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Like these 10 Facebook Pages to add Health & Wellness to your Daily Newsfeed

healthy facebook

Like these 10 Facebook Pages to add Health & Wellness to your Daily Newsfeed

  1. Mark Hyman, MD: Rid yourself of your sugar addictions and overcome Diabetes naturally to get off of your insulin and other prescriptions.
  2. Food Babe: Vani Hari is a true activist and agent of change for the food world. She actively seeks the truth and justice from Big Food companies and food chains, holding them accountable and demanding the truth about harmful ingredients and food processes.
  3. David Perlmutter, MD: Author of the New York Times best seller and revolutionary game changer Grain Brain, David is shedding light on the truth about fat, wheat and processed grains. He is a highly respected author and physician and a revolutionary force in changing the face of health care.
  4. Dr. Christiane Northrup: A highly respected and well-known physician, Dr. Christiane Northrup is working to bring mind and body together, to heal and bring light to real-life health issues. She captivates her audiences with her speaking and focuses on the most pressing issues facing our society today.
  5. MindBodyGreen: Looking for one place that has all the health information you seek? MindBodyGreen is exactly that. They have mastered the art of bringing crucial and cutting-edge health information and advice to one central community.
  6. Gluten Free School: Here you’ll find an amazing collection of resources, recipes, interviews and blogs revolving around this niche topic. Jennifer Fugo brings you everything you need to know about living a gluten-free lifestyle for both beginners and veterans. With a podcast that features interviews with the top names in health and some of the most creative and delicious recipes I’ve seen, she is definitely bookmark worthy.
  7. The Blender Girl: The Blender Girl has successfully captured the attention of hundreds of thousands of people who are making small but meaningful health changes in their lives each day. Find delicious health promoting recipes here.
  8. Dr. Daniel Amen: An amazing advocate for health, Dr. Amen offers real-time solutions to real health issues. Join him as he actively brings health and wellness news and options.
  9. Michael Pollan: Michael Pollan is a game changer in the sphere of food and lifestyle. Author of amazing titles such as The Omnivore’s Dilemma and Food Rules, Pollan is shedding light on the truth behind food and our harmony with it.
  10. Environmental Working Group: The topics of toxins and food safety are not only challenging to understand, they are also complicated to navigate. The EWG is a heaven-sent organization actively working to bring you the facts behind food, toxicity and corporate responsibility. 
  11. Baltuska Chiropractic: Thank you in advance! I’ll do my best to keep you up to date on my latest inspirations to find better health.


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Disarm Your Diagnosis

disarm your diagnosis

Consider the power of the mind. Deep reflection and self awareness may help you to realize how severely limiting, constricting, debilitating, and self-sabotaging your thoughts can be.

If impressed upon you that there was something different about your body that causes it to function sub-optimally, you might for the rest of your life, believe deeply within yourself that you are a victim. You might install a deep seeded belief or value that it is more difficult for you to do something than it is for others. As you age, you may even begin to introduce yourself to others shortly followed by, “I have __________.” Insert any condition here including and not limited to: ADHD, fibromyalgia, arthritis, introvert/extrovert, obsession compulsion, sciatica, depression, flat feet, bad knees, anxiety, IBS, etc. (This list could go on for days.) Each time you say this out loud to others or quietly to yourself this ailment becomes your own. You are assigning ownership to the condition and reinforcing it in your life both consciously and subconsciously. You begin to own this sickness as if it is an accessory or even a pet. Each time it burrows deeper within your being. As time goes by, the condition you are reinforcing becomes so real. It is now a part of you that you may even consider inseparable. The more power that you grant this condition over you, the more limiting it will be in your life.
You can start to “disarm your diagnosis” right now by simply changing how you think about your condition. No longer give it power over you. No longer give it ownership by saying the words: “my bad knees” or “my migraines” etc. Rather, discuss the condition or the symptoms in a way that lessens the ownership. For instance, “Even though I have these terrible headaches, this does not define me as a person.” Or, “Even though I feel discomfort in my knees, this does not limit the activities that I can do in life.” Right away this distances you from the problem. It separates you as a person who has the full capacity to heal and feel well. Keep at it every day, especially if you have already taken ownership to a condition for years. It sounds stupid simple, I know. But I have experienced the improvements within myself and witnessed the life changing progress in others.
Want to take it one step further? You can actually tap into your meridians and remove negative blockages in your body’s energy system with Emotional Freedom Tapping Technique (EFT tapping). This practice, along with the changing and reshaping of your thoughts in relation to the problem at hand, can provide phenomenal improvement in many different areas of your life.

Think well to feel well,

Kelly Baltuska, DC


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Grounding or Earthing

Grouding or EarthingHave We Lost Touch with the Earth?

Do you notice you feel better when you walk barefoot on the Earth? Long walks on the beach may have more to offer than romance and peace of mind. Research indicates that electrons from the Earth have antioxidant effects that can protect your body from inflammation and its many well-documented health consequences. For most of our evolutionary history, humans have had continuous contact with the Earth.
It is only recently that building materials like asphalt, wood and rugs, in our homes have separated us from this contact. Only in the past 100 years have we begun to design shoes with plastics and rubbers that act as electric insulators that prevent the Earth’s natural flow of energy from reaching the human body. Think to yourself: “When is the last time I spent physically touching the earth?” For some people, this may be years!
It is known that the Earth maintains a negative electrical potential on its surface. When you are in direct contact with the ground when standing, walking, sitting, or laying down, the earth’s electrons are conducted to your body, bringing it to the same electrical potential as the earth. Living in direct contact with the earth grounds your body, inducing favorable physiological and electrophysiological changes that promote optimum health.
There is emerging science documenting how conductive contact with the Earth, which has is also known as Earthing or grounding, is highly beneficial to your health and completely safe. Earthing appears to minimize the consequences of exposure to potentially disruptive fields like “electromagnetic pollution” or “dirty electricity.” Some of the recent evidence supporting this approach involves multiple studies documenting Earthing’s improvement in immune system function, blood viscosity, heart rate variability, inflammation, cortisol dynamics, sleep, autonomic nervous system balance, and stress reduction.


The Ultimate Antioxidant and Anti-Inflammatory
Grounding or Earthing is defined as placing one’s bare feet on the ground whether it be dirt, grass, sand or concrete. It works even better if the ground is moist or wet because water is such a powerful conductor. When you ground yourself to the electron-enriched earth, may actually be the most effective, essential, least expensive, and easiest to attain antioxidant. It is common understanding how tremendously we rely on the Sun’s energy to sustain life. It seems that it is not as much a common thought, that our physical contact with the earth is imperative for life also.
Modern science continues to document the connection between inflammation and all of the chronic diseases, including the diseases of aging and the aging process itself. It is important to understand that inflammation is a condition that can be reduced or prevented by grounding your body to the Earth, the way virtually all of your ancestors have done for hundreds if not thousands of generations.
I invite you to take 10 to 20 minutes a day to devote to grounding yourself with the Earth. The more time the better. Take note the many benefits that you notice with this practice. Many people report more energy, less stress, better sleep, less irritable, clear thought, and less pain.

Sound far fetched? Hockey-pokey? Hippy-dippy? I thought so too a little bit until I made it a priority to try out myself. Now it is my favorite way to recover after a long run or a workout.

Enjoy this free documentary about Grounding on YouTube:

You can even purchase equipment to practice grounding indoors. Check these out:

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Do You Even Breathe?!

Conscious BreathingOne of the simplest ways to improve health right this moment is absolutely free! Breathe deeply to increase oxygen intake, relieve stress, cleanse the body of toxins, improve digestion, alkalize your blood and much more.
What’s wrong with how I breathe now?
Without the practice of conscious breathing, you may be unaware that you are, in a way, suffocating yourself throughout your unconscious breathing habits. With shallow, frequent and anxious breathing, there is not enough oxygen provided for the optimal performance of all of your cellular activity. Breathing too shallow and rapidly can cause an imbalanced pH condition by stimulating the nervous system to release too many stress hormones. This can also cause the body to become oxygen deprived and leave excessive amounts of carbon dioxide in the blood, leading to an overly acidic state.
What is the correct way to breathe?
There are many different ways to practice breathing techniques. From professional singers and horn instrument musicians to Yoga, Tia Chi, Qigong and other Eastern martial arts, many teachers acknowledge that proper breathing is paramount to personal performance. I encourage you to study them and practice daily for your optimal health and wellness. You may be surprised to find out how poor your breathing patterns have become and actually feel a type of post exercise soreness within your core at your diaphragm after the first few exercises.
“Hypo-gastric” breathing means breathing below your stomach and bowels. This is a misnomer because the lowest parts of your lungs end before your stomach begins. But this does help us visualize and perform optimal breathing. By focusing on pulling the air deep in your core below your belly button, this will ensure the maximum use of all of the lung tissue while distending your digestive organs out of the way to allow more room. This also allows you access to your energy core. According to Eastern thought, breathing is the primary way we bring energy into the body. We extract energy from the breath and store it in the lower abdomen, and the more we can extract and store, the better our physical condition. 
Practice conscious breathing right now:
I invite you to practice deep; full breaths that fill the lower part of your lungs. Don’t be afraid of letting your belly hang out at first, but with practice, you should be able to pull a full breath without exaggerating this motion. Count to four slowly as you inhale, pause for four, and exhale for a count of four. When you exhale, imagine pushing the energy from your lungs into the lower abdomen about four fingers below the navel and about 2 inches deep into your core. If you’re in good condition, you may feel something right away. If not, with practice you soon will. You may feel a tingling sensation in your abdomen or lower back, or heat, or a pleasantly springy feeling in the abdomen, as though pushing on a shock absorber. You may also feel the spine relaxing and small movements with cavitation and popping or clicking taking place in the bones and muscles, similar to when you receive a Chiropractic Adjustment. Your physical body is releasing tension and stabilizing itself into optimal health. The position of body structures relative to each other are falling into alignment. This is a gradual process, like training a new skill, but each time you’ll be able to benefit more with less effort and less focus – it will become natural.
Practice often! Practice conscious breathing just a few minutes of this each morning, night, during a workout, while driving or at stoplights, or while practicing EFT tapping technique. As you become a pro, you will be able to passively and subconsciously pull more successful breaths throughout your typical daily routine which will have a profound impact on your overall health. 
Breathe easy,
Kelly Baltuska, DC

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Dr. Baltuska’s Sleep Hacks for Optimal Rest

DrBsleepSleep is every bit as important for optimal health as healthy food, pure water, exercise, prayer and meditation, and Chiropractic adjustments. The human body’s sleep-wake cycle, or circadian rhythm, plays a central role in multiple processes including mood and energy levels, disease progression, weight gain and much more.

In Sleep Deprivation, Life is ROUGH!

Reaction Time Slows: When you’re sleep-deprived, you’re not going to react as quickly as you normally would, making every activity of the day a potentially dangerous one.

Cognition Suffers:
Your ability to think clearly is dampened and you will have trouble retaining memories, processing information, and making decisions.

Emotions Are Heightened:
Your emotions will be kicked into high gear. This means that arguments with co-workers or your spouse are more likely and you’re probably going to blow things way out of proportion. Count on experiencing strong anxiety and flowing tears.

Immune System Shutdown:
Chronic sleep deprivation will weaken your immune system to that of a 80-year-old on antibiotics. You will be sick often. And if not actually sick, you will feel sick.

Better Sleep Quality and Quantity for Optimal Health

1. Sleep in complete darkness, or as close to it as possible. Even a sliver light in your bedroom can disrupt your body’s clock and your pineal gland’s melatonin production. The glow from your clock radio, phone, moonlight, or streetlights could be interfering with your sleep, so do whatever it takes to find pitch black slumber. Move all electrical devices at least three feet away from your bed. You may want to cover your windows with drapes or blackout shades. I recommend a sleep mask to cover your eyes each night. The bonus of sleep masks are twofold. First, the sleep mask will reduce the amount of light reaching your eyes and pineal gland. Second, the Oculocardiac reflex is a physiological process that causes heart rate to drop when pressure is applied to the eyeballs. The sleep mask will trigger this response and calm your body allowing you to fall asleep and stay asleep.

2. Avoid viewing your phone, TV or computer screens in the evening, at least an hour or so before going to bed. These devices emit blue light, which tricks your brain into thinking it’s still daytime. Normally, your brain starts secreting melatonin between 9 and 10 pm, and these devices emit light that may stifle that process. Even the American Medical Association now states: “…nighttime electric light can disrupt circadian rhythms in humans and documents the rapidly advancing understanding from basic science of how disruption of circadian rhythmicity affects aspects of physiology with direct links to human health, such as cell cycle regulation, DNA damage response, and metabolism.” Find out how to toggle your Iphone settings to protect your eyes from blue light when you use your phone just before bed here: Red Light Tint to Protect from Blue Light Exposure

3. Make sure you get BRIGHT sun exposure regularly. Your pineal gland produces melatonin with the strong contrast of bright sun exposure in the day and complete darkness at night. If you are in darkness all day long, it can’t appreciate the difference and will not optimize your melatonin production. Also, sun exposure is required to achieve optimal vitamin D levels for numerous health benefits.

4. Install a low-wattage yellow, orange, or red light bulb if you need a source of light for navigation at night. Light in these bandwidths does not shut down melatonin production in the way that white and blue bandwidth light does. You can also download a free application called F.lux that automatically dims your monitor or screens.

5. Keep the temperature in your bedroom between 60 and 70 degrees F. Many people keep their bedrooms too warm unintentionally just because heat rises to the upstairs rooms. Optimal room temperature for sleep is between 60 to 68 degrees F.

6. Take a hot bath before bedtime. This increases your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you are ready to sleep.

7. Avoid using loud alarm clocks. Being jolted awake each morning can be very stressful. Every time the loud alarm shocks you into reality, your body’s stress hormones flood the bloodstream. Imagine what you are doing to yourself with repeated use of the “snooze” button every morning! If you are regularly getting enough sleep, you might not even need an alarm.

8. Be mindful of electromagnetic fields in your bedroom. EMFs can disrupt your pineal gland and its melatonin production, and may have other negative biological effects as well. A gauss meter is required if you want to measure EMF levels in various areas of your home. Ideally, you should turn off any wireless router while you are sleeping. You don’t need the Internet on when you are asleep.

Nighty-night,

Kelly Baltuska, DC

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Benefits of Running and Tips to Avoid Injury

Kelly Baltuska, DC KC 1/2 Marathon, October 2013

Dr. Baltuska Running the KC 1/2 Marathon, October 2013

Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us.
-Hebrews 12:1

 

 

 

 

The Benefits of Running
Did you know habitual runners can benefit from an average of an extra 6 years of life? Some other great benefits of running include:

  • Improved mental health- with that runners high and euphoric feeling you get after a good run.
  • Running lowers the effect of Asthma by strengthening lungs and bronchi. Unfortunately a lot of people avoid running because of their asthma and this should be the exact opposite.
  • It expands the arteries and helps people in maintaining their blood pressure.
  • Boosts up your immune system and helps to combat illness and other diseases. Our lymphatic systems rely on muscle movement and plyometric activities to circulate body fluids.
  • Individuals can burn around 700 to 800 calories by running for one hour.
  • Improves your physical strength by strengthening tendons and ligaments.
  • Increases bone density.
  • Helps people in maintaining their blood sugar level. How wonderful is this? Sugar is now in the spotlight for being a major culprit for our top killers. The latest discoveries about heart disease is that it is not the fats in our diet but instead the poorly controlled blood sugar levels. Cancer thrives with abundant sugar intake and wastes away when sugar is removed.

Running Tips to Avoid Injury

  • Shorter stride length
  • Increased cadence
  • Forefoot strike
  • Quiet, smooth & graceful
  • Arms close to core
  • Loose and relaxed fists and jaw
  • Head up and eyes toward the horizon
  • Maintain rhythm and effort uphill
  • Speed up and lengthen stride downhill

Chiropractic Perspective on Running Posture
I’d like to share a chiropractic perspective on running posture and tips to avoid running injuries. It is good practice to keep a short stride length when running. This is the distance each foot is traveling forward with each step. By keeping the steps short and close together, we can really lessen the impact of the gravitational forces that send shock-waves up our bodies and stress our musculoskeletal systems. With closer steps you will notice an increased cadence. This is in increased rate of steps per minute- so you are going to feel quick-footed. Another tip is to avoid heel strikes. The structure of the arches of our feet are amazing shock absorbers, and we completely nullify this function when clod-hopping around the block with our heels hitting the ground first. Instead, we need to shift our center of gravity forward and focus on a forefoot strike with each step. You will feel very ninja-like when doing this right. As if you are trying to sneak around without making much sound. Sound is a great way to know if you are running with good form. Running should be quiet and smooth and graceful. Arms should be bent at 90 degrees and close to your core without crossing the mid-line of your body during each motion. Loose and relaxed fists, and jaw is also important. Eyes and head should be straightforward and toward the horizon as opposed to down at the ground in front of you. When running uphill, maintain your rhythm and the same level of effort but shorten your stride and slow down as you climb. You should never try to maintain or increase your speed when hill climbing. When running downhill, let gravity work for you and speed up just a bit, but stay in control. Your stride will naturally lengthen. Try to avoid fighting gravity by forcefully leaning your weight back and resisting with strong quadriceps muscle contraction. Find your natural rhythm and then get lost in the graceful rocking motion of a long run. When you find this feeling, you are going to be hooked. You are going to be a runner for life and realize that you were in fact born to run.

Run for health,

Kelly Baltuska, DC

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There is No Such thing as Flu Season

Flu Season

Spring, Summer, Fall and Winter. These are all seasons.

Flu is not a season. There is no such thing as “the flu season”. Instead, we see trends every year when much of the population allows their immune system to falter due to poor daily lifestyle choices. It is common to see decreased exercise, decreased physical activity, decreased skin exposure to sunlight with decreased vitamin D levels. These practices can be difficult to continue during the colder weather.

The holidays like Halloween, Thanksgiving, Christmas, and New Year’s encourage poor eating habits with an abundance of easily and readily available “food-like” substances that offer absolutely no nutritional value. There is a direct correlation between an increased sugar intake with decreased immune system function.

Try your best to adapt (or begin) your exercise routine to the climate change. This will allow you to gain the benefit of an increased immune system from physical activity. (There are far too many benefits of exercise to pass up.) Also, continue (or start) to eat real food. Truly nourishing whole food. Avoid fast food, restaurants, processed, packaged and frozen foods. Instead, consume plenty of colorful plant-based foods. Supplement with vitamin D year-round and increase your intake during the winter months. Consider a daily dose of Elderberry and a probiotic of some kind also.

Visit your Chiropractor for a full spine Chiropractic adjustment so that your Central Nervous System will be able to perform at a greater potential and increase your immune system function. All of these together will improve your already outstanding ability to adapt to your environment and remain strong and healthy throughout every season. (even the fabricated seasons)
In good health,
-Kelly Baltuska, DC