Trauma is an injury to our mind, body, and spirit. It's quite evident that trauma can change the way we process emotions, the state of our mind, and our mental functioning. However, many are not aware of just how much trauma impacts our physiology. When we undergo trauma, it causes changes to the structure of our brain, cellular performance, epigenetic expression, hormone and neurological balance. Most of us associate trauma with extreme tragedies, such as war, abuse, natural disasters, etc. These are indeed quite obviously traumatic. However, there are other forms of trauma often referred to as "little 't' traumas" that have impacted or will impact all of us at some point. These could include traumatic experiences such as being raised in a dysfunctional home, growing up with a parent who struggled with addiction, managing a chronic illness, experiencing loss, etc.

When we undergo trauma, whether the experience was a major or minor traumatic experience, it can manifest in...

Many of us struggle to set boundaries in our lives, whether it be with our friends, family members, or coworkers. This is because many of us have trouble understanding the true benefits of having healthy boundaries. At their core, boundaries are simply a way to take ownership of our own mental, physical and emotional well-being by setting limits on what we will and will not allow ourselves to be subjected to.

While establishing boundaries can seem intimidating at first, there are many ways that we can do so in a kind and compassionate manner. This will definitely be a challenging and maybe even messy process, as it will feel quite uncomfortable for you and others initially. You may not be used to communicating assertively, and others may not be used to you speaking up for yourself or saying "no" when you do not have the capacity to take on their request. One key mistake that many people make when trying to start setting boundaries is expecting others to immediately adapt to...

At the core of every cell in our bodies lies the mitochondria, a beautifully complex organelle responsible for producing energy in the form of ATP. This crucial cellular process relies on a steady supply of oxygen, as its greatest nutrient to exchange for energy. It is through this process that we are able to carry out every and any biological process.. the beating of our heart, the division of cells for regeneration, DNA replication and revision, digestion, movement, and the list could go on and on. Breath is something that the majority of us do not pay close attention to or know how to take advantage of for our healing. Yet it is a free way to promote energy and vitality!

In addition to its critical role in energy production, oxygen also plays an important role in many other aspects of health and well-being. It is for regulating nitric oxide levels, enhancing blood circulation, and maintaining healthy brain function. When we breathe shallowly, with our chest, we are...

Meditation is a powerful tool for healing and self-awareness. By focusing on the present moment, meditation allows memories and emotions to come to the surface, engaging all of our senses and promoting body awareness. This can help us better understand our triggers and address any underlying issues that may be causing issues in our physical or mental health. It allows us to confront the problems in our mind and body that are impeding our growth toward physical and mental health.

In addition, there is growing evidence that meditation can improve both mental and physical health by reducing stress levels, improving memory and cognitive function, and even affecting gene expression. With regular practice, meditation can truly become a transformative force in our lives, helping us achieve greater self-understanding and well-being. So if you're looking for a way to promote emotional healing and self-awareness in your life, consider incorporating meditation into your daily...

Thanksgiving is a time to celebrate with loved ones, and engage in meaningful conversation around a table while enjoying delicious food. However, some struggle with guilt over eating certain foods, or worry about sabotaging their health goals that they forget to actually enjoy the food and precious moments. This is definitely not an outcome we wish for ourselves or our community!

Here is our philosophy on food and the holidays- We believe that it is important to honor our bodies, minds, and spirit by making choices that support both our physical and mental well-being in the long term. This means focusing on our values first and foremost, and adjusting with occasions to make sure we are living up to those values. For many, this means focusing on gratitude, relationships, rekindling connections with family and friends, and enjoying great company during holidays. This leaves less room for food fixation or guilt for enjoying an extra slice of your grandma's apple pie.

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Most people who are serious about weight loss, and improving their metabolic and cardiovascular health will eventually try following a specific diet with the intention of improving their health. However, as soon as they begin their quest to discover the "best diet," they are left even more confused. If you google search a diet for weight loss, you will find so much conflicting advice. Some will push a vegan diet, claiming that animal products will cause obesity and cholesterol issues. Others will inform you that all carbohydrates are the enemy, and you should definitely try a high-fat ketogenic approach. And then there are those who eat whatever they wish and swear by intermittent fasting. The list of fad diets and trends seems never-ending - Atkins, carnivore, pescetarian, Whole30, Paleo, vegetarian. People often feel more confused about food than any other health-related topic because of all of the conflicting guidance. Where do we even start? And how do we reach our health goals...

Light is THE most important information for our bodies to determine wakefulness and sleep quality. Light exposure feeds our cells the data that controls our circadian rhythm, or sleep-wake cycle. By avoiding and allowing light exposure at specific times of the day, we can manage the quality of sleep we achieve, our level of wakefulness and alertness in the day, and support our natural body rhythms!

How does this work? Here is a glimpse into the intricate and brilliantly designed mechanisms involved! It begins with the eyes. The suprachiasmatic nucleus contains neurons, located in the back of the eye, which function in tandem with our internal body clock. When we are exposed to light, especially blue light or sunlight, these neurons signal a cascade that promotes alertness. Part of this cascade involves releasing cortisol, a stress hormone, which should peak in the morning to get us going for the day. Another major facet of this biological mechanism is the control of...

Fasting has been a tool used by many for health reasons as well as spiritual reasons for decades. As a coach, I have come across many patients who love using tools such as intermittent fasting to reach their goals. However, it’s hard for me to not reason an eyebrow when I hear of people using fasting as a way to counteract poor daily dietary choices. Just as many try to use exercise to “burn off“ their diet choices that day, I have seen some use fasting as a way to counteract a diet rich in calorically-dense junk foods. Not only does this sabotage weight loss goals, but this also has negative health consequences. This approach will lead to decreased intake of micronutrients, and phytonutrients, and nourishing our bodies with foods required to function at our best. Intermittent fasting can be a great way to improve blood sugars, boost immune function, enhance cognitive function, improve digestion, and stabilize blood sugars when done properly. However, fasting is...

 With the plethora of knowledge out there regarding diet trends, nutrition plans, and fad diet culture, it can be hard to know what the right path is for you and your specific nutrition needs. Many left to their own devices will try to count calories or macronutrients in an attempt to lose weight. When we begin to associate numbers with food or fixate strictly on weight loss, we rob ourselves of countless opportunities to nourish our bodies at the cellular level and to prevent chronic illness down the line.

So you might be wondering what is the best way to structure my plate and plan for my meals in order to optimize my health while also not sabotaging my weight loss goals. This is where the concept of eating a rainbow a day can come into play, with an individualized approach. Colorful, non-starchy vegetables contain plenty of fiber that will keep us full as well as balance blood sugars when consuming carbohydrates with a meal. Colorful plants also contain chemicals...

Something powerfully transformative happens when people with a shared goal in mind come together and work toward reaching it as a group. Health coaching group visits have proven to be an important and effective way to improve patient outcomes. These visits provide a safe and non-judgemental space for people to come together and share their experiences, gain support from others, and find new ways to heal. These practices help foster community by bringing people together in a shared goal of improving mental and physical health. We know that humans are not wired to do life alone and have the opportunity of creating a shared space.

Our mind-body medicine group visits include tools to overcome trauma, restore balance to the autonomic nervous system, and promote mindfulness, and self-awareness. Our patients have been able to improve resiliency and even metabolic/immune function through learning breath work, meditation techniques, and even Tai Chi and Qi Gong. Processing emotions is...