Category Archives for "Perspective Health & Wellness"

Feb 20

Staying well this winter, even if you don’t have time

Perspective Health & Wellness

It’s late-February and all the excitement about the new year and its many possibilities seems like the distant past.  Now I’m busy creating the things I’ve mapped out for the year.

It feels good to start making progress, but some days I’m letting busy-ness get in the way of how I’d like to take care of myself.  My lack of time or planning means I miss a workout class that’s on my calendar, or it’s dinner time and I realize I’m out of something and have to go to the store.

If you’re super-busy and short on time this winter, here’s a
list of ideas to support your health. 
Easily.  Pick a few that feel good
and build them into your schedule.  Be
the person who does not get run down, or avoids the colds getting passed around
your home or office this season.

Schedule time for
exercise you enjoy
.  Regular movement
boosts your circulation, mood and immune system.  Can you put 3 workouts or classes a week in your
schedule?  Or take a brisk 15-minute walk
daily?  Or, use your phone.  Here are lists of top workout apps from Self and Men’s

Hydrate, hydrate,
.  Start your day off right with
a big glass of water to rehydrate after sleep. 
You can add lemon or lime or enjoy warm water.  Do this before coffee or breakfast.  Staying hydrated helps your immune system and
kidneys clear out toxins.  Read how one
woman’s energy and health noticeably improved just from drinking more water in a one-month hydration

Keep your thoughts
.  Do you worry about catching
colds or the flu?  Convinced that you are
someone who gets at least one cold a winter? 
Excessive worry, about anything, can create a stress response in the
body putting you into fight or flight mode so you can react to an imminent
danger.  When you are in fight or flight
you are not in rest and repair mode.  Your
nervous system is either in one state or the other at any one time.  The more time you are in a highly stressed
state, the less time your body is doing the healing and repair work that keeps
you well.  Switch off fight or flight with
deep breathing, exercise, bringing your mind into the present moment, meditation
and yoga.

Tune up your immune system with BodyTalk.  People are coming in for help with their colds this winter.  We’ve been able to address some very specific areas that needed attention using the BodyTalk system.  BodyTalk is a therapy that helps find the “why” – the root causes behind the symptoms – and ask the body to change.  In these sessions we’ve focused on:  improving lung function, getting the immune system to focus more on healing the cold, and boosting communication between the sinuses, throat, lungs and immune system so the body can function better.

What are your favorite ways to stay well in the winter?  Share them in the comments!

Sep 01

Reflect, Refocus, Refresh Your Work Routine

Perspective Health & Wellness

The end of summer signals a time of transition for many: a return to school, the end of summer travels and backyard parties, and the shift to the fall season. It is an ideal opportunity to reflect and refocus, creating habits that set everyone in your family up for success, health and wellbeing. Here are some specific, easy ideas that you can implement today.

Your Body

Good rest, good food and good body mechanics go a long way in shaping your day-to-day experience. Here are a few easy tips to build into your routine.

  • Plan meals and snacks ahead of time – Invest time on the weekend to shop and prepare healthy meals or snacks you can bring to work or toss in the kids’ backpacks. Having them on hand will make it easier to avoid less healthy choices like candy, soda, and highly processed foods. There is solid science behind cutting soda out of your diet entirely. Find out how quitting soda can improve your health.
  • Take a break – Research clearly shows that taking breaks actually increases productivity.  Getting up from your desk and standing every 30-60 minutes can help refresh your mind and focus, improve muscle tone, circulation and metabolism, and help avoid what’s now being called “sitting disease.”  Take a few minutes to walk, stretch, connect with your co-workers or, if you work from home, pet the dog! has lots of info on becoming less sedentary.
  • Wellness programs – If you work in an office, does your office offer a wellness program?  See what’s available to help with exercise, healthier eating, weight loss, stress reduction, mindfulness and more. It’s that much easier to use the program if there’s a gym on-site or access to health coaches.

Your Mind

What actions can you take to lower stress? If there is too much on your plate, take a hard look at what you can step away from to reduce your load. No one can do it all without sacrificing something. What are you sacrificing and is it worth it?

  • Complaining – It can be a relief to complain, vent, blow off steam, and from time to time it’s necessary. Done too frequently, or as your default, just keeps you focused on what’s going wrong. It can also cause you to miss everything that’s going right! New information shows that it may also be affecting your health by damaging the brain and boosting stress hormones. Decide instead to raise your awareness: simply noticing when you start to complain. Can you turn it around and consider how to improve a situation, make a positive difference or be a contributor to change? Just noticing the pattern and reframing the thought will help you accomplish more and feel better.
  • Breathing exercises – Take a minute or less to slow and deepen your breathing, learn a quick breathing exercise or simply close your eyes and take a few deep breaths. Sending oxygen to your brain, slowing your heart rate and letting your mind rest for a moment can clear your thoughts, improve focus and reduce stress levels in your body. Deep breathing is an easy, effective, free way to calibrate at the start of the day, or recalibrate when you get back from lunch or after a really stressful meeting.  Here are 6 easy breathing exercises to try.

Your Environment

Your environment always wins. You may have heard this before. Have you noticed how different you feel at work in an office versus walking on a beach or relaxing in your home? Create an environment that supports your wellbeing as much as possible. At work, your ability to change your workstation or office may be limited, but you do have the power to bring food that will support your health, choose water over soda or coffee, and take brisk walks during your breaks.

  • Time and Routines – Create a morning routine, or schedule, that prepares you to get the most out of your day.  Go to bed at the right time to give yourself a full night’s sleep. Know when you need to get up to complete your routine in time to leave for work or start at the home office. What should be done the evening before because it won’t fit into the morning?  Would an end-of-workday routine help create success for you the next day?  Use the last 15 minutes of the day to map out the next day’s priorities, make some or all of your lunch, prep your snacks or choose your outfit for the next day.
  • Work space – I feel the best working when my desk is organized and fairly clean.  Even though I have long to-do lists, if there’s less clutter it’s easier to get things done. Consider investing a half hour each week for filing and straightening up your workspace. Schedule a block of time for it on your calendar and show up for yourself just as consistently as you would for any other meeting. You might prefer to do your organizing a little bit at a time as part of your end-of-workday routine.

I encourage you to start with any ideas on this list that sound or feel good to you. Begin with one or two and add more as you go. Small changes can make a big difference!

Jul 04

Letting health freedom ring

Perspective Health & Wellness

Happy Independence Day!  Today we celebrate the freedoms we have here in the US and those that have given so much to ensure it.  I hope you are enjoying the day with good food, your friends and family, and taking some time to relax.

As you may know, today I like to talk about health freedom.  Good health gives us the ability to enjoy our time with others, work and earn a living, pursue our interests and much more.

For me this year it’s about choosing whether to continue searching and trying new things, or whether to stop pursuing solutions.  To continue to seek – or decide that where I am right now is ok.

I’ve been on a seven plus year journey to find solutions that will to stop my body from creating migraines.  I’ve explored craniosacral therapy, supplements, energy work and more.  They’ve helped a lot.  But for this health issue I am still seeking.  The migraines take away too much freedom.  Since I never know when to expect them, I avoid planning travel with my husband and avoid making commitments that can expand my business.  Where I am right now is not ok.

So this year I’ve added chiropractic and detox for infection and metals, and am grateful for the practitioners who help me.

I see this pursuit in my clients as well.  From a husband and wife who are exploring nutrition and the experiences of others to recover from cancer and optimize health, to a dedicated mom seeking independence for her son, who has been trapped in autism, with BioResonance and BodyTalk.  Healing is possible.  We can have more freedom when we have better health.

Wishing you abundant health freedom!

Jun 29

Three Powerful Sleep Techniques You’ve Probably Never Heard Before

Perspective Health & Wellness

Restful sleep is vital for your health. During sleep, the body does important work, repairing damage done during the day, cleaning toxins from the brain and internal organs, and making the next day’s supply of hormones. The brain kicks into high gear, processing information absorbed through the day and allowing the subconscious mind to explore thoughts and ideas the conscious mind is too busy to work through during waking hours. While the standard recommendation for adults is an average of seven to nine hours per night, over 40% of Americans get less than then minimum. Lack of sleep, or poor-quality sleep, can have disastrous effects to your body and brain’s health. Documented effects include chronic illnesses such as diabetes, heart disease and obesity as well as cognitive impairment, memory loss and inability to focus.

We’ll dive into some more creative ideas in a moment, but first, here are a few foundational options you can work into your routine right now:

  • Find a regular sleep schedule and bedtime routine – and stick to it! Going to bed and waking at the same time every day creates a rhythm for your brain and body. Commit to your schedule during the week and do your best on weekends. Include in your schedule a bedtime for your electronic devices, turning them off a half hour before bed. Not only will you begin to find it easier to fall asleep, you’ll benefit from getting a better night’s rest.
  • Create a cozy sleep space. Make sure your room is dark, quiet and comfortable. Many people find it difficult to sleep in a cluttered room, since unfinished tasks keep the wheels of the brain spinning, so do your best to keep your sleeping space tidy. Consider keeping your electronic devices turned off or in another room. Consider turning off Wi-Fi when sleeping to minimize EMFS.
  • Lower the lights, eliminate lights with a blue tint and consider a pink Himalayan lamp or other lighting with an orange hue. Before the advent of modern lighting, homes were lit dimly at night, since candles and lamp oil were costly and not all that bright to begin with. Many people simply followed the rhythm of the sun. Creating a more dim ambiance and including orange lighting that suggests the setting sun can help your brain release the hormones related to sleep at the right time, easing more readily into sleep.

Now, the juicy part. Here are some approaches that might be new to you. Depending on your needs, they may be powerful solutions.

  • Mouth taping – Do you sleep with your mouth open, or do you breathe through your nose? Dentist Mark Burhenne’s blog explains the health benefits of increased time nose breathing during sleep at night. Dr. Burhenne says, “Mouth breathing elevates blood pressure and heart rate, worsens asthma and allergies, and deprives the heart, brain, and other organs of optimal oxygenation.” If you sleep with your mouth open, using tape on your mouth can help keep it closed overnight. There are how-to videos on mouth taping to help you get started. There is also a gel product for those who don’t want to use tape. Take caution in suggesting this option to your significant other – so they don’t take it the wrong way!
  • Yoga Nidra – Sometimes known as sleep yoga, yoga nidra is nothing like the typical yoga done in studios and gyms for toning and exercise. Yoga nidra is a guided meditation technique, during which you lie comfortably, close your eyes and follow the directions on the audio track. You will be guided to do some deep breathing and direct your attention to different parts of the body, which helps to calm and focus the mind. While you usually stay awake and aware through the length of the meditation, you end up feel rested, peaceful and recharged. It’s said that 45 minutes of yoga nidra feels like 3 hours of regular sleep. Here’s an intro to the practice and there are many recorded meditations you can find online. is a fantastic, free resource with dozens of recorded meditations, including tracks in English, German, Italian, Russian and Spanish. If this idea appeals to you, check out the book Daring to Rest by Karen Brody. Her 40-day challenge can make a real difference in the way you feel. In all its forms, yoga nidra can be done anywhere – in bed at home, in your office chair, in the car before school pick up, in your seat on a plane… you get the idea.
  • RightSleep® method vitamin regimen – I was intrigued to read about this program from Dr. Stasha Gominak. She found that during sleep: our bodies go into “repair mode” literally making repairs to body parts; we make the next day’s supply of various chemicals, like hormones and neurotransmitters; and, that vitamins are the building blocks for these repairs. Using a combination of blood tests to determine nutrient levels and deficiencies, tailored supplementation and sleep and health pattern monitoring, Dr. Gominak treats all types of sleep disorders, including apnea and insomnia. By helping improve the duration and quality of sleep, this program may also help improve mood, pain and chronic illness and more. Read more about it here.

Whether you take charge of your sleep or let it take charge of you, the quality and quantity of your daily rest will affect the way you think, feel and heal. Decide today to take a proactive approach and enjoy the benefits!

How is your sleep schedule now and what do you plan to change or implement today? Have you tried any of these methods? Tell me in the comments!

Mar 01

You’re injured. Is Your Body Having a Communication Breakdown?

Perspective Health & Wellness

Your body is an internet of sorts.  When it’s working well, all your body parts are in regular communication with each other, exchanging information back and forth.  I was amazed when I first learned this.  I used to think that only the brain spoke to the body, sending out instructions.

What does this look like in your daily life?

Digestion – If you’re enjoying your favorite food, you take a bite, chew and then swallow, sending the food down to your stomach.  The stomach begins to do its job of breaking down and digesting the food.  It also tells your liver, gall bladder and small intestine (and other parts of your digestive system) that food is on its way.  The liver, gall bladder and small intestine, etc. receive the information and get ready to further process the food.  And so on as the food moves along and into your large intestine.  Good communication helps you digest better.

Movement – When you stand up, take a step forward and begin to walk across the room, the left and right sides of your body have a conversation.  When the left side is done stepping forward the right side takes its turn and vice versa.  Your steps are smooth and even when there is a balanced flow information between right and left.

A car accident, a fall, or a sports injury, is going to disrupt some of this vital communication.  How much will depend on where and how badly you’ve been injured.

What happens next?

With a serious fall, the information flow between the left and right sides and the upper and lower body can be affected.  The result could be lack of coordination, or persistent pain in the injured areas.  Compensating by using the uninjured or pain-free side can lead to even more imbalance.

Imagine someone running behind your tv or computer and pulling on the wires and cables.  All signals are not getting through 100% so the picture is not clear or not working.  To fix it, you need to plug everything in again.  Our bodies work in a similar way.

Here’s how a simple fall created chronic pain.

I worked with a hair stylist who fell in a store and injured her wrist.  Her wrist and hand were in pain.  She was wearing a brace on her wrist.  She usually washed her clients’ hair, but it was too painful.   The salon had to get her an assistant.  After a few weeks the pain was still there.

We did a healing session to balance communication in her body.  First was balancing the left and right sides of her brain to help her nervous system function better.  Next was balancing communication between the upper and lower spine, her wrists, and a few other body parts.  When I spoke to her a few months later she said that the pain was gone two days after the session!

Our bodies have an amazing capacity to heal themselves.  Sometimes a little help restoring communication sets up the right conditions to heal and relieve pain.

Feb 01

Do You Have Permission to Heal and be Healthy?

Perspective Health & Wellness

Do You Have Permission to Heal and be Healthy?

Have you ever wondered why no matter what you do, no matter how many doctors and health care professionals you see, you can’t heal, get better or recover the way that you would like to?

We’re all unique and it’s possible you haven’t found the right tools or solutions yet for your specific needs.

However, it could be something else. You may not have permission to heal. You may not have permission to be healthy. How is that possible? On a conscious day-to-day level of course, you want to have better health. But on a deeper, subconscious level there may be restrictions that prevent healing. You can think of them as bugs in the software that runs your body, or instructions in your body’s user manual that don’t support your health.

Lack of permission can take many forms.

Some people benefit from being unwell. They may get more attention and care from family members. Being sick may allow them to avoid facing responsibility, or even their potential in life. A deep association between sickness and being nurtured, often created in childhood, can prevent full healing and recovery. As a result, they may not have permission to be well.

If you’re a workaholic or just have a strong work ethic, do you have permission to put your health ahead of work?

There are plenty of overwhelmed moms out there. Do they have permission to take a break from time to time and relax?

Lack of permission to heal is like a giant road block or stop sign on your journey to better health.

I checked in with myself and found that I don’t have permission to be healthier than some people in my immediate family. These blocks rarely make sense.

Consider a few statements that came up in recent client sessions:

– I give myself permission to be truly healthy and vibrant
– I give myself permission to rest when I need to
– My spirit gives me permission to thrive

Imagine how not having these might get in the way of recovery, or even everyday health.For some people this could create an uphill battle. You could be doing all the right things: eating well, exercising, getting enough sleep and more, but part of your story is that there’s an overriding rule in the way of the health you desire.

This is good news. Giving yourself permission to heal and experience good health may be one of the missing pieces to your recovery. Finding the details and allowing permission may help clear the way for more progress towards your health and wellness goals.

Jul 17

What is Craniosacral Fascial Therapy (CFT)?

Perspective Health & Wellness

What is Craniosacral Fascial Therapy?

Craniosacral Fascial Therapy (CFT) helps release the strain and tightness from trauma that’s stored in the body’s fascia.

The fascia is a full-body connective tissue web that surrounds and stabilizes every structure inside your body.  And it can apply tremendous pressure to the nerves, blood and lymphatic vessels, muscles, organs, and bones.

Injuries can restrict the fascia and lock it into patterns of dysfunction.  These restrictions may occur before or during birth and they accumulate throughout life, affecting the normal movement of the brain and body parts.

CFT helps release these restrictions which allows the brain and body parts move more freely.  This results in tremendous health benefits.

Newborns, children and adults can benefit from CFT.  It starts the process of self-healing from many conditions including: headaches, migraines, neck pain, earache, sinus conditions, back and hip pain, decreased cognitive abilities, depression, anxiety and more.

Developed by Dr. Barry Gillespie, CFT focuses each technique on both the craniosacral and fascial systems simultaneously.  It’s a gentle merging of the foundations of Craniosacral Therapy and Fascial Release work.  For more information on CFT visit the CFT website or FaceBook page.

Jul 17

What is BodyTalk?

Perspective Health & Wellness

BodyTalk is a simple and effective holistic therapy that allows the body’s systems to work together in greater harmony – so they can operate as nature intended. Stress from our daily lives can disrupt the ongoing communication between the body’s systems. When these lines of communication are compromised our health and well-being may decline. BodyTalk reconnects these communication lines. By doing so, BodyTalk stimulates the body’s natural ability to balance and heal itself on all levels – physical, mental, emotional and spiritual.

Jul 17

Meet Liz

Perspective Health & Wellness

Renewal Wellness Group was started with the goal of helping people and their pets find better health through BodyTalk and other natural therapies. We are honored to work with you in your journey to better health and a better life.

We help people with pain, injury recovery, digestive issues, allergies/intolerances, emotional issues and more. We work with you release and repair the effects of stress on your body and life. Using safe and effective natural therapies, we address the underlying causes of your health concerns for long-lasting results. People of all ages and pets are welcome.