Nationwide Recall Hits Dozens of Common Generic Drugs
What You Need to Know...
- Dozens of generic medications—including some to treat conditions like high blood pressure, allergies, and high cholesterol—have been recalled.
- A Glenmark Pharmaceuticals factory in India did not meet current good manufacturing practice standards, according to an FDA report.
- Specifically, the FDA's inspection revealed that the factory had possible issues with cross-contamination and quality control.
Nearly 40 different kinds of common generic medications are being recalled, according to a report posted by the Food and Drug Administration (FDA).
The medications, all produced by Glenmark Pharmaceuticals Inc., were initially recalled on March 13. The FDA gave the recall a Class II risk level on April 8.
All of the recalled drugs were manufactured at a Glenmark Pharmaceuticals factory in India, and failed to meet “current good manufacturing practice,” the FDA said.
Which Drugs Were Recalled?
Below is a full list of the Glenmark generic medications that were recalled:
- Fenofibrate Capsules 67 mg, USP, 100-count bottle
- Propafenone Hydrochloride Extended-Release Capsules 225mg, 60-count bottle
- Propafenone Hydrochloride Extended-Release Capsules 325mg, 60-count bottle
- Solifenacin Succinate Tablets 10MG, 30-count bottle and 90-count bottle
- Voriconazole Tablets 200 mg, 30-count bottle
- Voriconazole Tablets 50mg, 30-count bottle
- Gabapentin Tablets 600mg, 500-count bottles
- Lacosamide Tablets 200mg, 60-count bottle
- Frovatriptan Succinate Tablets 2.5mg, 9-count bottle
- Rufinamide Tablets 200mg, 120-count bottle
- Nitroglycerin Sublingual Tablets 0.4MG 100-count carton
- Pravastatin Sodium Tablets 80mg, 90-count bottle
- Fluphenazine Hydrochloride Tablets, 10mg, 100-count Bottle
- Fluphenazine Hydrochloride Tablets 2.5mg, 100-count bottle
- Metformin Hydrochloride Extended-Release Tablets 1000mg, 90-count bottle
- Indomethacin Extended-Release Capsules, 75mg, 60-count bottles
- Lacosamide Tablets, 100mg , 60-count bottle
- Nitroglycerin Sublingual Tablets 0.3MG, 100-count bottles
- Saxagliptin Tablets 5mg, 30-count bottle and 90-count bottle
- Solifenacin Succinate Tablets 5mg, 30-count bottle and 90-count bottle
- Teriflunomide Tablets, 14mg, 30-count bottle
- Ranolazine Extended-Release Tablets 1000mg, 60-count bottle
- Carvedilol Tablets, USP 12.5 mg, 500-count bottle
- Lacosamide Tablets, 50mg, 60-count bottles
- Prochlorperazine Maleate Tablets, 10mg, 100-count bottles
- Rosuvastatin Tablets 40mg, 30-count bottle
- Colesvelam Hydrocholoride Tablets 625mg, 180-count bottle
- Pravastatin Sodium Tablets, 20mg, 500-count bottle and 90-count bottle
- Diltiazem Hydrochloride Extended-Release Capsules 12HR 120mg, 100-count bottle
- Lacosamide Tablets 150mg, 60-count bottle
- Clindamycin Hydrochloride Capsules, USP, 300mg, 100-count bottles
- Saxagliptin Tablets, USP, 2.5mg, 30-count bottle and 90-count bottle
- Naproxen Sodium Tablets, USP, 550mg, 100-count bottles
- Acetaminophen and Ibuprofen (NSAID) Tablets, 250 mg/125 mg, 144-count packets and 216-count packets
- Cetirizine Hydrochloride Tablets, USP, 10mg, 365-count packs
- Pravastatin Sodium Tablets, USP, 20mg, 90-count bottle
- Pravastatin Sodium Tablets, USP, 80mg, 90-count bottle and 500-count bottle
- Propafenone Hydrochloride Extended-Release Capsules USP, 225mg 60-count bottles
- Propafenone Hydrochloride Extended-Release Capsules, USP 325mg, 60-count bottles
More information on recall numbers, lot numbers, and expiration dates for each recalled medication can be found in the FDA's enforcement report.
SOURCE: MSN HEALTH NEWS
About the Author: Sandy Bullard is the Owner/Practitioner of Cornerstone to Healing ~ Christian Health & Healing
She is dedicated to personally helping you. She sees individuals remotely on zoom. She only works with individuals who are willing to make changes because she knows that doing the same thing, gets the same results and she wants better results for you!
No excuse payment plan options are available for any budget.
Call for an appointment today 585-648-1999
We review your current medications and supplements prior to starting your Wellness Program.
The Hidden Cost of Late-Night Scrolling
Insomnia Causes More than Lack of Sleep
Spending an hour on your phone or other screens before bed isn't just a bad habit, it could steal 24 minutes of your sleep and significantly increase your risk of insomnia.
This insight comes from a new study in Norway, which analyzed sleep habits and screen time among young adults. The research confirms that whether it's social media, watching TV, or reading on your device, all screen activities before bedtime can disrupt your sleep.
While we often hear that blue light is the main culprit, the researchers suggest that any bright light exposure before bed can interfere with our natural sleep-wake cycle.
Our brains, still much like those of our ancient ancestors, might confuse any strong light with daylight, making it harder to wind down.
To protect your sleep, consider disconnecting from screens at least an hour before bed. Using features like blue light filters on your devices can help, but the best practice is to reduce evening screen time altogether. Sticking to a regular sleep schedule also teaches your body when to shut down, making it easier to fall and stay asleep.
SOURCE: HEALTHLINE
About the Author: Sandy Bullard is the Owner/Practitioner of Cornerstone to Healing ~ Christian Health & Healing
She is dedicated to personally helping you. She sees individuals remotely on zoom. She only works with individuals who are willing to make changes because she knows that doing the same thing, gets the same results and she wants better results for you!
No excuse payment plan options are available for any budget.
Call for an appointment today 585-648-1999
We review your personal routines during your Wellness Program with Cornerstone to Healing
Detoxing Can Go Wrong
Signs Your Detox May Not Be Working
There are many methods you can use to detox your system. There are water detoxes, fasting, extreme dietary changes, medications, over the counter products, enemas teas, elixirs and more.
Improper detox methods can lead to major side effects because the toxins can't clear out of the body fast enough or completely process them and they re-circulate back into the body to be stored in different places. Possibly causing harmful symptoms you never had before.
If you have never detoxed before, get some guidance so you don't end up sicker than you were to begin with.
That redistribution of the toxins causes you to feel sick and it's actually quite dangerous.
Here is why:
If it was a heavy metal from say, tooth amalgams (those old silver fillings) and it redistributes into the blood system, it could cross the brain barrier and cause memory loss.
Or if it is a mold that has been swirled around inside your tissues, instead of being processed and released from the body it could end up in your lungs causing a breathing problem.
That is why it's important that you learn how to detox like we do in our wellness programs. So it's safe and the toxins are released at a safe speed and completely processed with the help of detox supplements that have been designed especially for a safe effective detox process. After you have done it once, then you know how to do it again.
Doing detox is key to staying as healthy as possible. On the other side of that coin ...over detoxing is not recommended. You could pull out too many toxins
Symptoms your detox isn't working correctly are:
- Extreme Fatigue
- Digestive Issues
- Skin Rash
- Shaking
- Joint pain
- Strong Body Odor
- Dizziness/fainting
- Headaches/Brain Fog
While these are also symptoms of detoxification, you should be monitored by a health professional if you are not experienced at it. If you are pregnant or nursing do not detox.
About the Author: Sandy Bullard is the Owner/Practitioner of Cornerstone to Healing ~ Christian Health & Healing
She is dedicated to the work God puts before her.
She sees individuals remotely on zoom.
Many payment plan options are available
Call for an appointment today 585-648-1999
Included in each Personalized Wellness Program Cornerstone to Healing ~ Christian Health & Healing
WHEN YOUR MIND CAN'T LET GO
Warning Signs That Tell If Your Mind Won't Let Go
The other day I was reading an article by Lee Babauta and he was talking about how sometimes our minds get fixated on a thought or idea and refuse to let go.
This is something I think we all experience from time to time.
But I have noticed in my own life, and maybe you have too, that it usually happens at our weakest point. The proverbial "straw" that broke the camel's back moment.
The very point at which we need the Holy Spirit to intercede for us. Somehow we forget to call on Him? Our promised helper, guide and cherished gift!
What are these signs that we are living in the flesh?
(I will quote these from his article)
-You won't let go of an argument.
-You're known for always wanting to be right.
-You stew over an offense for a long time.
-You hold grudges.
-You're frustrated because things aren't the way you'd like them to be.
-People get tired of you complaining or being frustrated by the same things all the time.
-You regret things and wish you could go back and redo key moments of your life.
-You can't forgive yourself for things you've done.
If we recognize and repent of any of these in our own lives today, let me remind you that God gave us His only son, Jesus Christ, and when you believe in Him, and repent of your past sins, you are forgiven and the gift of the Holy Spirit is given to you, to dwell in your heart.
The Holy Spirit is a gift, just like our salvation is. The Holy Spirit has the power to overcome anything in our lives. Our thoughts, habits, behaviors, fixations, demonic forces, health struggles, anything we ask His help with.
Romans 8:26 (KJV) "Likewise the Spirit also helpeth our infirmities: for we know not what we should pray for as we ought: but the Spirit itself maketh intercession for us with groanings which cannot be uttered."
Even when we don't know what we need or how to ask, He (The Holy Spirit) makes our needs heard in heaven.
As the Practice Owner of Cornerstone to Healing, I understand the struggles of each of our members and myself. Becoming healthy is a challenge. We guide you through those challenges.
Are you ready? Is it time for you to change your life? We are here to give you the tools you need to break those chains and live a life that is free and healthy!
-------->Schedule Your Free Consultation <---------Discover how our Integrated Synergy Protocol can help you reclaim your health and vitality, naturally, as God intended.
About the Author: Sandy Bullard is the Owner/Practitioner of Cornerstone to Healing ~ Christian Health & Healing
She is dedicated to the work God puts before her.
She sees individuals remotely on zoom.
Many payment plan options are available
a Path Less Prescribed: one Health Pioneer's Journey
From corporate healthcare to natural healing - how divine guidance shaped my journey
The Wake-Up Call
Sometimes the most powerful insights come from what we choose to leave behind.
For me, as a nurse, it wasn't until I stepped away from the 9 to 5 workplace that I discovered my true calling – though not in the way anyone might have expected.
Picture this: You're sitting at a desk, reviewing endless stacks of long-term care medical records. Day after day, you watch the same pattern unfold: more doctor visits, more tests, more procedures, more pills.
And yet, the outcomes rarely change. People aren't getting better; they're just getting sicker with even more prescriptions.
The Divine Detour
Just as I launched my natural health business, ready to change lives through food and lifestyle modifications, life threw me a curveball. Or rather, several of them.
First came Dad's health, requiring placement care. My grandmother needed to come home and live with us until her passing. Then, just when I thought I had figured out how to balance taking over all these responsibilities...
I received what I can only describe as a Divine Instruction: "Stop your practice now, today and bring everything home."
I listened, though the reason wasn't clear – until the very next day, when Mom fell and broke her kneecap, requiring six months of dedicated care.
After a few years Mom passed and by then our oldest daughter who had been battling cancer passed as well.
The Transformation
It was now seven years since my practice was closed.
I asked God what to do. I knew I needed a mission, a plan, to help me heal from all the loss or go crazy.
I wanted to return to helping those people who were searching for answers. – not just with a plan for myself, but with a mission to challenge the broken conventional wellness industry.
Where others saw only dollar signs, I saw God's divine purpose.
Where others promoted quick fixes, I developed our Integrated Synergy Protocol for health.
The results? They speak for themselves:
- Clients transformed from sideline-sitters to Appalachian Trail hikers
- Others were shocked to shed 30 pounds in two months through simple, healthy eating
- Every completed Wellness Program has earned honest 5-star reviews
The Future of Healing
Today, with the help of my team, I'm pioneering again, this time with technology. Our "Cornerstone Companion" App will put expertise in every Practice Members pocket, offering 24/7 guidance for everything from meal planning to restaurant menu navigation. It's like having myself (a professional personal health guide) at your fingertips.
Your Journey Starts Here
While we can't go back and change the past, we can start where we are and change our future.
Ready to begin your transformation? I'm ready when you are!
--------->Schedule Your Free Consultation <---------
Discover how our Integrated Synergy Protocol can help you reclaim your health and vitality, naturally, as God intended.
About the Author: Sandy Bullard is the Owner/Practitioner of Cornerstone to Healing ~ Christian Health & Healing
2025...ARE YOU READY?
GET YOURSELF INTO THE BEST SHAPE OF YOUR LIFE
Change....you know it's coming!
It’s that time of year
Everyone wants to improve something, don’t you?
But not sure if you really want to?
LETS TALK WEIGHT LOSS, BELLY FAT, LOVE HANDLES
Before you do anything…read on
Ozempic and Wegovy are the new kids on the block for quick weight loss
Before you let them “cash in” on you, learn more
Semaglutide is the active ingredient, and it slows down your digestion
That causes many side effects, some long lasting.
While investing $15,000 a year might shed 30#
Eventually you stop due to cost, then most people regain around 27#
Now that elevates your risk for other problems
Consider using nature as a go to, God's plan for self-healing provides weight loss safely without bad side effects.
At Cornerstone to Healing, we listen to our practice members who need to lose weight and teach exactly how to do it in order to maintain your weight loss forever.
Our Integrated Synergistic Protocol sets us apart. Within this protocol we offer everything you need. It's this secret weapon that gets rid of cravings, helps you make healthy choices in any restaurant, boosts energy naturally, improves brain fog, gets rid of pain and inflammation, balances hormones and those numbers that need to improve....no problem.
Our practice members come away with a new ability to make healthy choices and apply the very techniques we teach. It's so easy, anyone can do it.
This not only prepares them but prevents them from regressing into their old habits. They have a new attitude, a determination and a fierce sense of “God and I have got this” which they can use to spread hope to family and friends.
Being an example of good health is the side effect of our natural wellness programs.
Who are our programs for? Weight Loss is our #1
Diabetes
Obesity/Weight Loss
Heart Disease
High Blood Pressure
Cancer
Weight gain/eating disorder
Muscle Loss
Hormone Imbalance
Bone Loss
Autoimmune Disease
Digestive disorders
Arthritis
Depression
Anxiety
Dementia
Brain Fog
Stroke
Just to name a few. How much is your health worth? Don’t let it slip away. Today is the day! For far less than any dangerous medication you can begin your own Personalized Wellness Program today.
If you or someone you love, needs to get well, reduce medications safely, lose weight now, reverse disease, just want to feel better and have more energy, we urge you to call for an appointment today.
Call Sandy 585-648-1999. We gladly work within your monthly budget.
Have you heard?
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.