Blog Layout

Small Changes make a Big difference!

The Healing Collective • Nov 03, 2022

Welcome and thanks for reading!


My name is Raechel and I am the back office support for the Healing Collective and am also a Certified Holistic Nutritionist. My goal is to educate our community on how nutrition can play such a vital role in our healing journeys and overall health.


SMALL CHANGES

I want to start with the importance of small changes. Diet change is a process and usually starts with baby steps with the goal being a lifestyle change rather than just going on a “diet.” Every piece of food we put in our mouth can help us heal or can contribute to disease. Your body is your temple! If it is overwhelming to make a huge life change, don’t look at the big picture. Take it day by day, or—better yet—meal by meal. Praise yourself when you make a good, healthy meal or snack choice.



START SIMPLE


Start with a simple replacement in your daily routine. For example, instead of a bowl of high-sugar cereal in the morning, try replacing it with a protein shake with almond or coconut milk. You could also do a bowl of steel-cut oats with berries. Once you get into a routine of exploring different breakfasts and what you like or don't like, move onto lunch. Replace your sandwich with a bountiful salad with lettuce, spiralized zucchini, chopped vegetables, beans, and quinoa with a delicious dressing. Or an easier step might be to replace your daily lunch soda with sparkling water. When you focus on one thing at a time, it is less stressful.


KNOW YOUR WHY


Your health is in your hands, but support from friends and family is important. Make sure they know your WHY. Why are you doing this? They’ll be more likely to support you in tempting situations if they understand.


HAVE FUN EXPERIMENTING


Try new things! The internet is a wealth of information and has great recipes. But where to start? I like nutritionfacts.org and drmcdougall.com for information and recipes.

Another great reason to make small changes is when you start something extreme, you are more likely to binge. If you eat poorly one day, just tell yourself you will do better the next day.


YOUR SELF TALK REALLY MATTERS


What you tell yourself throughout the day will lead to long-term success. This goes for all aspects of your life, not just with food. Small affirmations throughout the day make a difference such as “I am doing the best I can,” “I am eating for my health and am doing great,” and “this is worth it because I know I will feel better.” Avoid telling yourself “I can’t eat this, this, or that” and “I messed up, I will fail.”


"What you tell yourself throughout the day will lead to long-term success."

PLAN TO SUCCEED

Lastly, make a meal plan/list before going to the grocery store. This will help you to stay on track and prevent you from buying “crap.”



HOW CAN WE HELP


Please reach out with any questions or support! We are all here for you on your journey!



27 Feb, 2024
CASE REPORT: FSM in the TREATMENT of MS
By Tracy Shulsinger 21 Feb, 2024
Heart health is a major concern for many people. According to the Centers For Disease Control Cardiovascular Disease (CVD) has been the leading cause of death since 1950. Many daily choices are based on heart health. These may include not smoking, exercising, limiting high fat foods, taking heart focused supplements/medications, heart medical tests, and more.
11 Dec, 2023
30-Day Support Program!
By Tracy Shulsinger 30 Oct, 2023
The next several blogs will be presenting a series of information about menopause. This topic is SO immense that it will take many months to share...besides menopause is a journey! This series will open with presenting an article, “Women Have Been Mislead About Menopause” in the New York Times that was published in February 2023. I tremendously appreciate this article due to the blend of compassion and sensitivity regarding women who suffer through menopause and the scientific reporting from many excellent sources including large and small studies and experts in the field. Menopause is a topic that I am very passionate about. It affects every single woman and despite this wide reach, there is still a high amount of reported confusion, distress and poor impacts to quality of life and global health reported by women during per-menopause and menopause. One healthcare topic that affects half of the population in the world is worth giving lots of attention! But yet there is tremendous controversy about this topic and many women report difficulty having a satisfying conversation w/ their providers about menopause- one where they feel well informed of benefits and not just risks, lack of judgment and a sensitivity to their experience. Here are some important take-aways from this article regarding the many signs and symptoms women can experience: About 85% of women experience symptoms during menopause Hot flash’s are too often all that is discussed and understood by women as menopause symptoms. In fact there are whole body, systemic changes as well. The severity and experiences vary woman to women but here is a more complete list of signs and symptoms: Brain: Vascular effects, cognitive changes/impairments, poor word finding, forgetfulness, short term memory disturbances. Mental/Emotional Health- Insomnia, depression, anxiety, irritability, reduced libido Skin/Mucous Membranes- Dryness to skin, mouth, eyes; accelerated skin aging in appearance and loss of elasticity Cardiovascular- Increased cholesterol Gastrointestinal- Digestive disturbances Genitourinary/Vaginal- urinary leakage/incontinence, dryness, painful intercourse, atrophic vaginitis, increase in infections such as “BV” (bacterial vaginitis) and yeast infections, excessive vaginal bleeding, unpredictable menstrual cycles, shortening or lengthening of menstrual cycle. Musculoskeletal- joint pain, bone density loss that can lead to Osteopenia and further to Osteoporosis Metabolic- weight gain and body composition changes including reduction in muscle mass and increase in belly fat
By Dr. Madelyn Altman 16 Oct, 2023
Everyone talks about what to expect during pregnancy and the first year of a child’s life, but few women are aware and few allopathic providers are talking about what to expect in perimenopause, which is why it is vital to increase awareness and inspire action. Most women enter perimenopause in their 40’s, but changes can begin as early as mid to late 30’s. These changes and symptoms can begin up to 10 years before menopause. Perimenopausal women may experience none, some, or all of the following symptoms:
Most of the crops in the US are sprayed with Glyphosate which is found in 70% of urine
By The Healing Collective 06 Oct, 2023
Glyphosate is a worldwide commonly used herbicide and is the primary toxic chemical in Roundup™, as well as in many other herbicides. Have you been eating a dangerous dose of poison without even knowing it?! Since the 1970s, we've seen a huge increase of a herbicide called glyphosate on our food crops - scientists estimate that over 150,000 tons are sprayed annually across America!
By Tracy Shulsinger 29 Aug, 2023
This month's blog is inspired by the times- back to school, approaching fall a.k.a cold/flu season and the increase in COVID cases amongst us. In fact I was exposed myself and am now nursing myself back to health. The functional medicine approach is quite simple when it comes to maintaining and improving health. Eliminate what doesn't belong in the body that contributes to disease and introduce or increase what supports health. In regards to viral illnesses such as the common cold and COVID, this approach is very helpful. While we still can be exposed and contract an illness, the severity of the illness can be significantly reduced by following dietary considerations and taking supportive supplements before, during, and after an illness.
Cutting Edge Frequency Specific Support for Surgical Procedures
By Jessica Tierney 15 Aug, 2023
We have supported procedures including root canals, tooth extractions, shoulder replacements, hysterectomies, orchiopexies, ACL reconstructions, rotator cuff repairs, hip replacements, knee replacements & revisions, spinal surgeries, fusions, ankle surgeries, fracture ORIFs, osteoporosis & osteopenia, abdominal surgeries, and many many more procedures with frequency medicine. While we love to help our patients prevent the need for drugs or surgery, there are times when a procedure is essential and we especially enjoy helping the process go as smoothly as possible.
By Jessie Tierney 20 Jun, 2023
Frequency Specific Microcurrent pairs tissue and condition frequencies to elicit notable changes in patient symptoms. Brain Fog, Stroke, Acute and Chronic Concussion are conditions that all can be supported by a skilled Frequency Specific Microcurrent Practitioner who customizes treatment to your specific condition.
By Madelyn Altman 18 May, 2023
To Kegel or Not To Kegel
More Posts
Share by: