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Do You Even Meditate?

Meditation

Meditation class (20 minute audio) link to dropbox here: Daily Meditation

Meditation is not just for the spiritual hippies and you don’t have to practice it for years to experience the benefits. Simply drop your thought and focus on your breath and you nailed it! Now you can diversify as you please from a simple breath cycle in your car at a stop light to a 20-minute peaceful rest in a comfortable atmosphere. The benefits of meditation are far reaching in physical, mental, emotional and spiritual health. Research continues to support its efficacy in all areas of the human condition.


Don’t knock it till you try it!

  • If you are not comfortable sitting quietly with yourself, how do you expect anyone else to be comfortable in your presence?
  • If you are a “high performer” in constant need of tasking, efficiency, and crossing things off your to-do list, then you might criticize: “what a complete waste of time!” Trust me. After you give meditation a fare chance, you will easily understand how it will improve performance in all areas of your life.
  • If you have meditated before and it didn’t do anything for you, maybe you tried too hard. There is a subtle “letting go” that is important with meditation. Just like over-thinking the correct bio-mechanics of your golf swing will likely force you to slice the ball into the sandpit. Keep it simple and just hit the ball with the stick.

Tips for beginners:

  • Find a quiet, safe place where you are unlikely to be interrupted by other people or noises.
  • Do some light stretching and deep breathing as you settle into a comfortable seated position.
  • Scan your body for areas of tightness and relax them.
  • Gently close your eyes and focus on breathing a deep, slow, relaxed breath.
  • Find a place in your mind between your thoughts to rest in. As a new thought pops up, let it pass by without becoming distracted by it. Do not criticize yourself because of these thoughts. Do not judge yourself because of impatience, distraction or irritability.

Classes to be announced at Baltuska Chiropractic.

Please join us for a free transformative evening of guided meditation. We will start each week with a short 5 to 10 minute video detailing our instructions for the following week’s daily meditative practice. Then we will peacefully enjoy a guided (20 minute audio) recorded group meditation together. I’ll invite you to repeat this 20 minute audio daily on your own until the following week’s event where we will then watch the next video and repeat over the course of 9 weeks. This is great for beginners and professionals alike. You will likely discover wonderfully insightful things through self reflection wether you decide to drop in for one session or follow-through with the entire course.

The science on meditation is clear: When practiced for as little as 20 minutes a day, meditation reduces depression and anxiety, lowers blood pressure, alleviates insomnia, increases mental clarity and focus, instills a sense of peace and much more. The challenge is that many people do not know how to effectively meditate, including, in some cases, those who have meditated for years

The video and audio is shared with us from international teacher, Joey Klein. Combining the ancient wisdoms of East and West with the latest science in genetics, psychology and brain function, Joey shares how to transform your life by shifting deep mental, emotional and physical patterns that create stress and limit success. Joey describes what is possible for people that want to see fulfillment in all areas of life – relationships, health and well-being, and career.

More inforation at:
joeyklein.com

Here are a few short YouTube clips that highlight the research demonstrating the many benefits of meditative practice:
Max Lugavere: https://youtu.be/y2S4tZxHtWw
Dr. Oz: https://youtu.be/bb5OOO_0HXs
Ted Talk: https://youtu.be/m8rRzTtP7Tc

You can incorporate prayer and/or EFT tapping into your routine as you please for even better results! Read more about EFT at this link: Emotional Freedom Tapping Technique (EFT tapping)

In good health,

Kelly Baltuska, DC


Healthy Habits Prevent Disease

A male in the U.S. has a better statistical chance of winning a Super Bowl ring or an Academy Award than they do of reaching the age of 65 without a diagnosis of diabetes, hypertension, or heart disease. With a gloomy statistic like that, it seems we are all destined for illness. As if it is our fate. As if it is out of our control. You may even feel like: “My Mom and Dad had it so I’m expecting to have it.” This is just not true!


These major pathologies are both preventable and reversible through lifestyle choices. These 3 major illnesses which can hinder the quality and length of life can be avoided if we so choose. If you have already been diagnosed with one, or even collected all three, you can still make a choice to reverse the conditions. You can change the habits that you do every day, to allow your amazing body to heal. The details and recommendations are fairly common knowledge now. We all know that we could choose to be healthier. You can even google: “how can I lower my blood pressure naturally?” or “How can I reverse my diabetes?” or “How can I prevent or reverse heart disease?” If you do a little bit of poking around, I’m sure you’ll find that all of the recommendations and healthy habits overlap. They are the same. All will include exercise, (move your body, challenge your body, make it sweat, tear some muscle, burn your lungs with exercise) All will include wholesome nutrition, (Stop feeding yourself things without any nutritional value, eat beautiful colorful vegetables, healthy fats, fibers, protein and drink plenty of water) all will include ways to lower stress and get more sleep. (be sure to get to sleep especially between the hours of 10 pm to 2 am for many different healthy reasons) All should include regular Chiropractic adjustments to allow the Central Nervous System to express itself to the fullest potential. So we all know that we can always do a better job taking care of ourselves. The knowhow is available. The kicker is: What is it going to take to provoke you to change your ways? We are so comfortable and stubborn and afraid of change. We are creatures of habit who are so reluctant to change. You may have heard the words for a person to change; they must be pushed by pain, or pulled by a vision. Otherwise we will just sit right where we are in life. [Arms crossed] “No thanks, I’m fine right here.” To move me I must feel excruciating pain, be it physical or mental, to provoke me to get out of pain. My current state has to hurt really badly. Or, to move me, I must see an inspiring vision of what my life could be. I must see someone doing something awesome that I’d like to do, that I know that I can do if I set my mind on it. Or simply be around someone vibrant with youthful health that practices what they preach and is responsible for making healthful changes in their life. This will help me know that I could have that too. This might pull me toward a vision to change the way I am.
The tricky part of these 3 major pathologies (heart disease, hypertension and diabetes), and a lot of other diseases, is that you can slowly acquire them without any major pain. They can creep up and snatch you in a very ninja-like way. You can succumb to them without being in any real pain. You may have some uncomfortable symptoms that cause you to seek medical care and a diagnosis with a prescription. It gets really messy when you get some strong drugs that mask the symptoms. Then disease can get way out of control! These amazing breakthrough medicines just make it more comfortable for us to live with disease. This is missing the big picture. To prevent or reverse disease in our life, we have to be pulled by a vision of what could be to inspire us to change our daily lifestyle habits. Pain will not likely be the instigating factor. So find a vision and hold on to it.
Some of us treat our body the way we treat our car. No care or maintenance. We just drive it right into the dirt. We wake up every day and count on it to work the way we expect it too. Until too many days go by without attention and we wake up sick and we can’t do what we want. We can’t play golf with friends or we can’t play with our children or grandchildren. Or maybe we wake up and the car won’t start or it breaks down.
Or maybe you’re the guy who dumps all his time, energy, and money into taking very detailed care of the car, leaving absolutely no attention to your body. This guy pulls up in to park his beautiful sports car. It is squeaky clean and shiny. He climbs out of the car dragging a dead leg behind him in a lot of pain. He hobbles into the office carrying a bag of chips and a soda pop and he calls that his “lunch”. He has just come from filling his car with the finest quality products; the most expensive oil and gasoline that money can buy. He spent all his time and energy waxing and polishing it. Here he is spending top dollar on his ride while feeding himself the poorest, nutritionally bankrupt “food-like-substance” available. The cheapest products and care for himself and the best of the best for his car.
The good Lord blessed us with amazing human bodies that are built with an inherent capability to regulate the pressure of our blood as it courses through our arteries and veins. As we abuse the body day to day, over years without care, it begins to show signs of wear and tear. One of these signs is an increase in blood pressure. Our body is struggling to maintain performance with poor improper care. Sadly we attempt to exogenously regulate our BP by introducing a substance into our bodies that tampers with our chemistry. We take BP medication to lower the pressure for some time. Really consider this. Really think how ludicrous this idea is.
Amazing and brilliant mechanics build cars for performance. They install the wonderful capability for a car to cool it as it works so hard to burn fuel and propel itself against gravity to all of the places we like to go. Over time with wear and tear, let’s say my car loses the ability to cool itself and begins to overheat. I’ve got to keep moving so I stop at the quick trip to buy a bag of ice and place it over the top of the engine to cool it down. The ice melts and the car cools. I get in and drive a few more blocks down the road until it begins to overheat again. Then I stop again to buy another bag of ice and place it over the engine to cool it. This is silly right!? This is ridiculous! It would never work, it is not sustainable. You would call me a fool if I tried this. My car lost the ability to regulate its temperature and I’m trying to cool it with external means. What is the difference with this analogy and blood pressure? Your BP is up and you stop at the pharmacy to buy pills to drop it down. You get a few more miles down the road and eventually you use all of the pills and your BP goes up again and you stop at the pharmacy (Quicktrip) to get more drugs (your bag of ice). This is not sustainable. This is stressing your body system immensely. Yet millions of Americans are completely comfortable with doing this every single day. It is the same story with diabetes and blood sugar and with high cholesterol and medications.

Reflect upon your health. What are you using as a bag of ice on your engine?


Healthy Habits Prevent Disease

A male in the U.S. has a better statistical chance of winning a Super Bowl ring or an Academy Award than they do of reaching the age of 65 without a diagnosis of diabetes, hypertension, or heart disease. With a gloomy statistic like that, it seems we are all destined for illness. As if it is our fate. As if it is out of our control. You may even feel like: “My Mom and Dad had it so I’m expecting to have it.” This is just not true!


These major pathologies are both preventable and reversible through lifestyle choices. These 3 major illnesses which can hinder the quality and length of life can be avoided if we so choose. If you have already been diagnosed with one, or even collected all three, you can still make a choice to reverse the conditions. You can change the habits that you do every day, to allow your amazing body to heal. The details and recommendations are fairly common knowledge now. We all know that we could choose to be healthier. You can even google: “how can I lower my blood pressure naturally?” or “How can I reverse my diabetes?” or “How can I prevent or reverse heart disease?” If you do a little bit of poking around, I’m sure you’ll find that all of the recommendations and healthy habits overlap. They are the same. All will include exercise, (move your body, challenge your body, make it sweat, tear some muscle, burn your lungs with exercise) All will include wholesome nutrition, (Stop feeding yourself things without any nutritional value, eat beautiful colorful vegetables, healthy fats, fibers, protein and drink plenty of water) all will include ways to lower stress and get more sleep. (be sure to get to sleep especially between the hours of 10 pm to 2 am for many different healthy reasons) All should include regular Chiropractic adjustments to allow the Central Nervous System to express itself to the fullest potential. So we all know that we can always do a better job taking care of ourselves. The knowhow is available. The kicker is: What is it going to take to provoke you to change your ways? We are so comfortable and stubborn and afraid of change. We are creatures of habit who are so reluctant to change. You may have heard the words for a person to change; they must be pushed by pain, or pulled by a vision. Otherwise we will just sit right where we are in life. [Arms crossed] “No thanks, I’m fine right here.” To move me I must feel excruciating pain, be it physical or mental, to provoke me to get out of pain. My current state has to hurt really badly. Or, to move me, I must see an inspiring vision of what my life could be. I must see someone doing something awesome that I’d like to do, that I know that I can do if I set my mind on it. Or simply be around someone vibrant with youthful health that practices what they preach and is responsible for making healthful changes in their life. This will help me know that I could have that too. This might pull me toward a vision to change the way I am.
The tricky part of these 3 major pathologies (heart disease, hypertension and diabetes), and a lot of other diseases, is that you can slowly acquire them without any major pain. They can creep up and snatch you in a very ninja-like way. You can succumb to them without being in any real pain. You may have some uncomfortable symptoms that cause you to seek medical care and a diagnosis with a prescription. It gets really messy when you get some strong drugs that mask the symptoms. Then disease can get way out of control! These amazing breakthrough medicines just make it more comfortable for us to live with disease. This is missing the big picture. To prevent or reverse disease in our life, we have to be pulled by a vision of what could be to inspire us to change our daily lifestyle habits. Pain will not likely be the instigating factor. So find a vision and hold on to it.
Some of us treat our body the way we treat our car. No care or maintenance. We just drive it right into the dirt. We wake up every day and count on it to work the way we expect it too. Until too many days go by without attention and we wake up sick and we can’t do what we want. We can’t play golf with friends or we can’t play with our children or grandchildren. Or maybe we wake up and the car won’t start or it breaks down.
Or maybe you’re the guy who dumps all his time, energy, and money into taking very detailed care of the car, leaving absolutely no attention to your body. This guy pulls up in to park his beautiful sports car. It is squeaky clean and shiny. He climbs out of the car dragging a dead leg behind him in a lot of pain. He hobbles into the office carrying a bag of chips and a soda pop and he calls that his “lunch”. He has just come from filling his car with the finest quality products; the most expensive oil and gasoline that money can buy. He spent all his time and energy waxing and polishing it. Here he is spending top dollar on his ride while feeding himself the poorest, nutritionally bankrupt “food-like-substance” available. The cheapest products and care for himself and the best of the best for his car.
The good Lord blessed us with amazing human bodies that are built with an inherent capability to regulate the pressure of our blood as it courses through our arteries and veins. As we abuse the body day to day, over years without care, it begins to show signs of wear and tear. One of these signs is an increase in blood pressure. Our body is struggling to maintain performance with poor improper care. Sadly we attempt to exogenously regulate our BP by introducing a substance into our bodies that tampers with our chemistry. We take BP medication to lower the pressure for some time. Really consider this. Really think how ludicrous this idea is.
Amazing and brilliant mechanics build cars for performance. They install the wonderful capability for a car to cool it as it works so hard to burn fuel and propel itself against gravity to all of the places we like to go. Over time with wear and tear, let’s say my car loses the ability to cool itself and begins to overheat. I’ve got to keep moving so I stop at the quick trip to buy a bag of ice and place it over the top of the engine to cool it down. The ice melts and the car cools. I get in and drive a few more blocks down the road until it begins to overheat again. Then I stop again to buy another bag of ice and place it over the engine to cool it. This is silly right!? This is ridiculous! It would never work, it is not sustainable. You would call me a fool if I tried this. My car lost the ability to regulate its temperature and I’m trying to cool it with external means. What is the difference with this analogy and blood pressure? Your BP is up and you stop at the pharmacy to buy pills to drop it down. You get a few more miles down the road and eventually you use all of the pills and your BP goes up again and you stop at the pharmacy (Quicktrip) to get more drugs (your bag of ice). This is not sustainable. This is stressing your body system immensely. Yet millions of Americans are completely comfortable with doing this every single day. It is the same story with diabetes and blood sugar and with high cholesterol and medications.

Reflect upon your health. What are you using as a bag of ice on your engine?

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More than 80% of Americans are deficient in Vitamin D

vitamin d

The geographic location of the United States on Earth is known as the “Mid-Latitudes” (from 35 to 50 degrees). This position causes us to have little to no access to UV-B rays from some point in autumn to some point in spring. These UV-B rays are required for us to naturally produce vitamin D in our body. During these times, we must rely on our stores of vitamin D that we have accumulated through the summer and/or vitamin D from foods and supplements. Those who are not aware of this information and do not supplement are very likely to be suffering from Vitamin D deficiency. This deficiency is associated with a myriad of health problems anywhere from poor functioning immune system to increased risk for cancers and many other diseases. It is unfortunate that more than 80% of Americans may be deficient. There are small amounts of vitamin D in a few foods. Unfortunately it is nearly impossible to get the proper amount that your body needs from food.


Vitamin D is the vitamin of the sun. When our skin is exposed to sunlight, UV rays activate a blood soluble form of the vitamin termed D3. There have been a manyimportant discoveries in the past few years about the health benefits of having optimal levels of this vitamin in our body. A powerful article in the American Journal of Clinical Nutrition identifies vitamin D’s potential for contributions to good health in the adaptive and innate immune systems, the secretion and regulation of insulin by the pancreas, the heart and blood pressure regulation, muscle strength and brain activity. Furthermore, it demonstrates that 36 different organ tissues in our body respond biologically to vitamin D. Similar to the past newsletter about Omega 3 Fatty Acids, optimal vitamin D levels has been shown to reduce the risk of death from ALL CAUSES.


Order High Quality Vitamin D Supplement at this link:

vitamin d3 5000 metagenics

How Much Vitamin D Should I Take?

It is a great idea to add this one as a supplement for your daily use. Adults in the United States should take 5,000 units of Vitamin D each day through the summer and increase intake to 10,000 units through the winter months. Children from the ages of 5 to 10 should take 2500 units each day. For those under the age of 5; supplement with 35 units per pound per day.
For those who may have been deficient for an extended time, it is important to have levels tested by a lab using a serum test or a dried blood spot test. It may be necessary to supplement with 4 to 5 times the recommended doses above for a short time to restore adequate levels.


I have recently been tracking my vitamin D intake from the Sun using a smart phone application called “D minder”. With a few clicks, the app can very accurately track your intake and account for many different variables including geographic location, cloud cover, amount of skin exposed, etc. The app can also warn when too much exposure is increasing your risk of burn. The use of this app has helped me to really understand how difficult it is to maintain adequate vitamin D levels from sun exposure alone. It also helps me to be more mindful of the time I spend in sunlight and offers me more opportunities to obtain the vitamin more naturally.
Please enjoy this 4 minute video clip that further discusses the topic:

For more information, please visit http://www.vitamindcouncil.org/

Order High Quality Vitamin D Supplement at this link:

vitamin d3 5000 metagenics

 


More than 80% of Americans are deficient in Vitamin D

Vitamin D

The geographic location of the United States on Earth is known as the “Mid-Latitudes” (from 35 to 50 degrees). This position causes us to have little to no access to UV-B rays from some point in autumn to some point in spring. These UV-B rays are required for us to naturally produce vitamin D in our body. During these times, we must rely on our stores of vitamin D that we have accumulated through the summer and/or vitamin D from foods and supplements. Those who are not aware of this information and do not supplement are very likely to be suffering from Vitamin D deficiency. This deficiency is associated with a myriad of health problems anywhere from poor functioning immune system to increased risk for cancers and many other diseases. It is unfortunate that more than 80% of Americans may be deficient. There are small amounts of vitamin D in a few foods. Unfortunately it is nearly impossible to get the proper amount that your body needs from food.


Vitamin D is the vitamin of the sun. When our skin is exposed to sunlight, UV rays activate a blood soluble form of the vitamin termed D3. There have been a manyimportant discoveries in the past few years about the health benefits of having optimal levels of this vitamin in our body. A powerful article in the American Journal of Clinical Nutrition identifies vitamin D’s potential for contributions to good health in the adaptive and innate immune systems, the secretion and regulation of insulin by the pancreas, the heart and blood pressure regulation, muscle strength and brain activity. Furthermore, it demonstrates that 36 different organ tissues in our body respond biologically to vitamin D. Similar to the past newsletter about Omega 3 Fatty Acids, optimal vitamin D levels has been shown to reduce the risk of death from ALL CAUSES.


Order High Quality Vitamin D Supplement at this link:
order nowHow Much Vitamin D Should I Take?

It is a great idea to add this one as a supplement for your daily use. Adults in the United States should take 5,000 units of Vitamin D each day through the summer and increase intake to 10,000 units through the winter months. Children from the ages of 5 to 10 should take 2500 units each day. For those under the age of 5; supplement with 35 units per pound per day.
For those who may have been deficient for an extended time, it is important to have levels tested by a lab using a serum test or a dried blood spot test. (I do currently offer the dried blood spot test for patients at my office) It may be necessary to supplement with 4 to 5 times the recommended doses above for a short time to restore adequate levels.


I have recently been tracking my vitamin D intake from the Sun using a smart phone application called “D minder”. With a few clicks, the app can very accurately track your intake and account for many different variables including geographic location, cloud cover, amount of skin exposed, etc. The app can also warn when too much exposure is increasing your risk of burn. The use of this app has helped me to really understand how difficult it is to maintain adequate vitamin D levels from sun exposure alone. It also helps me to be more mindful of the time I spend in sunlight and offers me more opportunities to obtain the vitamin more naturally.
Please enjoy this 4 minute video clip that further discusses the topic:

For more information, please visit http://www.vitamindcouncil.org/

Order High Quality Vitamin D Supplement at this link:
order now