Your Road to Wellness


Feel more relaxed, improve your focus and be more stress resistant by controlling your breathing.

Posted by on 8:43 am Blood Pressure, Breathing, General Health, Happiness, Health, Pain, Research, Stress | 0 comments

The way you breathe has a strong effect on how you feel and function. Research has shown that the amount of times you breath and also how you breathe is important.

The following study included 47 healthy college students which implemented different breathing patterns (Lin IM, et., al., 2014). Anxiety and relaxation levels were measured as well as heart rate variability (HRV).

The reason HRV was measured is because research has shown a relationship between low HRV and worsening of depression or anxiety. A low HRV has even been associated with an increased risk of death and cardiovascular disease. People who have a high HRV may have greater cardiovascular fitness and be more resilient to stress.

In this study the researchers showed that breathing at a rate of 5.5 breaths per minute and with an equal time used to breathe in and out resulted in a higher HRV and an increased feeling of relaxation. The other breathing patterns were not as effective.

A breathing frequency of 6 breaths per minute has been the frequency found to be most effective in most of the studies.

Using your diaphragm when breathing is also important. Implementing that with slow breathing increased sustained attention and lowered cortisol levels–cortisol is a stress hormone– in another study (Ma X,, 2017).

When you use your diaphragm in breathing, you will see your abdomen raising when you breathe in.

This type of breathing has even shown to improve sleep when practiced before bed time (Tsai HJ,, 2015).



Lin IM, Tai LY, Fan SY,Breathing at a rate of 5.5 breaths per minute with equal inhalation-to-exhalation ratio increases heart rate variability, Int J Psychophysiol. 2014 Mar;91(3):206-11.

Ma X, Yue ZQ, Gong ZQ, Zhang H, Duan NY, Shi YT, Wei GX, Li YF, The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults,Front Psychol. 2017 Jun 6;8:874. doi: 10.3389/fpsyg.2017.00874.

Tsai HJ1, Kuo TB, Lee GS, Yang CC,Efficacy of paced breathing for insomnia: enhances vagal activity and improves sleep qualityPsychophysiology. 2015 Mar;52(3):388-96. doi: 10.1111/psyp.12333.



Are you feeling stressed?  With the Stressed to Relaxed in 60 Seconds program, you will learn how to literally feel more relaxed and also feel less pain and stiffness in your neck in just 60 seconds

This is not difficult and it does not require expensive equipment. You can, without a doubt, do this. 

Click here to find out more!

3 Important Benefits of Flax Seeds

Posted by on 12:26 pm Anti-Aging, Anti-aging, Antioxidents, Blood Pressure, Bloodsugar, Body fat, Bone density, bone loss, Diabetes, Flaxseeds, General Health, General Health, Glucose, Green tea, Happiness, HDL, HDL Level, Health, Health Risk | 0 comments


One of the impressive health benefits of flax seeds is the ability to decrease blood pressure (Rodriguez-Leyva D,, 2013).

In a double-blinded, placebo-controlled study, 30 g of flax seeds daily for 6 months reduced the systolic blood pressure of 10 mm Hg and the diastolic blood pressure with 7 mm Hg.

 This is as good as some blood pressure medications, and instead of side-effects, you get even additional benefits.

13 g of flax seeds daily has shown to decrease blood glucose and insulin and improve insulin sensitivity in obese individuals with pre-diabetes (Hutchins AM,, 2013).

Flax seeds can also lower cholesterol. 

In just 7 days a drink made of flax seeds lowered total cholesterol by 12% and LDL cholesterol (the bad cholesterol) 15% (Kristensen M,, 2012).

Even if many people are not aware of these health benefits, it’s been known for a long time that flax seeds can reduce total cholesterol, LDL and decrease the blood glucose after a meal (Cunnane SC,, 1993).


It is very important to keep the blood glucose in a good range even after a meal, it is not enough to only have good fasting blood glucose.

I recommend grinding 2 tablespoons of flax seeds in a coffee grinder and put them in a glass with water, stir it and drink it thick. You can of course also sprinkle it on food, like a salad if you prefer.



Cunnane, S. C., Ganguli, S., Menard, C., Liede, A. C., Hamadeh, M. J., Chen, Z. Y., … & Jenkins, D. J. (1993). High α-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humansBritish Journal of Nutrition69(2), 443-453.

Hutchins, A. M., Brown, B. D., Cunnane, S. C., Domitrovich, S. G., Adams, E. R., & Bobowiec, C. E. (2013). Daily flaxseed consumption improves glycemic control in obese men and women with pre-diabetes: a randomized study. Nutrition research33(5), 367-375.

Kristensen, M., Jensen, M. G., Aarestrup, J., Petersen, K. E., Søndergaard, L., Mikkelsen, M. S., & Astrup, A. (2012). Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but the magnitude of the effect depends on food typeNutrition & Metabolism9(1), 8.

Rodriguez-Leyva, D., Weighell, W., Edel, A. L., LaVallee, R., Dibrov, E., Pinneker, R., … & Pierce, G. N. (2013). Potent Antihypertensive Action of Dietary Flaxseed in Hypertensive PatientsNovelty and Significance. Hypertension62(6), 1081-1089.

Can this be the reason your mood is not good?

Posted by on 3:15 pm Depression, General Health, Happiness, Health, Inflammation, Inflammation, C-reactive protein, Stay healthy, Stress, Sunshine, The Learn to Eat Plan, Wellness, Women | 0 comments

young woman holding earlobes with frownYou want to be happy and not feel depressed, and while we don’t understand all the reasons for depression, new research suggests that low-grade systemic inflammation may be involved(Wium-Andersen MK, et al. 2013).

This is exactly what the reviewed research investigated by measuring plasma levels of C-reactive protein (CRP), an inflammatory marker. 73,131 participants both men and women between the age of 20 and 100 years were included.

The conclusion of the study was that elevated levels of CRP are associated with increased risk for psychological distress and depression in the general population.

Maybe this looks a little bit strange to you, but the food you eat could actually be contributing to this type of inflammation, and for that reason also affect your mood.

If you find this interesting take a look at The Learn to Eat Plan“.

Wium-Andersen MK1, Ørsted DD, Nielsen SF, Nordestgaard BG. Elevated C-reactive protein levels, psychological distress, and depression in 73, 131 individuals. JAMA Psychiatry. 2013 Feb;70(2):176-84. doi: 10.1001/2013.jamapsychiatry.102.


You can use your mind to reduce inflammation.

Posted by on 2:45 pm Brain, Cognition, General Health, Happiness, Health, Inflammation, Meditation, Stay healthy, The Learn to Eat Plan, Wellness | 0 comments

Beautiful lady enjoying on a sailboat.Copy space

Inflammation is a risk factor for all chronic diseases, and inflammation will also increase any pain you may have. Wouldn’t it be great if you could reduce inflammation by just using your mind? The good news is that you can!  

The reviewed research investigated this(Black DS, et al. 2013). 39 dementia caregivers either meditated for 12 minutes daily for 8 weeks or listened to relaxing music. In the participants who meditated, 68 genes were found to be expressed differently, 19 were up-regulated and 49 were down-regulated.

Up-regulated genes included immunoglobulin-related transcripts and the ones which were down- regulated were pro-inflammatory cytokines.

What this means is that meditation may reverse a pattern of increased NF-kappaB driven inflammation and also reduce IRF1-related transcription of innate antiviral response genes which has been observed in healthy individuals confronting a significant life stressor.

This was accomplished by spending only 12 minutes per day of this special type of meditation.



Antioxidants and Optimism

Posted by on 10:59 am Antioxidents, Depression, Happiness | 0 comments

The research reviewed this time is a little bit different. The researchers looked at the association between antioxidants and optimism (Boehmite JK, et al. 2013). That participants were 982 men and women and the researchers evaluated the relationship between optimism and serum concentration of nine different antioxidants.

The results showed that optimism was associated with greater carotenoid concentration.

This was interesting since blood levels of these antioxidants were measured instead of relying on food questionnaires. We know from other studies that our biochemistry affects both physical and emotional health.



Boehm JK, Williams DR, Rimm EB, Ryff C, Kubzansky LD. Association between optimism and serum antioxidants in the midlife in the United States study.  Psychosom Med. 2013 Jan;75(1):2-10. doi: 10.1097/PSY.0b013e31827c08a9. Epub 2012 Dec 20.

Biological Aging

Posted by on 4:19 pm Anti-aging, Green tea, Happiness, Omega-3, fish oil, Waist circumference | 1 comment

Whatever your chronological age, your biological age may be more or less than that. If your chronological age is 60 years, you may biologically be only 50 if you are in good shape or it could be 70 if you are in bad shape. While there is no specific test available at this time which will exactly determine your biological age, there are several factors and tests which can give us some input to what your biological age is.
Aging at the molecular level is characterized by the progressive accumulation of molecular damage. This damage is caused by environmental and metabolically generated free radicals and is affected by nutrition and life style.

Turn on your good genes

You can’t change your genes, but you can do a lot to help turn on your good genes and quiet down our less good genes. This is quite interesting because you can improve what is called your epigenetic potential, and also the potential of your future children.

Amazing Story

This is what Dr. Bygren from Sweden and Dr. Pembrey from England discovered in their research. Dr. Bygren went back through old medical records and compared data from years when people were starving, due to poor harvest, to data from years when they were overeating. He found that the children and the grandchildren of the people who had been overeating died an average of 6 years earlier than the children and grandchildren whose parents and grandparents had been starving.  (Bygren LO, et al. 2001, Pembrey ME, et al. 2006)
Dr. Pembrey, in his research, found that the sons of fathers who were early smokers had a significantly higher body mass index than other boys by age 9.
These data are very interesting and the good news is that you have control over several factors affecting how you will age and your biological age.


People who eat closer to the Mediterranean style diet tend to have a longer life-span. Eating this way also reduces inflammation and the risk for many chronic diseases. High intake of olive oil, vegetables, legumes, soups, fruits and fish has been documented to be associated with lower values of blood glucose, lipids (fat) CRP (an inflammatory marker), blood pressure and cardiovascular disease risk score. Research, which included 493,308 individuals, showed that the Mediterranean dietary pattern was associated with lower abdominal fat, measuring waist circumference. (Romaguera D, et al. 2009)

All of these factors are related to biological aging.

Learn to Eat: Feel Great and Reach Your Goals

Learn to Eat is taking the Mediterranean-style diet a step further improving the effectiveness considerably.

Effective S-Acetyl Glutathione

Glutathione is your primary defense against aging. It’s a very effective antioxidant the body makes to protect itself from free radical damage (oxidative stress). It can help repair cells that are damaged by stress, radiation, pollution, infection, and other illnesses. Don’t make the mistake of buying regular glutathione buy because it is destroyed in the stomach and does not produce any results.

As we get older, our cells begin to lose their ability to repair themselves. We make less glutathione, and we actually need more. In certain conditions, younger people may need more glutathione as well.

Glutathione is a very effective antioxidant. It helps your cells function, and supports a healthy immune system. Research shows that glutathione deficiency can lead to increased susceptibility to diseases such as cancer, Parkinson’s disease and Alzheimer’s disease. The formula Effective S-Acetyl Glutathione contains glutathione in a form the body can utilize and is for that reason very effective.

Better Fish Oil

One of the markers of biological aging is telomere length. A shortened telomere is associated with increased aging. A telomere is a region of repetitive DNA at the end of a chromosome, protecting the chromosome from damage.

Research has shown that individuals with cardiovascular disease who had the lowest quartile level of EPA, DHA (omega 3 fatty acids) experienced the fastest rate of telomere shortening when compared to those in the highest quartile level of EPA, DHA (Farzaneh-Far R, et al. 2010).

Omega 3 fatty acids from fish oil provide many health benefits and one of these benefits is lowering of the biological age according to the research referred to above. The formula Better Fish Oil is a pharmaceutical grade fish oil in triglyceride form for better bioavailability and it contains high amounts of EPA, DHA the active ingredients of omega 3 fatty acids.

Better Green tea

Green tea has been shown to provide many health benefits. A study including 12,251 individuals documented that those who consumed seven or more cups of green tea daily had reduce mortality from all causes when compared to those who consumed less than one cup per day.

For those who don’t like to drink that much green tea, 1 capsule of the formula Better Green Tea is equivalent to 5 or more cups of green tea. This can be taken once daily.

Coenzyme Q10 Extra Absorb

Coenzyme Q10 (CoQ10) is a coenzyme involved in the energy metabolism in the mitochondria of the cell producing adenosine triphosphate (ATP). As we get older we produce less of CoQ10. CoQ10 Extra Absorb is also a powerful antioxidant and provides protection from oxidative damage caused by free radicals.
CoQ10 is also important for cardiovascular health.

Multivitamin Mineral Plus Without Iron

It is also recommended to take a high quality multivitamin mineral formula to ensure you are not missing any of the important nutrients.