What is a Healthy Life?
Absence of disease is not the same as being healthy
At Cornerstone to Healing we have had the humble honor of working with so many individuals. Teaching health the way God intended and how to easily achieve it for oneself. By doing that, diabetes, high blood pressure, hormone imbalances, lose excess weight, stop joint pain, erase insomnia, depression, anxiety, inflammation, migraines, medications can be "changed".
NOTE: We can't make any claims of course or take the place of your usual healthcare provider:)
Year after year we breathe, eat and use, toxic substances that we aren't even aware of. We may think we are living healthy...but are we?
Let's go back to health for a minute. We don't all of a sudden become diabetic or get high blood pressure, have a heart attack or a stroke. Those things have been slowly coming on. We may not know what we are even at risk for, so how do we prevent it?
We have discovered the Integrated Synergy Protocol that can transition your current state of health to your best state of sustained wellness. We are excited to explain what that is and how it works on your Wellness Evaluation.
Whether you're aiming to return to a healthier state or simply optimize your current condition, we are here to mentor and guide you throughout your journey, ensuring you don't become stagnant or disheartened. Challenges become steppingstones with the right frame of mind.
Our Christian philosophy helps us look at the person God made as a whole. Body, Mind and Spirit come together in one unique package and so we expect to help with all facets that make up YOU. That is why we personalize our wellness programs. Unique, gifted, and loved by God, you can embrace the life of your dreams again. Living healthy leads to so much more joy and gratitude.
The best thing you can do for the ones you love is to be the best version of yourself. Be healthy and able to follow the path God has planned for you. Full of energy, hope and enthusiasm for life. That's why the time, energy and money you invest in yourself, your health and your future will always pay huge dividends!
We are ready and waiting to help you get started on your journey today.
Call 1-585-648-1999 Monday-Friday 9am-5pm EST (USA) to schedule a Complimentary Discovery/Strategy call and get all your questions answered.
Hang on it's almost the weekend!
What makes a great weekend?
I know you must have thought of what you think makes a great weekend just by reading that question. What if I told you that most people change their expectations as they get older.
Take for example a youngster, might think a great weekend is just running and jumping, laughing and playing with friends or family.
Around ages 10-12, kids get a little more selective. If given a choice of fun things to do, they may make decisions based on prior experiences they liked.
By teenage years, they know what they like and you know what they don't like. Weekends is a chance to sleep in late, stay up late, veg out or get with their friends. They have formed who they think they should be to best fit in.
After graduation, it's an awakening. The potential for a great weekend is endless. The choices are everywhere. "Hoping" for a great weekend has begun.
Then as adults (with kids of their own) weekends can potentially be good or you may be ready to go back to work on Monday to get rested. We tend to decide if we had a great weekend after it's over as a reflection of how it all played out. We have learned life takes us for a ride sometimes.
From middle age to old age weekends are a little different. Depending on whether we are single or married, have no children or have a family they can be busy. Maybe too busy at times. We try to fit everything in that's important to us and our friends and family. As an older gentleman said to me just last week, " We have more time behind us than we do in front of us". He's right! So lets make it a great weekend. Make the best of every situation, every opportunity. Only God knows how many more we have. Live without regrets. No more wasting time. It's too valuable. It's a gift, that's why it's called the present.
what is a csa and why join one
Community Supported Agriculture (CSA) is a fantastic way to connect with local farmers and enjoy fresh, seasonal produce. Here are some benefits of joining a CSA:
- Supporting Local Agriculture: By participating in a CSA, you directly support small-scale farmers, helping them sustain their operations. This strengthens your local food system and reduces reliance on industrial agriculture. There are usually volunteer opportunities to learn and help on the farm.
- Access to Fresh, Seasonal Produce: CSA members receive produce that’s harvested at its peak of ripeness, flavor and nutrition. You'll enjoy farm-fresh foods at the peak of the season and then you can preserve it for the winter just like our parents and grandparents did before them. No preservatives or artificial colors to contend with.
- Living a Healthier Lifestyle: Think of the food we eat as our fuel. We need the best fuel possible to feel our best, keep our immune system strong and live a healthy happy life. Going to the farm to get some fresh air, pick some beans or flowers or berries gets us back to the way God intended us to live.
Remember, CSAs vary in scale and structure, but the core idea remains the same: fostering a direct connection between consumers and local farmers. 🌱🍎🥕
tHE HEALTH BENEFITS OF TAKING A VACATION
The Health Benefits of Taking a Vacation: Why It's Essential for Your Well-being
One of the most immediate and noticeable benefits of taking a vacation is the reduction in stress levels.
1. **Reduces Stress**
One of the most immediate and noticeable benefits of taking a vacation is the reduction in stress levels. Constant pressures, deadlines, and the hustle of our daily life can lead to chronic stress, which negatively impacts both mental and physical health. A vacation provides an opportunity to disconnect from our routines, relax, and engage in enjoyable activities, significantly lowering stress hormones like cortisol.
2. **Improves Mental Health**
Mental health is just as important as physical health, and vacations play a crucial role in maintaining it. Taking time off allows you to recharge and rejuvenate, leading to improved mood and decreased anxiety. Engaging in leisure activities and spending time in new environments can boost creativity and mental clarity, providing a fresh perspective upon returning to daily routines.
3. **Enhances Physical Health**
Chronic stress and overwork can lead to a host of physical health issues, including heart disease, high blood pressure, and weakened immune function. Vacations can mitigate these risks by promoting relaxation and reducing stress. Additionally, vacations often involve physical activities such as hiking, swimming, or exploring new places, which contribute to overall fitness and well-being.
4. **Strengthens Relationships**
Quality time spent with loved ones is invaluable. Vacations offer a unique opportunity to bond with family and friends without the distractions of work and daily responsibilities. Shared experiences and adventures can strengthen relationships, create lasting memories, and foster a sense of connection and support.
5. **Boosts Productivity and Creativity**
It may seem counterintuitive, but taking a break can actually make you more productive. Stepping away from your daily routine allows your mind to rest and reset, leading to improved focus and efficiency when you return. Furthermore, exposure to new environments and experiences can spark creativity and innovation, providing fresh ideas and solutions to problems. Keeps us from isolating ourselves too.
6. **Promotes Better Sleep**
Poor sleep is a common issue among busy individuals, often exacerbated by stress and the demands of the day, on vacation, the opportunity to relax and unwind can lead to better sleep patterns and quality. Improved sleep, in turn, enhances overall health, mood, and cognitive (brain)function.
Tips for a Healthier Vacation:
- **Plan Ahead:** Choose a destination and activities that genuinely interest you and align with your relaxation goals.
- **Unplug:** Limit the use of all electronic devices to fully disconnect from work and daily stressors.
- **Stay Active:** Incorporate different physical activities into your vacation, such as walking tours, hiking, dancing or swimming.
- **Mindful Eating:** Enjoy local cuisine but try to maintain a healthy diet. Going off the rails even for a few days in a row is not a good idea.
- **Rest:** Allow yourself to sleep in and take naps as needed.
- **Hydrate:** Drink plenty of water, especially if you're in a hot climate or engaging in physical activities.
THE BOTTOM LINE
Taking a vacation is not just about escaping from daily life; it's an essential investment in your health and well-being. By reducing stress, improving mental health, and promoting physical activity, vacations can rejuvenate your body and mind, making you more productive and happier in the long run. So, start planning your next getaway—you deserve it!
3 Health Mistakes We Make When We are overwhelmeD
1) Deciding What to Eat- It’s a fact that when we are stressed or overwhelmed, we can make hasty food choices with longer lasting effects than we are aware of. Whether we are in the grocery store picking up a quick lunch or in a restaurant glaring at the menu, take a moment to feel. Ask yourself, is that a good choice? Read the fine print/ingredient list…is it still a good choice?
2) Looking For a Quick Fix- Overwhelm feels icky. We want to feel better as fast as possible. But here is the real problem…that pill, that drink, that smoke, has side effects that could actually make you feel worse. Could even shorten your life, can even make you feel less in control and more of a victim or even become addicted to that vice.
3) Ignore the Warning Signs- We do get signs we are overwhelmed. Headache, aches, pains, tired, confused, angry, short tempered, panic attacks, heart palpitations, dizziness, poor appetite and lots more. When we feel those signs, we need to pay attention. Our body is trying to communicate that it’s not doing so good. It’s calling out for HELP! Take some slow deep breaths, go for a walk, call someone you can talk to put on your favorite music. Learn how you can best to cope with overwhelm.
These are my top 3 non-negotiables when it comes to helping you as well as myself, through life and all it brings our way. Remember, it's your choice what you accept from others in your life. It's your choice to choose to build self-control or let those quick fixes take control over us. Calling out for help is not a sign of weakness but of wisdom.
Parting Prayer Thoughts:
Throughout the book of Proverbs, Solomon encourages us to “get wisdom” (Proverbs4:5). He says those who get wisdom love life (Proverbs 19:8); that it’s better to get wisdom than gold (proverbs 16:16); and that those who get wisdom find life and receive favor from the Lord (Proverbs 8:32-35)
If you need help with your non-negotiables during overwhelm, then we pray you will reach out.
Blessings, Sandy
The Art of wellness: crafting a healthier you
Wellness like faith, must be part of our daily existence. It's like hearing God whisper in your ear, “Take care of yourself".
In a world buzzing with information overload, how do we separate the wheat from the chaff and make informed decisions that elevate our well-being? Let’s embark on a journey to clarify the process of crafting a healthier you.
Listen to the Symphony of Your Body
Think of your body as an orchestra, each organ a musician playing its unique tune. To make informed wellness decisions, become the conductor. Listen to the subtle harmonies and dissonances. Is your stomach trumpeting discomfort after certain meals? Perhaps your skin is drumming up a reaction to a new product. Attune yourself to these signals; they’re the first step in understanding what your body needs—or doesn’t.
I keep a food journal, well honestly, it's really more than that, it's my mood, what I am doing and what my lifestyle is like. When things are out of tune, I can review it for the contributing factors and make changes to see if it either helps or it hinders that out of tune part of me.
Curate Your Information Gallery
In the gallery of knowledge, not all pieces are masterpieces. Curate your sources like an art collector. Seek out information from reputable, peer-reviewed studies. It's tempting even for myself to check in with Dr. Google. There is a lot of information out there. You want the truth. Remember, the most colorful painting isn’t always the most accurate representation. Quality trumps quantity in the gallery of wellness wisdom. Pick a source you can trust.
The Palette of Nutrition: Paint Your Plate
Imagine your plate as a canvas. What colors will you choose? A splash of green from leafy vegetables, a dab of red from berries, a stroke of yellow from whole sprouted grains. Each color offers a spectrum of nutrients, a palette for health. Mix and match, experiment with textures and shades. The more varied the hues, the richer the nutritional masterpiece you create.
You may, however, be struggling with digestive issues or intolerances.
You may also have sensitivities and preferences. If you fit in any of these categories, please call me so we can see how your plate should look to get all the macronutrients your body requires without all the things it can't tolerate.
Here is the number: 585-648-1999 ask for Sandy
The Sculpture of Exercise: Chisel Your Form
Exercise is the chisel with which you sculpt your physique. But not all chisels are created equal. Some carve out long, lean lines; others build robust forms. Find the movement that resonates with you, be it fluid dance steps or the structured rhythm of weight training. Consistency will etch your efforts into the stone of progress. It maintains your bone, joint and cartilage strength, reduces falls in us older (wiser) folks by working on our balance center and gives our body movement and energy.
The Mosaic of our Spiritual Health
Each moment in thought and prayer, brings awareness that we are just a tiny tile, contributing to a larger mosaic that only God sees. Whether it’s through meditating, deep breathing, or simply savoring a cup of tea, or a quiet moment, we can grow deeper, hear His voice of clarity in our faith life. It is a vital part of our wellness picture. I know you have heard its body, mind and Spirit working together that helps us gain the knowledge, wisdom and health we desire.
The Fresco of Sleep: Restore in Slumber’s Embrace
Sleep is the fresco that adorns the ceiling of your day. As you lie in slumber’s embrace, your body restores, heals, and rejuvenates. Ensure your sleep environment is a sanctuary, free from the noise and light that can mar the surface of rest. Let each night’s sleep be a restoration project for your soul.
The Literature of Wellness: Write Your Story
Your wellness journey is a book only you can write. Each choice, a word; every habit, a sentence. Write a story that resonates with your values, one that reflects the protagonist’s growth and learning. And when you turn the pages of your past, let them show a narrative of informed decisions and a life well-lived.
In the end, making informed wellness decisions is an art form, one that requires attention, practice, and a dash of creativity. As you paint, sculpt, and compose the masterpiece of your health, remember that each brushstroke matters. Here’s to the art of wellness and the masterpiece that is you. 🎨🌿
In need of creative assistance in your health journey? We have been sculpting, painting and carving ours for years...we would love to share our experience.
common myths about weight loss
Are you attempting to lose weight, but getting nowhere? It may be because you’re being led astray by common misconceptions about weight loss.
Worst myths about weight loss and the truth about them:
MYTH #1 All calories are created equal -
TRUTH -
- The idea that all calories are equal has been challenged by scientific research.
- A calorie is a unit of energy that comes from one of three macronutrients - fats, proteins, or carbohydrates.
- The calories you consume burn at varying rates depending on their source.
- Highly processed foods are full of empty calories, unlike foods in their natural state.
- Carbohydrates and proteins burn four calories per gram, where fats provide the most energy burning nine calories per gram.
MYTH #2 You need to starve yourself to lose weight -
TRUTH -
- The idea that one must starve to lose weight is not only a misconception, but severe calorie restriction may have the opposite effect on weight loss.
- Severe calorie restriction can slow your metabolism as your body goes into conservation mode. It's worried you aren't eating. So, it saves up what you have stored up in case you don't feed it for a while. This ultimately makes losing weight more difficult.
- Starving oneself leads to the body using muscle tissue for energy. We use our muscles to burn calories.
- Extreme hunger can cause mood swings, heightened irritability, and an inclination to overeat in an attempt to improve one's feelings.
- Successful weight loss requires a balanced approach.
MYTH #3 You should avoid carbohydrates altogether -
TRUTH -
- Carbohydrates act as the primary source of energy for our bodies. We need our energy!
- It's important to differentiate between good and bad carbs.
- Good carbs include foods like whole grains, fruits, vegetables which are full of essential vitamin and minerals.
- Bad carbs are found in processed foods like cereal, baked goods, breads and desserts.
MYTH #4 You should avoid eating fat or you'll be fat-
TRUTH -
- While consuming excess calories from any macronutrient can lead to weight gain, eating fat-rich foods as part of a balanced diet does not inherently cause weight gain.
- Including healthy fats such as whole eggs, avocados, nuts, and full-fat dairy products may assist in weight loss and enhance satiety.
- Good fats serve as a source of energy, providing nine calories per gram compared to the four calories per gram from carbs and protein.
MYTH #5 Weight loss is not a straightforward journey; it typically includes periods of fluctuation and plateaus. -
TRUTH -
- Weight loss tends to be faster at first because the body burns more glycogen to make up for calorie deficits. Water is a substantial part of glycogen, and some of your initial weight loss might be primarily water and temporary.
- Losing weight may result in a reduction of both muscle and fat. A decrease in muscle mass can lead to a slower metabolism, which in turn means fewer calories are burned.
- The menstrual cycle can lead to water retention and weight fluctuations due to hormonal changes.
- As you lose weight, it becomes increasingly challenging to continue losing weight. This is called the "plateau." By incorporating new strategies and making small adjustments along the way you can continue to progress your weight loss.
Don't let stress rob you of your health
What is Stress?
Stress is the body's biological response that is triggered by a perceived threat in a difficult situation.
How Stress Affects Your Life
Research shows that negative (physical, chemical or emotional) stress plays a major role in every disease process. When we experience high stress moments, our body produces a hormone by our adrenal glands called cortisol which plays critical roles in various aspects of health and is the primary hormone when dealing with stress. Cortisol aides the body in the processes of:
- Inflammation modulation
- Glucose management
- Immune function
- Blood pressure regulation
Why Stress Management is Important
Stress management is essential for maintaining overall health and wellness and eliminating the negative effects of chronic stress like:
- Increased fatigue and inflammation
- Lowered immunity and slow healing
- Poor sleep quality
- Impaired cognitive function
- Reduced sex drive
- Mood swings
- High blood pressure, heart disease, diabetes and brain fog
Managing Stress Through Abdominal Breathing
- Reduces the harmful effects of the stress hormone cortisol on the body.
- Encourages the parasympathetic system's response to calming.
- Increases the amount of oxygen and nutrient supply to cells throughout the body.
- Lowers your heart rate.
- Lowers your blood pressure.
- Strengthens the supply of blood and nutrients to muscles and bones.
- Relaxes muscle spasm, promotes muscle growth and reduces tension.
Abdominal Breathing
- Place one hand on your chest and the other on your abdomen. When you take a deep breath in, you should feel the hand on your abdomen rising higher than the one on your chest.
- Try to take a deep breath in through your nose and hold it for a count of seven.
- Slowly let the breath out through your mouth on the count of eight.
- Gently contract your abdominal muscles to evacuate the majority of the air from your lungs.
- Take another deep breath in through your nose and complete the cycle able for a total of five deep breaths.
- Continue to deep breathe at a pattern of three seconds in and seven seconds out for the remainder of your 5-10 minutes.
the importance of self-care routines for overall wellbeing
What is Self-Care?
Self-care is the practice of engaging in different activities to promote or maintain an optimal level of health and wellness that can enhance your well-being. It is a simple concept, but one that often gets overlooked. While some may view self-care as a form of selfish indulgence, it is an essential part of a person’s well-being. These are intentional actions you can do every day to fulfill an area of need in your life. Self-care is done deliberately and not a luxury but a means of life. Let us dig into what self-care calls for and why it matters.
Why is Self-Care Essential?
If you often feel emotionally, mentally, and physically drained, the likelihood is that you are neglecting an area of self-care that is trying to gain your attention. Without self-care, prolonged and chronic stress and emotional, physical, mental fatigue are likely to occur. And when we get to this point, our health is at risk, but we become frustrated and overwhelmed, and the simplest tasks seem difficult to achieve, making us unproductive.
Simple Daily Self-Care Practices
- Emotional Self-Care - set healthy boundaries, acknowledge your feelings, journaling, reading, go for a walk, talk to a friend, listen to music, cuddle a pet, enjoy a hobby.
- Physical Self-Care - daily movement, in-person fitness class, deep breathing, eating a nutritious diet, drink filtered water, good hygiene, dental care, 7-9 hours of sleep, get plenty of sunshine.
- Spiritual Self-Care - Bible reading/study, pray, scripture memorization, worship, community fellowship, listening to Podcasts, keep a gratitude journal.