Author: drjosesandoval Page 8 of 10

Who Has Access to Your Health App Data?

Health and fitness apps are great for tracking health data and sharing stats with friends to stay accountable to your fitness goals. But odds are, you weren’t hoping to share that data with app developers, third-party companies, or hackers.

Unfortunately, that may be exactly what’s happening. Not only are fitness apps selling data to third parties using language hidden in user agreements, but with health data passing through so many hands, it’s at a higher risk of theft by malicious actors.

If you’d prefer your health information to stay private, here’s what you need to know.

Who Is and Isn’t Required to Protect Personal Health Information?

  • The Department of Health and Human Services states that only covered entities are required to comply with HIPAA. Covered entities include most healthcare providers, health plans, and healthcare clearinghouses. Business associates of these entities also must comply with HIPAA. Read more.
  • Politico notes that “as federal rule-makers grapple with making patient data more easily shareable, some health leaders fear that their actions could lead to a proliferation of apps selling or exploiting medical data. They worry that patients are likely to sign away their rights to data — perhaps including detailed family histories — without realizing what they’re doing.” Read more.

Why Should I Care?

  • Computer World asserts that “the healthcare information, stripped of basic personal identifiers is sold off to researchers, drug developers, marketers and others. Medical informatics companies, such as Iqvia (IMS Health), Optum, and Symphony Health reap the profits of selling the healthcare data while the people from whom it’s collected have no control over how it’s used. Nor do they get any compensation for it.” Read more.
  • “Although companies say the data being shared has been anonymized, ‘it’s not that hard to combine data from a number of sources to figure who you are,’ [Jennings Aske, senior vice president and chief security officer at NewYork-Presbyterian Hospital] said. ‘And ultimately you can strip my name from something but my iPhone Mac address is still there and my cable provider pretty much keeps the same IP address.’” Read more.
  • Most health apps are susceptible to common hacking techniques, one study found. “Ninety-five percent of the FDA-approved apps lack binary protection and have insufficient transport layer protection, leaving them open to hacks that could result in privacy violations, theft of personal health information, as well as device tampering and patient safety issues,” according to Healthcare IT News. Read more.

How Can I Protect Myself?

  • “How much of your data is shared, and to whom, is usually set out in the privacy policy that most people accept (and don’t bother to read) when they are installing an app.” To help, The Verge has a run down of some of the most popular health apps’ privacy policies. Read more.
  • In addition to reading privacy policies, consumers should set privacy settings to the strictest settings possible, limit the data they enter in apps, and contact tech companies directly if user agreements aren’t clear about how data will be used, Security Boulevard advises. Read more.

How Do Medical Practices Protect My Health Information?

  • “The Federal HIPAA Security Rule requires health service providers to protect electronic health records (EHR) using proper physical and electronic safeguards to ensure the safety of health information. Breaches 8of over 500 records, whether due to a hacking incident, accidental disclosure, lost or stolen devices, or unauthorized internal access, must be reported.” Read more.
  • “If [an] organization wants to do business with a covered entity or business associate that requires HITRUST certification, [they] need to get HITRUST certified in order to work with that entity. … Organizations that are HITRUST certified have demonstrated that they have effective security and privacy practices in place that are in line with strict healthcare industry regulations like HIPAA,” explains Datica. Read more.
  • “Although gaps in HIPAA regulations have left PHI vulnerable to attack and misuse, there are legislative avenues to prevent this from happening. Additional statutes have been periodically added to HIPAA to improve regulations, and further adjustments to HIPAA may address current threats to our health data privacy.” Read more.

For now, few protections exist for consumers who want to use health-based technology without exposing their data to third parties and malicious actors. That means if you want to keep your data private, it’s up to you to vet apps and devices and avoid the ones that put your privacy at risk. While it may narrow the options, it’s worth it to keep your most personal information secure.

Guest blog written by Diane Harrison (email @diane@healthpsa.info)

Image via Unsplash

cleansing, concentration difficulties, detox, fatigue, glutathione, Miami holistic health coach, Miami psychologist, mood swings, sleep disturbances,

How to recover from your holiday indulgences . . .

If you experience fatigue, irritability, problems concentrating or disturbances in your sleep after indulging on sweets during the holidays, you may benefit from a cleansing. Your low energy, mood swings, sleep disturbances and difficulties concentrating may be indications of a build up of toxins and need to clean-up your body to cleanse and detox.

Instead of making a shopping list and buying several vitamins and/or supplements, focus on avoiding environmental toxins (e.g., second hand smoke, smoking, chlorine in pools that research shows combines with urine to form dangerous chemicals, fumes) invest in whole, organic foods that are raised without herbicides, pesticides and other synthetic chemicals that damage your health and animals that are raised humanely and safe to eat.  Not only will you keep your exposure to toxins to a minimum, you will help to build your body’s natural defenses and experience an increase in vitality, clear focus, sound sleep and sense of renewal.

You can build up your body’s natural defenses, support your immune and detoxification systems by ensuring that you eat adequate amounts of the foods that will give you the building blocks to create glutathione.  Glutathione is an intracellular antioxidant that supports your body’s immune and detoxification systems.  It is made from three amino acids: l-cysteine, l-glutamatic acid, glycine and sulfur. The sulfur in glutathione makes it act like fly trap paper, sticks to toxins and safely removes them from your body.

Sulfur containing foods

  • Garlic
  • Kale
  • Onions
  • Broccoli
  • Water cress
  • Cabbage
  • Asparagus
  • Brussel sprouts

Foods containing the amino acids l-cysteine, l-glutamatic acid, glycine

  • Unpasteurized milk (i.e., ideally grass-fed, organic and hormone/antibiotic free)
  • Raw eggs (i.e., from chickens that are pasture raised)
  • Undenatured, cold processed whey protein
  • Tomatoes
  • Avocado
  • Spinach
  • Meats (e.g., beef, lamb, bison, chicken, turkey, wild caught, pasture raised, grass fed, wild caught)

Exercise also helps you build up glutathione.  Aim to get moderate levels of exercise (i.e., 30 minutes several times a week). Stress depletes your body of glutathione so it is important that you learn to manage your levels of stress effectively.  By taking these simple steps, you will reduce your exposure to environmental toxins, help build your body’s natural defenses and experience a renewed sense of vitality.

To your health,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.

The information, published and/or made available through the www.drjosesandoval.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.

anxiety, depression, gratitude, Miami holistic health coach, Miami psychologist, PERMA model, positive psychology, substance abuse

Are you G.L.A.D. to be alive?

If you’re like many people who experience feelings of sadness, depression or anxiety, you likely get caught up and entangled by your mind’s nasty and critical stories about you and your life.  While it is reasonable and may even be natural to acknowledge your circumstances, situations or private experiences that evoke your discomfort or pain, your mind’s unending chatter and focus on what is wrong with you and your life has many negative effects on your health as your life narrows to only focusing on what your mind tells you.

Research in the area of Positive Psychology suggests that by shifting your attention and focusing on your character strengths, you can create upward spirals that will lead to a life time of authentic happiness.1,2,  Fortunately, shifting your attention and noticing what is going well in your life and celebrating your successes is simply a matter of being G.L.A.D. every day.

To help you experience more authentic happiness, keep a journal and write about what it is that you . . .

GRATITUDE: Each day you have experiences and situations that you can appreciate for which you can experience gratitude.  When you begin writing in your journal write about what you feel grateful for.  It may be challenging for you because your mind incessantly focuses on what disturbs you or is wrong with your life.  The fact is that everyone who is alive has a reason to feel grateful.  You may simply begin by writing about how you are grateful that you can be grateful.  Appreciate the simplicity of life.  Your heart beats over 100,000 a day without you consciously telling it do so.  The fact that you have a roof over your head, food to eat and clean water to bathe with each day.   The rising of the sun each day.  Your friends and family.  In counting your blessings, start by focusing on what you are capable of doing.

Many psychological studies have found that when you cultivate gratitude you are more likely to also be happier, cope more effectively and increase your relationships with the people who are dear to you.3,4,5,6  You are also less likely to get stressed or depressed and will engage in fewer negative coping behaviors, such as substance abuse. Acknowledging the positive aspects in your life can be challenging; particularly, when your mind focuses or holds on to uncomfortable and painful emotions like sadness, fear and shame.

As part of your evening ritual to retire to bed, write about 3 aspects in your life for which you experience gratitude.  Keeping a gratitude journal will help you to experience more positive emotions and reduce painful feelings like depression.7

LEARNED:  Every day you have experiences, situations and people that teach you.  Whether you are learning from a school teacher, professor, friend or simply a life experience, you have boundless opportunities and moments during which you can learn something new, if you meet each experience with an attitude of curiosity, openness, and non-judgment.  Whether it’s a new book, skill or sage advice and counsel from someone who you meet during your day or simply an experience during which you learn something new about yourself, taking in and recognizing that you have learned something new will help to enhance your level of engagement with life.

According to the PERMA model developed by the father of Positive Psychology, Martin Seligman, Ph.D., and Mihaly Csikszentmihalyi, Ph.D., a Positive psychologist, engagement with life and actively immersing yourself in your experiences leads to a state of flow and is part of the “Good Life.”8,9 Being in a state of flow leads to greater enjoyment, improves your performance and self-efficacy.  When you keep a G.L.A.D. journal, write about something that you learned during your day.

ACHIEVED:  You probably do not remember most of the experiences in your life because they occur mindlessly without your full conscious awareness.  You are; however, much more likely to remember the events which resulted in a sense of accomplishment and success.  Achieving small goals each day, such as reading for an hour, walking for 30 minutes, or writing a page for your new book will help you to identify your strengths and move forward in your life by taking consistent action when life circumstances are challenging for you. The sense of accomplishment and success will enhance your self-esteem, engagement with life and help you to appreciate yourself.  As your self-efficacy improves, you will be more resilient in the face of painful or difficult life situations.10 As part of your G.L.A.D journal, take note of any goals that you achieved during your day and celebrate each success no matter how small it may seem to you.

Delighted:  In your pursuit of authentic happiness, keeping note of the positive emotions that you experienced during your day is important.  When you begin your G.L.A.D. journal make sure that you notice and savor every experience during your day that you were delighted by and enjoyed.  This is very different from the pleasure that you experience from fulfilling basic bodily needs like hunger, sleep and sex, the companionship of your family, friends, pets or time spent with nature.  Being delighted and enjoyment arise from the pursuit of stimulating activities in which you use your unique strengths, are aligned with your life values and contribute to something greater than you such as when you volunteer your time helping those in need at a shelter home, help to build a house in your community for the impoverished, counsel children stricken by grief at your local church because these activities each allow you to express your compassion and gift for helping others.

  1. Fredrickson, BF and Joiner, T. “Positive Emotions Trigger Upward Spirals toward Emotional Well-Being.” Psychological Science, (2002). 13(2), 172-175.
  2. Seligman, M. E. P. (2004). AuthenticHappiness: Using the New Positive Psychology to Realize Your Potential forLasting Fulfillment. New York: Free Press
  3. Algoe, SB, Fredrickson, BL, and Gable, SL. “The social functions of the emotion of gratitude via expression.” Emotion, (2013) 13(4), 605-609.
  4. Emmons, RA and McCullough, ME. “Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life.”  Journal of Personality and Social Psychology, (2003) 84(2), 377-389.
  5. Gordon, AM, Impett, EA, Kogan, A, Oveis, C, and Keltner, D. “To have and to hold: Gratitude promotes relationship maintenance in intimate bonds. “ Journal of Personality and Social Psychology (2012) 03(2) 257-274.
  6. Grant, A. M.; Gino, F. “A little thanks goes a long way: Explaining why gratitude expressions motivate prosocial behavior.” Journal of Personality and Social Psychology, (2010) 98(6), 946-955.
  7. Lyubomirsky,S, Dickerhoof, R, Boehm, JK, Sheldon, KM. “Becoming happier takes both a will and a proper way: An experimental longitudinal intervention to boost well-being.” Emotion, (2011)11(2), 391-402.
  8. Seligman, M.E.P. (2011). Flourish. New York: Free Press.
  9. Csikszentmihalyi, M (2008). Flow: The Psychology of Optimal Experience. Harper Perennial Modern Classics.
  10. Salanova, M, Llorens, S, and Schaufeli, WB. “Yes, I Can, I Feel Good, and I Just Do It!” On Gain Cycles and Spirals of Efficacy Beliefs, Affect, and Engagement.” Journal of Applied Psychology, (2010) 60 (2), 255-285.

To your health and success,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well being, call or email Dr. Sandoval to schedule a free consultation.

sleep deprivation, depression, ADHA, Miami Psychologist.Miami holistic health coach

7 Useful Tips To Get Adequate And Restful Sleep.

Clean organic food and adequate exercise together will radically improve your health, reverse many diseases and prevent several chronic health conditions. They get all the headlines on T.V. from the experts. Without adequate sleep; however, they are ineffective and potentially damaging to your health.

As a nation, Americans suffer from a severe sleep deficit. The average American sleeps under 7 hours a night. And the consequences of this accrued debt may be worse than any financial ‘cliff’ that this nation has faced!

The Importance Of Adequate Sleep

Since the discovery of and the invention of artificial sources of light, humans have progressively become more sleep deprived. The importance of sleep cannot be overstated.

Adequate sleep is essential for optimal hormone production; it also minimizes the damaging effects of stress, supports your body’s detoxification systems and repairs your body.

Your sleep and wake cycles are regulated primarily by your lifestyle and your exposure to external cues that influence your circadian rhythm. Light and darkness are the most important ‘zeitgebers’ that regulate your sleep.

Consequences Of Sleep Deprivation

Weight Gain

Inadequate sleep contributes to weight gain because hunger and satiety hormones like leptin and ghrelin stop functioning properly; you can become leptin resistant.

Affects Your Mental Health

Insufficient sleep also increases your risk for mental health problems like depression and cognitive difficulties like ADHD.

Affects Your Hormone Levels

Without enough sleep, you will produce less melatonin and excessive amounts of cortisol. Melatonin is a hormone that is secreted by your pineal gland in response to darkness.

It helps you to fall asleep more easily and stay asleep during the night. It is also a very powerful antioxidant and studies have suggested that it reduces your risk of cancers, like prostate cancer.

Exposure to sunlight during the day (or high lux artificial lights) suppresses your secretion of melatonin and helps to reset your circadian rhythm.

7 Strategic Tips To Help Improve Your Sleep

Before we talk about simple strategies to help you improve your sleep, there is no one ‘magic’ number of hours that you need. Listen to your body. Your needs for sleep will vary according to the cycles of nature (in the winter months the days are shorter, darker; in the summer months the days are longer and there is more sunlight) and your lifestyle.

As a point of reference, if you are like the average American, you ARE sleep deprived and the consequences are very damaging. Survey studies from the National Sleep Foundation indicate that 63 % of Americans do not feel that their sleep needs are being satisfied (the reported average number of hours of sleep being under 7 hours).1

In addition to sensible sunlight exposure, practicing good sleep hygiene is important. Use the following simple recommendations to promote sleep:
1. Stick To A Consistent Sleep-Wake Schedule

The most effective and simplest strategy to improve your quality of sleep is going to bed at the same time each evening and waking up at the same time every morning.

2. Make Time For Relaxing Activities

You also want to develop a night time ritual to help you transition into sleep. Try reading, listening to relaxing music or practicing a relaxation exercise like meditation an hour before you go to bed.
3. Take A Warm Bath

You may also want to soak in an Epsom salt bath to help you relax. Try adding 2 cups of Epsom salt and a few drops of an essential oil like lavender. Soak in the tub for 20 to 30 minutes.

4. Avoid Eating/Drinking Before Bedtime

To help you sleep more easily, it is also important to avoid certain stimuli and avoid drinking or eating within 3 hours of your bedtime. Eating before you sleep can interfere with restful sleep as your body is still digesting food.

5. Dim The Lights Ahead Of Your Bedtime

As a rule of thumb, you also want to dim the lights in your room or house 2 hours before bed time to help your body produce more melatonin.

6. Power Down Your Digital Devices

Minimize or avoid your use of electronics like your TV, computer or smartphone as they emit a blue spectrum light that can interfere with your body’s secretion of melatonin.

If you must work and use a computer or your smartphone, use software like f.lux to reduce the interference on your computer and IPhone or EasyEyez for Android.

7. Maintain A Consistent Room Temperature Overnight

Set the ambient temperature in your bedroom down to at least 70 degrees Fahrenheit or lower (60 to 66 degrees is ideal). Your core body temperature drops during sleep and setting your climate control higher can contribute to restless sleep.

Upon waking, take a moment to notice how you feel. If you feel refreshed and alert, make a mental note of what you did the prior night and repeat the cycle.

Ideally, you will wake up without the need for an alarm. Otherwise, you need more sleep and need to adjust your schedule so that can go to bed earlier. It is best to set your intention and go to bed by 10:00 pm and allow for eight to nine hours of sleep.

References
1.  Annual Sleep in America Poll Exploring Connections with Communications Technology Use and Sleep, National Sleep Foundation.

5G, Wireless Radiation and Health: A Scientific and Policy Update

5G, Wireless Radiation and Health: A Scientific and Policy Update

Stuffed Spaghetti Squash Smoky Bison

Healthy Recipes by Jose Sandoval in Miami, Florida - NutritionIngredients:

1 small (2 lb) organic spaghetti squash
1 pound grass-fed bison
1 Tbsp. virgin organic coconut oil or tallow
2 organic clove garlic, minced
½ tsp. sea salt
½ tsp. freshly ground black pepper
2 cups organic spinach, chopped
1 Tbsp. fresh rosemary, minced
2 tsp. smoked paprika
2 Tbsp. organic tomato paste
1 tsp. fennel seeds

Directions:

First, cook the spaghetti squash. Preheat oven to 375 F. Wash the spaghetti squash and use a fork to poke several holes in the outside. Place spaghetti squash on a baking sheet and roast 45-50 minutes. The squash is done once you can pierce through the skin easily with a small paring knife. Set aside to cool.

In a large safe non-stick skillet, add the coconut oil and heat over medium heat. Add the garlic and saute 2 minutes to translucent. Add the bison and cook, stirring, for 8-10 minutes. Add the smoked paprika, fennel seeds, salt, pepper and rosemary and continue to cook, stirring occasionally, for another 5 minutes to allow flavors to deepen. Stir in tomato paste, spinach and ¼ cup water. Turn heat to low, cover and simmer to let thicken.

Halve spaghetti squash. Scoop out seeds. Using a fork, scrape out strands of spaghetti squash to make a “nest” of squash noodles. Top with meat mixture and serve.

Garlic Roasted Brussels Sprouts

Healthy Recipes by Jose SandovalIngredients

1 pound organic Brussels sprouts
2 organic garlic cloves, minced
½ tsp cayenne pepper (optional)
4 tbsp melted organic coconut oil
2 tsp lemon juice
salt to taste

Directions

Preheat oven to 400 F.
Bring a large pot of lightly salted water to a boil, add the Brussels sprouts and cook for two minutes. Drain well and place the Brussels sprouts in a large bowl.
Add the minced garlic, cayenne pepper, and melted coconut oil and gently toss to coat. Transfer the Brussels sprouts to a baking pan and sprinkle with salt. Bake for 15-20 minutes, shaking pan occasionally until sprouts are quite brown and crisp on the outside and tender on the inside.
Adjust the taste with more salt if necessary, drizzle with lemon juice, toss to combine and serve.

Lemon Herb Chicken

Healthy Recipes by JoseIngredients:

3 Tbsp ghee
4 minced organic garlic cloves
1 tsp fresh rosemary, finely chopped
1 tsp fresh organic thyme, finely chopped
1 whole organic, pasture-raised chicken (about 4 lbs.) cleaned and dried
2 organic lemons, zest both
1 small organic onion, cut into wedges
Salt, pepper, and paprika to taste

Directions:

Preheat oven to 425º F
In a bowl, mix ghee, garlic, thyme, rosemary and zest from 2 lemons. Add a little salt and pepper
Place chicken (patted dry) inside a roasting pan
Slice one of the lemons and place inside the cavity along with the onion wedges and a few extra rosemary and thyme sprigs
Tie legs together (optional) with water-soaked twine
Brush chicken with the butter/ghee and seasoning mixture you prepared in the bowl. Place some under the breast skin if possible.
Squeeze juice from the remaining lemon over the chicken, then sprinkle skin with salt, pepper, and a little paprika
Roast in 425º F oven for about 1 hour (using a meat thermometer is highly recommended – when the temperature reaches 165º F, the chicken is cooked through)
Remove from oven and let rest for 15 minutes before slicing and serving

meditation, Miami psychologist, Miami holistic health coach

How self-compassion can help to soothe and heal your mind and body.

If you have experienced trauma, neglect or abuse of any type and struggle with feelings of anxiety, depression and you frequently worry or simply have pain and tension in your body, learning to be kind and gentle with yourself is essential to experiencing relief in your body and lasting peace in your life.  Learning to have self-compassion and loving yourself when you have had such experiences may be very challenging to you; however, it is a key to unlock your potential for healing and growth.  

Loving kindness meditation and learning to adopt an attitude of curiosity and hold all of your private experiences (e.g., your emotions, thoughts, memories) gently takes consistent practice and will help you to be less reactive and judgmental so that you simply notice what it is that you need in the moment that may be life affirming (e.g. reaching out to connect with people who you love, spending time outdoors to experience tranquility with nature, receiving a massage because you are aware of physical pain in your body) and may experience more vitality in your life. 

Learning to self soothe and self-massage is also very helpful in cultivating a loving relationship with yourself and helping you to heal from trauma.  While asking your partner or receiving a massage from a massage therapist is a wonderful and very loving experience, you can use simple skills to apply touch and heal such as using acupressure exercises to gently massage key areas in your body.  The Shen Men point in your ear is a powerful meridian that can help to ease any acute distress you may be experiencing.  You can also use the traditional Japanese healing art of Jin Shin Jyutsu to experience more emotional balance and vitality.

To your health,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well being, call or email Dr. Sandoval to schedule a free consultation.

The information, published and/or made available through the www.drjosesandoval.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.

 

alternate nostril breathing, anxiety disorders, binge eating, depression, immune system , Miami holistic health coach, Miami psychologist, mindfulness meditation, qi gong, stress ,well-being , yoga, ADHD

How simple mindfulness practices can help you to enhance your well-being and reduce your distress . . .

Mindfulness is the practice of intentionally bringing your attention to your here and now experiences with an attitude of curiosity, openness and non-judgment.  Many studies have shown that mindfulness practices can help you to reduce stress, worry, symptoms of binge eating, many anxiety disorders and ADHD.1, 2

Mindfulness practices, including yoga, yoga breathing exercises and qi gong, can also help you to enhance your emotional well-being, immune system , concentration and focus as well as help you to reduce symptoms of depression, reduce your blood pressure and trigger your “rest and digest response” (i.e., it activates your parasympathetic nervous system).3, 4, 5, 6,7,8,9

While establishing a formal practice for mindfulness meditation is ideal, using informal practices and learning yoga or qi gong is simple and equally as effective.  Below are simple, informal practices that you can learn to help you disengage, reduce stress and enhance your well-being.

  • Notice Sounds: Notice 5 sounds.  As you notice the sounds, be aware of the moment when your mind identifies the sound and adds a label or judgment.  It is in the nature of the mind to identify, categorize, label and judge every experience you bring your attention to.  With practice, you will simply notice the sounds and be in the spaciousness of your awareness before your mind adds a label or judgment.
  • Mindful Breathing: Take 10 mindful breathes.  Pay attention to every sensation in your body as you inhale and exhale.  The rise and fall of your chest or abdomen. The rate and depth of each breath.  The cool sensations as you inhale through your nostrils and the warmth as you exhale out your mouth.  The expansion and collapse of your lungs as the air flows in and out of your body.  Take time throughout your day to disengage from the task at hand, pause and take 10 mindful breaths.
  • Mindful Eating: Notice the colors and shapes.  Notice the smells of the food.  As you bring the food to your mouth, notice the intention to eat and your body’s production of saliva in the anticipation of the food entering your mouth.  As you chew, notice the sounds of the food and the chomping of your teeth that the chewing produces.  Notice the feel and texture of the food. Your tongue positions the food precisely where it needs to be in order to chew.  Notice the taste.   Be aware of the moment and intention to swallow the food.
  • Mindful Touch: Touch a loved one or practice self-massage.  As you pay attention, notice all the sensations on your skin.  Tingling, warmth, coolness, itching, pain, tension, pleasure, lightness.  Be aware of any judgments or stories that your mind adds to the experience as you touch.  It is natural for your mind to add judgments and preferences about yourself and others.  Without struggling, simply notice the judgments, and gently bring your awareness back the sensations in your body.
  • Mindful Walking: Walking is a controlled act of falling.  When you walk mindfully, have the intention of noticing every aspect of your body as you raise your foot to take a step.  Monitor the sway of your hips.  Notice the tension in your calf as you raise your foot, the pull in your thigh and the pressure upon landing on your heel.  Alternate and again monitor the movement of your body as you lift the opposite foot.  Be aware of the movement of your shoulders, hips and arms as you balance yourself to walk.  As your mind wanders, gently redirect your attention back to your breath and the movements of your body.  To help you maintain your focus, you may want to mentally label each step.  “Left, Right, Left, Right.”
  • Alternate Nostril Breathing (Yoga breathing exercise): Close your right nostril with your right thumb and inhale through your left nostril. Do this for a count of four seconds. Immediately afterwards close your left nostril with your right ring finger and little finger while you simultaneously remove your thumb from your right nostril and exhale through this nostril. Do this for a count of eight seconds. Complete your cycle by inhaling through your right nostril for a count of four second and follow by closing your right nostril with your right thumb and exhale through your left nostril for a count of eight seconds.  Start by doing three cycles, adding one per week until you are doing seven cycles.

To your health,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.

  1. Klein, AS, Skinner, JB and Hawley, KM.  “Targeting binge eating through components of dialectical behavior therapy: Preliminary outcomes for individually supported diary card self-monitoring versus group-based DBT.” Psychotherapy. (2013). 50(4), 543-552.
  2. van de Weijer-Bergsma, E,  Formsma, AR, Bruin, EI,  Bögels, SM. “The effectiveness of mindfulness training on behavioral problems and attentional functioning in adolescents with ADHD.” Journal of Child and Family Studies. (2012). 21(5), 775-787.
  3. Witek-Janusek, L, Albuquerque, K, Chroniak, KR, Chroniak, C,  Durazo-Arvizu, R, Mathews, HL.  “Effect of mindfulness based stress reduction on immune function, quality of life and coping in women newly diagnosed with early stage breast cancer.” Brain, Behavior, and Immunity, (2008). 22(6), 969-981.
  4. Sarang, P and Telles, S.  “Effects of two yoga based relaxation techniques on heart rate variability (HRV).”  International Journal of Stress Management. (2006). 13(4), 460-475.
  5. Vempati, RP and Telles, S.  “Yoga-Based Guided Relaxation Reduces Sympathetic Activity Judged from Baseline Levels.” Psychological Reports. (2002). (90), 2 487-494.
  6. Srivastava, RD, Jain, N, and Singhal, A. “Influence of Alternate Nostril Breathing on Cardiorespiratory and Autonomic Functions in Healthy Young Adults.” Indian Journal Physiology and Pharmacology. (2005). (49), 4, 475–483.
  7. Subramanya, P and Telles, S.   “Effect of two yoga-based relaxation techniques on memory scores and state anxietyBioPsychoSocial Medicine. (2009). (3), 8.
  8. Tsang HW, Fung KM, Chan AS, Lee G, Chan F. “Effect of a qigong exercise programme on elderly with depression.” International Journal of Geriatric Psychiatry. (2006). (21), 9, 890–897.
  9. Oh, Byeongsang, Sun Mi Choi, Aya Inamori, David S.Rosenthal, and Albert S. Yeung. “Effects of Qigong on depression: A systemic review.” Evidence-Based Complementary and Alternative Medicine (2013). doi:10.1155/2013/134737

The information, published and/or made available through the www.fullofradiance.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.

Page 8 of 10