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alertness, cravings, creativity, Miami holistic health coach, Miami psychologist, napping, work performance,

How napping can renew you…

If you’re like the average American, you are probably sleep deprived. Inadequate sleep reduces your concentration, alertness, creativity and performance at work.^1,2It also makes you more prone to make mistakes, feel tired, grouchy, and increases your cravings for sweet and fatty foods.^3,4

As a nation, we value doing more and place little emphasis on taking breaks, having fun and resting. In other countries, however, working less, playing more, taking breaks and sleep are cultural norms. Fortunately, there is a cultural shift taking place that emphasizes working smarter, taking more breaks and even napping on the job! So whether or not you believe that you get adequate sleep, you probably can benefit from adding an afternoon power nap.

An afternoon nap, or siesta, can help you to improve your mood, alertness, vigor and be your mini vacation to relax and feel rejuvenated.^5,6 It will help you be less prone to mistakes and increase your creativity as well as your job performance.^7,8 In order to reap all of these health promoting benefits keep these simple guidelines in mind.

Take brief naps (i.e. 10 – 30 mins) early in the afternoon (i.e., no later than 3:00 pm) to feel recharged and avoid sleep inertia (i.e., feeling groggy and possibly experiencing insomnia). And please remember to take your nap in a dark room, laying down and free of any distractions or potential interruptions.

To your health and success,

Dr. Sandoval

Thomas, M, Sing, H, Belenky, G, Holcomb, H, Mayberg, H, Dannals, R, et al. “Neural basis of alertness and cognitive performance impairments during sleepiness. I. Effects of 24 h of sleep deprivation on waking human regional brain activity.” Journal of Sleep Research. (2000). 9 (4) 335-352.
Van Dongen, HPA, Maislin, G, Mullington, JM, and Dinges, DF. “The Cumulative Cost of Additional Wakefulness: Dose-Response Effects on Neurobehavioral Functions and Sleep Physiology from Chronic Sleep Restriction and Total Sleep Deprivation.” Sleep. (2003). 26 (2) 117-126.
Rosen, I, Gimotty, PA, Shea, JA, Bellini, LM “Evolution of Sleep Quantity, Sleep Deprivation, Mood Disturbances, Empathy, and Burnout among Interns.” Academic Medicine. (2006). 81 (1) 82-85.
Wiley, TS & Formby, B (2001). Lights Out: Sleep, Sugar, and Survival.
Milner, CE and Cote, KA. “Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping.” Journal of Sleep Research. (2009). 18 (2) 272-281.
Rosekind, MR, Smith, RM, Miller, DA, CO, EL, Gregory, KB, Webbon, LL, et al. “Alertness Management: strategic naps in operational settings.” Journal of Sleep Research. (1995). 4 (2) 62-66.
Mednick, SC, Drummond, SPA Boynton, GM. “Perceptual deterioration is reflected in the neural response: fMRI study between nappers and non-nappers.” Perception. (2008). 37 (7) 1086-1097.
Tietzel, AJ and Lack, LC. “The recuperative value of brief and ultra-brief naps on alertness and cognitive performance.” Journal of Sleep Research. (2002). 11 (3) 213-218.

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.

How to get back in sync with your body’s need for sleep . . .

In Psychology and Wellness

If you are like many people, the shift in time and “springing our clocks forward” with the passing of day light savings time arrived with a loss of an hour of sleep, a decrease in energy, forgetting important meetings you had planned to attend and the inconvenience of having your day hit by an unexpected “detour.”

More than a simple inconvenience, the consequences of inadequate sleep are very damaging to you as adequate sleep is essential for you to regulate numerous hormones in your body, like testosterone, estrogen, melatonin, leptin and ghrelin that help you to lose weight.^1,2 Insufficient sleep also increases your risk for many mental health problems like depression and cognitive problems like ADHD.³

Getting sufficient sleep is also important for you to minimize the damaging effects of stress, support your brain’s detoxification system and repair your body. Making sure that you get adequate sleep will also reduce your risk for many types of cancer, like prostate cancer (i.e., melatonin is a very powerful antioxidant).

Before I talk about simple strategies to help you improve your sleep, there is no “magic” number of hours that you need. Listen to your body. Your needs for sleep will vary according to the cycles of nature (e.g., with the spring season now beginning and the summer approaching the days are longer and there is more sunlight; in the fall and winter the days are shorter and there is less sunlight) because your sleep and wake cycles are regulated primarily by your exposure to external cues that influence your circadian rhythm and your lifestyle.⁴

Exposure to sunlight during the day (or high lux artificial lights) suppresses your secretion of melatonin and helps to reset your circadian rhythm. More than practicing sensible sun light exposure, having good sleep hygiene is important. So if you have tried different approaches and still experience problems getting back in sync with your body’s needs for sleep or wake up in the middle of the night, follow my simple recommendations below:

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.
You also want to develop a night time ritual to help you transition into sleep. Try reading or meditating (e.g., Mindfulness Meditation or Loving Kindness Meditation) an hour before you go to bed.
To help you sleep more easily, it is also important to avoid certain stimuli and avoid drinking or eating within 3 hours of your bed time. Eating before you sleep can interfere with restful sleep as your body is still digesting food.
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. Instead, keep a Himalayan salt lamp in your bedroom as the amber lighting will help to increase your melatonin levels and help to purify the air to help you breath more easily.
Wear a sleep mask or install black out curtains in your bedroom to keep artificial lights from interfering with your sleep.
Minimize or avoid your use of electronics like your T.V., computer or smartphone as they emit a blue spectrum light that can interfere with your body’s secretion of melaton.
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. Or wear orange or red tinted sunglasses like BluBlockers to protect you from blue spectrum lights.
Set your smartphone on “airplane mode” and unplug your Wi-Fi router at home as you will not be using the internet during your sleep and the nnEMFs produced by your phone and Wi-Fi router may interfere with your sleep. Invest in scalar energy devices such as the Airestech to help mitigate the harmful effects of nnEMFs.
Set the ambient temperature in your bedroom down to at least 68 degrees Fahrenheit or lower. 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’s best to set your intention and go to bed by 10:00 pm and allow for eight to nine hours of sleep.

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.

Czeisler, CA, Klerman, EB. “Circadian and sleep-dependent regulation of hormone release in humans.” Recent Progress in Hormone Research. (1999). (54):97-132.
Van Cauter, E, Knutson, K, Leproult, R, and Spiegel, K. “The Impact of Sleep Deprivation on Hormones and Metabolism.” (2005). Medscape Neurology. (7):1.
Ilardi, S. (2010). The Depression Cure: The 6-Step Program to Beat Depression without Drugs.
Wiley, TS & Formby, B. (2001). Lights Out: Sleep, Sugar, and Survival.
Stalgis-Bilinski, KL, Boyages, J, Salisbury, EL, Dunstan, CR, Henderson, SI, and Talbot, PL. “Burning daylight: balancing vitamin D requirements with sensible sun exposure.” Medical Journal of Australia. (2011).194(7):345-8.

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How to rekindle the fire that burns inside . . .

In Psychology and Wellness

You are fundamentally an energetic being and you respond to your environment. Every cell in your body has organelles known as mitochondria that extract nutrients from the foods that you eat and make energy though a biochemical process known as cellular respiration. These energy “power plants” are more accurately defined as ancient microbes that have coevolved with us and are constantly scanning our environment. They are very abundant in energy demanding organs like your brain, heart, eyes and sex organs.

Besides the foods that you eat, your cells respond to the lights that you surround yourself with every day. Sunlight is the most effective and powerful way to enhance your mitochondrias’ function. In his paper, “The 4th Phase of Water“, Dr. Gerald Pollack explains that this photoelectric effect occurs when light is absorbed by water in our cells. This effect changes the structure of water and creates Exclusion Zones (EZs) or areas of charged water (H3O2 instead of H20). This negative charge increases the mitochondrial membrane potential and improves mitochondrial function. Think of this negative charge as stored energy. Essentially, your skins melanin (the archetypal pigment molecule) can provide up to 90% of the cell’s energy needs through capturing and converting sunlight into chemical energy (specifically, disassociating and reforming H20).^1,2Stated simply, sunlight produces a beneficial negative charge inside your cells and activates your mitochondria.

In addition to optimizing your mitochondria by practicing sensible sun exposure (or alternatively, using high lux lamps which confer many health benefits), you’ll want to avoid and reduce your exposure to blue spectrum lights from electronic devices like your T.V., LED light bulbs, smartphone and computer, which unlike the sun do not emit red and orange hues to counter balance the blue spectrum frequencies that suppress your melatonin production and also are a source of nnEMFs. With many cities rolling out 5G cell phone towers, you’ll also want to cut your use of Wi-Fi to an absolute minimum as it contributes to and worsens autoimmunity (I am living proof that reducing and shielding yourself improves autoimmunity as I am fully able and functional and was diagnosed with M.S. 20 years ago and have used several technologies and methods to ground myself for many years.), mitochondrial dysfunction, damages your DNA and alters your VGCCs (Voltage Gated Calcium Channels; allowing more calcium ions into your cell membranes which increases oxidative stress), thereby increasing your likelihood of developing many cancers, mental health conditions like anxiety or depression and neurological diseases.

Instead, swap your LED lights for older incandescent light bulbs, install applications like f.lux or twilight on your smart phone if you must do anything with your phone after sunset , use Ethernet cables to connect your computer to hi-speed internet services, wear amber/orange tinted blue blocking glasses and invest in an Aires Tech or a Safe Sleeve case for your phone and use some red lights (PBM, photobiomodulation) like a Joovv panel or Vielight intranasal device (I’ve been using my Joovv and Vielight 655 with great success). Therabulb is a low cost red and rear infrared light bulb that is very effective as well. It’s a great option for targeted, precision treatment of a problem area (e.g., knee pain, shoulder pain).

Studies using photobiomodulation with M.S. patients in Brazil, Poland and at the University of Wisconsin have shown promising results. PBM also has many years of clinical research in the treatment of bone fractures and has been a saving grace in my recovery from the femur fracture I experienced on January 27th 2019 while training for the bike MS in Key Largo, Florida. Similarly, low level laser therapy lamps help to improve your blood circulation, activates your adenosine triphosphate (ATP) (your cells energy or fuel currency) , reduces pain and releases nitric oxide.³

As an energetic being, you must obey the first law of physics. By enriching your environment with the right light exposure while reducing your toxisick lights, you’ll stroke the fire that burns inside (i.e., your mitochondria) and recapture your zest for life.

To your health and success,

Dr. Sandoval

Mathewson, I. “Did human hairlessness allow natural photobiomodulation 2 million years ago and enable photobiomodulation therapy today? This can explain the rapid expansion of our genus’s brain.” Medical Hypotheses. 2015 May;84(5):421-8. doi: 10.1016.
Herrera AS, Del C A Esparza M, Md Ashraf G, Zamyatnin AA, Aliev “Beyond mitochondria, what would be the energy source of the cell?” Central Nervous System Agents in Medicinal Chemistry. 2015;15(1):32-41.
Pinar Avci, MD, Asheesh Gupta, PhD, Magesh Sadasivam, MTech, Daniela Vecchio, PhD, Zeev Pam, MD, Nadav Pam, MD, and Michael R Hamblin, PhD. “Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring.” Seminars in Cutaneous Medicine and Surgery. 2013 March; 32(1): 41–52.

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Now listen to this; right hear, right now.

In Psychology and Wellness

Unless you’ve been living in a remote cave or have taken a vow of silence (both possibilities, but not probabilities), you probably have an affinity for and derive some pleasure from music. And unless you’re fully and consciously creating the life that you envision for yourself, you have not caught my play on words in the title of my blog (i.e., Van Halen’s “Right here, right now”). Did you know though that music more than the acoustic and sensory experience that delights you and uplifts you, can also be the soothing balm for your heart and soul during a moment of pain and can unify a diverse group of people regardless of race, sex, gender or color (often referred to as the “universal language”)? We are after all primed and hard wired for music and its healing abilities (i.e., Babies Rely on Mother’s Voice and Heartbeat To Develop Healthy Brains, Why the Brain Enjoys Music).

Several traditions throughout the world have used sound and music as part of initiations or different ceremonies (i.e., wedding vows, funerals, drum circles, graduations, etc.). Sound and music work by entraining your brain’s brainwaves and shifting or stabilizing its variable frequencies (i.e., alpha, beta, theta, gamma, delta). It also helps to enhance or balance neurotransmitters like serotonin.¹

Researchers have suggested its therapeutic potential to increase your body’s immune response and natural production of opiates, lower blood pressure, lower heart rate variability and even to lessen pain in people undergoing chemotherapy and treat Parkinson’s disease.^2,3.

Ancient healers and mystics have long known and used sound for its soothing and medicinal effects (i.e., Chakra healing, Tibetan singing bowls, chanting, blowing into a didgeridoo). Of course, as with all things, humans have evolved and made advancements with the use of sounds for their therapeutic effects.

Holosync , a brain wave entraining sound technology developed by Bill Hariss who founded the Centerpointe Research Institute, is one such example of how sounds can be used to induce deep states of calm and help you to develop insights into your patterns of distress and dis-ease, much like traditional meditation practices. I personally have been using Holosync for several years and give it credit for helping me to face life’s many challenges with ease while maintaining my equanimity.

The Tomatis® Method is a different example of how sounds can be used to induce therapeutic changes in your brain (The Tomatis® Method is a natural approach to neurosensory stimulation. It was developed by the French doctor and researcher, Alfred Tomatis.) and has been used successfully throughout the world to help people who experience attention disorders like ADD/ADHD, OCD, and even cases of Autism Spectrum Disorders and Multiple Sclerosis. Many case studies and published research articles have validated Dr. Tomatis’ work.

Listening to music helps you to focus. It also enhances and elevates the release of your body’s stored “feel good” neurotransmitter dopamine like when you fulfill a basic need for food, sleep or sex.

So the next time you “crave” some nefarious or toxic substance (e.g., alcohol, cocaine, “junk food”) or feel anxious and depressed, turn up the volume instead . . . maybe even dance a little bit and feel good!

To your health and success,

Dr. Sandoval

1. M.H. Thaut (2005). Rhythm, Music, and the Brain: Scientific Foundations and Clinical Applications.

2. M.N., Gaynor, M.D. (2002). The Healing Power of Sound: Recovery from Life-Threatening Illness Using Sound, Voice, and Music

3. J. Leeds (2010). The Power of Sound: How to Be Healthy and Productive Using Music and Sound.

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How putting a spring in your step heals your body and mind . . .

In Psychology and Wellness

Optimal health is more than simply what you eat. While whole foods are a cornerstone to achieving long-term health, it is not enough to optimize your health if you do not include other important practices, like relaxation, relationships, meditation, or regular exercise. Exercise to move your body on a consistent basis is a key strategy to help you optimize your health and avoid several chronic health problems.^1,2 If you struggle with your health or suffer from some disability, you may believe that you are incapable of starting a new fitness program.

This may be because you assume that exercise consists only of lifting weights or long-distance running. The reality is that any type of fitness program is beneficial for you so long as you engage in your fitness program consistently. Working with a professional personal fitness trainer will give the additional guidance, inspiration and support to do it consistently.² The key to exercise is finding the best type of movement for your body and lifestyle.

In general, there are many different types of exercise such as anaerobic resistance training , low intensity aerobic cardiopulmonary, and flexibility and stretching exercises. There are also high intensity programs that incorporate brief intervals and jumping movements like sprinting or plyometric exercises. All types of movement can benefit you and enhance your health. What is important is that you strive for a flexible program of exercise that you begin and commit to it consistently. Below are many different kinds of exercise and some of their key benefits.

Non exercise movement: Simple everyday activities and house duties such as cooking, working on your garden and doing laundry and cleaning are all types of movement. Several studies suggest that prolonged sitting increases your risk of diabetes and heart disease and many other chronic health conditions even if you exercise vigorously on a consistent basis. Sitting or being inactive for a prolonged period of time has also been found to be associated with reduced life expectancy. Fortunately, if you find yourself sitting for an extended period (e.g., working a desk job), you need only stand periodically to undo the negative effects of sitting.^2,3 Try stretching and moving about 2 to 3 times every hour to promote optimal health.
Low intensity cardio exercises: Any movement that maintains you at 50 to 70% of your maximum heart rate, such as brisk walking or jogging. It improves your cardiovascular condition, lowers your resting heart rate and blood pressure, helps to increase your HDL, preserves your cognitive functioning and lowers your risk for many chronic conditions like cancer, diabetes and heart disease. When you walk or jog, aim for 30 to 60 minutes, 3-4 times a week.
Strength training: Lifting weights or doing full body weight exercises is important and necessary for optimal health. Adding a strength and conditioning program to your exercise program is key to preserving lean muscle mass. Strength training helps you to improve your metabolism, strengthens your bones, elevates your mood, helps you to sleep better and increases levels of endogenous opioids that decrease pain. Strength training can also help to optimize your hormone levels. Lifting heavy weights with brief rest periods will help you to produce more human growth hormone and testosterone. It is a known fact that levels of important hormones like growth hormone decline with age. Engaging in strength training twice a week is all that is necessary to preserve muscle tone.
High intensity, brief exercises: Doing sprints , tabata training or high intensity interval training has several distinct advantages. First and foremost, it saves you a whole lot of time. For example, doing 6-8 rounds of all out sprints for 15-30 seconds and taking 1-2 minute rest periods will amount to no more than 20 minutes. Anyone can squeeze 10 to 20 minutes during their day. In addition, brief, high intensity exercises may help you to enhance your metabolism, burn fat, increase your production of human growth hormone and elevate your cardiopulmonary capacity more so than long periods of low intensity cardio exercise. If your goal is to lose weight, incorporate high intensity interval training 2 to 3 times a week.
Flexibility training programs: Yoga or Pilates have several key benefits as well. They can help you to stay limber, strengthen your core, improve balance, attention and concentration, reduce pain and elevate your mood. Many studies have found that adding a yoga practice reduces feelings of anxiety and depression.³

There are several other benefits to consistent exercise. Research has found that regular exercise can also help you to reduce systemic inflammation by enhancing your body’s production of the anti-inflammatory, cytokine interleukin (IL)-10.⁴Cytokines are chemical messengers that work to orchestrate your body’s immune system and inflammatory response. Strive to exercise for 30 to 45 minutes, four to five times per week to achieve optimal physical and mental health. And, remember to have fun and play with your workouts. Vary your workouts, avoid sitting for an extended period and try adding brief, intense exercise routines a couple times a week.

To your success and 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.

Metzl, J (2013). The Exercise Cure: A Doctor’s All-Natural, No-Pill Prescription for Better Health and Longer Life.
Hartfield, F.C. (2018). Fitness: The Complete Guide.
Ratey, JJ (2013). Spark: The Revolutionary New Science of Exercise and the Brain.
O strowski, K, Rohde, T, Asp, S., Schjerling, P, and Pedersen, BK “Pro- and anti-inflammatory cytokine balance in strenuous exercise in humans.” Journal of Physiology. (1999), 15; 515(Pt 1): 287–291.

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.

constipation, crohn's disease, digestive disorders, IBS, Miami holistic health coach, Miami psychologist, mindful eating,

Why you are NOT just what you eat . . .

In Psychology and Wellness

“You are what you eat.” It’s an old adage in many cultures throughout the world. However, it should really be you are what your body does with what you eat. Many people experience digestive problems because of what and HOW they eat. One of the simplest things you can do to increase your health is to slow down and appreciate the food that you are eating.

Digestion actually begins in your mind and then proceeds to your mouth, where contact with your teeth and digestive enzymes in saliva break down your food. The cephalic (i.e., literally from the head) phase of digestion accounts for nearly 30% of your gastric acid secretions, which further cleaves your food into easily digestible parts. The mere sight, smells, sounds and anticipation of the food that you eat triggers this response.

If you’re like most people, however, you rush through the whole eating experience, barely acknowledging what you’re putting into your mouth and eat mindlessly. You eat while distracted—working, reading, talking and watching television—and swallow your food practically whole without conscious awareness. If you’re like the average person, you chew each bite only eight times. With all of these external pressures and distractions, it’s no wonder that as many as 70 million Americans experience a digestive problem like IBS, Crohn’s disease, GERD, constipation, or abdominal pain.

Fortunately, there are a few simple steps that you can take to improve your digestion and restore your well-being. Experiment with the following guidelines when you eat and notice how you feel afterward.

Give Yourself Plenty of Time. Before you begin to eat your meal, give thanks and express appreciation for the abundance in your life. By expressing gratitude, you also develop patience and self-control. Work your way up to 20 minutes to complete your meal. Slowing down promotes a state of relaxation and will greatly enhance your digestion.
Chew Your Food Thoroughly. Begin by chewing each bite of food 20 times. As you chew, savor the food and enjoy the different tastes in your mouth. By chewing more, you enhance your body’s assimilation and absorption of food. The smaller food particles also prevent unwanted microbes from fermenting the food that can lead to gas, bloating and indigestion.
Practice Mindful Eating: Notice the colors, shapes, and smells of the food. As you chew, notice the sounds of the food and the chomping of your teeth the chewing produces. Notice the feel and texture of the food. Notice the taste. Be aware of the moment and intention to swallow the food. Be aware of the expansion and contraction of your chest/abdomen as you breath and chew your food.
Create A Sacred Space. Set the intention of nourishing your body, mind and soul each time that you eat rather than simple “grabbing a quick bite.” Play some relaxing music and/or use your best dishware. Light a soft candle. Turn your T.V. off. Imagine that you are serving your meal to a welcomed guest. Any distraction like the sound of your phone, email notification from your laptop or smart phone can wait.

As you begin to practice eating this way, you may experience discomfort from the silence or the thoughts that are racing through your mind. Take the opportunity instead to know yourself and practice patience, compassion and kindness. Doing so will not only improve your health and well-being, but may also lead you to discover new aspects of yourself that were previously hidden by all the distractions.

To your health and success,

Dr. Sandoval

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

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Learn how to move past self-sabotaging behavior . . .

In Psychology and Wellness

You may be working to lose weight or improve your health because you’ve faced a life threatening disease, quit drinking alcohol after years of struggling to be sober or find the romantic partner who you’ve dreamed about your entire life. You have made great strides in losing weight having lost 50 lbs. and regained your health and vitality, been sober for nearly a year or finally gathered up the courage to get out to a social venue to meet your dream partner. Just when you think you’re on your way to reaching your goals, you reach for those 2 extra fudge brownies, martini cocktail or ignore the call from the person who you had a great time with and who expressed interest in you after your night out on the town. If this sounds familiar, you’re not alone.

Self-sabotage behavior frequently occurs when you ARE making significant progress and are aligned with your life’s deepest desires. What may seem like regression or being “stuck” in a pattern of behavior that does not serve you, actually is a mechanism of self-protection. As you work on your goals and face the unfamiliar (e.g., getting attention from interested romantic suitors, refusing the cocktail from a friend you are used to spending time with, saying to no to the host who baked the brownies and is a good colleague at work ), you may experience discomfort, feel “unworthy” and experience guilt. So rather than allow these experiences, you engage in behaviors that are familiar and comfortable.

In order to move past your self-sabotage behavior patterns, you need to recognize that it is occurring because you’ve confronted and overcome similar situations in your past. Once you understand that you are not “stuck” and that your behavior is your mind’s way of keeping you safe, it is important that you embrace your uncomfortable feelings or thoughts without self-judgment. By learning to mindfully allow your discomfort and adopting an attitude of curiosity and self-compassion, you will be able to more effectively respond to the new and uncomcoforatble situations that will invariable show up because you are now a different person.

Once you have embraced being curious, reflect on what you need in order to feel safe and be true in your life in order to reach your goals. Very often, your life structure or fear of change keeps you from making bigger changes in your life (e.g., addressing your work colleagues who know that you are trying to lose weight, finding new friends to socialize with who do not drink alcohol, learning to first love yourself) that you need to lose those last 10 lbs., celebrate your sobriety or be with your dream partner.

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.

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Why being essentially true to yourself matters (mostly).

In Psychology and Wellness

You may have heard about a number of dietary theories that are supposed to set you on your path towards losing weight, healing your body or treat a mental health condition. Take your pick, theories about veganism, a Paleo/Primal/Ancestral diet or the Epi-Paleo Rx, the Carnivore diet, the Bullet Proof diet, Macrobiotics, or how a Ketogenic diet is supposed to be your “fix” and “cure all.” While all these approaches have kernels of truth, they all neglect an essential piece of the puzzle. They are written for the masses and ignore the most essential and important part of any approach to weight loss or healing; YOU and your unique bio-individuality.

You are the CEO of your body, mind, and spirit and must take into consideration your unique needs, wants and aspirations. While there are a few key components to each of the many approaches that may work for you, by focusing on the fundamentals you will likely achieve your desired outcome (i..e, whether it’s losing weight or improving some aspect of your health.).

The Pareto Principe (i.e., 80/20 rule) is simply the observation that 20 percent of your inputs yield 80 percent your outputs. Originally named after Italian economist Vilfredo Pareto who observed that 80 percent Italy’s of wealth came from 20 percent of Italy’s population. Applied to other areas in your life, you may notice how you only wear about 20 percent of the clothes in your closet 80 percent of the time. Similarly, you probably make 80 percent of your phone calls to 20 percent of the people on your contact list. You likely spend 80 percent of your money on 20 percent of the all the things that you buy (e.g., perhaps rent, mortgage payments or food). And you are getting 80 percent of what you want from your partner, and the endless search for that other 20 percent is what’s causing your pain.

Because we live in a very toxic world (i.e., more than 120 million environmental and industrial chemicals are registered by our government that end up in our food, drinking products, receipts, & hygiene products)¹ , you face thousands of synthetic chemicals (e.g., BPA,BPS), glyphosate, GMOs, pesticides, herbicides, heavy metals (e.g., mercury, lead, aluminum, arsenic), blue, purple and green lights as well as nnEMFs that all contribute to reductions in melatonin, obesity and several diseases (i.e., cancer, depression, anxiety,autoimmunity, diabetes) it can be overwhelming to also think about which dietary theory may work best for you.

So instead focus on what is essential to maintain your health, lose weight and thrive. Follow the 80/20 rule and choose mostly organic foods and pasture raised/grass-fed meats(i.e., if you are on a budget use the EWGs list of clean fifteen and dirty dozen when doing groceries), use green hygiene products to avoid and/or minimize your exposure to toxins, drink clean water (I personally use Clearly Filtered as it eliminates 99.5 percent of all contaminants including fluoride) and invest in a quality air filtration device. Depriving yourself of the occasional “sweet treat” and always thinking about what you cannot eat or drink because you follow the “diet dejour” only adds to your levels of stress and emotional toxins (e.g., fear, guilt) and will lead to a “rebound effect.”

To your success and health,

Dr. Sandoval

1. Ben Lynch ND. (2018) Dirty Genes: A Breakthrough Program to Treat the Root Cause of Illness and Optimize Your Health.

Overcoming Loneliness When You’re New in Town

In Psychology and Wellness

Relocating offers fresh opportunities and thrilling adventures, but overcoming loneliness when you’re new in town often becomes an essential part of the journey. Feelings of isolation sometimes shadow the excitement of new beginnings. Fortunately, you don’t have to navigate these emotions by yourself. You can effectively tackle these new-town blues by embracing strategies that nourish your body and mind. Dive into our comprehensive guide that presents ten robust methods to aid you during this transitional phase.

No. 1 Dive Deep into Local Activities: Discover, Participate, Connect

Diving deep into your new town’s core activities and culture can incredibly benefit your emotional well-being. Take, for example, if you’ve relocated to a town by the sea. By joining local groups such as kayaking or surfing, you get a firsthand experience of the scenic beauty surrounding you and an opportunity to mingle with the local residents. Engaging in such activities allows you to share moments – like the thrill of riding your first wave – which can quickly lead to forming close-knit relationships. These shared memories and experiences can serve as a foundation for lasting friendships, bridging the gap between being an outsider and feeling like a part of the community.

Joining local groups, like kayaking, is great for overcoming loneliness when you’re new in town.

No. 2 Find Your Tribe with Meetup Groups: Shared Interests, Shared Moments

Overcoming Loneliness When You’re New in Town can often seem daunting, but modern platforms like Meetup.com have transformed the approach to building connections and finding support after moving. For instance, if literature is your passion, becoming a member of a local book club can be an excellent gateway to integration. Specifically, engaging in vibrant conversations about beloved characters and plots enriches your literary experience and fosters genuine relationships. Such interactions, rooted in shared passions, can effortlessly evolve from casual discussions to deep, meaningful friendships.

No. 3 Enroll in a Class or Workshop: Learn, Laugh, Befriend

Embarking on a journey to acquire a new skill can be a dual-edged sword: it offers personal growth and opens doors to social interactions. Imagine taking a step to join a local cooking class in your new town. As you navigate the complexities of a challenging recipe, you might make a minor mistake, and so does the person next to you. As a result, this mutual fumble becomes a light-hearted moment of shared laughter. These seemingly small moments of camaraderie, borne out of mutual experiences, can blossom into invitations for coffee catch-ups and the foundation for budding friendships. Therefore, connections deepen through these shared learning curves and moments, and relationships flourish.

A man and a woman socializing during a cooking class.

Learn a new skill and meet new people by joining a cooking class.

No. 4 Volunteer and Give Back: Serve, Connect, Grow

Experiencing the joy of giving is unparalleled, offering a deep sense of fulfillment that transcends regular activities. Specifically, volunteering is not merely about extending a helping hand to the community; it’s also about building genuine relationships with individuals who resonate with your altruistic intentions. Whether it’s assisting in orchestrating a local fair or dedicating your time to a community garden, such engagements benefit the broader community and serve as platforms where shared values converge, laying the groundwork for meaningful connections and lasting friendships.

No. 5 Harness Technology: Distance Isn’t a Barrier.

While forging new connections is essential, you must also stay in touch with friends back home. Regular video calls, sharing snippets from your new life, or even virtual movie nights can keep the bonds strong. This balance ensures you have a support system, no matter the distance.

No. 6 Play Tourist in Your New Town: Explore, Discover, Relate

Embrace the early days in your new town as an opportunity for adventurous exploration. Firstly, delve deep into the area’s rich heritage by visiting museums. Secondly, take leisurely strolls or unwind in local parks. Thirdly, treat your taste buds to the town’s signature dishes. Gaining insights into the local culture enriches your experience and equips you with fascinating tidbits and stories. These newfound insights can be instrumental in sparking engaging conversations with the locals, helping you bridge any initial gaps and foster meaningful connections.

No. 7 The Joy of Pets: Adopt, Care, Socialize

If circumstances permit, adopting a pet can be transformative. Pets provide unconditional companionship. Moreover, activities like walking your dog can lead to unexpected, friendly encounters. For example, dog parks are often buzzing social hubs, perfect for casual chit-chat.

Two women smiling while holding their dogs.

A dog will help you overcome loneliness and meet other pet lovers.

No. 8 Engage with Online Local Communities: Click, Chat, Connect

Numerous towns boast active online forums or specific Facebook groups tailored to local interests and events. Participating in these online communities offers a wealth of knowledge, from staying updated on upcoming local events to receiving trusted recommendations from fellow members. More than just information hubs, these platforms also present golden opportunities to connect on a personal level. For instance, you might find individuals who align with your inquiries or passions by engaging and sharing. That, in turn, will pave the way for potential face-to-face meetups and genuine relationships.

No. 9 Set Regular Outings and Challenges: Plan, Visit, Experience

Instead of succumbing to the comfort of your home, challenge yourself. Try a new café every week or visit a local event every month. Such routines enrich your experience and increase the likelihood of meeting potential friends.

No. 10 Embrace the Emotion: Feel, Accept, Overcome

Loneliness is a natural emotion, especially after a significant change. Acknowledging this feeling and understanding its transient nature is crucial. Over time, as you implement the above strategies, you’ll find this emotion fading, replaced with feelings of belonging and warmth.

If the Feeling Persists, Seek Help

Nevertheless, when feelings of loneliness persist and become overwhelming, it’s crucial to recognize that seeking help is a sign of strength and an essential step towards well-being. Loneliness can sometimes be symptomatic of deeper psychological challenges that require expert intervention. Consulting a licensed clinical psychologist like Dr. Sandoval can provide invaluable support in navigating these complex emotions. Such specialists can offer tailored therapeutic strategies, coping mechanisms, and insights that cater to an individual’s unique experiences. Moreover, this guidance helps address the immediate feelings of loneliness and equips you with tools to foster long-term emotional resilience and connectivity. Remember, reaching out is the first step to healing.

Wrapping Up on Overcoming Loneliness When You’re New in Town

Starting fresh in a new town is a journey filled with highs and lows. With persistence, an open heart, and the strategies outlined above, overcoming loneliness when you’re new in town becomes an enriching experience. The key is to engage, explore, and always keep the channels of connection open. Your new location is a book waiting to be read, and in its pages, you’re sure to find heartwarming tales of friendship and belonging.

Guest article written by Amy Baker

Building Connections and Finding Support After Moving

In Psychology and Wellness

Moving is a monumental change in life, embodying a fresh chapter filled with new beginnings and opportunities. Despite this, finding support after moving can be a challenging endeavor, leading to stress and anxiety. This daunting phase requires not only physical adjustment but also emotional resilience. Governments worldwide recognize this challenge, extending various forms of aid to help individuals ease into their new environments. However, personal initiatives also play a crucial role in building connections and ensuring emotional well-being post-relocation.

A Gentle Transition

Even in the excitement of moving, the pressure can be overwhelming, especially when relocating to an unknown place with unfamiliar faces. Building a solid network becomes indispensable, aiding in emotional adjustment and providing necessary support and assistance. Let’s find out how you can do this!

Woman writing on a cardboard box while packing for a move

The adventure of relocating can unfurl its exciting and thrilling layers seamlessly with thoughtful and comprehensive preparation in advance.

1. Forge New Friendships

Taking the first step to forge new friendships is crucial in creating a robust support system in a new city. Engage in local events, community gatherings, or interest-based clubs where you can encounter people with similar hobbies and preferences. These spaces are filled with potential friends who can make your transition less challenging.

Make sure to be genuine and open in your interactions, presenting yourself honestly and showing interest in others. This approach not only helps in laying the foundation for durable and supportive relationships but also in understanding the social dynamics of your new location.

2. Discover Local Culture

Immerse yourself in the local culture as a meaningful way to build connections after moving. Adapting to your new environment is more than just learning the streets and finding the best grocery stores. It’s about understanding the heartbeat of the community – its traditions, customs, and lifestyles.

Therefore, make sure to explore local events, festivities, and cultural activities to gain a deeper insight into the communal ethos. Embracing the local culture fosters a sense of belonging and integration, enhancing your overall moving experience by transforming an unfamiliar place into a home filled with warmth, friendship, and understanding.

3. Address Emotional Responses to Change

Each person reacts to change differently, and for some, moving can trigger anxiety and depression, especially those who find it challenging to adapt to new environments and establish new relationships. The emotional turmoil of leaving the familiar and facing the unknown can be overwhelming.

In these situations, don’t be afraid to reach out to a professional. Therapists and psychologists specialize in assisting individuals to navigate significant life transitions like moving, offering unique insights and strategies to manage emotional upheavals effectively. After all, a balanced mental state forms the foundation for successfully building connections and finding the needed support after moving.

4. Engage in Online Platforms

The digital world offers a plethora of platforms to build connections in your new community. Engage in local forums, social media groups, and online communities where you can meet neighbors and local residents.

Woman researching ways for finding support after moving on a laptop

Engaging on online platforms plays a pivotal role in finding support after moving, connecting you with locals, and expediting your integration.

These platforms provide a wealth of information, insights, and opportunities to interact and learn about your new community. By establishing online connections, you open doors to physical meetups, friendships, and a comprehensive understanding of community dynamics, ensuring you’re well-integrated and connected in your new environment.

5. Prioritize Your Mental Well-Being

Ensuring your mental well-being is as significant as establishing social connections in your new environment. It’s easy to neglect emotional health amidst the hustle of moving and adapting to a new community, but it’s crucial for a smooth transition and overall happiness.

In fact, Florida’s finest licensed clinical psychologist often highlights the importance of mindfulness practices in navigating such significant life changes. They recommend setting aside dedicated time for self-reflection, relaxation, and mental rejuvenation.

Therefore, engage in activities like meditation, journaling, or outdoor walks to keep your mental health in check. By prioritizing your emotional well-being, you build resilience and a positive mindset, enabling you to tackle challenges and embrace new opportunities effectively, fostering a well-rounded and supported adjustment to your new locale.

6. Tap into Local Resources

Make the most of local resources to create meaningful connections and a sense of community belonging. Community centers, clubs, and groups are ideal venues to connect with people and understand the local environment better.

Through insights from the Big Man’s Moving Company Florida, they stress the significance of engaging with local communities. Their experience in aiding countless individuals in relocation has shown that those actively participating in local events and groups tend to establish a quicker connection with the area and its residents, enhancing their settling experience.

7. Volunteer Your Time

Another valuable approach to building connections and finding support after moving is volunteering your time to local causes and organizations. Not only does this noble endeavor contribute positively to your new community and experience the joy of giving, but it also provides a robust platform for meeting like-minded individuals and families. Volunteering allows you to work alongside others, fostering a natural environment for creating strong, supportive relationships.

Volunteering in your new community unfolds multifaceted benefits, nurturing friendships, enhancing understanding, and contributing positively to your new environment.

On top of that, it also affords a deeper insight into the community’s values, needs, and dynamics, helping you align yourself better with your new surroundings. Engage in causes that resonate with you, and leverage this opportunity to make a tangible difference while establishing meaningful connections and a solid support system in your new home.

The shared experience of giving back and making a positive impact enhances bonds and provides a shared sense of purpose and community belonging, further easing your transition and adjustment into your new environment.

Embracing Your New Journey

While the journey may be daunting, remember that finding support after moving is essential for a seamless transition. Therefore, embrace the new opportunities and challenges that come with moving. Take the chance to explore, understand, and integrate into the local culture, traditions, and lifestyles. This path paves the way for establishing meaningful relationships, promoting emotional well-being, and ensuring a successful and enriching new chapter in your life.

Guest article written by Amy Baker