⁣A 5-minute meditation every day is enough to make you more effective with your daily activities and improve overall health 🎯⠀
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In fact, did you know that meditation can impact things in our bodies such as high blood pressure and diabetes? ⠀
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Current research is looking at how meditation can influence our genes. This is an area of study that is called “epigenetics.” ⠀
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It is amazing how this research is showing that meditation can influence how our genes express themselves in a positive way. ⠀
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What’s even more amazing is that meditation is something that we can do in just a few minutes every day and there are so many amazing health benefits... and it’s FREE!⠀
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Some people think that they can’t meditate due to distractions or feelings of anxiety. However, studies show that your body still reaps amazing benefits even if you are not able to meditate perfectly. ⠀
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So today I wanted to take a few moments to share with you a few forms of meditation I love:⠀
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1. Emily Fletcher’s ZIVA meditation: Which provides a practical way to meditate that is so easy to do on a daily basis.⠀
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2. The Muse Headband: It integrates neuro-feedback on your brain activity and breathing in order to improve your meditation focus. Plus, it’s a device that you can easily take with you anywhere.⠀
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3. Belleruth Naparstek’s series of mediation: She provides quick and easy meditations that you can do anywhere – whether you are in a meeting or at the grocery store.⠀
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4. Mantra Meditation: Choose a favorite, calming word for a mantra and repeat it in your mind for the duration of your session. Once you notice your mind wandering, always come back to that word to provide encouragement and motivation to you when you need to focus your mind.⠀
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Do you practice meditation? 🧘🏻‍♂️ If so, would love to hear about your experience below.⠀
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#meditation #enlightenment #integrativemedicine #healthtips #preventativehealth #manifestation #selfawareness #energyhealing #healingenergy #energyiseverything #groethmindset #innerwork #createyourreality #innerpeace #growthseason #personalgrowth #integrativenutrition #functionalmedicine #naturalhealing #integrativehealth #moveforward ...

I’ve always believed that the best project you will ever work on is YOU ✔️which is exactly why I’m kicking off an August Accountability Challenge.

In my story, I’ve posted an accountability calendar you can use the remainder of the month.. You can post the challenges you complete daily and tag me in it. Some days you may complete them all, other days you may only complete one.

But small gradual changes add up to big results ,and the point is everyday you get better, stronger, and healthier.

So, for the entire month of August my challenge for you is to accomplish as many of the following possible daily:

🧘🏻‍♂️Meditate 10 minutes daily: Talk about an amazing way to set the tone for the day, de-stress, and practice mindfulness. I absolutely love starting my day off with mediation...especially before a long day with plenty of appointments and meetings.

😴Get 7-8 hours of sleep per night: Sleep is CRUCIAL for both physical and mental health. Ever wonder why you’re experiencing brain fog, have a hard time concentrating, or working on daily tasks? That’s your body telling you it’s sleep deprived!

⏱Practice intermittent fasting: This means closing the kitchen down around 6 p.m. and having your first meal between 9-11 a.m. IF is great for weight loss, gut health, and ideal for removing unwanted toxins from your body.

📖Journal: Perfect way to start the morning off or before heading to bed no doubt.

💦20 minutes of sauna: The sauna is a great way to reduce stress and rid the body of built up toxins.

🏃🏼‍♀️20 minutes of movement: This could mean a 1 mile run every day, a HIIT workout, a walk outdoors etc. These are all great ways to stay active and incorporate daily exercise.

🍵A Paleo Protein shake a day: It’s not only great for immune support, but also a wonderful way to make sure you’re getting an adequate amount of protein every day.

Can’t wait to see everyone’s progress.

Dr. Ann 💛

#integrativemedicine #healthtips #healthylifestyle #healthyliving #healthandwellness #biohacking #biohacker #holistichealth #foodasmedicine #functionalmedicine #toxins #immuneboost #healthyme #healthybalance #ealthychoices #onebody #onechance #healthychoice ...

⁣The first step to success is getting started 🎯⠀
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This goes for everything in life, especially your health and wellness.⠀
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So today, I wanted to share a few simple tips I have to help you get and stay on track!⠀
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🥬Eat better: My favorite is a Paleo-based diet where vegetables are the main dish. Eat at least 5 cups of vegetables a day and 5 cups of cruciferous veggies a week. Eliminate sugar, grains, and animal dairy. I also suggest eating grass-fed meat, organic poultry, and wild seafood.⠀
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🙏🏽Think positive: Mindset is key. Focus on what you tell yourself every day and your overall mindset. Remaining positive and having the right mindset will help you meet your goals and ensure you stay on track.⠀
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🏋️‍♂️Exercise regularly: There are so many incredible benefits that stem from exercising regularly such as improved circulation, it helps combat depression and anxiety, exercise helps reduce inflammation, and helps with detoxing. Never underestimate the power of a 15 minute HIIT workout, a morning run, or a walk on a beautiful day outdoors. Exercise is also great for stress relief and nothing beats the power of endorphins! ⠀
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😊Feel good: You’ll be amazed at how wonderful you feel when you start eating the right foods. This means plenty of protein, vegetables, an adequate amount of fibers and a well-balanced diet. Eating right and exercising regularly helps clear brain fog, headaches, bloating, fatigue, and the long list of other symptoms that come from eating sugar, gluten, dairy, processed foods, etc. ⠀
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Drop an emoji and tell me one way you’ve been working on improving your health lately 🏃🏼‍♀️💃🏼🥬🍎🌞🌊🧘🏾‍♀️⠀
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#healthy #healthylifestyle #healthandwellness #integrativemedicine #healthtips #healthyliving #preventativemedicine #healthforlife #onebody #fitnesstips #biohacking #biohackingtips #truehealth ⠀
#biohacking #biohacker #biohack #biohackingsecrets #biohacks #foodasmedicine #holistichealth #paleo #paleodiet #paleomeals #functionalmedicine ⠀
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⁣Looking for a sweet paleo treat? 😋⠀⠀

Try this gluten and dairy-free angel food cake cinnamon bite recipe. It’s surprisingly very easy to make and delicious!⠀
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All you need is:⠀
1 cup of egg whites (room temperature)⠀
2 tablespoons of honey⠀
½ cup of almond flour
2 tablespoons of coconut sugar⠀
1 tablespoon of cinnamon⠀
Real maple syrup (optional)⠀
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Directions: Preheat the oven to 350F. In a stand mixer, whip eggs until stiff peaks form. Add in your honey and whip again. Fold in sifted almond flour until mixed through. Pour into your 7” springform pan and bake for 20 minutes. Remove from oven and cut into squares. In a small bowl combine coconut sugar and cinnamon and toss each piece in the mixture.⠀
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This is the perfect treat if you’re craving something sweet and the best part is...it’s guilt-free and won’t derail your health goals or weight loss efforts.⠀
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Looking for more healthy and nutritious Paleo-friendly recipes? If so, check out the link in my bio!⠀
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#paleo #paleodiet #paleotips #paleorecipes #healthyeating #cleaneating #paleomeals #paleobreakfast #paleolunch #paleosweets #integrativemedicine #preventativemedicine #onebody #onelife #healthyliving #healthylifestyle #paleoliving #paleolifestyle #goingpaleo #diettips #dietrecipes #biohacking #biohacker ⠀
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I'm sure you've seen hundreds of black and white photos flood your social media feed the past few days and you might be wondering...what is the meaning behind the latest challenge and what is all the buzz about?
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In case you're unaware, I wanted to take some time to inform you.⠀
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The challenge started as a way for women to raise their voice. ⠀
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To stand in solidarity with the women we have lost in Turkey. ⠀
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In Turkey, women are being murdered for the sole purpose of the fact that they are a woman.⠀
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In 2019, there were 500 femicides and that number is rapidly growing.⠀
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My heart aches for these women and I can’t even imagine waking up not knowing if you’re going to survive because you are a woman.⠀
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This is completely unacceptable.
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So today I stand in solidarity with the women we have lost in Turkey. ⠀
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Thank you for nominating me, @LauraRobertsDesign.⠀
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#ChallengeAccepted. ⠀
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Every woman should be respected, valued, appreciated, and ACKNOWLEDGED. ⠀
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Every woman's voice should be heard. ⠀
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Every woman should be able to take a stand.⠀
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So this is me... taking a stand.⠀
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#womenempowerment #empoweredwomenempowerwomen #womenoftheworld #empoweredwomen #bossbabes #girlboss #womenmatter #womensupportwomen #babessupportbabes⠀
#integrativemedicine #preventativemedicine #preventativehealth ...

⁣When the discussion of self-care comes up, for many, it looks like another long list of “to-dos.” ⠀
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But the truth is... the best form of self-care is starting at the root of it all: internally.⠀
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I wanted to share a few simple and efficient tips on how to EASILY practice self-care.⠀
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1. Get more sleep: Sleep is essential to maintain hormonal health, fight infections and inflammation, helps improve concentration and overall mental health, supports weight loss, and so much more. 7-9 hours every night is ideal!⠀
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2. Make nutrition a priority: One of the best ways to care for yourself is through what you eat, and this is true now more than ever. I suggest the Paleo diet and removing sugar, and then personalizing from there depending on your health goals. This type of nourishing nutrition supports the immune system and a healthy stress response.⠀
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3. Avoid Foods that have been grown with pesticides: This means reading labels, focusing on organic and non-GMO foods. ⠀
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4. Fuel your body with a toxic-free diet: Eliminating sugar, processed foods, foods that could be contaminated with mold (see previous post), as well as foods known for wreaking havoc on the gut and overall health.⠀
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5. Get active: Try to shoot for 1 mile walk or run a day, a 15 minute HIIT workout every morning, or simply park a little further away each time you head to the grocery store. Small gradual changes add up to big results. Be with those who bring out the best in you, not the stress in you.⠀
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6. Surround yourself with the right people: Surround yourself with people who will help you reach your goals and will walk with you on your journey...People who bring out the best in you, not the stress in you.⠀
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7. Stay consistent: If you are persistent, you will get it. If you are consistent, you will keep it!⠀
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What is one way you practice self-care? Would love to hear below!⠀
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#selfcaretips #selflovetips #selfcare #preventativemedicine #healthy #healthtips #immuneboost #healthyme #healthybalance #healthychoices #cleaneating #biohacking #biohacker #biohackingsecrets #onebody #youbecomewhatyoueat #wellnesstips #choosehealth #functionalmedicine #integrativemedicine ...