Protein Packs A Punch!

A well-balanced diet consists of 40-65% carbs, 10-35% protein, and 20-35% healthy fats.

Let’s focus on protein.

Protein helps build and repair your muscles AND is involved in the production of your hormones and enzymes.

Dietary protein is either complete or incomplete. Complete means the food has all essential amino acids the body needs. Incomplete means the food is low or lacking in one or more essential amino acids the body needs. Combining a couple of incomplete proteins can make a meal complete of all the essential amino needs the body needs.

Examples of complete proteins are:

  • Rice and beans
  • Oatmeal with milk
  • 1 whole egg

Examples of incomplete proteins are:

  • Grains
  • Nuts
  • Seeds
  • Oats
  • Legumes

What can influence our need for protein?

  • Exercise - whether you perform strength training or cardiovascular exercise, your body will need to repair the tissues of your body from the stress and strain you put on it. Thus, you must increase your protein take
  • Diets - if you are...
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Yes, Your Body Needs Carbs!

Carbs get a bad wrap. They are blamed for diabetes, obesity, the “sugar high”, poor dental health, and “bad” food choices.

The problem with the argument that “carbs are bad” is that the carbs that are “bad” typically are the type of carbs found in processed foods, high fat foods, and foods with lots of sugar.

Of course, these carbs are “bad” because let’s face it, these are the foods that don’t hold much nutritional value anyway. Most people know that a diet consisting of donuts, soda, and candy may taste good but aren’t really good for you.

Let’s chat about the “good” carbs. These are fruits, vegetables, and whole grains.

And, yes, they taste good too!

A healthy diet should INCLUDE 40-65% carbs.

Carbohydrates are your body’s main source of fuel.

Removing carbs entirely or significantly decreasing them to below 40% of your diet will rob your body from readily available energy.

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How To Pump Up Your Heart

One of the best ways to be good to your heart is to get it pumping!

This means you have to move!

Living a sedentary lifestyle will not lead to a healthy lifestyle or a healthy heart.

Being active, maintaining a healthy weight, and eating a balanced diet are keys to overall great health and helping your heart be more efficient.

Exercise improves your blood flow by helping it circulate throughout the entire body.

That’s why if you sit at a desk or travel on planes, you are encouraged to move your feet up and down or get up once and hour so that you reduce your risk of blood clots.

If you have surgery, you are advised to elevate your legs so that fluid doesn’t accumulate in your feet and so that gravity can assist blood flow back to your heart.

What are some keys to movement?


#1 Pick movement that you like!

You don’t have to play a sport. If you like to dance, move and groove on the dance floor.

If you like a spotless clean home, go ahead and sweep the floor,...

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How To Decrease Blood Pressure And Be Good To Your Heart

Maintaining a healthy blood pressure is key to a healthy heart. Since most people suffer from high blood pressure, the focus of these tips will be on decreasing blood pressure and decreasing the “bad” cholesterol levels.


Natural Tips For Decreasing Blood Pressure

  • General Guidelines:
    • Consume foods low in sodium
    • Consume foods high in potassium
    • Decrease alcohol intake or avoid alcohol altogether
    • Decrease caffeine intake
  • Specific Foods :
    • Bananas
    • Melons
    • Oranges
    • Apricots
    • Berries
    • Avocados
    • Leafy green vegetables
    • Tomatoes
    • Potatoes
    • Sweet potatoes
    • Milk
    • Yogurt
    • Tuna
    • Salmon
    • Nuts
    • Seeds
    • Beans
    • Dark Chocolate!
  • Add doTERRA Essential Oil Products To Your Daily Regimen

***It is recommended that anyone trying to decrease blood pressure or maintain a healthy blood pressure seek a physician before attempting to make changes on their own. This is especially true when a...

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Increase Your Moving & Grooving; Decrease Your Shaking!

Most people know that moving and grooving (exercise) is good for your heart. When your body moves around, your heart becomes more efficient and your blood improves how it flows through your body.

It is important to keep on moving!

However, you should do a lot less shaking… I mean stop pouring salt on your food!

Seriously, put the salt shaker down. Any food that comes in a can, is processed, or purchased at a restaurant will have more than enough salt in it. There is NO reason to add more!

Salt causes your body to hold water - it makes your body swell up! If you are swollen, then you have extra fluid in your body which makes your heart work harder. This causes increased blood pressure.

High blood pressure can lead to heart attacks, strokes, and/or kidney disease. High blood pressure can kill you.

I once had a patient who was referred to physical therapy. When I see someone for an evaluation, I take blood pressure and heart rate measurements.

Normal blood pressure is 120/80.

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Be Good to Your Heart - GO RED!

In honor of February as National Heart Health Month, let’s celebrate ways to be good to your heart. One of the best ways to take care of your heart is to GO RED!

According to the American Heart Health Association, heart disease kills more women than all forms of cancer combined. Heart disease is the #1 killer of women.

Thus, in 2004, Go Red for Women® was created by the American Heart Association as an initiative to to end heart disease and stroke in women.

G = Get Your Numbers 

  • Make an appointment with your family physician to know your blood pressure and cholesterol

O = Own Your Lifestyle 

  • Choose to quit smoking
  • Choose to maintain a healthy weight
  • Choose to exercise 3-5 times per week to promote good heart health
  • Choose to eat well-balanced healthy food

R = Realize Your Risk

  • Heart disease kills 1 out of every 3 women
  • Know your risk factors
  • Know your family history

E = Educate Your Family

  • Lead your family towards a healthy lifestyle
  • Teach your kids to...
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#1 Way To Decrease Chronic Pain Naturally?

Chronic pain can be disabling. It can interfere with how you move, sleep, concentrate, relate to others, and do your job.

According to the 2016 National Health Interview Survey, 1 in 5 Americans suffers from chronic pain. That means 50 million people deal with chronic pain and about 8% of them say that chronic pain wreaks havoc by interfering with their daily activities.

Chronic pain may be related to Arthritis, Fibromyalgia, Ehlers-Danlos Syndrome, Back Pain, Headaches, Migraines, and the list can go on.

Chronic pain is pain lasting longer than 3 months.

Can you imagine not being able to sleep through the night because your pain wakes you up when every time you try to change position?

What if you’ve been diagnosed with an invisible condition like fibromyalgia where it hurts to walk more than 100 feet but because you don’t use a walker or cane, people don’t understand why you park in a handicap parking space?

Can you see picture yourself fighting the physical back...

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How To Defy Aging By Flexing Your Muscles

A sedentary 45-year-old can be “older” than an active 72-year-old.

Being inactive and sedentary can age you!

I’ve seen a 66-year-old hike up a mountain.

I’ve read about an 85-year-old who became the oldest Kona Ironman finisher.

I’ve treated a 70-year-old golfer who could walk circles around a 25-year-old computer whiz.

What do they all have in common?


Being sedentary can lead to weight gain, muscle tightness, poor posture, poor circulation, high blood pressure, and other not-so-great health issues.

One of the best ways to keep moving is by walking more.

Another great way to feel younger is to lift some weights.

I’m not talking about bench pressing 300 pounds or squatting with a 150-pound bar.

Sure, you can do that if you want to as long as you gradually work your way up to it but it’s not a necessity to getting stronger or getting more fit.

Using resistance bands or dumbbells less than 15 pounds or a combination of both...

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Weekly Drops of Wisdom dōTERRA Lemongrass


How much do you know about Lemongrass oil? This week, we’re giving you the perfect opportunity to teach your readers about one of the most unique and beneficial doTERRA oils by featuring Lemongrass. From supporting digestion to uplifting the mood, there are plenty of Lemongrass benefits—some of which are little known to the world.

Help your readers learn all about Lemongrass essential oil by sharing this article: “Benefits of Lemongrass Oil.” This article contains some of the benefits of Lemongrass, while also giving readers ideas for how to use this oil. Throughout the article, readers can find links to additional content that will help them learn even more.

Make sure to download your exclusive Lemongrass images to post with the article on your certified site. Remember, when you promote this article on your website, you’ll automatically be entered into a drawing for a chance to win 100 free Rewards points.

Start sharing!


Benefits of...

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How Often Should I Work Out?

In the previous blog I talked about how to ease into a fitness program without creating a lot of aches and pains. Another common question I get asked is about the frequency and intensity of workouts.


To answer this question, I turn to the Recommendations by the American Heart Association.


Recommendations for Adults include:

  • 150 minutes per week of moderate-intensity aerobic activity
  • OR 75 minutes per week of vigorous aerobic activities
  • OR a combination of both that is spread out throughout the week
  • PLUS moderate-to-high intensity muscle strengthening (weights or resistance) a couple of times per week


Recommendation for Children include:

  • Ages 3-5 years old: provide opportunities for physical play throughout the day
  • Ages 6-17 years old: 60 minutes of moderate-vigorous physical aerobic activity per day
  • PLUS muscle- and bone-strengthening (weight-bearing) activities three times per week


Moderate-Intensity Aerobic Activities


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