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According to the National Fibromyalgia Association, Fibromyalgia Syndrome (FMS) is an increasingly recognized chronic pain illness characterized by widespread musculoskeletal aches, pain and stiffness, soft tissue tenderness, general fatigue and sleep disturbances. While the cause and etiology of FMS is unknown, FMS affects 6-12 million people in the United States: more commonly women at a ratio of 9:1 and between the ages of 25 and 50 years old. Obtaining a true diagnosis of Fibromyalgia is difficult since no objective diagnostic tests currently exist. The American College of Rheumatology established a tender point palpation diagnostic criteria in 1990. The presence of pain occurring in 11 out of 18 tender point sites and present for at least 3 months is required for diagnosis. Common symptoms of FMS include: Sleep disturbances Morning stiffness Headaches Irritable bowel syndrome Painful menstrual periods Numbness or tingling of the extremities Restless legs syndrome Temperature sensitivity Cognitive and memory problems (sometimes referred to as ‘fibro fog’) Traditionally, physical therapy has been shown to be helpful with the treatment of FMS and is best used with interdisciplinary therapeutic applications. The goal of physical therapy with FMS is education of the syndrome with instruction on limits and management. Exercises are important to maintain and improve function and assist in managing pain, therefore it is crucial to establish an independent home exercise program. Muscle energy techniques (MET) have been shown to be highly effective. In a research study completed by Mary Silva, MET showed a noted 50% or more decrease in pain levels in 60% of patients, a decrease in the medications required, and improvements in quality of life. MET includes gentle stretching of the musculature with gentle contraction of that muscle. From this we can conclude that Pilates, based on its principles, can be very helpful in treating this population. Important considerations when working with this type of population include compliance of the client, any co-morbid conditions, medications the client is taking or any other psychological components that may exist. Poor posture and a sedentary lifestyle have been reported to be great perpetuators of trigger points. Additionally, the presence of “fibro fog” can have a significant impact on the client’s success with any home programming designed for them. It is imperative to write down all home exercise instructions and include as many descriptions and pictures as possible. Individuals suffering from Fibromyalgia tend to fear that any exercise is going to make their pain worse. However, current research on Fibromyalgia and exercise shows that low impact aerobic exercise (if performed correctly) can be done without increasing pain. For some clients it can be effective in actually increasing their current pain threshold. A review study of aerobic exercise suggests beginning with short stints (3-5 minutes, 3 times a week) and progress over time to at least 30 minutes, 4 times a week. As with any component of an exercise program designed for this group, gradual progression is key. Few studies exist that have examined the effects of strengthening with the Fibromyalgia patient, but there are studies which have shown an improvement in strength, but not necessarily of a decrease in symptoms. Over the years, we have had clients report an improvement in their overall sense of well-being, which they claim improves their ability to manage the aspects of this syndrome. Improvements in posture due to the nature of the Pilates work were also widely reported. There are many reasons why using Pilates is effective for conditioning or rehabilitation of a client with Fibromyalgia. Pilates is a low impact program that focuses not only on core strength and stability, but the use of breathing and breath work. Breathing oxygenates blood and increases circulation to all regions of the body. With recent studies showing that breathing while incorporated during exercise can increase relaxation of muscles and thus avoid undue tension, the use of Pilates is a “no brainer”. A strong tendency for those suffering from Fibromyalgia is to “disconnect” from their body. Pilates’ emphasis on the connection of the mind to the body, can also be a huge benefit. Clients’ ability to participate in an exercise program from which there is no exacerbation of symptoms can greatly improve their sense of well being. From a musculoskeletal standpoint, it also allows for the improvement in articular mobility of the spine in a very gentle and supported environment. Hypermobility has been reported to be an additional factor affecting clients with Fibromyalgia. There is a greater tendency for the muscles to rotate, causing imbalances and trigger points. (Travell and Simmons 1983) Key areas of focus for this type of program design are primarily endurance, posture and managing fatigue. One strategy for optimizing the exercise experience for the client is timing their sessions earlier in the day. By starting the day with an oxygenating breathing-focused routine, the onset of fatigue can be pushed back in some cases. Another very important consideration for this type of program design is to keep repetitions to a minimum. Unlike traditional stabilization programs, the issue of muscle endurance is paramount for success. The muscles must be comfortable during all phases of any exercise, contraction and relaxation. This could mean that the speed of movement is cut in half for many of the Pilates exercises. It is important however, not to strain the structures by having the client move too slowly. A comprehensively trained Pilates instructor with 2-3 years of experience is strongly recommended as this disorder is multifaceted. Because of the individualized nature of this disorder, it is often intimidating when designing a program for a client with “so many variables”. This is in fact why the Pilates method is so appropriate for this population. The individualized nature of Pilates and its specificity in combination with such a wide range of equipment versatility is what makes it so beneficial. Clients with FMS will improve best with personalized programs, which can be accomplished with Pilates. The focus should be on gentle stretching exercises and on deep, core stabilization work for both pelvic and scapula stabilization. Generally, mat work may be too challenging as a starting point for clients with Fibrolmyalgia. Because it lacks the support and proprioceptive associated with the Reformer and the Trapeze table, mat work can result in excessive stress to the muscles and joints resulting in a poor movement experience for the client. Appropriate modifications and simplifications to mat exercises do exist , which can be incorporated into a home program. Some good mat exercises include: Theraband LE stretching and chest opening Neutral pelvis Grounding Pelvic clocks Bridging Bent knee fall outs Heel slides Knee folds Chest lifts Ribcage arms Spine stretch forward S/L leg work Standing footwork A gentle, modified Reformer workout might include: Footwork in neutral pelvis Arm circles Leg in strap work Short spine Arm work seated on the long box Rowing Stomach massage Spine stretch forward (bi/unilateral) Eve’s Lunge Mermaid The Trapeze table is also a good location to work since the patient feels more stable and the springs can be made as light or heavy as needed by moving the bar. I start many clients here to ease them into the idea of doing exercises without feeling intimidated. Supine arms with tower bar Supine arm work Leg in strap work Mini-swan Mini-reverse tower Supine arm work Leg in strap work Mini-swan Mini-reverse tower The most important thing to realize with this type of population is that little will be achieved rapidly and time is a large part of the equation. Gains will be made slowly and there will most likely be setbacks. The important message to get across to clients, should they express frustration, is to reinforce to them that even if their pain level is staying somewhat the same, they are getting stronger. That IS improvement. Written by Gabrielle Shrier B.S. in Kinesiology from UCLA and holds a Master’s degree in Physical Therapy from USC. Co-owner of Core Conditioning and a PMA Gold Certified Pilates Instructor, she is also certified in Gyrotonic®. She has practiced physical therapy since 1994 and has been a member of the APTA for over 14 years. Gabrielle served as the continuing education director at Davies Medical Center and was a member of the continuing education committee for the Golden Gate District of the APTA. She spent the early part of her career specializing in neurologic disorders and is NDT certified. Additionally, Gabrielle practices Women’s Health and CranialSacral Therapy. She has spent the past 7 years integrating Pilates and her background in physical therapy with her love of sports.

By Peter Rumford Myofascial Decompression (MFD), or ‘cupping’, has been around for thousands of years. Recently it has re-gained popularity within the health and wellness community and amongst physical therapy professionals. So, besides leaving red circles on the skin, what is the point? MFD is unique amongst manual therapy modalities in that it is, by nature, decompressive. Most manual therapies are compressive in nature – be it soft tissue mobilization (STM) / massage or joint mobilization / manipulation (JM). During STM and JM pressure is placed into the body in an attempt to enhance mobility of the soft tissues or joints. During MFD, negative pressure created by the suction draws the skin and fascial layers away from the midline of the body. This decompression alters blood flow and metabolic exchange within the tissues. MFD has been shown to be as or more effective at improving flexibility and decreasing pain than heat, stretching, and foam rolling. Muscle pain and tenderness is often related to decreased blood flow, which leads to an increase of metabolic by-products like lactic acid. MFD helps draw toxins out of muscles and to the superficial veins to be removed by the body. This leads to decreased pain and decreased tension in the tissues. MFD may enhance mobility through affecting fascial adhesions, tissue temperature, and viscosity of tissues (lubrication). MFD decreases pain by eliciting the release of endorphins and altering pain thresholds. Research will continue to highlight mechanisms for how MFD works. Clinically, there is no doubt that it is a great tool to manage soft tissue dysfunction. Our clinical experience indicates that MFD is most effective as part of a thorough plan of care –  including soft tissue mobilization, joint mobilization, neuromuscular re-education, and exercise. Read more about Cupping here References Daprato, C. Effects of Soft Tissue Mobilization With Negative Pressure Device on the Shoulder, Using MR Imaging. Kim et al. Effect of Cupping Therapy on Range of Motion, Pain Threshold, and Muscle Activity of the Hamstring Muscle Compared to Passive Stretching. J Korean Soc Phys Med, 2017; 12(3): 23-32 Yim et al. Comparison of the effects of muscle stretching exercises and cupping therapy on pain thresholds, cervical range of motion and angle: a cross-over study. Phys Ther Rehabil Sci, 2017, 6 (2), 83-89 Tags: Cupping, Manual Therapy, MFD, Myofascial Decompression, Physical Therapy, Physiotherapy, Rehabilitation, Soft Tissue Mobilization About the Author PETE RUMFORD Pete Rumford graduated from Westmont College with his B.S. in Kinesiology in 2006 and earned the degree of Doctor of Physical Therapy (DPT) from the University of California San Francisco in 2011. He is a Fellow of the American Academy of Orthopaedic Manual Physical Therapists (FAAOMPT), a Certified Functional Manual Therapist (CFMT), an Orthopeadic Clinical Specialist (OCS), and a Certified Strength and Conditioning Specialist (CSCS). Pete teaches numerous courses for the Institute of Physical Art. He is the President and Clinic Directior of IPA Physio OC in Irvine, California.

Ingredients: 1 bag of brussels sprout (14 ounces) 1/4 cup of walnut 3 cloves of garlic 1-2 sprays of coconut oil Salt and pepper to taste Steps to Make it: Sauté the garlic for 1 minute Add the rest of the ingredients. Sauté for about 15-20 minutes until the brussels sprouts are softer. Serve it with a side of rice and your favorite protein. Enjoy! 😊 Use organic ingredients as often as possible. Your microbiome and your gut will thank you. Running out of healthy recipes to prepare? No worries, we have more! For more healthy recipes. Join Be Healthy Academy! Wanting to start a healthy lifestyle but, you don't know where to begin? Be Healthy Academy provides more than just healthy recipes. Be Healthy Academy is dedicated to helping transform lives by providing customized programs to each of its members according to their needs. It provides a balanced, holistic, and healthy approach that lets its members long-lastingly transform from within. DISCOVER, CREATE, AND TRANSFORM to the best and healthier version of YOU. Become a member now! "Let food be thy medicine" -Hippocrates

Easy, healthy, and delicious 😋 Ingredients: 1 medium onion, chopped 1 garlic clove, grated 1 bag of baby carrots 2 small celery, chopped 2 bay leaves 2 cups green lentils, rinsed & drained 2 cups veggie stock, low sodium 28 oz can diced or crushed tomatoes, low sodium 8 oz of sliced mushrooms 1 can of coconut milk 1/2 tsp cumin 1 tsp oregano 1 tsp salt 1 tsp Curry Ground black pepper, to taste Small piece of ginger, grated Steps to Make it: In the Instant Pot, Brown/sauté onions, garlic, ginger and peppers. add others ingredients. Add water enough to fill up to 2/3 full line (~2 cups of vegetable broth) Close the lid, set pressure vent to Sealing and press Pressure Cooking for 18 minutes. Lentil soup is ready, use the Quick Release by turning pressure valve to Venting position. Use organic ingredients as often as possible. Your microbiome and your gut will thank you. Running out of healthy recipes to prepare? No worries, we have more! For more healthy recipes. Join Be Healthy Academy! Wanting to start a healthy lifestyle but, you don't know where to begin? Be Healthy Academy provides more than just healthy recipes. Be Healthy Academy is a one-of-a-kind membership program designed to teach you how to be the master of your body and mind. You will learn how to rewire your BRAIN and naturally heal your BODY to make changes that last. This program includes: - Monthly Group Coaching: learn topics that will help you to become a master of your own health - Wellness Path: completely eliminate the guesswork by following a proven step by step roadmap - Virtual library: learn techniques proved to work based on 12 years of empowering clients to reach their health goals - Private community: where you can find answers to your health questions from a real healthcare professional and a supportive community DISCOVER, CREATE, AND TRANSFORM to the best and healthier version of YOU. Become a member now! "Let food be thy medicine" -Hippocrates

Heidi Hadley and Ana Marinho discussed the importance of creating boundaries to filter your energy during a time in history whereby the chaos and noise around you could impact on your emotional, mental, spiritual and physical health. Learn how and why it is important to create boundaries. Within this powerful episode, you will deepen your awareness to the amazing self healing properties you have within your mind and body. Enjoy increasing your awareness to your BEAUTIFUL soma with this brilliant episode. Click here to listen to it NOW If you need more information about CREATING BOUNDARIES, click here to learn more!

Stress is not necessarily a bad thing. A small amount of stress can be helpful to complete all our tasks before the due date. However, stress can become a problem when we do not manage it well and/or we let it consume us to the point of breaking down. It can get the best of us and block us from thinking clearly or worst case, we allow it to reach a point that it manifests in a form of sickness. Remember: what the mind thinks, the body follows. Stopping ourselves from drowning in physical, mental and emotional exhaustion enables us to make better decisions. When we are calm, our body feels safe. When we are able to rebalance the self, the mind can function better and our body feels more grounded. There are plenty of ways to reduce stress! We can start by learning how to control our emotions by simply picking up good habits to quickly calm our mind when feeling anxious. Try shifting the mindset from a stress response, to a relaxation response. Also, it is best to give yourself that feeling of RESET and STARTING FRESH every now and then. Taking time to honor and acknowledge your feelings and pausing to listen to your soul and intuition. The more clear our energy is, the easier it is for us to take action and to feel what we really want. Read more tips from other experts on Health Web Magazine Online.

Ana Marinho joins Enolia and Sara Jane for this beautifully enlightening conversation on Self-Healing. I was invited by my good friend Enolia to join her and Sara Jane in their online program called, Today's Conversation which centers on how life is changing all the time, and for many this can be very challenging, stressful, draining, even traumatic. In these conversations, Enolia and Sara Jane talk about these challenges, supporting people to heal their lives, to find greater confidence in themselves, their abilities, and find joy & happiness, in a more peaceful world. I am so honored to be in the presence of this amazing duo - being able to talk about Self-Healing: Ignite Our Inner Healing Abilities. Our conversation focused on what is self-healing. Self-healing is the ability of the body to heal itself. Most people don't believe that we can heal ourselves - always looking for validation, outside of the self, to be able to improve our healing abilities. If we cut our finger, the wound will heal, right? There is so much that can be done to ignite our own innate ability of healing because our bodies will heal. It is first and foremost designed to heal itself. Neuroplasticity and the Placebo Effect are science-based studies that explain that SELF-HEALING IS REAL. Sometimes, the body stops healing or slows down the normal abilities to heal. The idea of igniting our self-healing abilities is any technique that helps the body to heal itself faster. It is a reminder to the body how to self-heal. Watch the video here: To learn more about my work and how I can support you, visit https://www.behealthywithana.com/freediscoverysession You can learn more about Enoila & her work on her websites: https://enolia.live/ & https://expresshumanity.org/ Learn more about Sara & her work visit: https://www.vocalreiki.com For more about Today's Conversations and future programs: https://www.giftofhealingtv.com/today

One morning, you wake up with a tingling sensation in your fingers. It’s not your dog, it’s not bugs, it’s your fingers. The possible culprit? Poor circulation. Poor circulation is a health issue faced by many people on a global scale. It can be attributed to a myriad number of causes including peripheral artery disease (PAD), diabetes, obesity, smoking, and Raynaud’s disease, among many others. Or sometimes, you could have just slept on your arm the entire night. Whatever the case, poor circulation must not be taken lightly since it could result in different scales of severity ranging from tingling in your extremities (fingers and toes) to numbness, digestive issues, muscle cramps, and even pain. Cures and solutions to this health problem vary as well, with treatments including traditional medicine, physical therapy, and holistic approaches, among many others. However, improving blood flow should not just be limited to individuals suffering from poor circulation. Everyone can improve their circulation. Athletes and active individuals will also benefit from proper movement, and using certain ingredients in their dishes that boost blood flow. A lot of my clients ask me what can they eat to improve blood flow, well, I did some research, and here are 20 Blood Flow Foods (BFFs) that will help improve your body’s circulation: 1. Cayenne Pepper The kick of Cayenne is from one of its components called capsaicin. Say it with me- capsaicin. As difficult as it is to pronounce, this is what enables Cayenne to ease blood pressure, expand blood vessels, and relax the tiny muscles in blood vessel walls, allowing blood to flow more easily through our veins and arteries. Studies have shown that eating cayenne pepper has helped individuals increase circulation, improve blood vessel strength, and reduce plaque buildup in arteries. Cayenne has even been used as an active ingredient in pain-relieving creams since it encourages blood flow in affected areas. Just make sure to avoid the eyes. 2. Pomegranate Not only do you get a sweet, juicy, and healthy snack with pomegranate, you also get a shot of polyphenol antioxidants and nitrates- potent vasodilators or blood vessel looseners. A pomegranate a day is also a super fruit for active individuals since it aids in the oxygenation of muscle tissues. In fact, one study conducted among 19 active people found that consuming 1,000 mg of pomegranate extract half an hour before hitting the gym enhanced blood flow, blood vessel diameter, and exercise performance. A similar study was conducted with elite weightlifters, wherein the daily ingestion of around 17 oz. (500 ml) of pomegranate juice, prior to or during a training session was able to alleviate soreness, muscle damage, and inflammation. 3. Onions Apart from being an excellent source of flavor, onions also provide a whole lot of flavonoid antioxidants which boost heart health and widen blood flow passageways for better circulation. The super vegetable doesn’t just make for interesting conversation, as it also acts as an effective anti-inflammatory. A 30-day study conducted among 23 men showed that a daily intake of 4.3 grams of onions significantly improved blood flow and artery dilation after meals. 4. Cinnamon Cinnamon is a warming spice that provides many health benefits including better circulation. A (humane) study in animals was able to show that cinnamon helped boost blood vessel dilation and flow in the artery which supplies blood to the heart. Mice were fed with minimal amounts of cinnamon bark each day for eight weeks, and exhibited improved heart performance and coronary artery blood flow after exercise versus the mice in the control group. Research has also shown that cinnamon can effectively reduce blood pressure in humans by relaxing blood vessels, improving circulation, and keeping the heart-healthy. Similarly. A study among 59 Type 2 diabetics showed that a daily consumption of 1,200 mg of cinnamon reduced systolic blood pressure by an average of 3.4 mmHg after 12 weeks. 5. Garlic Garlic is best known for its aroma. It is also a well-known booster of circulation and heart health. Garlic, through its sulfur compounds like allicin, enables better tissue blood flow and lowers blood pressure by relaxing blood vessels. In fact, a garlic-rich diet is usually associated with better blood flow efficiency and more breath mints. A study conducted among 42 people with coronary artery disease resulted in a 50% improvement (vs the placebo group) in blood flow by consuming garlic powder tablets containing 1,200 mg of allicin twice daily for three months. 6. Fatty Fish Fatty fish like salmon and mackerel can be an excellent source of omega-3 fatty acids. This type of fat is especially beneficial for blood flow since they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow. Omega-3 fats can also lessen the clumping of platelets in the blood, one of the precursors to blood clot formation. Moreover, fish oil can also lessen high blood pressure, and improve blood flow in skeletal muscles during and post-activity. This was evident in a study among 10 healthy men, in which high doses of fish oil — 4.2 grams daily for four weeks — was able to improve blood flow to the legs after exercise. 7. Beets This is one of my favorites. Beet juice or beet powder is a very popular natural supplement among athletes to help them improve performance and circulation. Beet supplements aid in oxygen flow in muscle tissue, stimulate blood flow, and increase nitric oxide levels — boosting the performance of athletes. Since beets are rich in nitrates, which are converted by the body into nitric oxide, consuming the vegetable helps relax blood vessels and increase blood flow to muscle tissue. Aside from functioning as a natural supplement for athletes, beets have also shown a positive impact on older adults with circulatory issues. A study conducted with 12 older adults, showed that those who ingested 5 oz (140 ml) of nitrate-rich beet juice per day experienced significant decreases in blood pressure, clotting time, and blood vessel inflammation than those who consumed a placebo. 8. Turmeric Turmeric or yellow ginger is another wonder spice that has shown a significant positive impact on blood flow. Historically, Ayurvedic and traditional Chinese medicine have been utilizing turmeric since ancient times as means of treating poor blood circulation. According to research, a compound called curcumin is the key component in turmeric which helps increase the production of nitric oxide, reduce oxidative stress, and decrease inflammation. This is further backed by a study among 39 people, who took 2,000 mg of curcumin each day for 3 months and experienced a 37% increase in forearm blood flow, and a 36% increase in upper arm blood flow. * Here is a comprehensive guide on how to grow turmeric at home. https://happydiyhome.com/turmeric-plant/ 9. Leafy Greens Contrary to Popeye’s swollen arms, leafy greens like spinach are high in nitrates which help blood flow through vessels. A study showed that the daily consumption of high-nitrate (845 mg) for a week significantly improved the blood pressure and blood flow of 27 individuals compared to a control group. Even more promising, research has shown that people following a traditional Chinese diet high in nitrate-rich vegetables have lower blood pressure and a significantly decreased risk of heart disease than those who consume a typical Western diet. 10. Citrus Fruits Fruits that are sour are very good vasodilators! Citrus fruits like oranges, lemons, and grapefruit are packed to the skin with antioxidants, including flavonoids. Flavonoid-rich citrus fruits can help decrease inflammation in your body, reduce blood pressure and stiffness in your arteries, and improve blood flow and nitric oxide production. Based on a study among 31 people, drinking 17 ounces (500 ml) of blood orange juice per day for a week, helped improve artery dilation and reduced inflammation compared to a control group (27). This is on top of reduced blood pressure, and a decreased risk of stroke- just some of the other benefits of citrus fruits. 11. Walnuts Leave the beer- take the walnuts. Walnuts are packed with beneficial compounds like vitamin E which can stimulate the production of nitric oxide and reduce blood pressure. Apart from this, these wonder nuts have also shown benefits in reducing inflammation. Individuals with diabetes often have issues in their body’s circulation and high blood pressure due to blood vessel damage caused by uncontrolled blood sugar levels. In a study with 24 people with diabetes, those who ate 2 ounces (56 grams) of walnuts per day for eight weeks experienced significant improvements in blood flow compared to a control group. 12. Celery Add Celery to your smoothies, soups, salads, or eat it raw and topped with hummus, peanut butter, or salsa! Why? Because Celery is an excellent source of Vitamin K which is essential for blood clotting and healthy blood flow. Celery is also a natural diuretic and high in electrolytes because it is low in calories, high in several vitamins, minerals, and dietary fiber. 13. Berries Berries are especially healthy — they have antioxidant and anti-inflammatory qualities, which may have a positive impact on blood flow. Chronic inflammation can damage blood vessels and raise your blood pressure, which can cause circulatory issues. Research shows that eating berries can lower blood pressure, heart rate, platelet aggregation, and blood levels of inflammatory markers like IL-6 while also improving artery dilation. 14. Ginger Ginger, a staple in traditional medicine in India and China for thousands of years, can likewise lower blood pressure and improve circulation. In both human and animal studies, ginger has been shown to reduce high blood pressure, which negatively impacts blood flow. In a study of 4,628 people, those who consumed the most ginger — 2–4 grams per day — had the lowest risk of developing high blood pressure. Animal studies demonstrate that ginger works by inhibiting ACE. 15. Bananas Bananas are a good go-to treat! It is packed with potassium which helps lower blood pressure by improving the flow of blood. Potassium is responsible for helping our kidneys flush out excess sodium from our bodies, especially for people who consume a high sodium diet. With the excess sodium flushed through the urine, our blood vessels are able to relax, helping improve blood flow. 16. Dark Chocolate Are you a chocolate lover? Give thanks to Cocoa, the key ingredient of dark chocolate, consuming a bit every day may help keep inflammation at bay. According to a study published in the Journal of American Heart Association, Polyphenol, a compound found in Cocoa, can help improve vascular health by increasing blood flow. A study conducted with 40 participants saw one half of the group receiving dark chocolate, while the other half was given milk chocolate. Participants were then asked to walk, and the group who had received dark chocolate walked 11% farther than team milk chocolate. They were probably happier too since cocoa is also a well-known mood enhancer. However, make sure you buy dark chocolate, the less sugar the better, right? 17. Green Tea You can skip the coffee and go with tea to boost your circulation! Just a cup of tea will already help improve the health of delicate cells lining blood vessels, as well as lower the risk of heart disease. Researchers writing in the latest issue of the European Journal of Cardiovascular Prevention and Rehabilitation have found that people who drink green tea have better blood vessel function just 30 minutes later. Specifically, green tea improves the function of endothelial cells. Endothelial cell dysfunction plays a key role in the development of clogged arteries, a process called atherosclerosis. 18. Watermelon Did you know that Watermelon may help lower inflammation and oxidative damage? This is because it’s rich in the anti-inflammatory antioxidants lycopene and vitamin C. In an earlier study, it showed that when an individual consumes lycopene-rich tomato juice with added vitamin C, overall inflammation markers go down and antioxidants go up. Watermelon has both lycopene and vitamin C which can be an alternative to tomato juice. As an antioxidant, lycopene may also benefit brain health. For example, it may help delay the onset and progression of Alzheimer’s disease. 19. Tomatoes FUN Fact: I love tomatoes and I can eat a tomato like I would an apple 😋😋 Tomatoes, not ketchup, helps reduce the activity of the angiotensin-converting enzyme (ACE), which causes blood vessels to constrict to control blood pressure. Did you know that a single tomato can provide about 40% of the daily vitamin C requirement? Other good things about tomatoes are that it also contains vitamin A, potassium, and iron that is essential for maintaining normal blood health. It also has vitamin K, which controls bleeding and blood clotting. The lycopene in tomatoes can protect you against cardiovascular diseases. Consuming tomatoes regularly will help decrease the levels of cholesterol and triglyceride in the blood, reducing the deposition of fats in the blood vessels. 20. Sunflower Seeds Sunflower seeds are rich in ‘healthy’ fats, including polyunsaturated fat and monounsaturated fat. A three-fourths cup serving of sunflower seeds contains 14 grams of fat. Studies found that consumption of seeds — including sunflower seeds — was linked to lower rates of cardiovascular disease, high cholesterol, and high blood pressure. Seeds are very good for those with short-term or chronic inflammation, sunflower seeds, in particular, can offer anti-inflammatory benefits. It contains vitamin E, flavonoids, and other plant compounds that can reduce inflammation. It is recommended (and proven) to consume sunflower seeds and other seeds five times or more each week to help lower levels of inflammation, which can also lower risk factors for several chronic diseases. * Information provided on this site is not intended as a substitute for appropriate medical care. This article is based on my research and not intended to diagnose, treat, cure or prevent any disease. Do you want even more? Join Be Healthy Academy to learn more about how you can improve your circulation and your overall health!!! Be Healthy Academy is a one-of-a-kind membership dedicated to helping women (and men) improve their life and their health. It combines actionable steps, authentic healing practices, and monthly in-depth training to help you master the skills necessary to create a long-lasting inner transformation. Are you ready to Take back YOUR POWER and RECLAIM YOUR HEALTH, naturally? Join Be Healthy Academy now!!! References: Kubala, J. (2018, November 7). The 14 Best Foods to Increase Blood Flow and Circulation. Healthline. https://www.healthline.com/nutrition/foods-that-increase-blood-flow#section16. (2020, April 09). 24 Best Foods for Blood. MedicineNet. https://www.medicinenet.com/best_foods_for_blood_circulation/article.htm Aubre, A. (2014, July 2). How Dark Chocolate, Not Milk Chocolate, May Help Blood Flow. NPR. https://www.npr.org/sections/thesalt/2014/07/02/327775106/how-dark-chocolate-not-milk-chocolate-may-help-blood-flow Jennings, K. (2018, August 09). Top 9 Health Benefits of Eating Watermelon. Healthline. https://www.healthline.com/nutrition/watermelon-health-benefits TNN. (2018, December 10). 5 Health Benefits of Eating Tomatoes. Time of India. https://timesofindia.indiatimes.com/life-style/health-fitness/diet/5-health-benefits-of-tomatoes/articleshow/29443572.cms Brennan, M.D. (2020, September 18). Health Benefits of Sunflower Seeds. WebMD. https://www.webmd.com/diet/health-benefits-sunflower-seeds#1

The Merkaba is perhaps the most astounding and all-encompassing of all designs in Sacred Geometry. The Merkaba (or star tetrahedron) translates literally to light, spirit, body. The star tetrahedron is a shape made of 2 intersecting tetrahedrons that spin in opposite directions, creating a 3-dimensional energy field. It provide protection and transport your consciousness to higher dimensions. Using the energy of this sacred geometry, Ana created a mandala to help you to experience health boundaries in your life. In this meditation Ana will show you how to use this sacred geometry to experience healthy boundaries. Are you ready to practice it? Watch this YouTube video here or click on the video below: Do you want to learn more how to create health boundaries and protect yourself? Check out the Boundaries 101 self-study program here. If you need more information about CREATING HEALTHY BOUNDARIES, schedule an appointment with Ana to learn more. Click here to Schedule your FREE Discovery Session Now!

Charlotte-based therapist Ana Marinho began as a physical therapist but said she soon realized it was often people’s minds, not their bodies, holding them back. Author: Savannah Levins Published: 11:09 PM EST March 1, 2019 Listen to the full NBC interview with Ana Marinho here. CHARLOTTE, N.C. — Do you believe in mind over matter? What if someone told you that you could heal your own ailments, from a common cold to cancer, through positive thinking alone? It’s a theory that a growing number of people are turning to, popularized by a documentary called “Heal” that was just released on Netflix. It’s gained massive following and buzz for its message that your mind can literally heal whatever ails you. Off the big screen, you might be surprised to learn this concept is actually practiced by licensed therapists, like Ana Marinho. “Do you believe that what we carry in our mind can physically change us and make us sick?” NBC Charlotte's Savannah Levins asked. “Yes,” the Charlotte-based therapist replied. “And vice versa, it makes us heal." Marinho began as a physical therapist but said she soon realized it was often people’s minds, not their bodies, holding them back. “I noticed emotions was what was stopping people from feeling better,” she said. Marinho now offers life coaching and energy healing guidance in addition to her physical therapy sessions. She said she’s seen clients make full recoveries from physical injuries through the power of mindset alone. “A lot of times the placebo effect is higher than the medication; that’s us creating the effect,” Marinho explained. “That’s the power of the mind.” She’s noticed one toxic mental state that seems to hold people back the most. “The most common is the belief that they’re not good enough,” Marinho said. “I think that’s the cause of a lot of other symptoms.” The theory of mind over medicine has its skeptics and has raised some eyebrows. But self-proclaimed ‘healers’ like Marinho said it’s not about turning your back to science, but rather recognizing how connected your mind and body really are and controlling that relationship. “Pause a couple times a day,” Marinho said. “Ask yourself, how are you feeling? What does your body need right now?” Be Healthy Academy is dedicated to helping transform lives by providing customized programs to each of its members according to their needs. It provides a balanced, holistic, and healthy approach that lets its members long-lastingly transform from within. DISCOVER, CREATE, AND TRANSFORM to the best and healthier version of YOU. Become a member now!

How many times in our life we just don't do things because we are afraid of the worst-case scenario? What would you like to create in the new year? What could you do differently to move towards your wildest dreams? What if you could release your fear of "I can't?" One little change can make a big difference. I know a lot of people that live their lives holding back on their dreams (and sometimes even on the ability to dream) because they are so worried about " I can't" or they sit and wait until the day that "If only that" happens. I challenge you to use "What if" instead of "I can't" or "If only" For one week, every time that you bump up against a thought that threatens to shut you down, you can ask yourself, “What if...?” What if I can create this? What if somebody actually likes it? What if I try it? Here's what I think might be going on here. In my own life, and with the many wonderful women I get to work with, I've noticed that almost as soon as we start to identify what we truly desire, we slam right up against all of the reasons we can't have it. And we shut down. Or, we look longingly at our fading dream as if it's the mythical city of Camelot, fantasizing, "If only things could be different..." If only I had a job I loved. If only I didn’t have so much debt, then I could _______. If only I didn’t have to do ______, then I could do what I love. If only I didn't have that pain, I would ______. If only I weren't so stressed, I could ______. If only my family, friends, environment, .... were ______ Oh, girlfriend! I have spent so much time wandering around in that wilderness! And I’ll bet you have too. It's what I call the If Only Trap. If only there were a way to turn it around... ; ) Oh, but there is! Start here. Ask: “What if?” Either you choose to follow the "If Only Trap" or you try a new path with "What if".  You will see the ripple effects in your life very quickly. It is the LAW OF ATTRACTION! We attract what we focus on, right? What would you like to attract? What is The Difference Between "If only..." and "What if"?" Notice the tremendous energy shift when we move from "If only..." to "What if?" What is YOUR "What if?" What if I can do more of what I love? What if I can create more time for myself? What if my family doesn’t resent me for taking the time to do what I love? What if I find a way to do it anyway? What if I can say “no” to that job that squashes my soul? What if I can be pain-free? What if I could improve my health from the inside-out? Try This Every day, for one week, question any thought that sucks energy away from what you truly desire. 1. Notice when you bump up against "I can't" or "If only..." “I can’t...” “This won’t work...” “If only I could...” 2. Calm the thought. Tell it, “Yes, I see you. I see that you’re just trying to keep me safe. Thank you. I’ve got this.” 3. Now ask yourself, “What If?” What if I can do _________. What if it does work? What if I don’t have to? What if I can say “no” to something I don’t love? What if I say "yes" to what I yearn for? 4. Ask with curiosity. Ask with true wonder. Ask with a sense of possibility. Notice how you feel. (Doesn’t that feel more powerful?) Well done, dear one! You’ve just created a big opening for creative inspiration, new ideas/ insights and even self-healing to come in. Watch for it. Listen for it. Thank it. Act on it. And then tell us about your "What if?" in the comments bellow! Much love, Ana Marinho Would you like help to heal your body or to improve your self-confidence? Schedule a FREE Discovery session Would you like to Rewire your BRAIN and Recondition your BODY to make CHANGES that last? Join Be Healthy Tribe Be Healthy Tribe is a monthly membership dedicated to helping women (and men) improve their life and their health. It combines actionable steps, authentic healing practices, and monthly in-depth training to help you master the skills necessary to create a long-lasting inner transformation. https://www.behealthywithana.com/membership

At a glance, it looks like our society is moving in the right direction with celebrating women’s bodies, standing up against objectification and unrealistic standards, and choosing health over extremes. Except what isn’t being addressed is how most of these “choices” and “celebrations” are still focusing only on the image, and positioning each woman’s relationship with her outward appearance as the thing that will give her what she wants in life. The majority of support in mainstream media around women’s bodies is still completely based in choosing how you feel about how you look, and creating an identity for yourself that stems from outward projections and ideals. The question is WHY so many women out there look amazing, but they still can’t look themselves on the mirror and appreciate what they see? Or they feel like they would finally be happy when they lose those last few pounds. But the truth is as long as you seek outward-based validation, approval, or information to determine how you feel, your freedom and ability to express yourself will always be conditional on something outside of you. As long as the focus is on body image rather than true embodiment, women will be barred from accessing their full potential, power, and self-expression. It doesn’t matter how beautiful you look on the outside if you still feel empty inside. “You are perfect just the way you are. To create the ideal body image that others may see, first be clear about how you see yourself in the mirror, and then share that image with the world.” For the better part of my life, I longed for and quested for a body I could finally proud of. For years I would swing from wildly emotional to feeling completely hopeless and numb, miserable one day and deliriously happy the next. And I blamed my body for all of it. For not being pretty enough or strong enough. For betraying my exercise routine. For craving sweetness and having desires outside of the clean eating and exercise program that I suppose to follow. Have you felt like that before? What I didn’t realize for so long was that none of that mattered or made a true difference if I was tethering my worthiness to my image. I finally started liking the way my body looked. This is a journey, not a destination and does get better and better as we go. I realized the image is simply a snapshot of a moment. A visual representation of what’s on the outside. It’s may be an important piece of the puzzle, and I do love looking in the mirror and enjoying what I see, But... How much energy and time do you really want to spend on the number that appeared on the scale? A beautiful, vibrant body is created from the inside out. She is nurtured, nourished, and filled with wisdom. Her image is amazing because she feels amazing. And when your body feels amazing you have the power to create anything you desire, right? Speaking to your body is the first step to create that deeper connection. Freedom to claim your desires. Full on self expression. The feeling of being at peace and at home within yourself. Your body will start to let you know which decisions were a yes or a no. It will guide you how to create enormous amounts of pleasure and energy. These have nothing to do with how you look and everything to do with how you feel. What energy you are carrying around with you. The way you move throughout the world. The decisions you make, the conversations you have, the risks you take, the love you allow. And the body I have now? She doesn’t look like a magazine. And I have never known a deeper love than the love between her and I. When I nurture her and listen to her, I feel good and look good. When I deny her and ignore her, old feelings of shame and despair begin to surface, and I am reminded that I have a choice to either connect with her or try and control her. Would you like to Rewire your BRAIN and Recondition your BODY to make CHANGES that last? Join Be Healthy Tribe Be Healthy Tribe is a monthly membership dedicated to helping women (and men) improve their life and their health. It combines actionable steps, authentic healing practices, and monthly in-depth training to help you master the skills necessary to create a long-lasting inner transformation. https://www.behealthywithana.com/membership