Sitting is Killing You

Via: Medical Billing And Coding

The Forgotten Variable in the Work-Life Balance Equation: You

Are you suffering from work-life balance issues? Has your job overtaken your life? Do you find yourself working evenings, perhaps even weekends, to keep your head above the water at work? Are you struggling to find quality time with your family and friends?

If so, the challenge may not be the job or balance as much as knowing what quality really means to you: what matters, why it matters, and what your role is in producing what you truly seek.

As someone who consults regularly to organizations large and small, I can readily see the challenges you may be facing as you try to keep the job going while still maintaining a healthy personal or family life. However, the work-life balance question is one that has at least two faces to it, one obvious, the other not so obvious. Continue reading here.

The CURE for chronic diseases (diabetes, heart disease, obseity, HBP, HCHO)

If you are at all concerned about diabetes or health in general these videos are for you.


Even if you are not concerned..this is worth your time!  Learn something and share the knowledge.






The 7 keys:
1) Optimize nutrition (minimize sugar, eat more vegetables for fiber and nutrients)
2) Balance your hormones (with optimal nutrition, exercise and low stress)
3) Cool off your inflammation (with optimal nutrition and exercise)
4) Fix your gut (with optimal nutrition and exercise)
5) Enhance detoxification (with optimal nutrition and exercise)
6) Boost your energy metabolism (with optimal nutrition and exercise)
7) Calm your mind (breathe and let go)

Foot Pain

Foot pain is a common problem for many people for various reasons including, large body mass, bad arch support or weak feet, foot trauma, prolonged standing, improper shoes, and tight hamstrings.  Your feet are hurting, don't just neglect them!  Whether you are an athlete running 30 miles a week, a high-heeled bank teller, a grandpa, or just overweight, self-management is key to minimizing the pain your are experiencing.

Most often people lack natural movement with their feet.  Upon waking, many just stuff their foot into a rigid shoe and that's it.  It just sits in there for hours each day.  Similar to a cast for broken bones, this immobilization causes weakness of the foot and lower leg and can even negatively change your gait which usually leads to an array of other problems!

Do this first...

Do this too..

-Exercise your feet (move them)...gripping and extending your toes, walking barefoot in sand or anywhere.
-Consider thinner soled, flexible shoes.
-Lose some weight if you are overweight.
-Talk with Dr. Elahi about orthotic shoe inserts.

Holidays are Over!

Well nearly over.  You should have already thought about your health plans for the new year.  I am NOT talking about 'I am going to get in shape' type of plan.  You need something more concrete!  SMART goals.  Specific, Measurable, Attainable, Realistic, Timed.

A SMART goal is:
Who/What/When:  I am going to lose at least 5 pounds in three months and keep that weight off for the remainder of my life.

Why:  I want to maintain and/or improve my health through self management and not have to rely on prescriptions and doctors to fix preventable issues before they become problems.  I want to live independently.  I want to have confidence, feel younger, move more freely, reduce pain, prevent injury, and reduce illness.


How:  I am going to incorporate more physical activity into my life everyday by either parking further, taking the stairs, doing 20 squats a day, dedicating time to strengthening my body or seeing a personal trainer.


Stop waiting around until you are sick and in pain.  Manage your life responsibly.  Move more, eat healthier, sleep enough, and start feeling better.

Cressey Performance Foam Roller Series

If you have a foam roller and lacrosse ball, try these self massage techniques on your tight areas. It is definitely less enjoyable than a massage, but it is the next best thing.  While you are at it, strengthen the opposing muscles.

Tonic Muscles Prone to Tightness or Shortness

Phasic Muscles Prone to Weakness or Inhibition

Gastroc-Soleus (calves) Tibialis Posterior (calves) Hip Adductors (inner thighs) Hamstrings (back of thighs) Rectus Femoris (front of thigh) Iliopsoas (front of hip) Tensor Fascia Lata (top/side of hip) Piriformis (deep butt) Thoraco-lumbar extensors (mid/low back) Quadratus Lumborum  (deep back/side) Pectoralis Major (chest) Upper Trapezius (upper back) Levator Scapulae (upper back/neck) Scalenes (side of neck) Sternocleidomastoid (front/side of neck) Upper limb flexors (front of shoulders/biceps)

Peroneus Longus, Brevis (outside of calf) Tibialis Anterior (shin) Vastus Medialis, Lateralis (thigh) Gluteus Maximus, Medius, Minimus (butt) Rectus Abdominus (abs) Serratus Anterior (ribs) Rhomboids (back) Lower Trapezius (middle back) Deep neck flexors (neck) Upper limb extensors (triceps, lats)

The 12 Types of Emotional Hunger

The 12 Types of Emotional Hunger

By: Dr. Roger Gould, M.D.

Below are the 12 types of emotional hunger that fuel emotional eating. In order to lose weight for life, you will have to conquer all 12 types. Look over the list -- which type of emotional hunger derails your diet?

Type 1. Dulling The Pain With The Food.

If you get really hungry when you feel angry, depressed, anxious, bored, or lonely, you suffer from Type 1 emotional hunger, and you use food to dull the pain that these emotions cause.

Type 2. Sticks And Stones May Break Your Bones, But Cake Won't Heal What Hurts You.

According to Dr. Gould and Mastering Food, if you react by getting hungry when others talk down to you, take advantage of you, belittle you or take you for granted, then you suffer from Type 2 emotional hunger. You eat to avoid confrontation.

Type 3. A Full Heart Fills An Empty Belly.

If you crave food when you have tension in your close relationships, you suffer from Type 3 emotional hunger. You eat to avoid feeling the pain of rejection or anger.

Type 4. Hate Yourself, Love Your Munchies.

If you tend to become hypercritical of yourself, if you label yourself "stupid," "lazy," or "a loser," you have Type 4 emotional hunger. You eat to "stuff down" self-doubts.

Type 5. Secret Desires Have No Calories.

If your hunger gets activated because your intimate relationships don't satisfy some basic need like trust or security, you suffer from Type 5 emotional hunger and you use food to try to fill the gap, according to Dr. Gould and Mastering Food,

Type 6. Forty Gulps And The Well Is Still Empty.

If you eat to make up for the deprivation you experienced as a child, you have Type 6 emotional eating.

Type 7. It's My Pastry, and I'll Eat If I Want To.

If you eat to assert your independence because you don't want anyone telling you what to do, you have Type 7 emotional hunger.

Type 8. I Can't Come To Work Today--I'm Eating

According to Dr. Gould and Mastering Food, if your appetite kicks in when you're faced with new challenges--if you use food to avoid rising to the test, or to insulate yourself from the fear of failure--you have Type 8 emotional hunger.

Type 9. Aroused by Aromas, Not by the Chef.

If you stuff your face in order to avoid your sexuality-either to stay overweight so that nobody desires you or to hide from intimate encounters--you suffer from Type 9 emotional hunger.

Type 10. I'll Beat You With this Éclair.

Emotional eaters often eat to pay back those who have hurt them, often in the distant past. They use their bodies as battlegrounds for working out old resentments. If you do this, you're really battling type 10 emotional hunger

Type 11. Peter Pan and the Peanut Butter Cookie.

If you eat to make yourself feel carefree, like a child, you have Type 11 emotional hunger. You eat to keep yourself from facing the challenges of growing up.

Type 12. That Stranger In Shorts Wearing Your Face.

If you overeat because you fear getting thin, either consciously or unconsciously, you have Type 12 emotional hunger.

Why massage?

If you are considering getting a massage consider these benefits:


decreased muscle tension
increased muscle function
increased circulation
ease joint pain
improve sleep
reduce stress
mental relaxation
physical relaxation
increase range of motion
avoid injury
reduce headaches
improve posture




Health First Wellness Center provides the opportunity to receive massage therapy.

The benefits of massage can be drastically improved through other treatment at Heath First Wellness Center.  There is no quick fix to optimal health.  A lifestyle change could be difficult, but Health First Wellness Center will work with you so you can make gradual changes towards a healthier life.