In a Nutshell: 5 Ways to Get Your Blood Pressure Down

  If you are the 1 in 2 adults with high blood pressure (hypertension), there are ways to approach it without medications. Occasionally, the blood pressure may be too high, and medications are sometimes necessary. Nevertheless, it is important to remember that there are things that you can still do to improve the control. The … Continue reading In a Nutshell: 5 Ways to Get Your Blood Pressure Down

YHF Conferences Online

Over the last few years, Dr. Christopher Cirino has provided direct group conferencing at various locations in Portland, Oregon.  Dr. Cirino will begin to feature his health and wellness conferences online.  The goal of these conferences is to provide general, yet substantive health advice to the general audience.  In many ways going to a clinic … Continue reading YHF Conferences Online

In a Nutshell: Protect Yourself from Viral Infections (+ COVID-19)

Key Points Addressed in Article  What is Coronavirus?  How is COVID-19 spread?  How Can I prevent the spread or protect myself?  Can I get a viral infection after handling a package from someone who was infectious or that was delivered from a country where there is a high caseload? What are the signs of symptoms … Continue reading In a Nutshell: Protect Yourself from Viral Infections (+ COVID-19)

In a Nutshell: Making Sleep a Health Priority

Get the best out of your sleep Good sleep is a necessity for the healthy functioning of the mind and body.  It is also one of the things that we can forcibly deprive ourselves.  Ideally, we spend one-third of our lives asleep.  Improving your sleep quality can be the first step toward stress resilience and  … Continue reading In a Nutshell: Making Sleep a Health Priority

The Microbiome In A Nutshell: 4 Interesting Facts

Make a Home for Your Microbiome A Healthy Microbiome is Protective Your microbiome/microbiota refers to the trillions of microbes that reside inside and outside your body.  Human cells are outnumbered by the bacterial cell population.  The highest source of bacteria in the body is within the large intestines.  The status of resident bacteria has been … Continue reading The Microbiome In A Nutshell: 4 Interesting Facts

Contemplating Behavior Change? When to Know You are Ready

Understanding your readiness for behavior change: I have included a revised post to refer to when thinking about the YHF discussion community board. I found out very early in parenting that even if you point out an unhealthy behavior in your child, the only way that they are going to change is when you partner … Continue reading Contemplating Behavior Change? When to Know You are Ready

In a Nutshell: Protect Your Brain!

Let's say you want to keep vibrant and stay vigorous. You really can prevent or slow the changes of aging on your brain. Think about where there is room to improve regarding your health and behaviors. Don't set it off until later - that time will never come. Start now and use this checklist to … Continue reading In a Nutshell: Protect Your Brain!

In a Nutshell: The Last Diet

  Tips in Addressing your Dietary intake Water is for hydrating and should be your go-to drink We tend to not drink enough water There is no great benefit in calorie counting; when you eat whole foods, you can generally eat more (1 bag of spinach = calories of 1 slice of bread - but a … Continue reading In a Nutshell: The Last Diet

In a Nutshell: Healthy Parent-Healthy Child

Family Worksheet Children Recommendations for Optimal Health and Wellness Keep Carbohydrates Portions as a side dish : Limit amount of processed foods, often high in carbohydrates.  You can start by focusing on portion size and food variety rather than on counting calories. Remember that you are a reference point to your child. It is recommended … Continue reading In a Nutshell: Healthy Parent-Healthy Child

In a Nutshell: Nature Therapy

Your Doctor has recommended Nature Therapy: Name_____________________________                  Date________ Rx: Nature Sig:  Take one walk in nature 30 minutes to 1 hour daily 5 days per week Refills: Unlimited X_________________________________________   Known Benefits of Nature Therapy, or Forest Bathing, on Health Reduce blood pressure and resting heart rate Improve diabetes management, lower glucoses and lower A1c Reduce … Continue reading In a Nutshell: Nature Therapy