7 Simple Steps to a Sound Mind, Body, and Soul

These days it seems everyone is looking for the quick fix, the pill, the next fad diet that will change their lives. They are looking to increase energy, feel younger, be stronger or live to 100. I’m here to tell you there’s no quick fix. Surprised? I didn’t think so.

Most people are aware there is no such thing as a quick fix, however, there are things you can do for yourself that will help you live a long, happy life. And they’re simple!

Step 1 – Eat a healthy diet

This seems like a no brainer, but often people neglect this one. We take better care of our cars than we do our bodies yet it is known that most chronic diseases are diet related.

Step 2 – Exercise

Another no brainer, yet the average American spends 35 hours a week watching TV and just two hours a week exercising. Low physical activity is linked to many chronic diseases including Alzheimer’s disease, heart disease and diabetes.

Step 3 – Balance brain function

A phenomenon called hemisphericity can change the way the hemispheres of your brain communicate with each other. This can lead to foggy thinking, processing problems, attention issues, headaches and much more. A functional neurologist can find out if this is affecting you.

Step 4 – Balance brain chemistry

This goes along with the above phenomenon. Neurotransmitters are necessary for proper brain function. We must have the correct balance of these neurotransmitters because too little of one or too much of another can cause symptoms like depression, anxiety, migraines, attention issues, or even brain degeneration. Everything from genetics to diet can influence the balance of neurotransmitters in your brain.

Step 5 – Reduce inflammation

Chronic inflammation is silent and often symptom free. It destroys tissues, causes atherosclerosis, heart disease, cancer, Alzheimer’s disease and diabetes. It also accelerates aging. Chronic inflammation is often diet related and is increasingly being seen as the cause of most diseases that affect humans.

Step 6 – Manage your stress

Research is very clear that stress increases levels of inflammation in the body through a process called glucocorticoid receptor resistance. Essentially, with high levels of stress the body over produces cortisol. With this huge supply of cortisol, tissues begin to ignore it and compensate by producing high levels of inflammatory molecules. Managing stress can involve many things including exercise, meditation, and cognitive behavioral therapy to name a few.

Step 7 – Stay positive

Interesting research has concluded that pessimism is associated with poorer health outcomes in the general population. Negative mood states are associated with increased activation of the fight or flight system (sympathetic nervous system) and decreased activation of the rest and digest system (parasympathetic nervous system). Again, this leads to an increase in systemic inflammation!

Want more information? Join Dr. Vreeland for a FREE webinar next week on June 5th from 7-8pm. We’ll discuss all of the above in detail and tell you how you can live happy and healthy! We look forward to seeing you there!

Click this link to register for FREE!

http://www.anymeeting.com/PIID=E955DC84894A39

Please join us for FREE!

 

Artichoke Tuna Salad

Hello All! It’s good to be back with a new recipe for you all. Having a baby has slowed my posting down a little but I’m hoping to get back to it now that we’re getting used to this whole being parents thing.

I saw this recipe in a free Allrecipes.com magazine that came with my Better Homes and Gardens. You can see the original here. I thought it sounded interesting but decided to add tuna to mine. I made a few other substitutions as well. I’ve gotten away from buying sour cream because we never use all of it before it goes bad. However, when I need sour cream I typically use plain Greek yogurt instead. It’s been a great replacement and we often use it on the rare baked sweet potato or taco.

I hope you give this recipe a try and let us know what you think.

Artichoke Tuna Salad

ARTICHOKE TUNA SALAD

1 (14 oz) can artichoke hearts, drained and chopped

1 (12 oz or 2 of the smaller) can(s) of tuna

1/4 c. mayonnaise

1/4 c. plain Greek yogurt

3 hard boiled eggs

1tsp curry powder

Salt and ground black pepper to taste

Combine artichoke hearts, tuna, mayonnaise, Greek yogurt, eggs, curry powder and salt and black pepper in a bowl until well mixed. If you like a creamier tuna salad, add a little more Greek yogurt and mayonnaise.

Serve with some fresh raw veggies for a great meal!

The addition of a little cayenne pepper would also be good if you like spicy food.

Here’s another tuna recipe you might like! Thai Inspired Tuna Salad