Peaceful Balance Health & Wellness Services

02/19/2026

February is Heart Month and in addition to raising cardiovascular awareness it also urges the public to learn CPR. Immediate, Hands-Only CPR initiated by a bystander can double or triple a person's chance of survival.

So what should you do?
1. Call 911
2. Adult/teen CPR should be performed by placing one hand on top of the other in the center of the chest and push hard ( about 2 inches deep) and fast (100-120 times a minute).
3. It can be easier to find a rhythm by using the beat of a song: Stayin Alive, Crazy in Love, Walk the Line.
According to the American Heart Association, "people feel more confident performing Hands-Only CPR and are more likely to remember the correct rate when trained to the beat of a familiar song." All songs in the Association’s 'Don't Drop the Beat' playlist are between 100-120 beats per minute, the same rate at which rescuers should perform compressions when administering CPR.

Find a local certification program to get certified in the correct ways to perform CPR; not only for adults and teens but also infants and children. The Red Cross also can help get you certified in CPR and AED as well as first aid skills and how to stock up for emergencies anywhere.

https://www.heart.org/en/american-heart-month
https://www.redcross.org/about-us/news-and-events/news/2023/heart-month-get-trained-to-save-a-life.html?srsltid=AfmBOopDlsSiBrdyoYE-gBarqL_XwVYZKIrpLJwGytEceJSr8JuD_rVO

02/18/2026

February is American Heart Month with the key focus of cardiovascular health and raising awareness about heart disease. Heart disease is the leading cause of death in the U.S.. In 1964, it was first proclaimed that February would have an observance for heart month.

Yesterday we discussed what vitamins and minerals can be most beneficial to your heart health and why, today we are going to shift the focus to the best foods for your heart health.

Nutrient dense options are best for maintaining heart health. Mediterranean or DASH diets that focus on whole grains, leafy greens, fatty fish or lean proteins, and fruits are highly effective in reducing the risk of heart disease.
- A Mediterranean diet emphasizes plant-based foods, nuts, fish, and oil oil.
- A DASH diet focus on lowering sodium intake and increasing potassium to reduce blood pressure.
- Leafy Greens: kale, spinach, collard greens; rich in vitamins, minerals, and fiber all which support health function.
- Berries: raspberries, strawberries, and blueberries; all of which contain antioxidants (flavonoids/polyphenols) which reduce stress and inflammation on the heart.
- Fruits & Veggies: bananas, oranges, pears, garlic, prunes, gr**es, tomatoes and apples; contribute to overall heart function and better blood pressure.
- Healthy Fats: olive oil, avocado oil, and canola oil; all can provide monounsaturated healthy fats.
- Whole Grains: quinoa, oats, brown rice, and whole-wheat products (pasta/bread) helps lower cholesterol and improve heart health
- Seeds & Nuts: flaxseeds, almonds, and walnuts; offers heart-healthy fats and fiber.
- Legumes: lentils, beans, and chickpeas; plant based protein source and high in fiber.

Grilling, broiling, or baking instead of frying can be a healthier option. Also try using herbs and spices rather than salt.
These food are not a 'quick fix' and best provide their benefits over long-term consistent incorporation.

https://www.henryford.com/blog/2024/02/superfoods-to-improve-your-heart-health
https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods
https://www.heart.org/en/american-heart-month
https://www.singlecare.com/blog/supplements-for-heart-health/

02/17/2026

February is American Heart Month with the key focus of cardiovascular health and raising awareness about heart disease. Heart disease is the leading cause of death in the U.S.. In 1964, it was first proclaimed that February would have an observance for heart month.

Today we are going to discuss what vitamins and minerals can be most beneficial to your heart health and why.
- B Vitamins: particularly B6, B9, & B12, can be found in fish, dairy, and leafy greens, is essential in order to lower a substance that can damage arteries known as homocysteine.
- Magnesium: can be found in spinach, seeds, and nuts, helps regulate blood pressure, blood sugar, and heart rhythm. Up to 50% of Americans are deficient in magnesium.
- Coenzyme Q10 (CoQ10): is a powerful antioxidant which improves heart muscle efficiency and energy production
- Vitamin D & K2: work jointly to prevent calcium buildup in the arteries and support cardiovascular health, found in eggs, cheese, tuna, cereals, fortified milk, and juice
- Omgea-3 Fatty Acids: found in fatty fish (salmon, sardines, mackerel) chia seeds, canola oil, flaxseed oil, or walnuts, used to reduce inflammation, manage blood pressure, and control cholesterol. A high dose supplement may also be given to lower triglycerides.

https://www.heart.org/en/american-heart-month
https://www.singlecare.com/blog/supplements-for-heart-health/

02/06/2026

Listed below are resources for survivors, advocates, and preventionists:
https://www.nsvrc.org/resource/serving-teen-survivors-manual-advocates/
https://www.cdc.gov/mmwr/volumes/70/wr/pdfs/mm7005a4-H.pdf
https://www.joinrvcc.org/
https://www.loveisrespect.org

Listed below are resources for parents and caregivers:
https://www.loveisrespect.org/wp-content/uploads/media/sites/3/2021/09/Parent-Guide-2021_TAF_love-is-respect.pdf
https://www.loveisrespect.org/wp-content/uploads/2019/01/Parent-toolkit.pdf
https://www.nsvrc.org/healthy-communications-kids-sheet
https://www.nsvrc.org/i-ask-how-teach-consent-early
https://www.nsvrc.org/parents-postcard

Below are movies that highlighting warning signs, coercive control, and the complexity of leaving for teens and young adults and may be a good teaching tool for those trying to help:
The Perks of Being a Wallflower (2012)
Can You See Me? (Short Film)
No One Would Tell (1996 or 2018)
Unanswered Calls (Documentary)
It Ends with Us (2024)

02/05/2026

THE FOLLOWING STATISTICS MAY BE TRIGGERING. CONTINUE WITH CAUTION.

Teens and young people are experiencing violence at alarming rates according to the National Intimate Partner and Sexual Violence Survey:
- 60% of men and 70% of women were under 25 the first time they experienced intimate partner violence (sexual or physical violence, and/or stalking)
- 49% of women have experienced r**e as a minor
- female students experience a higher rate of sexual and physical dating violence than male students.
- 1-in-4 women were under the age of 18 when they first experienced intimate partner violence
- more than 80% of men and women report having been r**ed before the age of 25
- LGBTQ students experienced higher rates of physical and sexual dating violence than heterosexual students.
- over 28% of women who have experienced sexual violence under the age of 18 were r**ed by a current of former partner
- those who experience sexual violence as a child or teen are more likely to experience sexual violence as an adult
- sexual violence is typically committed by someone the survivor knows
- of women who were r**ed as minors, 35% were also r**ed as adults

So why is this rate so high?
Teens often think behaviors, like teasing and name-calling, are a "normal" part of a relationship. However, these behaviors can become abusive and develop quickly into serious forms of violence. Many teens also do not report unhealthy behaviors because they are afraid to tell family and friends.

https://www.nsvrc.org/blog_post/teen-dating-violence-prevention-resources-2025-update/
https://www.cdc.gov/intimate-partner-violence/about/about-teen-dating-violence.html

02/04/2026

February is observed as Teen Dating Violence Awareness Month (TDVAM) with the hopes to support and raise awareness of teen dating violence.

Teen dating violence can occur a current or former relationship and may include the following:
Emotional/psychological aggression- using verbal and non-verbal communication with the intent to harm a partner mentally or emotionally and maintain control over a partner
Sexual violence- forcing or attempting to force a partner into sexual acts without their consent; this includes situations where the partner cannot consent. It also includes non-physical behaviors, like sharing sexual images or sexting without consent (sharing any photos of anyone under 18 is considered child po*******hy and is punishable by law)
Stalking- a repeated pattern of unwanted attention or contact from a past or current partner to the point there is fear of safety for the victim or other close to the victim
Physical abuse- the intent to harm a partner using physical force (hitting, kicking, etc.)

Teens who are involved in an abusive, unhealthy, or violent relationships may experience short and long term side effects that have negative effects on development such as symptoms of anxiety and depression, begin to display unhealthy habits (smoking, drugs, or alcohol), engage in antisocial behaviors (bullying, theft, lying, etc.) and even suicidal thoughts.

Experiencing violence at a young age sets the stage for all future relationships. This can cause the mindset of 'this is normal'. Teaching children at a young age what a healthy relationship is and by modeling that behavior can help shape their future relationships. Teaching the meaning of consent and practicing it in every day life can also promotes healthy relationship knowledge. Reminding youth that a healthy relationship must contain a healthy line of communication, trust, safety, and respect.

https://www.nsvrc.org/blog_post/teen-dating-violence-prevention-resources-2025-update/
https://www.cdc.gov/intimate-partner-violence/about/about-teen-dating-violence.html

01/24/2026

We have all smelled the milk to see if had gone bad. University Hospitals suggests that our senses can be more accurate regarding if food had 'gone bad' or if it just past the sell by date. Often only following 'best if used by' and 'sell by' can result in food waste and money loss.

01/22/2026

01/09/2026

With the winter season now in full swing, we are seeing a huge increase in illness; especially Influenza A. We have added charts that depict the potential spread of some of the most common illness for this time of year. We know vaccines are a controversial and a personal choice, we are just providing information and facts.

https://www.uhhospitals.org/

01/02/2026

12/23/2025

This week will more than likely be filled with Christmas parties, holiday celebration, and Christmas dinners, so it is important to remember not to drive impaired. This week we are highlighting National Impaired Driving Prevention Month hoping to help keep you safe this holiday season.

How can you help fight the number of drunk driving accident? It is simple, Plan Ahead!
- offer to host the party, this allows you to limit alcohol and takes driving home out of the issue. However as a host it is you job to ensure no one else leaves impaired.
- have someone be the designated driver, this person stays sober in order to drive those impaired home safely
- leave parties a bit earlier to avoid congested times
- keep safe distances if you notice other drivers driving erratically
- some may companies have a sober ride program or use a cab, Uber, or other ride sharing services
- local tow trucks may also have a special rate for not driving home drunk and letting them tow your car home
- if you feel different or impaired, DO NOT drive
- see if the host will allow you to spend the night

It is impossible to control the actions of other people, especially if they choose to drive impaired; don't be part of the problem, be part of the solution!

There also may be increased patrols and sobriety check points during the holiday season. You know the phrase "Drive Sober or get Pulled Over."

https://www.nhtsa.gov/drive-sober-december-and-every-month #:~:text=During%20this%20time%2C%20law%20enforcement%20will%20be,you%20choose%20to%20drink%2C%20don't%20drive%20impaired
https://www.trafficsafetymarketing.gov/safety-topics/drunk-driving/drive-sober-or-get-pulled-over/winter-holidays
https://msblawkc.com/winter-holidays-bring-increased-driving-danger/ #:~:text=Amidst%20all%20these%20festivities%2C%20however,the%20rest%20of%20the%20year.