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Dr. Monica's Peace & Soul-FULL Healing: 6 Tips For Stress Release

Dr. Monica's Peace & Soul-FULL Healing: 6 Tips For Stress Release

DR. MONICA'S PEACE & SOUL-FULL HEALING:  6 TIPS FOR STRESS RELEASE by Dr. Monica Bickerstaff Riley, DHM   There is no denial that right now, TODAY, we are living in very anxiety building, stressful and toxic times. I want ALL OF YOU to promise me ONE thing. These next 3-days, I want you to EMOTE: CRY, YELL, LAUGH...IN THAT ORDER! DO NOT hold toxic energy in your body! BEAT STRESS- TIPS FOR STRESS RELEASE Studies show that during the Summer months; our lives are often more stressful; causing us to "hold" more stress in our bodies. When we carry stress, our organs and body functions automatically shift into "flight or fight" mode. This means that our cortisol hormone levels can get dange

What Is Mindful Eating & How Can It Be Practised

I’ve been a fast eater for as long as I can remember. It doesn’t matter if it’s a quick snack or a sit-down dinner, I devour food ravenously and swiftly. I don’t know where I picked up this habit, because my family etiquette rules for dining aimed to imbue those practices in me. My folks thoughtfully chewed each bite at least 20 times. To them, dinner wasn’t just a meal, it was an experience. My families' behaviour was similar to mindful eating, a practice that focuses on enjoying your meal and listening to your body’s hunger and fullness cues. It’s designed to make food a pleasurable event rather than simple nourishment that you scarf down between emails. The method is often considered a di
HAVE A BERRY INTOXICATING SUMMER

HAVE A BERRY INTOXICATING SUMMER

Have A Berry Intoxicating Summer by Dr. Monica Bickerstaff Riley, DHM Summertime is an especially bountiful season to enjoy the abundant health benefits of raspberries! These berries are tiny, tasty and tantilizingly colorful and they protect everything from your head to your heart. Raspberries are also "berry-beneficial" for our health. What makes berries so special is their high levels of phytochemicals; nutrients that help protect cells from damage.   Berries Help Manage Diabetes: Raspberries are an excellent source of fiber. They rank low on the glycemic index and they're a good fruit option for managing blood sugar levels. According to Copperman, "because they come with fiber, they are
Member Spotlight - Dr. Julie Rosenberg, MD

Member Spotlight - Dr. Julie Rosenberg, MD

Meet Dr. Julie Rosenberg, MD - Pharmaceutical executive, author, speaker, and leadership consultant. HU:  What inspires you? Answer: I am awed and inspired by the beauty of nature and love the outdoors. I am inspired by helping others to optimize their health and wellbeing and seeing those individuals undergo transformations in their lives to healthier living.   HU: What is your biggest achievement to date (personal or professional)? Answer: Successfully raising a son with autism, while maintaining a full-time career in medicine.   HU: What does a typical day look like for you? Answer: I don’t really have typical days. I exercise and or do yoga in the early morning at least 5 days
10 Things Everyone Gets Wrong About Eating For Blood Sugar Balance

10 Things Everyone Gets Wrong About Eating For Blood Sugar Balance

In my functional medicine clinic, blood sugar imbalances are one of the most common signs I see affecting people's energy, weight, cravings, and brain function. This blood-sugar roller coaster can further throw off your thyroid, insulin, cortisol, and leptin hormones and leave you feeling hangry, fatigued, irritable, and constantly craving sugar. Even the most well-intentioned people can unknowingly perpetuate blood sugar imbalance through the foods that they eat or don’t eat on a regular basis—not to mention the so-called healthy foods that exacerbate these health problems. After years of seeing people struggling through blood sugar imbalance, I want to share the top mistakes people make wh
Sip This Sweet Turmeric Elixir 30 Minutes Before You Eat To Massively Boost Digestion

Sip This Sweet Turmeric Elixir 30 Minutes Before You Eat To Massively Boost Digestion

Kate O’Donnell’s new book, Everyday Ayurveda Cooking for a Calm, Clear Mind: 100 Simple Sattvic Recipes, is filled with ancient ayurvedic wisdom, updated to make sense for everyday modern life, but this trick is one of our favorites. According to O’Donnell, in India, “this digestive is used 30 minutes before a meal to improve your appetite or following a meal to reduce indigestion and bloating,” she says. “Be sure to make it fresh for the medicinal benefit.” The traditional use is backed up by Western medicine—turmeric is a potent anti-inflammatory, while ginger soothes the stomach, and yogurt is packed with probiotics that aid in processing your food.  The fact that it tastes like a milksha
5 Natural Remedies For Shaking Off Tiredness & Fatigue

5 Natural Remedies For Shaking Off Tiredness & Fatigue

Natural Ways To Beat Tiredness For GoodIt's almost guaranteed that from time we start to feel a little dragged down by our daily lives and responsibilities. Sometimes it just creeps up on you and it can be oh so easy to just grab a caffeine based pick me up to get you through that tough morning.Fatigue is a difficult thing to manage, as it is such a vague symptom or condition. There’s physical fatigue, emotional fatigue, fatigue as a symptom or as a disease in and of itself.So to help put the tiredness to bed, we've got 5 of our favourite natural remedies below for you take a read through and see if something works for you.1) Try Out Potato Water While this might not sound like the most plea
The Fascinating Astrology Behind The Summer Solstice (Plus, A Few Rituals To Celebrate It)

The Fascinating Astrology Behind The Summer Solstice (Plus, A Few Rituals To Celebrate It)

Every year between June 20 and June 21, the Earth tilts its closest to the Sun, marking the first day of summer and the longest day of the year in the Northern Hemisphere. This year's summer solstice falls at 6:07 a.m. EDT on June 21. Here are a few ways that astrology and the solstice overlap and some history about the rituals of the summer solstice: Continue Reading...
Composting At Home Doesn't Have To Be Hard (Or Smelly), Thanks To This Painless Guide

Composting At Home Doesn't Have To Be Hard (Or Smelly), Thanks To This Painless Guide

This year, there's been a lot of talk about the importance of beating plastic pollution so it doesn't end up in our oceans. And it’s about time. But there’s another complex waste stream we interact with every day that deserves our attention: organic waste. The term organic waste refers to all of our food waste, yard clippings, and un-recyclable paper products like used tissues, paper towels, paper plates, and cardboard scraps. Many of us toss these things without even thinking about it: We wipe the scraps off our plates, trash our spoiled fruit, and throw out mounds of many paper towels used to clean up messes. Long thought to naturally break down when thrown in the trash, we now know that
17 Medicinal Plants You Can Find in Your Backyard: Colds, Headaches, Bloating, Hypertension, and more.

17 Medicinal Plants You Can Find in Your Backyard: Colds, Headaches, Bloating, Hypertension, and more.

People have been using herbs to flavor dishes for ages. Science shows us that these plants not only offer tasteful benefits but nutritional and medicinal benefits as well. While many of these medicinal plants are available to buy in their dried format stores, many of them can be easily grown in your home or garden as well. In general, medicinal herbs are easily grown in your own garden without a lot of effort. In addition to the health benefits you reap from consuming these plants, you will also enjoy the benefit of exercise and sun while spending time in your garden. Consider what your needs are and what type of garden you may like. Are you looking to grow a culinary garden to enhance you
Anxiety scrambles The Mind

Anxiety scrambles The Mind

For anyone who has tried to study for an exam or take a test of any kind I'm sure that it's no surprise that anxiety scrambles your brain making learning hard. Over the last 10 years it has been concerning for me as I have witnessed the level of stress and anxiety rise among students and young people. High school and college students and even middle school and grade school students are under extreme pressure to perform well in school in preparation for acceptance to college. The levels of stress, anxiety, fear and depression in our children truly is frightening. The good news is that the students that I meet in my office and online all report to me that they benefit from hypnosis for anxiety
Thinking Of Trying Reflexology? What To Know Before Kicking Off Your Shoes

Thinking Of Trying Reflexology? What To Know Before Kicking Off Your Shoes

The ancient treatment promises deep relaxation and internal healing through pressure-focused foot massages. Reflexology—you see it on almost every spa menu, from the refreshingly affordable, no-frills massage joints to the decadent day spas you might hit up on vacation. From the outside it looks like your run-of-the-mill foot massage. (Not a bad thing when you work on your feet all day!) But one look at that mesmerizing foot chart every reflexologist has hanging in their office and you begin to understand that the objective of this therapy is to do a whole lot more than just open up your arches. Continue Reading...
Featured Articles
Member Spotlight - Dr. Julie Rosenberg, MD

Member Spotlight - Dr. Julie Rosenberg, MD

Meet Dr. Julie Rosenberg, MD - Pharmaceutical executive, author, speaker, and leadership consultant. HU:  What inspires you? Answer: I am awed and inspired by the beauty of nature and love the outdoors. I am inspired by helping others to optimize their health and wellbeing and seeing those individuals undergo transformations in their lives to healthier living.   HU: What is your biggest achievement to date (personal or professional)? Answer: Successfully raising a son with autism, while maintaining a full-time career in medicine.   HU: What does a typical day look like for you? Answer: I don’t really have typical days. I exercise and or do yoga in the early morning at least 5 days
Weight loss made easy or hard - you decide

Weight loss made easy or hard - you decide

Weight loss can sometimes feel like a mystical beast, no doubt about that. But the spectrum of weight loss can be quite wide, so let's talk about the behaviors and choices on each end.    There are choices you make & behaviors you execute every day that place you somewhere along this spectrum.    When  you reach for pretzels instead of cut up vegetables you prepared over the weekend, you move towards the 'hard' end. When you pick a salad in a restaurant instead of pasta, you move towards the "easy" end.  Nothing happens in a vacuum and each behavior moves you a tiny bit to the left or tiny bit to the right.   There is always movement to the left or to the right. You neve
Member Spotlight - Dr. Jen Faber

Member Spotlight - Dr. Jen Faber

This week, we would like you to meet Dr. Jen Faber, Author, Mindset Coach, and Lifestyle Entrepreneur. HU:  What inspires you? Answer: Choosing impermanence. When I decided to sell my successful practice and all of my possessions to rediscover my purpose, I found myself living in mini-chapters of life, moving from one location to the next. I was intentionally choosing to end a period of my life in a matter of weeks at a time, and it made me soak up every moment I had. That period made me realize that we all have a choice to choose to live with impermanence, rather than wait for something bad to happen in our life and wish we could turn back the clock. When you make this choice, you can u
Member Spotlight - Monika Nowak

Member Spotlight - Monika Nowak

We want to help connect members within the community, so we will be publishing Member Spotlights on a regular basis.  Today, we would like you to meet Monika Nowak, Nutrition Coach, Personal Trainer, and Owner of Power Nutrition, LLC.  Monika is a regular contributor to the HU Community. HU:  What inspires you? Answer: Nature - growing my own garden was a life-changing experience. Plants are so amazing in how they grow and develop. Also People who overcome extreme adversity and became successful.    HU:  What is your biggest achievement to date (personal or professional)? Answer: Opening my own nutrition coaching business.    HU:  What does a typical day look like for you? Answer:
Fight pain naturally with these powerful natural remedies

Fight pain naturally with these powerful natural remedies

Every day, millions of people rush to the pharmacy for some over-the-counter (OTC) or prescription pain medication. Most of us who live with the debilitating effects of chronic pain would do almost anything to find relief. While painkillers like ibuprofen, acetaminophen (the active ingredient in Tylenol) or the more addictive opioid drugs can help manage your pain, know that they can also cause severe damage to your body. OTC painkillers are considered safe by most people, but when taken in large doses they can be deadly. An acetaminophen overdose is one of the most common poisonings worldwide, causing numerous emergency room visits, hospitalizations, and deaths due to acute liver failure.

Aromatherapy Tips: Which works better, inhaling essential oils or applying them to my skin?

Aromatherapy can promote healthy functioning of all mind-body systems. Choosing inhalation or skin application depends on what we want to support: respiratory and immune health, relaxation and restful sleep, tight or achy muscles, digestive issues, or skin conditions. Benefits of inhaling essential oils Inhalation, such as with a diffuser or aromastick/inhaler, is often the most effective way to use aromatherapy. When we inhale, essential oil molecules quickly enter our lungs and bloodstream. Inhaled essential oils also enhance activity in the parts of our brain that moderate our response to stress. Choose inhalation when you want support for respiratory issues such as colds or allergies, wh
How to Establish a Healthy Evening Routine

How to Establish a Healthy Evening Routine

We’ve all been there: After a long day at the office, you pick up takeout on the way home, zone out in front of the TV and fall asleep scrolling through your social media feed. It can happen to the best of us, but the lack of a healthy evening routine can be a serious saboteur when it comes to accomplishing your overall wellness goals.
8 Easy Ways To Completely Change Your Mental Space And Live Your Best Life

8 Easy Ways To Completely Change Your Mental Space And Live Your Best Life

The best Habits found among the most successful CEO's and Personal Development Experts are:
How to enjoy the weight loss process?

How to enjoy the weight loss process?

Have you ever wondered why some people seem to have an easy time losing weight? Or at least easier than you. They just set their goals and do it, while you are the one always struggling to either lose weight or to keep it off.  I recently read an interesting book by Mark Manson called "The subtle art of not giving a f*ck" and as much as it wasn't necessarily about nutrition but life in general, I have jotted some thoughts down that I thought related to eating and weight loss on a fundamental level.  In one of the chapters, the author, talked about wanting to climb a mountain. He wanted to get to the top and imagined how it would feel to reach the summit,  but he wasn't really interested in
International Ankle Consortium, A Consensus Statement: The Prevalence, Impact & Long-term Consequences of Lateral Ankle Sprains.

International Ankle Consortium, A Consensus Statement: The Prevalence, Impact & Long-term Consequences of Lateral Ankle Sprains.

According to McKay et al. (2001), Braun, (1999) & Gerber et al. (1998) UP TO 70% of people have persisting symptoms of pain and instability after a simple ankle sprain - rehabilitation is important once an ankle sprain has occurred and should not be overlooked as insignificant!
How other people affect your health and well-being?

How other people affect your health and well-being?

Today, I want to turn the spotlight on our relationships. Whether you like it or not, our health, well-being, food and exercise choices are very often related to the people that surround us. Husbands, wives, children, friends, co-workers, parents, in-laws, even our pets.   Although more general in nature, this quote nicely sums it up:  "Almost all our sorrows can be traced to relationship with the wrong people and our joys to relationships with the right people."  John C. Maxwell, "Talent is Never Enough" Multiple social and behavioral studies describe the effect called mirroring. Whether consciously or not, we often mirror other people's behaviors, and that extends to food behaviors as