Sound Holistic Health Clinic

04/13/2022

We are so excited to see you at our new location on April 19th!

03/11/2022

Feeling like you're coming down with something? Try Yin Chiao!

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02/22/2022

Fear and doubt are a normal part of life, yet so often, these emotions cross a line. They become overwhelming, and in many cases, paralyzing. Anxiety can take a variety of forms, including worst-case scenario thinking, frequent panic, and chronic worry. It has the uncanny ability to sneak into our lives, grow roots, and stick around, long after it’s worn out its welcome. Thankfully, there are tons of evidence-based ways to manage and reduce anxiety. Here are a few tips!

1. Did you know that as humans, we are wired to focus on the negative? Our brains are naturally drawn to see the bad. It’s an old, adaptive survival mechanism that was once helpful, and as we’ve evolved, it’s just stuck around. The key in combatting this is to train your brain to see all of the 'stuff,' not just the bad, scary stuff. This approach is similar to how a scientist operates. They look at each and every data point. They don’t draw conclusions based on just a few data points, and they can’t exclude data they don’t like. They look at all of it, thoughtfully and logically, before they draw their conclusion. With anxiety, consider all of the data points, not just the negative and scary ones.

2. As humans, we spend nearly 47 percent of our waking hours thinking about something other than what we’re doing. 47 percent! This constant mind-wandering is both draining and anxiety-provoking, and we spend a ton of time worrying about things that will never happen. Learn to redirect your attention back to the present moment, focusing on the here and now. Afraid of how your big meeting will go tomorrow? Be where you are. Worried about a recent health issue? Be where you are. Overanalyzing the future of your relationship? Be where you are. Redirect your attention to the present moment, over and over. It takes practice, but like a muscle, it gets stronger with use.

3. Taking a slow, deep breath is one of the quickest, most effective ways to reduce your anxiety in any given moment. The little-known secret is to gently pause between your inhale and exhale, holding your breath for a few moments. It’s in this brief pause that you begin to slow down, feeling a release of tension in both your body and your brain.

4. “I should eat healthier. I should’ve known better. I shouldn’t have said that. I should speak up more. I should be a more patient parent. I should go. I shouldn’t have overreacted.” While you probably intend the word “should” to be motivating, it’s usually the exact opposite. Try replacing 'should statements' with something less shame-ridden.
“It’s important to me; I want to; I’m going to make time for; I’d like to.” This small language shift can drastically improve mood, as well as your confidence.

5. Anxiety can be so convincing. It has a way of getting into the tiniest cracks and crevices of your brain, growing roots before you realize it. It makes up stories, draws conclusions, and generates all kinds of possibilities. And these thoughts often seem so real. But remember, your thoughts are not the truth. Your thoughts may feel real, but when you step back and look at things logically (like a scientist, remember?) you’ll notice that they’re not always as accurate as they seem. Healthy self-talk is a huge part of managing anxiety. Learn to question your anxious thoughts. Embrace the phrase, “My thoughts are not always accurate,” and use it on repeat. It takes some work, and it’s not always easy, but it’s worth it.

02/09/2022

Wellness Wednesday

02/08/2022

Mental Health Monday

02/03/2022

02/03/2022

02/02/2022

It's Tasty Tuesday! Check out this Spied Almond Flatbread recipe from holisticchef.com!

EQUIPMENT-
Weighing scales
Mixing bowl
Whisk
Frying pan - non stick
Spatula

INGREDIENTS:
200 ml Almond milk
100 g Almonds - ground
100 g Tapioca flour
3 g Turmeric powder
2 g Cumin seed
½ teaspoon Pink salt
To cook:
40 ml Coconut oil

METHOD:
Assemble and weigh out all ingredients.
Add ground almonds, tapioca flour, almond milk and turmeric into a mixing bowl.
Whisk for 30 seconds until smooth.
Season with pink salt.
Allow to rest for 15 minutes.
Allow for about 10ml of coconut oil per 100g bread.
Cook in a non-stick frying pan for about 2 minutes until golden brown and crisp.
Turn over, sprinkle flatbreads with cumin seeds and cook for another 2 minutes.
Transfer to serving plate or keep warm until ready to serve.

Serving: 100g
Calories: 328kcal (16%)
Carbohydrates: 28g (9%)
Protein: 6g (12%)
Fat: 23g (35%)

Direct link: https://holisticchefacademy.com/spiced-almond-flatbread/

02/01/2022

Magnesium Monday!

Health Benefits of Magnesium:

Blood Sugar Balance- Magnesium helps manage insulin levels in the body and can prevent blood sugar spikes and crashes from occurring. It also plays a large role in blood pressure control, preventing high blood pressure from occurring, especially when combined with enough potassium in the diet. This does two things: controls stress that can elevate insulin levels and improves overall blood pressure.

Depression- Magnesium is essential for proper brain function and mood regulation. Research indicates that without enough magnesium, you are more prone to depression.

Heart Health- Studies indicate that even having a slightly reduced level of magnesium can cause severe changes in how the heart, blood vessels, blood cells and other tissues function. Magnesium is critical for proper electrical and mechanical functioning within tissues such as nerves and muscles (such as the heart), and blood vessels.

Migraines- Research has shown that low brain magnesium is evident during a migraine attack. One study found that a regular intake of magnesium reduced the frequency of migraine attacks by just over 41 percent. Another study found that taking a magnesium supplement daily can help prevent menstrual-related migraines.

PMS- Magnesium could be the answer to a host of premenstrual symptoms. These include such things as mood swings, fluid retention, depression, breast tenderness, headaches, poor sleep and sugar cravings.

Brain Power- According to head researcher Dr. Liu, “Magnesium is essential for the proper functioning of many tissues in the body, including the brain and, in an earlier study, we demonstrated that magnesium promoted synaptic plasticity in cultured brain cells.”

01/31/2022

Did you know electricity is running through your body right now? Your body’s electrical system is finely tuned at the cellular level.
BEMER’s Pulse Electromagnetic Field technology was developed to target specific areas of the body to increase local blood flow, supporting waste removal, nutrition & oxygen supply, and promoting sleep management.







**These statements have not been evaluated by the FDA and this device is not intended to diagnose, treat, cure, or prevent any disease. Please consult your own physician or healthcare provider if you have any medical issues.

01/30/2022

01/29/2022

Carve out a couple of quiet hours, with no distractions, to evaluate what is you need most. Ask yourself:
- What is most important to me? Identifying your values helps you decide how to best spend your energy.
- What makes me strong? Think about your life to date. Take an online test that measures your strengths, such as the free VIA Institute on Character's character strengths survey. Building on strengths is very powerful.
- Who am I at my best? Learn your healthiest, happiest, strongest mindset so you can practice it.
- What has derailed me? Another way to ask it: -------- What historically depletes me physically, mentally, emotionally or spiritually? What do I need less of in each of those areas?

Now -- what has worked in the past to help me get to my best self? What typically recharges me physically, mentally, emotionally or spiritually? What do I need more of in each area?
Brainstorm a list of possible tweaks to move me closer to balance. Don't stop until you have at least 10. Get creative, have fun. Consider double and triple benefit ideas. For example, walking with a friend outside gives me time in nature, exercise and social connection energy.
Circle the top 3 that sound like they would have the greatest impact. These can be eventual goals.
Star the two that sound easiest or most fun to achieve. These can be your first tweaks because early success will fuel long-term success and keep you out of the "should" zone.
Create tiny SMART goals from these. SMART means specific, measureable, action-based, realistic and time anchored. Make a chart, enlist an app, or put star it on your calendar. (Adults like stars, too.) Then decide how you will celebrate your win. This wires your brain for more!
BONUS: Put your next self check-in meeting on your calendar now!