Health

Holiday Digestive Wellness: Tips for a Healthy and Joyful Celebration As the holiday season approaches, it’s essential to focus on supporting your digestion for overall well-being. Your gastrointestinal (GI) tract, a complex system of interconnected hollow organs from your mouth to your digestive tract, plays a pivotal role in maintaining your health and supporting immunity. As you indulge in festive feasts, consider these tips and products to keep your digestion in top shape, ensuring a healthy transition into the new year. Product Recommendations: Cellcore BioToxin Binder: Aids in detoxification and supports a healthy gut environment. Supreme Nutrition Illicium Supreme: Traditionally, star anise (Illicium) was used to treat nausea, indigestion, expel gas and more. Cellcore CT-Zyme: Supports enzymatic processes crucial for efficient digestion. Equip Prime Protein: Incorporate this protein into warm beverages or blend for a nutritious addition to your diet. Salted Caramel flavor adds a delightful touch. Also one of the few companies who have test heavy metals via a third party. Crucial Four mSalt: Rich in trace minerals, magnesium, potassium, calcium, and sodium, supporting electrolyte balance. Organic Raw Honey: A natural sweetener with potential antimicrobial properties. Vitamix Blender: Ideal for creating smoothies or incorporating nutritious ingredients into your meals. VerVita Inspiracell: Supports methylation, an essential biochemical process for overall health. Metagenics Vitamin D3 with K2: Promotes bone health and overall well-being, crucial during the winter months. NuNaturals Pure Monk Fruit: A natural sweetener without added sugars, perfect for those watching their sugar intake. View On Instagram Ceylon Cinnamon: Known for its potential benefits, including anti-inflammatory properties. Much healthier than cassia (the standard)! Iron Glycinate: Supports healthy iron levels, essential for various bodily functions. KSM Ashwagandha: Helps manage stress and promotes a relaxed state, ideal for holiday gatherings. Melatonin 0.25 mg: Reduces histamine response to food, potentially minimizing redness and inflammation. Cut the 1 mg into 4s. Redmond Re-Lyte Electrolyte Mix: Supports hydration and provides essential electrolytes for overall well-being. Holiday Digestive Wellness: Nourishing Tips for a Smooth Seasonal Journey This holiday season, prioritize your digestive health to ensure a smooth transition into the new year. Incorporating these products and mindful eating practices can contribute to a healthier and more enjoyable festive experience. Remember, taking care of your digestion is an investment in your overall well-being.

Unleash Your Inner Warrior: Dive into the MINDZERO Experience! Step into the MINDZERO Inner Warrior session, where intense music, extreme temperatures, vibrant colors, and charged energy converge to awaken your inner warrior. It’s more than a workout; it’s a journey into your strength and resilience. In a world filled with past regrets and future worries, MINDZERO offers a way to break free and focus on the present. Through hormetic stress conditioning, you’ll harness controlled stressors to become mentally and physically stronger, immersing yourself entirely in the here and now. The MINDZERO experience lasts 50 minutes and promises to reshape your perception of limits. However, where did this creative idea originate? Its origins can be traced to a taxing 75-hour challenge in the rough hills of California. Founders David Semerad and Bill Miller, amidst moments of despair, emerged not just physically healthier but spiritually enlightened. Their key insight? Rest and recovery were the keys to success. Joined by George Becker and Dr. Heather Grimm, they birthed MINDZERO. The Inner Warrior session is a transformative journey rather than just a physical exercise class. Immerse yourself in intense surroundings, embrace the present moment, and become a more resilient version of yourself. Reserve your spot and embark on a unique adventure—release your inner warrior! ?? #Sauna #ColdPlunge #IceBath #Warriors #Warrior View On Instagram Embrace the Now: Leave the Past Behind In a world filled with distractions and constant demands, it’s easy to lose touch with the here and now. Yet, the present moment is where life happens. It’s where you can savor the simple joys, connect deeply with others, and find peace amidst chaos. Embrace mindfulness and bring yourself to the present moment, for it’s the gateway to a richer, more meaningful existence. Reserve Your Spot: Don’t Miss Out! The popularity of this class is no surprise. The Inner Warrior session fills up fast, and for a good reason. It’s a transformational experience that leaves you feeling invincible. So, if you’re ready to face the challenge, embrace the intensity, and discover your inner warrior, don’t hesitate. Reserve your spot before it fills! #Sauna #ColdPlunge #IceBath #Warriors #Warrior ??

Coastal Concierge Medicine & Aesthetics is a small, private, family medical practice that offers an elevated level of care for patients via concierge services.

Traditionally, it’s tough to stay on track with your healthy eating goals and resist temptation during the holiday season.

Where the Name Says It All by Melissa LaScaleia Emma Ware is a certified nutritionist, clinical homeopath, and doctor of holistic nutrition. For twenty years, she’s coached people to reach their health, weight-loss, and happiness goals. Today, the majority of requests which she receives through her business, Common Sense Eating, center on weight loss, diabetes, cholesterol and blood pressure management. “When you change these aspects of your health, you change and shift everything,” Emma says. “And in my approach to helping clients get there, the name of my business really says it all.” Emma helps clients navigate the complex world of food choices. She offers consultations, gives presentations, shares recipes, and teaches people how and where to shop so they can take better control of their health, and ultimately, their lives. “What I try to help people implement is a return to the basics,” she says. “I teach them how to get organized both in the kitchen, home, and their personal lives, so they can change their lifestyle and live a healthier one.” As such, she encourages her clients to cook at least 50% of the time, and gives them the skills so they can do so. She also wrote a cookbook, Fast Wholesome Cooking, in 2016, and updated it for 2022 this year, as a guide. “I wrote this book with the intention of helping people who had digestive problems,” she says. “Little did I know we’d be using it for losing weight and healthy eating in general.” Emma describes the book as, “Sesame Street level” in terms of its difficulty rating for both comprehension and execution. And it covers all aspects of what you could encounter in a kitchen at any moment to help guide you fully on your healthy journey. There’s a chapter on menu planning; on cooking one day a week to produce multiple meals; what to do with leftovers; how to organize your kitchen; how to shop; how to eat when dining out; and how to cook for one. The book is focussed around the mindset that every time you eat, consume something that is good for your heart, blood, and lymphatic system. “My favorite chapter is on spices and flavors,” Emma says. “Flavors are important because if you eat the right one, you get fuller faster so you’ll eat less. Also, I think people can get overwhelmed by the volume of spices they think they need, as well as the gadgets they have that they don’t need, that are cluttering up their kitchen. So I made a list of spices to have on hand for any international flavor you want to enjoy: like Mexican, Italian, Chinese, Mediterranean, Thai, and Indian. “I also wrote the book thinking about all the moms out there who have to work. What made it easy for them was a pre-determined shopping list and quick dinner ideas like flavorful soups and salads.” Emma tries, in her approach, to purge her clients’ addiction to the quick-fix mentality, and instill in them the awareness that healing is a process that takes time. “People just don’t understand that,” she says. “They want everything to be resolved now. But with my approach, your body is healing from the inside out. We’re not putting on a bandaid to mask the problem, and that takes time. There really is no such thing as a quick-fix.” She also cautions against taking the same supplements for years. “A lot of people will hear something is good for them and then stay on it for years, but anything in excess will counter the productivity it was designed to give you,” she says. “You have to keep changing things up to bring yourself to a state of balance. You shouldn’t try to heal yourself unless you know what you’re doing.” It’s just common sense. Address Call Us Website

Countering Winter Weight Gain by Jen Kavanagh During the long winter months, do you look for comfort, longing for warmer, sunny summer days? Many people turn to comfort foods full of fat and calories during this season. But when summer comes, and the shorts, tank tops and bathing suits come out, you may realize those comfort foods weren’t the best choices, as the scale has ticked up a bit and things are feeling a little tight. Here are some things you can do this winter to avoid weight gain, have high energy, and sail through the winter months. Don’t deprive yourself of the things you love. Restriction and deprivation leads to binges. Don’t try a fad diet. These new diets promise amazing results, but most don’t deliver. Any fad diet promising quick weight loss usually results in gaining all the weight you lost back. They are not sustainable for the long term and real life. Eat whole foods that fill your body with nutrients to give you energy and keep you feeling full and happy. Live by the 80/20 rule. 80% of your food should be healthy whole foods, like lean proteins, vegetables, fruits and whole grains. That leaves you with 20% of your total calories to come from fun foods and drinks, like chocolate cake or wine. Cook comfort foods at home. In this way, you have control over the quality of ingredients, as home-cooked food contains fewer calories than take-out and restaurant cooking. I always strive to improve upon the health factor of the recipes I cook with small healthy substitutions. There are lots of ways to reduce calories and fat by using more healthful ingredients and replacing the less healthy items. Track your food intake with an app like My Fitness Pal. You can also track your energy output with a device like a Fitbit. This helps a great deal with accountability and makes it easy to avoid weight gain by simply making sure you are expending more calories than you ingest. Get some exercise. Even if you don’t like to be outside in the cold, there are tons of great in-home videos and programs for very little money. The more you burn, the less likely you are to gain weight; you may even lose some. Being consistent with a healthy diet will help you maintain great energy throughout your day as well as keep your weight in check, so when summer arrives, you’ll feel fabulous in those shorts and bathing suits.

Getting Back To Your Healthy Routine by Jen Kavanagh Fall is in full swing. The kids have long since returned to school. And when you go to put on your jeans for the first time in many months— they are too tight. The time has come to get back to a healthy lifestyle, lose the leftover summer weight that trickled into fall, and feel amazing and look fabulous in those skinny jeans. Doing it now while it’s still temperate means you can glide into the holiday season ahead looking and feeling your best. So how do you begin to get back into healthy habits? Here’s a short list of what you can do right now to get back on track. Create a routine, including healthy habits, that you can schedule in your calendar daily. Things like cooking, grocery shopping, exercising, and self care. Get back to the gym or whatever your favorite form of exercise is. Many people completely neglect exercise during busy times and summer vacations. Exercise is critical to overall mental health and physical health. Put this time in your calendar and make it non-negotiable so you never miss it. Cook at home and limit takeout or restaurants to once a week. When you eat out, it’s easy to get carried away, consuming extra calories, bread, appetizers, dessert, and wine or cocktails. Also, most restaurant food is calorie-dense, and loaded with extra oils, cream, sugar and sauces that can add 300-500 extra calories to your meal. Cooking at home gives you control over the calories and the quality of ingredients. Create rules for yourself around food and drinks that you may have indulged in too much this summer, things that you enjoy and don’t want to cut out but maybe should reduce. Identify your rule, then write it down in the first person, and post it in your journal, your personal organizer, or your kitchen. For example: I will have only one glass of wine at dinner instead of two. Or, I will drink alcohol two times a week instead of 5-6. Or, I will eat out once a week but I will choose one indulgence (bread, wine, dessert, an appetizer) and not all of them. Most importantly, get a plan and stick to it. You must plan your exercise; plan when and what you are going to cook each week; plan your grocery shopping around your meal prep; and plan for busy times and special occasions so you are never stuck, overwhelmingly hungry, and tempted to visit the drive-through. Now is the time to get down to business. Before you know it, the holidays will be here and that’s another time filled with temptation and the usual challenges to weight loss. So why not get on the healthy bandwagon now, and carry those habits forward into the holiday season and 2023?

The Skincare and Makeup Services of Ana Muntean by Melissa LaScaleia Last month, Ana Muntean opened the doors to her boutique skincare spa business #FILTERED BY ANA, which offers skincare and makeup services to the befreckled and sun-weary beachgoers of the Grand Strand. Ana was born in Romania, and moved to the U.S. as a child. “I’ve lived in Myrtle Beach since I was ten years old,” she says. “I consider it my home more than any other place.” Ana was always passionate about makeup in high school and college. For the past several years, she has been teaching a makeup course at MUA Pro Makeup Artistry Academy in Virginia Beach. She moved back home last year to build her own makeup business— a dream she had since childhood. “But to practice makeup artistry in SC, you need an esthetician’s license,” Ana says. “So I went back to school, and that’s when I fell in love with skincare. After I received my license, I decided I wanted to have a location where I could practice both. I saw that the holistic approach to applying makeup had foundations in taking good care of your skin. So I wanted to combine the two and offer both to my clients.” Ana partnered with another esthetician to run #FILTERED BY ANA out of Glow Beauty Bar, in Myrtle Beach. “The name came from a vision board that I created for myself,” she says. “I wanted to make my slogan, ‘Come get filtered by Ana. I’ll make you look like a filter so you don’t need one.’ And it just evolved from there.” Ana offers facials; facial waxing; spray tans; eyebrow shaping; and makeup services for weddings and special events. She will travel anywhere in North or South Carolina for bridal makeup requests. “My overall style is more of a European makeup style,” she says, “which emphasizes highlighting natural beauty rather than obscuring or hiding a person’s natural features. “In the salon, I focus on results-driven facials, while providing a total relaxation experience. That way, my clients get the best of both worlds. I have a hydro-infusion machine for facials that combines microdermabrasion and serum infusion, which allows the nutrients in the serum to penetrate more deeply in the skin, giving you unparalleled results. You’ll see the results after just one treatment, and walk away with glowing, dewy skin.” Ana has personally researched and vetted all of the products that she carries. Her lines include: Viktoria Deann, Biogenesis, and Clear Choice. “I selected them because of the type and percentage of active ingredients they have; the way they’re combined; and their overall pH balance,” she says. “All of those factors really make a difference. Viktoria Deann makes peptide-driven cosmeceuticals which increase your overall cell turnover rate, which in turn, increases elastin and collagen production and reduces fine lines and wrinkles. They not only give you results, they train your skin to give you a particular response, and to continue to act that way over time.” For the busy professional or stay-at-home-mom who wants a refresh on her look, Ana offers hour-long private makeup classes to teach you how to achieve your desired look. “I’ve invested a lot of time into my business,” Ana says. “I’m certified in everything that I offer, and continue to invest a lot in my education. I’m always keeping up with the latest trends in the industry.”  Address Call Us Website Facebook

Living Well Nutrition by Jen Kavanagh If you’re on a mission to increase muscle tone then it’s essential to focus on fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are muscle, then you’re actually hurting your overall ability to lose fat. That’s because muscle burns fat. It’s also easy to get deceived because muscle weighs more than fat. So you’ll feel the gratification of losing weight— but in the wrong places.  Following the below tips will ensure you’re losing the right pounds, so you can be well on your way to a more defined physique. 1 Keep Track of Your Calories Being serious about losing fat means taking note of every calorie you consume; making sure these calories contain enough protein; and stopping when you meet your daily allowance. Don’t Overestimate Your Caloric Burn You may think you’re burning far more calories in a workout than you actually are. But do not be deceived! Even if it seems you’re burning 600-700 calories per go, you’re almost without exception going to be burning in the 300-400 range. So at this juncture, reaching for a pizza, nachos, or other soul-satisfying calorie-dense foods as a reward can derail your progress. Instead, refuel with something easily digestible and not too calorie-dense. A whey protein shake with some berries or half a banana is ideal, followed by plenty of water. Then wait. Your brain needs time to tell your body it’s full. A few hours later you can eat a complete meal. Just remember to skip the nachos.  2 3 Eat Out Less Your favorite restaurant may be calling your name, but resist the siren call. By cooking your own dinner at home, you’ll sidestep the variety of pitfalls that can occur while eating out: no extra calories from cocktails, bread baskets or added oils, butter, cream and dressings.  Reduce Alcohol Intake Alcohol helps you relax and red wine is touted for its health benefits. But alcohol also comes with a lot of additional calories. To sidestep them, skip the bar and opt for a glass of seltzer water. Or set boundaries: enjoy wine or cocktails twice a week, and have one drink instead of two or three. 4 5 Redirect Your Focus When the Going Gets Tough Have a good support system in place for when you feel down rather than inspired about your goal. Identify those who can be there for you to cheer you on when the going gets tough— a family member, friend, or someone who’s working towards the same goals. Turn to pleasurable activities that boost your morale— long walks in nature, time with a pet, or any other hobby to help redirect your focus.   Hit the Hay Remember when your parents gave you a curfew because, “Nothing good happens after midnight?” This is particularly true when fat loss is your goal. Get to bed early to help your body function at its best. Your body will reset and you can actually lose weight during the night.  6 7 Weigh Yourself (occasionally) The scale is a great way to monitor your progress. However it can also be a source of stress. Fat loss takes time, so weighing yourself any more than once a week is unnecessary. I weigh in monthly just to make sure I’m not getting off track. Don’t Give Up You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. 8 Jen Kavanagh— Nutritionist www.eatplantsloseweight.com

Living Well Nutrition By Jen Kavanagh Many of you know that I suffer from SAD-seasonal affective depression. This winter has been particularly hard on me. And I’m not alone: I hear it every day from clients and friends too. The affliction is common, with more than 3 million cases per year in the U.S. alone. Even though nature is well on its way to progressing into the warmth of the season, there are actions you can take that will enhance the upswing in your mood. One solution to help you start feeling better is to move. Get your daily dose of vitamin D from the sun naturally with a brisk walk, jog or bike ride. It’s been shown that movement and sunshine are a powerful combination to reset your mindset and combat the blues. And on those rare days when the sun isn’t shining, it’s especially important to get outside and breathe the fresh air. Staying connected to nature in simple, small ways is an important step in countering the negative affects of SAD. Additionally, if those clothes are feeling tight because you just haven’t felt like yourself, and that funk, as so many describe it, has led to overeating or indulging in comfort food, it’s time to take control over food. Here are some tips to getting on track: 1) Establish a movement goal. Do you know how many steps you average daily? Get a smartwatch or other counting device or app so you can keep track. Measure what your current number of steps is over the course of several days to get a good average, then set a goal to increase that number by an amount that feels manageable to you. You can pick up extra steps by keeping your home more tidy, running errands on foot, even parking further away in the parking lot from your destination. Aim to gradually increase your steps every few weeks— monitoring your mood as a compass point by which you set your goal. 2) Do you exercise? If not, find something you like to do, and get started with just 20 min a day three days per week. If you already exercise but your routine is feeling a bit stale, can you add or substitute something to spruce it up and give it a fresh energy? Consider combining lifting weights with cardio, or high intensity exercise with yoga or stretching. Aim for a balance and switch it up regularly if you get bored. 3) What you eat, when you eat it, and the mindset you have when eating is so important in regulating your nervous system. Many people default into a grab-and-go takeout routine, not realizing that they’re robbing themselves of a healing opportunity in cooking at home. When you cook, you’re putting your own intentionality into the food. Cooking slows you down—it’s a grounding, nourishing activity that counters the go-go-go mentality, and eating as an afterthought or while on the run. Cooking at home puts the power and control back in your own hands— to consume what you choose in your own timing and way. If you’re new to this, start small by planning to eat just one meal a day at home several days per week. Put a positive spin on the experiment by turning grocery store runs into an opportunity to discover something delicious that you’ll love. Remember to opt for whole foods, to give your body the nutrients it needs. On the weekend, plan which days you’ll cook at home, and shop in advance for those foods so your larder is stocked. What are your health goals? If you need help establishing a weight-loss routine, call me. I can help get you started on a plan to reach your goals and stop the yo-yo dieting. Living Well Nutrition www.eatplantsloseweight.com 610-742-1093 610-742-1

by Jen Kavanagh The right mindset is the key to creating long term success with reaching your goals: both in losing weight, and in any area of your life. It’s something that many of us know, but changing and maintaining a mindset that keeps you on the right track is not merely a matter of intellectual knowing. So below are some tips for helping you to set your internal compass to success. 1) Exercise, even for short bursts, serves a greater purpose than just caloric burn. It’s a huge help in keeping your thoughts positive and in developing greater discipline; it also helps you stay on track with eating throughout the day. 2) Start and end each day with ten reps of your favorite exercise. It could be squats, push-ups, sit ups, stretches … you choose. 3) Start and end each day by writing down what you’re grateful for. Gratitude for what we do have shifts our focus to one of fulfillment and positivity rather than lack and negativity. 4) Start each day by setting or even writing your intention for the day. What do you intend to do, feel, or accomplish today? How do you want to show up for yourself? For others? End your day by reflecting on how your day went. It doesn’t matter what you choose, but why you choose it. Starting and ending your day with intention sends a strong message to your mind that you are serious about your goals. One small step toward self accountability each day will start to create healthy habits that will lead to success over time. It doesn’t take much time to do, or to see results. Try this for one month, and see what a difference it makes for yourself in your own life. People often struggle with change because they don’t feel motivated and are waiting until they do to begin a new habit or to stay consistent with one. But unlike inspiration, which seems to arrive like magic from nowhere, motivation is something that has to be cultivated. It gets stronger the more you use it (just like your muscles). And just like your muscles, it takes regular upkeep. When you can achieve quick mini daily goals, like smile more, give someone a compliment, inhale deeply, stand in the sunshine for a few minutes and soak it up— whatever it is, and you begin to see that you can accomplish these small tasks you set your mind to, it drives you forward to greater success. If you were to take on this challenge, what one small action would you commit to? Make it an amazing day, Jen Living Well Nutrition Globe Phone

Emma’s Health Talk During these tumultuous and confusing times, Emma believes it is important to count your blessings and evaluate what really matters in life. After reading what she has found to be important, we challenge you to do the same and hope your list helps to refresh your mind. by Emma Ware What matters in life is a question we are all challenged to find answers to during this time of social distancing. Separation from all we remember as normal has been overwhelming for some and a minor disruption for others. Now we will be challenged with trying to slowly return to a different set of social living adjustments when we are given the go ahead by our government officials. The question we face individually is, what really matters in life?  Everyone will have their own story and personal experiences but the adjustments we make will answer that question. What this has taught me and my family is the importance of learning how to choose my battles. Life is way too short to hurt the people we love in order to be right. I’ve learned that even when one is right, right can be wrong. So, with that being said, these are my answers to the question: what matters in life? It matters and is important to me to appreciate the effort I see my family making in challenging times and tell them just how much I appreciate them. It matters for me to be kind when I’m challenged with a difficult task and have to make a choice to bless or wound with my words. It matters and is important to me to see the best in people I meet and remember to listen first, which is sometimes a difficult but necessary choice. It matters to me to recognize the responsibility I have as a citizen of this great country to serve my neighbors and community. It matters to me that I see how people are helping each other by sacrificing time, talent and resources for the benefit of those who are suffering loss or even family members. Our prayers are lifted daily for those who have lost loved ones. If sharing my answers has helped anyone who is looking for their own reasons for what matters, I’ve achieved what I set out to do. Please stay safe, remember to help who you can and thank those you love for being there. When this is behind us, come see me at 2798-D Howard Avenue in Market Common. Blessings,  Emma

What is it and what does it do? by Emma Ware The thyroid is a 2-inch long, butterfly shaped gland in the front of your neck that controls your metabolism. It’s part of your endocrine system, which makes chemicals called hormones that help control many of your body functions.  Let’s break it down some. We know where it is located, now let’s look at the miraculous functions it was designed to perform. Two hormones made by the thyroid help regulate your metabolism. They are the chemical processes that break down what you eat to make energy. They affect how fast your heart beats, how deep you breathe and whether you gain or lose weight. They also help control your body temperature, cholesterol levels, and women’s menstrual cycles. Doctors call these hormones T-3 and T-4 for short. WebMD describes how the thyroid releases them into your bloodstream, which takes them through your body. Another gland called the pituitary gland tells your thyroid how much of these hormones your body needs. There are two types of problems that can happen to the thyroid. Hypothyroidism occurs when the thyroid doesn’t make enough hormones. That slows down your metabolism and can make you gain weight and feel sluggish and or depressed. More severe cases are sometimes called Hashimoto’s disease when your body’s disease fighting immune system attacks the thyroid. Other possible changes are difficulty thinking, constipation, hair loss, brittle fingernails, puffy face and low energy. Hyperthyroidism can result in losing weight, feeling sluggish or depressed, your heart races and you feel weak. Irritability and uncommon sweating can also occur. Physical changes can include: fine and brittle hair, thinning skin, and increased sensitivity to heat. These symptoms come from the thyroid producing too many hormones. When any of these symptoms appear, it’s time to have your medical doctor order thyroid function tests and those should include TSH and both T-3 and T-4 for a complete report. It will require a fasting blood draw; if either condition is diagnosed, there likely will be prescribed a thyroid medication that will work to regulate the amount of hormones needed to correct the condition. The thyroid is an important part of the human body and needs to be cared for and monitored when not functioning properly. At all costs, keep your thyroid healthy. As always, let me again remind you to always check with your doctor before making any changes to your health routine. Consultations by appointment at my office in the Market Common, 2798-D Howard Avenue. Call me at 843 997-7037 with questions or comments on this article. Blessings,  Emma

Stress and Accountability by Emma Ware This article is a further continuation of last month’s discussion on stress. (Click here to read Part 1.) As I mentioned previously, taking personal responsibility, being accountable for our choices, and being truthful to ourselves decreases stress. Since stress breaks down our ability to be productive, decreases our ability to stay healthy, and impacts our relationships, why would we not want to make choices that eliminate or greatly reduce stress? It’s not always an easy fix, but here are some ways to work towards that goal. Let’s begin with the importance of self-honesty. All too often, we are at war inside ourselves, our goals butting heads with our habits. You alone know what your weaknesses are, and you alone can make the decision about what your goals are worth to you. To begin your journey of self-honesty, try journaling the place you’re currently in, and where you’d like to go. Then write out what you’d have to give up, as well as what you’d have to do additionally to make that goal a reality. For example, if you’re trying to create a more honest relationship with yourself around food, then begin a food journal. Write down what you ate when, and how you felt afterwards, both emotionally as well as physically. After you’ve compiled some data for a time, go back over your reflections, and from that space you can make an honest choice about what feels right for you and how you want to live your life moving forward. To implement the changes, create a yes and no list for yourself— foods that you allow yourself to eat, and those that are currently off-limits because you know they don’t make you feel good, and aren’t helping you reach your goals. Post the list on your fridge, and give a copy to a close friend or significant other whom you trust and can rely upon for support. An accountability partner can help you stay motivated and true to yourself during challenging times. If it’s better time management that you seek, invest in a daily planner or an hour-by-hour planner. Use it to schedule and plan your day, and make sure to include time to relax and unwind with a friend. When the day is too short to complete all the items on your planner, you have put too much on it. Shorten the list. Admit to yourself you are asking more of yourself than is reasonably possible, as that level of honesty is personal accountability. If possible, delegate some of the tasks. Now let’s discuss the habitual pattern of worry. We need to decide if what we worry about is within our ability to change or fix. If the thing we are worrying about is beyond our control to change or fix, then we must make the choice to release it and move on. Personal accountability demands action, not procrastination. Making healthy choices requires discipline. Lack of exercise, overeating, not getting enough sleep, recreational drugs, alcohol, smoking, the list can be overwhelming. But choosing to be accountable can and will lead to success in every area— one decision at a time. I’m available for consultations at my office in the Market Common. Find me at 2798-D Howard Avenue, or call me at 843 997-7037. As always, be sure to consult with your doctor before making changes to your health routine. Blessings,  Emma

Do You Lie to Yourself? by Emma Ware Do You Lie To Yourself? Reread my header again. Did it evoke feelings of curiosity or make you ill at ease? Based on the human emotional processing of information, one will either agree with the material presented or strongly disagree and either excitedly pass it on to everyone perceived to need it, or toss away the article.  After cross-referencing many sources, most of the information that I found on this subject is similar, and supports the studies done by multiple accredited counselors, doctors and holistic practitioners. The definition of personal accountability is as follows: Accountability is an ongoing, habitual commitment to yourself to stand for what is important to you through continually choosing to consciously take ownership for your life.  Many of our choices are pre-determined by our expectation that we can control the outcome. A perfect example of compromised accountability would be a person who decides to change her eating habits to get the result of a healthier body, but who denies that eating sugar won’t affect the outcome.    In my research, I came across a book written by Linda Galindo titled, The 85% Solution. Linda details the struggle with accountability and suggests the benefits gained when we choose to become accountable. Here are just a few results worth mentioning. → Decreased Stress → Increased productivity → Better time usage → Increased job and relationship satisfaction A lack of personal accountability is at the heart of chronic stress and it saps us of our productivity. It wastes our time and it makes us less satisfied with our jobs, our relationships, and ourselves. Stress breaks down our ability to stay healthy and is a foe we can overcome by following simple choices. (I will focus on what some of those are, next month.)  Are you able to tell yourself the truth about your accountability? The goal is always to stop bad habits, begin life-changing healthy ones, and hold ourselves accountable for the outcome.  I hope this article will encourage some personal research. Remember to always check with your doctor when making any changes to your health routine. Stop by the office at 2798-D Howard Avenue in Market Common or call me at 843 997-7037.  Blessings, – Emma Click here to read Part 2 of “Personal Accountability”

How Stress Affects Our Bodies and How We Undo the Damage by Emma Ware From overeating at Thanksgiving, to hurried last minute holiday shopping, to making New Year resolutions, who can say they didn’t experience any stress? Stress in general has a debilitating effect on our entire body. The body responds to our choice to ignore or react to stress, whether it is expected holiday stress, the unexpected stress brought on by circumstances beyond our control, or less obvious everyday encounters. Stress creates an excellent breeding ground for illness. The body responds to stress by undergoing a series of physiological changes that include increased secretion of adrenaline, elevation-of blood pressure, acceleration of the heartbeat, and greater tension in the muscles. Digestion slows or stops, fats and sugars are released from stores in the body, cholesterol levels rise, and the composition of the blood changes slightly. As a result of reactions, the body does not absorb nutrients well. It’s all an open door for illness to enter. Don’t despair— the following suggestions will help your body to stabilize. Of course, checking with your doctor is primary before embarking on any changes to your health regimen. Taking Ashwagandha, which is an herb that acts as a sedative and nerve tonic, helps. Take a vitamin B-complex, as all B vitamins are necessary for a healthy nervous system. Inositol, related to B-complex can help with panic attacks. Calcium and magnesium help with anxiety and nervous system function. Vitamin C with bioflavonoids is essential to support the adrenal glands. Gamma-or Gabba is important for brain function and acts as a tranquilizer. And glutathione, is an antioxidant that protects the cells against damage from stress.  Remember to check with your doctor when making any changes to your health regimen. Be sure to stop by with any questions at the office in Market Common.  2798-D Howard Avenue or call me at the office, 843 997-7037. Blessings and Happy New Year, – Emma