As we enter into 2019 you may be wondering: “where did 2018 go??”. You may have things you wanted to improve upon in your health that didn’t quite happen as planned. If you are like a lot of people you kept thinking you had time to start in 2018 and you kept delaying it…..

The time is now to make a decision and get some positive results. Maybe you want to lose ten pounds, maybe you want more energy, or maybe you want to sleep better. The list of desires may be long but you can achieve them! The time is now for you to feel and look better. No matter where you are at today in your health, you can see positive results in 2019!!

Where do you start??

• 1. The first thing is to decide what it is that you want. Write it down, don’t just think about it. Write down what it will feel like to have what you desire. Visualize it completely and write down the details. If you are resisting doing this, think about this: you don’t go on a road trip without consulting a map do you? Why would you try to achieve a better body, more energy, etc without knowing exactly what it is you want and what it will bring you?? This step is critical. Having clarity in what you desire is the first step to achieving it.
• 2. Think about the people that can help you to achieve what you desire. Friends, family members, health professionals, etc. Having people in your life that can support and guide you is extremely helpful. Write down who they are and reach out to them for help. Stay connected with them.
• 3. Stop hanging around the negative people in your life (if you can). Minimize your exposure to them if you can’t avoid them completely. Naysayers and people who sabotage your positive efforts are not to be tolerated. Keep people in your life who care about you and want you to succeed. Sometimes the people around you can unknowingly sabotage your efforts to improve yourself. Once you explain to them your needs, hopefully they will understand and support you. Remember this: when you stand up for what you need, the people who matter don’t mind and the people who mind don’t matter. If you need to change what you eat, drink, or do and someone gives you a hard time; it is time to rethink that relationship and decide if they really care about you. You are an amazing person who deserves the love and support of those around you!
• 4. Figure out a game plan. Write down the steps that are needed to achieve what you want. Break it down into easy steps. This may sound like a lot of work but if you take a little time now, it will make it much easier to achieve what you truly desire for your body. Start with small steps. Great things are achieved by small daily actions.
• 5. Start each day visualizing what it is that you desire. Sit quietly each morning and also before bed. It only takes a minute or two to do this. Imagine yourself achieving what it is that you desire. See it and feel it happening. Taking action on a regular basis will be much easier when you have visualized what you want.
• 6. If you are having trouble focusing, having the energy to make changes, or having other physical symptoms that are impeding your progress; get your hormones and other blood work evaluated properly. I see a lot of people who have a hormone imbalance causing fatigue, decreased motivation, lowered ability to exercise, brain fog, depression, etc. Hormones are like the gas in your car and they must be optimized for your body to run well.

The bottom line is that you can end 2019 in a better place. It takes desire, clarity, visualization, and small daily actions. You deserve to feel as good as possible!

It’s that time of year where our checklist doubles and for most people, our stress level doubles too.

Stress means different things to different people. What causes stress in one person may be of little concern to another. Some people are better able to handle stress than others. Because people handle stress differently, symptoms of stress can vary.

And, not all stress is bad. In small doses, stress can be a great motivator. Our bodies are designed to handle small doses of stress. But, we are not equipped to handle long-term, chronic stress without physical and /or emotional consequences.

Emotional symptoms of stress include:

• Becoming easily agitated, frustrated, and moody.
• Feeling overwhelmed, like you are losing control or need to take control.
• Having difficulty relaxing and quieting your mind.

Physical symptoms of stress include:

• Low energy.
• Headaches.
• Aches, pains, and tense muscles.
• Insomnia.
• Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet.
• Clenched jaw and grinding teeth.

Cognitive (Mental) symptoms of stress include:

• Constant worrying.
• Racing thoughts.
• Forgetfulness and disorganization.
• Inability to focus.

There are many ways to handle stress in a way that keeps you from feeling this way.

1. Set aside time each morning to sit quietly and just breathe. All it takes is 5 or more minutes a day to get your mind and body relaxed. If you can sit outside in a quiet place while you do this, it is even better!
2. Write down three things you are grateful for each day. Studies have shown that people who do this on a regular basis experience less symptoms of stress. It’s a quick thing to do for your health.
3. Exercise regularly. Regular exercise is great for your mind and your body. No one can dispute the mental and physical benefits of exercise. It does not matter what you do, if you don’t exercise now start with something. Find an activity that gets your body moving and do it regularly. You can even start by doing push-ups and squats at your desk at work, taking a walk around the office, and taking the stairs instead of the elevator.
4. Take time out for you before you feel stressed. Carve time out for you and take it! You are important. Love yourself enough to take care of you. Do things that bring you Joy on a regular basis.
5. Look up and smile throughout the day. Try it now! You will feel better just by doing this simple act.
6. Have a craniosacral session.

Cranial Sacral Therapy is a gentle, non-invasive form of bodywork that addresses the bones of the head, spinal column and sacrum. The goal is to release compression in those areas which alleviates stress and pain. Effects have been known to last for weeks after a therapy session. It is relaxing and therapeutic to have a Craniosacral treatment by a trained professional.

Craniosacral therapy offers many benefits aside from alleviating stress.
These include, but are not limited to:

• Decreasing chronic and acute pain from a variety of causes.
• Improving the immune system function and assisting in fighting infections.
• Release of tissue and bone restrictions, improving mobility.
• Enhancing your overal relaxation and revitalization of your mind and body.
• Taking care of you increases your ability to withstand stress. It allows you to enjoy each day of your life and live life to it’s fullest!

Take time to add in the stress relieving measures mentioned above. And, if you wish to experience a craniosacral treatment session please contact me at 951-319-7819.

30 minute sessions are only $50 and 60 minute sessions are only $95 for the holiday season.
Sandra Scutelnicu

Crowded shopping malls, holiday parties, grocery store carts, sniffling children, public transportation, theaters – things we all fear during cold and flu season! Germs lurking everywhere! Fortunately, you can create your own arsenal of natural, organic, and safe essential oil blends to help keep you healthy this holiday season.

One of the most effective blends to keep on hand is a stock blend to use as a steam. Just one or two drops (no more!) of blend in a steaming pot of hot water, with head tented with towel, can really help to nip a cold or flu in the beginning or greatly lessen severity and duration. Some good essential oil choices are Douglas Fir, Saro, Eucalyptus (Globulus) or Eucalyptus (Dives), Rosemary, and White Spruce. (If you are asthmatic, smell a drop of Eucalyptus before adding it to blend – in some asthmatics it can really help to open airways, but in others can cause an asthma attack. If you feel like you are beginning to tighten, do not use this essential oil.) Steam for 5 to 10 minutes – this will cause a lot of mucous to be expelled, so keep tissues nearby! Repeat 3 to 4 times per day until symptoms have diminished.

Using a diffuser with a stock blend is a great way to kill airborne germs and contaminants. There are so many oils to choose from, but some to consider are Hemlock, Cedarwood, Black Spruce, Lemon, and Ghandi Root. I generally recommend starting with 5 to 7 drops in diffuser, depending on type of diffuser and size of room. Increase or decrease as necessary. If diffusing around pets, small children, or elderly, use extra caution and make sure room is well ventilated. When using a diffuser, do not run the diffuser continuously throughout day. This is not only wasteful, but it is a lot for our bodies to process. A good rule is to diffuse for 20 minutes, turn off for an hour, and then repeat if desired.

Personal inhalers, one of my favorite delivery methods for many intentions, are another great addition to your winter “survival kit”. Inhalers are portable, discrete, long-lasting and inexpensive. Essential oils are always chosen for each individual client, but some good ones to try are Fragonia, Rosalina, Sitka Spruce, and my favorite, Ravintsara. Inhalers used during cold and flu season should contain oils which are anti-inflammatory, anti-viral, anti-microbial, analgesic, strengthening to the immune system, and, if necessary, opening for nasal passages. If your nose is stuffy, Ravintsara is an “essential” essential oil to add to blend! Ravintsara, however, should not be used with children under 5 years of age, and in very small percentages with children under 10, due to high 1,8 cineole content.

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With the holidays just around the corner, many of us are feeling the pressure of the hustle and bustle that the season seems to bring. Making time for self care is not everyone’s first priority, although it is a very important one we tend to ignore. Give yourself the gift of self care.

There are some simple things that you can do to ensure you enjoy the holiday season.

1. Schedule time for you. Say no to things you don’t want to do. It’s ok to say no to others and say yes to yourself. Ensure you schedule in time to unplug regularly. You are important. The people who care about you will understand if you take time for you. Have time on a regular basis to do things that bring you joy and relaxation.
2. Take an Epsom salt bath or schedule a Float on a regular basis. Magnesium is very calming to your brain and excellent for muscle soreness and body detoxification.
3. Get outside a few minutes each day. Close your eyes and breathe in deeply and slowly. Even a few minutes a day can be rejuvenating to your mind.
4. Turn off your phone alerts and check your phone when you want to. Having your phone buzz and ring at you is a stressful event to your brain. Take control of your phone instead of having it control you. It is also important to turn off your phone at night to give yourself a break from the outside world.
5. Schedule a Reiki session. Reiki is a safe, natural, holistic healing practice. Reiki helps us move towards balance and wholeness by using simple relaxation techniques which activates the body’s natural healing response.

Benefits of Reiki:

• Heal mind, body and emotions
• Relieve pain and calm the mind
• Promote deep relaxation
• Relieve stress and anxiety
• Increase rate of recovery from injury
• Strengthen the immune system
• Help meditative state
• Promote personal awareness
• Enhance spiritual connection
• Foster natural self healing
• Balance energies in the body

Best of all, Reiki adapts to the needs of the recipient. If you are overwhelmed with stress, worry, emotional upsets, physical aches and pains, and disease you should consider a Reiki session. Your physical and energetic bodies will thank you!

By taking time to care for yourself on a regular basis, you will find yourself more energetic and able to handle life, as well as the holidays, much better. You can live an Optimal life by taking care of you!!

By Darla Conchas & Richelle Schmidt

Reiki Masters
Wellness Partners at An Optimal You

Feeling optimal involves hormone balancing, restful sleep, adequate exercise, proper nutrition, detoxification, a healthy mindset, and the right supplements. Let’s talk about exercise since it is the beginning of the new year.

Have you ever noticed how hard it is to get a parking space at the gym in January? The place is crowded with people coming and going all day long, every day. People are motivated and they go to the gym.

What does the parking lot look like in March? July? December? It has more open spaces and it is easy to park. We have all seen this trend. Typically in January people are motivated and energized to make a change and then this tapers off in February and as the year progresses.

The reason we see this trend is that people are trying to make a change by taking quick action and not by changing their mind set. They consciously want to make changes but forget that it takes more than that to create lasting change.

In order to create lasting changes it is important to first determine why you want to make the changes. There needs to be a motivating force to get you through the tough times. Take some time and write this down (pen and paper works best for your brain). Write down how it will feel when you have made the changes. Be specific on why you desire the changes and how it will make your life better. This applies to any change, not just exercise.

You would not get in your car in a new place and drive without looking at a map, would you? Create your map for the outcome that you desire. Be sure to write down why you want to make the changes you desire and look at it each day. This is your map that will guide you each day.

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Refined grains and sugars plus processed and heated fats, all serve to raise your estrogen and cortisol to abnormal levels. This affects both men and women. The increase in estrogen and cortisol can cause irritability, fatigue, moodiness, fat deposition, and an increased risk for certain cancers and heart disease.

Refined grains and sugars also decrease a number of other hormones critical to the health and wellbeing of both men and women. A decrease in Testosterone can cause sleep disorders, moodiness, depression, loss of focus, muscle mass decrease, and an increased risk for dementia, osteoporosis, and heart disease. A decrease in Progesterone can cause anxiety, sleep disorders, headaches, and an increased risk for osteoporosis, certain cancers, thyroid disorders, and dementia. A decrease in thyroid hormone can cause fatigue, weight gain, depression, and an increased risk for heart disease.

Treating hormone imbalances helps you to feel better and to prevent a variety of chronic diseases. Balancing your hormones requires a whole-body approach; addressing diet, exercise and other lifestyle-based strategies along with replacing deficient hormones with bio-identical hormones. A healthful diet, low in processed foods, minimal grains, and high in whole organic foods, along with regular exercise, can go a long way to ensuring that the bio-identical hormones prescribed for you can work optimally.