitting the “send” button on your latest assignment.
• Lastly, replay the scene again, adding emotions. Feel your elation at getting the part, or your pride at finally finishing your work.

You can perform An Intention to Succeed, throughout the day as desired.

GET EVEN HEALTHIER!

Do you intend to lose weight, eat healthily, and feel fantastic? Set your intentions! Find an accountability partner and check in with each other weekly for 4-8 weeks (mark your calendar and set times to meet up for a walk or in person). Or you can join this Facebook group page I have created and find an accountability partner. Let us know how you are making your health and happiness a priority. Real health is a sustainable and realistic practice that we strive for every day.

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The Circle of Life

We gain energy by eating nurturing foods and drinking vibrant beverages that support our physical health. Even more critical to energy are the relationships we choose to engage in, career satisfaction, physical exercise, and fulfilling spiritual practice.

Look at this chart and mark a dot for each category. The closer you place your dot to the outside of the circle, the more fulfilled you are in that area. The closer to the center, the more dissatisfied you are. Connect your dots and see which areas of your life are creating energy and which areas may be draining energy.

I intend that you feel and believe in your dreams! You can co-create your existence with your higher power. Make it happen by setting your intentions today and taking action. Wake up every day and focus all of your energy on one aspect of your life on the Circle of Life. It is best to get that one aspect as close to in balance as you can before moving onto another area so you can maintain that lifestyle change. Make it sustainable and fun! I recommend printing out the circle and hanging it in your meditation spot,  in your kitchen or placing it on your prayer altar. By making small incremental changes, you will look back on 2019 as one of the best years of your life. 

Much love and creativity to you!

Heather Leigh

Office located @ 501 North Avenue, Norwalk, Iowa

515/689-2001

Call or text for individual health coaching over the phone, in person or for a therapeutic massage. I can help you be in harmony with yourself. 

Website: https://mmw.massagetherapy.com/

5 Health & Lifestyle Tips to Rock Your Year

Do you hate going to the doctor but love feeling great? Here are a few simple tips to keep your energy and immune system up this winter, all year and generally healthy and medication free for a lifetime. 


1. Six Major Supplements recommended by most health experts. I made hyperlinks for your further education and random information.

Our soil and food does not contain adequate amounts of vitamins and minerals. If you want to know for sure what you are lacking, here is what I recommend--

These are the average supplement recommendations that most functional medicine doctors would recommend but not necessarily the brand. If you want to make an appointment with the best functional medicine doctors in Des Moines they will have their nurse draw blood and send it away to do a thorough check on you. You will meet with the doctor a few weeks after the blood is drawn to discuss the results that come back from the lab. It is a wonderful way to learn more about your body and specific things going on with your health. It is not covered by most insurance but some people with insurance opt to use their HSA or flex spending account to cover the appointments and supplements which altogether can cost a minimum of about 3-5K for approximately 6-9 months of care. Otherwise, Viome is another option. They are running a $100 special through 1/1/19 (normally $300) to analyze your stool sample which you will mail in a special envelope they will mail you. That process could take up to a month or longer for the results; it is a nice option.

I have linked several of the supplements for your further education and reading pleasure. The D3/K2 is linked to Amazon and you can read the reviews to see what is being recommended and why.

In Iowa, a Campbell's or Natural Grocers staff nutritionist is a great place to consult about what is right for you and your options for supplements if you are not going the functional medicine route or Viome. I also have access to discounts on supplements through Nature's Sunshine and I have a wonderful health consultant I could recommend who can meet with you one on one with recommendations.
1. Vitamin C (get the highest quality you can afford and take it daily).
2. Magnesium (Natural Calm powder or Country Life Magnesium) at bedtime. Start out slowly with recommendations on the bottle and work your way up over a week or two. It will help your muscles remain relaxed and you will sleep like a baby! If you don't remember anything else I say, this is the one to never skip and have been taking for many years.
3. D3 with K2 included (if it's not already in your supplement). D3 is something we don't get enough of in Iowa and having K2 included is becoming the recommendation after much new research from doctors.
4. A good quality multivitamin. 
5. A probiotic at bedtime. Start out slowly with recommendations on the bottle. It helps to maintain the good bacteria in your gut and many other important functions. Most doctors will recommend one that is refrigerated but check with a nutritionist to see if what they would recommend for you.
6. Fish Oils. This is advice I have been hearing for about 20 years and now that I am a health coach, I have a better understanding of why it is extremely important!

Read the linked articles for more details. 

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2. Food Buzz

The hot news the last few years...
NO-NOs for anyone having random aches and pains (also known as inflammation) with no logical explanation. Also, many (including myself) have experienced a lifting of seasonal and environmental allergies after removing high inflammatory foods and beverages from the diet or greatly reducing. I had allergies all of my life up until the last two years. I was using a neti pot and meds daily. There are people whi have cured themselves of asthma as well. If you remove possible allergens and still have issues after removing these for a month, I would recommend going to a functional medicine doctor to be thoroughly examined. 
THE NO-NOs: Conventional Dairy, Conventional Meat, Gluten and refined or chemical substitute sugar or sweetener in processed foods and beverages like sodas and baked goodies. 
Also, alcoholic beverages have lots of sugar and beer has gluten. Many wines are high in sulfites which can trigger many different types of responses, including asthma.  Both wine and beer give me headaches and so I abstain for the most part. I may have a sip or a 1/4 of a glass every month or so. I would recommend abstaining from alcohol for a month and slowly adding it back in moderation to see how your body reacts before adding anything else back into your diet. I make my own Jun Tea and Kombucha which is a great way to have something with some energy if you like a fizzy drink. It's great to have a little in the morning or a cold brew coffee with stevia. I will write a whole other post about the cold brew coffee making process. It is very simple and cheap! Otherwise, you can buy it at the store in the juice section; they have nondairy options---check the sugar content.

If you have to go out to eat try going to places with gluten-free options or choose grilled veggies and meat. For sweets try a juice or smoothie bar and go for the least processed options.

To keep things simple--
Pick grass-fed beef (or butter) or hormone free chicken and eggs (free-range eggs, if possible) and pair it with an organic fruit or veggie. Most Hy-Vee stores (except maybe MLK and 42nd/Univ) in Des Moines have these options but you may have to check with an associate to find them. Sometimes they are near the conventional items or in a separate section of the store called, Health Market. Also, many Hy-vees have a nutritionist on staff, if you are interested. We also go to Fresh Thyme and Natural Grocers for special items we need.


If you like rice, pick wild rice or brown rice instead of bread.

Raw and organic nuts make a great snack!

For a sweet treat go for a frozen organic fruit paired with a little almond or coconut yogurt or Cocowhip (like Cool Whip but so much tastier!)

Go to the bottom of this section for recipes and other hacks. 

Canyon Bake House 7 Grain Bread--Gluten Free (In the Gluten Free freezer section at Hy-Vee and Natural Grocers)

We use unsweetened almond or coconut milk for our breakfast smoothie or cereal. For cereal, we use Bob's Red Mill or other Gluten Free Brands. I am learning that gluten-free doesn't always mean better but when  I really want a grilled cheese here is what I love:

Follow Your Heart is My FAVORITE vegan cheese. It works fine in sandwiches, lasagna or topped on casseroles. It seems to melt fine. It comes in slices plus other varieties besides mozzarella. 

Best power vegan breakfast with the same protein as an egg: A handful of frozen fruit, with 1/2 can of canned coconut milk in a blender with a little vanilla and stevia if you need sweet). Pour into a little glass bowl and add a tablespoon of chia seeds. Let sit overnight or 4 hours. (Chia seeds are great for B12 (max energy, lots of fiber plus magnesium!!! Chia is a great way to give your colon a facial. It's my new favorite thing.)

The bottom right is the end result. 

Slice along the seed. Best picked when slightly soft. Great for guacamole, sliced and topped on soups, salads, sandwiches, eggs or alone! 

Bone broth or any kind of broth with chicken breast, carrots, organic potatoes and Redmond's Real Salt plus any type of rice noodle is my go-to quick dinner. I make enough for a few days.  We use all sorts of spices and herbs as well. Be creative and experiment to see what you prefer. 

Almond Butter is my best friend. I use it in smoothies, sandwiches or plain on a banana or sliced organic apples. Honeycrisp and Fiji are two of my favorite apples. Most docs recommend using almond or cashew butter versus peanut butter which causes more inflammation plus conventional peanut butter is made with refined oils that can cause inflammation in the body.

Great for stir fries and cooking over easy eggs.

If you like avocados they are a wonderful source of vitamins and healthy fats

Sweetener we are using now. Let me know if you have another favorite. Refined sugar is best kept to a minimum. 

Truvia--a natural source of sweetener

I learned about Redmond's Real Salt from my doctor office. It has real minerals in it and some seasoning. I use about a teaspoon in my water to supplement my minerals and it helps me to hold onto my water so I don't just urinate it out. 

This is by far the best-tasting salt ever! I use it in all my recipes and on my food

Comes in a small size and larger refill sizes above at Hy-Vee or on-line (maybe even found at the health food store)

RECIPE HACKS

WHOLE 30 (read information on what Whole 30 is and you can even create a monthly meal plan for $30)

Here are some great places to look for vegan recipes:
https://bohobeautiful.life/videos/what-we-eat-in-a-day-%E2%99%A5-vegan-travel-eats-costa-rica/

Vegan plus Keto, Paleo, Vegetarian, Kid Friendly, Gluten Free--Dr Axe

Click=> PETA VEGAN RECIPES

Click=> Best Paleo Instant Pot (Lots of fish here). You can use a slow cooker or Dutch Oven if you don't have an Instant Pot.

We love roasting chopped, fresh or frozen broccoli (or whatever veggies you love) in the oven in baking dish on 400 degrees for about 30 mins with foil and then adding frozen (defrost first) Wild Caught Salmon and placing the foil back and cooking an additional 5-10 minutes.

Sometimes it is fun to buy grass-fed beef and organic potatoes to make burgers and fries. I cut my sweet or white potatoes into wedges and bake on 400 degrees for about 40 minutes with coconut oil and Redmond's Real Salt. Some folks love the air fryer to make fries.

Netflix also has a Paleo show called The Paleo Way. Paleo is gluten and dairy free with just natural sugars for sweet sources. It is a great lifestyle to learn more about. It is a lot like Keto but I believe Keto includes dairy.

Pinterest has tons of Paleo and Vegan recipes as well as YouTube.

Let me know if you need more information! I am happy to help.

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3. Sleep and rest
Seven to nine hours of sleep a night is recommended. Once your body is getting enough proper rest, supplements and nutrition most of your aches and pains will diminish unless you are overusing your body or something else is seriously happening. The body will heal and repair itself when possible. Your body repairs itself at night.

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4. Yoga

Many fitness trainers have switched to yoga for fitness to reduce stress on joints. Yoga is also a great way to detox the body and oxygenate the body and brain so we can function better. Here are a few great places to look on YouTube for Yoga:
https://www.youtube.com/user/cexercize/videos (yoga/pilates and vegan recipes)
https://www.youtube.com/user/yogawithadriene
There are many different fitness levels to choose from on YouTube, at studio classes, personal yoga instructors and gyms. There's even chair yoga for those unable to do regular yoga. You would be surprised at what is available.

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5. Meditation, Tai Chi or Qigong
There's a reason meditation is getting so much attention in the last 5 years. Doctors, counselors and other leading experts are recommending it to reduce chronic stress. Cortisol is a hormone that the body creates when it is stressed. It helps the body to flee from that bear or deal with other times of stress. Most of us have experienced car accidents or other traumas. Sometimes our bodies remain stuck in stress mode for all sorts of reasons and using regular meditation, yoga and other ancient methods like Tai Chi or Qigong moves us back into balance. Even just 5-15 minutes a day makes a huge difference. There are meditation phone apps and many local places to join a group to get started. It is a fun way to rediscover life and find new meaning in the world. If you need help finding a local group, let me know. I have meditated with several places in Des Moines, Iowa.

Also, some people like to use prayers or other mantras as a form of meditation. I have personally used Sanskrit mantras and even the Lord's Prayer as a way to clear my mind and connect with my higher power (a.k.a. source or God). 

Thank you for reading my list! May your year be shiny and bright! Again, let me know if you have any questions or if you need further tips. 

Much love and health,

Heather Leigh Brown

https://mmw.massagetherapy.com/

515/689-2001