What to Do With Seasonal Allergies
Do you experience:
Environmental allergies that make you dread seasonal changes?
“Food Allergies” that severely limit your diet (and nourishment)?
Sensitivities to things in your environment that restrict your quality of life?
Symptoms or unwanted health conditions that simply won’t respond, or only respond to treatment temporarily?
These symptoms could be signs of allergies. If you have allergies, there is an alternative to medication and the impracticality of avoidance…It is AACT, Accelerated Allergy Clearing Technique. Dr. Armitstead has been doing the technique since 2009 with great success.
Allergies are versatile. They can show up just about anywhere in your body and provide a variety of issues. They can affect your nose, eyes, throat, lungs, stomach, skin and nervous system. They can give you a bellyache, a rash and even bring on fatigue and headache.
In our experience, when major allergies, both food and/or environmental, are present and not handled, they are often interfering with the body’s normal function, repair, and self-correcting mechanisms. Autoimmune disease have risen dramatically due to high levels of pollution in the air. This represents a major health problem that experts now think affects one third of the whole population. And if they are not managed properly, people begin to deal with it by avoiding the modern world.
Food sensitivities, environmental allergies, and chemical sensitivities are afflicting more and more people and an individual can be allergic or sensitive to any number of substances including: foods, molds, pollens, animal dander, chemicals, fabrics, medications, MSG, food additives, etc. Allergy symptoms can be over-reactions of the immune system while and/or an imbalance in the body's nervous system. An imbalance in the body's energy can lead to decreased health, so clearing allergies and sensitivities is one way to improve the overall immune system.
The allergy clearing procedure is a gentle, painless, non-invasive way to relieve symptoms by utilizing acupressure, muscle testing, and nutrition to address underlying problems and bring balance to the body. It is safe on the youngest to oldest of patients. Most begin to notice improvement in just a few sessions, but the full benefit is seen as a patient's overall health improves with the combination of the clearing plus vitamin supplementation. Some common changes with the allergy clearing include: elimination of lactose intolerance, reduction or elimination of IBS, sinus relief, seasonal allergy relief, elimination of eczema and hives, reduction of fatigue, improvement of ADD symptoms, decreased gluten intolerance and bowel gas, and elimination of asthma, just to name a few.
The following are symptoms that may be related to allergies or sensitivities. If you experience any of these conditions and have not found relief, you may be a candidate for allergy clearing. Symptoms including: acne, canker sores, dark circles under eyes, eczema, hives, itching, constipation, diarrhea, gas, heartburn, vomiting, IBS, asthma, coughing, sinusitis, stuffy nose, bedwetting, joint pains, anxiety, fatigue, bloating, hyperactivity, learning disorders, arthritis, hay fever, post nasal drip, red ear lobes, red cheeks, ear infections, headaches, sore throats, and weight gain.
Besides AACT we also have very natural, strong anti-histamine supplements that can help reduce your allergy symptoms without the drowsy side effects of medication. One supplement in particular Dr. Armitstead developed called inflammation relief that can help.
Patients come to Healing Arts with all sorts of health concerns. Headaches, bloating, acne, constipation, insomnia, fatigue, infertility, eczema, brain fog, the list can go on and on. Our answer is always the same, muscle test the body to see what toxins the body is holding in order to reduce inflammation. Inflammation in the head is a headache or migraine. Inflammation in the joints is pain. Inflammation in the gut is bloating. You take a deep breath and if the body reacts to the dust or pollen in the air inflammation will increase in the body, causing your allergy symptoms. The root cause of all dis-ease is inflammation. What we find with the muscle testing is why. Is the reason for the inflammation heavy metals, heavy chemicals, bad flora, parasites, or a food sensitivity? We fell in love with the technique of muscle testing because it is so fast and noninvasive, giving me and my patients answers.
When starting to detox and supporting the body with the right nutrition it takes time to get the inflammation down and yet we wanted patients to get symptomatic relief as soon as possible and we have noticed throughout the years we would have to give 2-3 different anti-inflammatory supplements to do the job depending on how severe the inflammation or allergies were so Dr. Armitstead decided to make her own supplement, called Inflammation Relief, that contained everything to help lower the inflammation. It contains Curcumin, Pepperine (Black Pepper), Fenugreek, Gotu Kola, Quercitin, Boswelia, Bromelain, and Magnesium lactate.
You can also oil pull every morning to help clean out the lymphatic system and reduce inflammation especially in the sinuses. Oil pulling as we know it today, was introduced in 1992 by Dr. F. Karach, MD. He claimed that oil pulling could cure a variety of illnesses ranging from heart disease and digestive troubles to hormonal disorders. Dr. Karach’s method of oil pulling emphasis swishing, not gargling, the oil in the mouth. The oil is “worked” in the mouth by swishing and chewing it around the mouth and ‘swizzling’ it (pushing it through the teeth) for a period of 15 to 20 minutes. The best time is in the morning before eating breakfast, but can be done before any meal on an empty stomach.
At the Healing Arts Tea Bar we also have teas that can help with allergies that we can muscle test you for your own personal tea blend. For allergy symptoms we test for Cinnamon, Turmeric, Green Tea, Ginger, Sarsaparilla, Nettle, Holy Basil, Lemongrass, Peppermint, and Echinacea.
Also at the Wellness Center to help with allergies and get the inflammation down we have the nasal ozone treatment and salt booth therapy. For nasal ozone treatments breathe in microscopic organic olive oil (made in a glass jar to be Healing Arts approved because it can’t be in plastic or aluminum) treated with the extra oxygen from the ozone. Inhaling ozone this way helps to reduce allergy symptoms, sinus pain, headaches and inflammation throughout the body. The salt booth is where you take deep breaths of air with microscopic salt in it. The specialized salt goes into the sinuses and lungs breaking up mucus and reducing inflammation.
So if you are suffering from allergies this spring know that we can help and there are lots of different ways to help support the body.
21 Things to do for Your Health in 2021
Making changes to enhance your health and your life can be difficult and sometimes the difficulty is actually in where to start so I made a list of 21 things that I do in my life and often recommend to my patients to help you make healthy changes. Even though it’s a list and the goal of any list is to accomplish each item as soon as possible know that you have all year to make these changes and stick to it. So maybe the hard part is not making the changes but sticking with it. Some days it may be easy. Other days may be harder but every day is a new day so hold yourself accountable to always doing your best. With enough momentum, over time, it will get easier and easier to stick to it until one day you realize you are making these healthier choices with very little effort. That these health choices have become habits that you just do is the goal.
It was not easy to narrow this list down to just 21 things. I could think of so many different things that you may or may not be doing that could make a difference in your health. Many of these things are not new but reminders of things you know are good for you that you may not be doing. As you go through the list I recommend starting with an easy one and working towards the hard ones. I also recommend making only one change a week. This way you can make changes that last. Slow and steady wins the race. Do too many changes all at once and it won’t stick for the long haul. The goal is to make changes that will last and over time it will be good to review this list to remind you of items that may have slipped through the cracks. Healing is a journey and so are the changes that get you healthy and keep you healthy. We are here on that journey to help you.
1. Meditation and Prayer
Keeping the mind and the body less stressed is key to your healing journey no matter what you are trying to heal from. A key tool to stress management is meditation. Yet meditation isn’t about closing your eyes and trying to empty the mind. I truly believe we can spend this time in a full cycle of communication with our higher self. Call it God. Call it Energy, Spirit, Universe we know there is a power greater than ourselves that we want to connect to during meditation. After years of meditating I realized that this connecting in silence wasn’t enough and that connecting with words was also needed.
I truly believe that words are powerful. They truly are a vibration that we either say in our head or out loud to one another and that vibration goes out into space and creates a change. Thoughts and what we say are that powerful and for that reason I start each of my meditations with an intention. Just a brief statement on what my expectations are. Think of a meditation as a full cycle of communication with your higher self. To do this we then need to still our conscious mind to feel the connection to higher self. I think we have this connection at all times but are not always aware of it. Once you enter stillness ask a question, voice a concern or share what’s on your mind. This is a form of prayer. Then go back into stillness and expect to receive an answer. Listen to that quiet voice within that has so much to say and yet we have a hard time listening to. This is the full cycle of communication that needs to happen if we are to get the most out of our meditation and really let go of the stress.
2. Visualization
If you aren’t great at meditation or are too overwhelmed to try it, start with listening to a visualization. Listening to someone’s voice can get you out of your head and into a quieter head space which is important when managing stress. Don’t wait until you are stressed to do this. Listening to a visualization or meditation should be done on a daily basis, sometimes even twice a day, for 20 minutes each time. There are tons of free ones on Youtube to listen to or apps like Headspace or Calm.
There is a second part to visualization which is to watch your thoughts. Again, thoughts are energy and we want to be mindful to stop the criticism, especially the self-criticism. We are worse with our judgements towards ourselves than others. If we can learn to have more self loving thoughts we can lower stress that way too.
3. Drink more water
On a daily basis I tell patients to drink more water so much that I wish I had a recording of it I could just play it instead of having to say it again and again. I don’t think the average patient even drinks half of the water that they should be drinking and yet it’s always at our disposal and we just need to be more mindful. The average person needs to drink at least 64 ounces of water. If you drink caffeine or coffee, even if it’s decaf, then you will need to drink even more water than that. It also depends on what type of water. Really do your best not to drink tap water. The healthiest bottled water is Mountain Valley but is hard to find. Second best is Evian and third, Smart Water. If you can, pour the water in a glass or ceramic cup before drinking to reduce plastic toxicity.
4. Use less plastic
Not only is using less plastic good for the Earth but also for your body. Plastic in the body acts like estrogen and is a true hormone disrupter, causing weight gain, PMS, infertility issues and more because the body thinks it has too much estrogen. To continue with the plastic water bottles try to buy water in glass but if you can’t don’t drink straight from the water bottle because more plastic will leach into the water with heat and your mouth is 98.7 degrees. Also don’t put plastic in the microwave. Try to use less plastic forks, knives, spoons, straws, baggies and Tupperware. Get the glass pyrex with the rubber tops for leftovers. If you like straws they now have stainless steel straws which come with their own brush and are easy to carry when you are out.
5. Daily Immune booster
Every morning you should do something to boost the immune system to handle what is to come for the day. It could be juicing ginger to put in your green juice, a ginger turmeric shot, garlic chopped up in honey, taking your vitamin C, vitamin D or zinc. I personally take an immune tonic every morning for the last year to stay strong and healthy. It takes a little more time to make but make a bunch of it and it will last about 2 weeks.
Ingredients:
2 small fresh lemons (~1/2 cup) – (with the skin or not, cut into large chunks)
1/2 cup fresh ginger – (peeled, cut into chunks)
1/2 cup fresh garlic cloves – (peeled)
1/2 cup raw organic Manuka honey (the higher the number the more medicinal it is)
Add all ingredients and roughly chopped in a blender, pulsing for a few seconds until everything turns into a paste.
This immune boosting tonic is best taken at one or two teaspoons on an empty stomach in the morning and/or half an hour before meals or before going to bed.
6. One thing a month to boost immune system
Besides the daily boost I also recommend doing something at least once a month if not more to keep the health you have gotten. I am a big proponent of preventative healthcare and this is how you do it. Once a month or more, even up to once a week, do something to take care of your immune system. I built the Healing Arts Wellness Center based on this philosophy and that’s why I wanted one place that had all these healing services for your convenience. To keep the immune system boosted we have the Himalayan salt booth and lymphatic therapy to help. Before COVID I was thinking the salt booth was great for 4 things: sinus and lung issues, skin issues, to boost up the immune system and to detox from crappy NYC air. Now with COVID I think doing salt booth sessions is a must to stay healthy. We can no longer just assume we are healthy but to take preventative measures to ensure we really do stay as healthy as possible.
Just 10 minutes in the salt booth can boost your immune system as you inhale deeply the salt that breaks up inflammation and kills viruses, bacteria, parasites, candida and mold. The lymphatic drainage therapy works differently, using electric bulbs across your skin to get your lymphatic fluid to move. Your lymphatic system carries white blood cells to infections, in this way boosting your immune system. You could also go for cupping, get a massage or acupuncture. There are lots of ways to keep your immune system boosted.
7 . First thing in the morning to help detox
Your body works hard at night healing while you sleep. At 11pm-1am the liver dumps the toxins from the day into the large intestine so we excrete it out the next morning. To help the body with this flush I recommend to many of my patients to drink 32 ounces of water first thing in the morning. Depending on the health concern we add 1/2 lime or lemon to the water or a tablespoon apple cider vinegar. Sometimes instead of all that water I recommend they do a specific apple cider vinegar drink which is not about flushing but more about helping change the pH of the body. For more info on the ACV Drink, click here. https://healingartsnyc.blogspot.com/2016/02/a-healing-apple-cider-vinegar-drink.html. The catch is when you drink something medicinal like this in the morning you have to wait 20-30 at least to drink or eat anything other than water. The drink needs a little time to work through the body.
8. One thing a month to help detox
Besides the daily detox, I also want you to do at least one thing a month that can help you detox on a deeper level. It could be a liver flush where you take certain supplements for a week to break down what is stuck in the liver and then one night before bed you drink 1/4 cup of olive oil straight to get the toxins to move out of the liver. At the office we have lots of different services that could help detox. You could do a PEMF session, using energy to move out toxins or a foot detox bath that pulls toxins out of your body through your feet using an ionic charge. The strongest detox we have the Ozone Sauna where you sit in a personalized sauna pod from your neck down and heat builds as the pod is pumped with ozone. Ozone is oxygen with an extra oxygen molecule. When you combine the wet and warm skin with the ozone gas the extra oxygen that goes in has such great anti-inflammatory and immune boosting effects. Ozone sauna therapy is believed to be a powerful treatment which may be comparable to IV ozone administrations just without the needle. Ozone therapy is a great detoxer because it breaks up lactic acid, increases cellular respiration in muscles, speeds up recovery of damaged tissue and accelerates growth of muscle for those who have tight, sore muscles. Ozone therapy improves blood circulation, improves vitamin and mineral absorption, fights inflammation, and is wonderful at killing mold, parasites, candida, viruses and bacteria. Because it’s such a strong way to detox we offer 10 minute, 20 minute and 30 minute sessions depending on how much detox you can handle.
9. Movement
I feel like people have done one of two things last year, either upped their exercise routine or forgot about it all together. If you are one who has lost his/her exercise routine get back to it. If you are still waiting to feel safe at the gym that’s no longer an excuse. You must find a different way to exercise. There are lots of good apps out there and I personally use Down Dog for my yoga and they have a HIIT app as well I use for my cardio. You can also try their meditation app. Make this year about finding a routine that works for you. For many of you working from home and don’t have clear work boundaries you may want to get up in the morning as if you were going to the office and even go outside and walk around the block to clear your head and be ready for the day. I even suggest at the end of the day to walk around the block or longer to again have your ‘commute’ so that when you go back home you have transitioned out of work. Finding healthy boundaries this way is super important to keep your mental and physical health.
10. Buy local and organic
I still remember being in college when organic started to become a thing and I soooo didn’t want it to make a difference in my health because I didn’t have the money but unfortunately it makes a difference and I see the money I spend on buying organic as an investment in my health. I see the biggest difference not eating organic when I travel and have to eat out. I’m eating all the right things but it’s definitely not organic and on the third day I start to notice. With me, I notice fatigue and trouble digesting with bloat and slower bowel movement. I also think it’s important to buy local and in season. This way you are guaranteed to have your food as nutrient dense as possible which is extremely important to your health. Healthy food equals a healthy you. It can be very overwhelming to make the change to organic, local food so I suggest making one change once a week so that over time you can eat all organic and local food. Another key is to get excited about new foods.
11. Eat pasture raised eggs only.
Pasture raised eggs come from chickens that have been raised outside eating worms and grass. It’s not only about being treated better but the actual natural diet is healthier creating healthier eggs that are loaded with more nutrients. You put a pasture raised egg next to an organic egg you will see a difference in the yolk. The pasture raised yolk is dark yellow because it’s richer in vitamins and minerals compared to the organic egg. Worms and grass beat organic soy and corn feed any day.
12. Relax time needs to be scheduled in daily.
I feel like if relax time is not scheduled in then we might not do it. Relax time can easily be eaten up by a phone call that goes 10 minutes over or taking 10 minutes more than you should trying to figure out what is for dinner. Then by the end of the day you are rushing to get to bed at a decent hour or you are staying up way too late to get your relax time in but it then backfires because you are too tired the next day. So part of what you might need to do is better time management overall or maybe pencil in a relax time. Some people do best with relax time at the beginning of the day. They feel like they start the day off on a better foot not rushing into the day. Some need a breather in the middle of the day and will take their relax time with lunch or some feel more relaxed at the end of the day and do it then. Whatever your preference, it doesn’t matter, just make sure it is 20 minutes of doing something, anything that is relaxing. “Me time” is what I like to call it and I personally like to take it in the morning before my kids get up. It fills me up and gets me ready for the day. Trouble is if one of the kids gets up too early and interrupts my 20 minutes I’m cranky so I have to learn to not rely on it so much.
13. Learn a breathing technique
If my 20 minutes me time gets interrupted I realize to help my mood I need to do more deep breathing that day to help. Luckily breathing deep can be done anywhere at anytime. Just 3 deep breaths can shift my mood and nervous system to be more calm. I do suggest going deeper than just 3 deep breaths this year and taking the time to learn a breathing technique. If it’s one thing this pandemic has taught me it is the importance of strengthen your lungs. Yes the lungs are an organ that you can exercise. The stronger they are the healthier you can be even if you don’t have asthma, chronic cough or other breathing issues. There are tons of different breathing techniques out there so pick one and use it on a daily basis. I personally love and use heart centered breathing from Heart Math, Wim Hof is an extremist athlete who has some amazing Youtube videos, and coherent breathing which I probably use the most of. Coherent breathing is simply breathing in for 6 counts and breathing out for 6 counts.
14. Look at ingredients of everything you put in your mouth and on your skin.
Reading food labels I think is a skill set they should be teaching in school. Imaging if every kid read the ingredients of the cereal they were asking their parents for. What they would come to realize is there is a lot of words on there that they may not be able to pronounce. So one of my rules is if you can’t pronounce what’s in it, don’t eat it. Also, it’s a good place to look for hidden sugars that you may want to stay away from and you will quickly learn just because it says organic doesn’t necessarily mean it’s healthy for you.
Besides food, we should be reading labels of our skin care, hair care, toothpaste, lotions, makeup, etc.. Everything we put on our bodies makes a difference because it gets absorbed by the skin. The main ingredient to stay away from is titanium dioxide. So choose wisely, choose healthy products, it does make a difference.
15. Eat 5 servings of veggies a day.
That is not a typo. Thinking about this one has made me create my own food pyramid that I am currently working on and will share soon and trust me, bread is not at the bottom with 6-11 servings like the original food pyramid that the USDA put out and used 1992-2005. I do agree with the food pyramid’s vegetable serving of 3-5 servings a day and want you to push for at least 5 servings a day. What is a serving size? You might be surprised to realize 1 cup broccoli and 12 baby carrots is a serving size. In general, 1 cup for raw vegetables and 1/2 cup for cooked vegetables. So what does that look like for me? 1 cup of spinach in the morning in my pea protein (I love Kachava, here is a code for $15 off) or collagen smoothie (I use Garden of Life). I need to alternate to keep my body happy. 2.5 cups arugula for lunch and 1.5 cups arugula for dinner. I keep it simple and obviously love arugula with whatever protein I am going to eat. You may want to get interested in different vegetables. I think the key is to find a way to have a serving at breakfast. There is no such thing as breakfast food so maybe start with a cup of leafy greens with eggs or hid it in a smoothie like I do.
16. Once a month do chiro and massage to keep in alignment.
Why are we doing all these healthy things? To support our body and give it the nutrition that it needs to heal. Part of that support should be getting body work done to take stress off the joints and muscles so they can function better. Even when you don’t have joint or muscle pain I do suggest getting body work done as a preventative. On average I do suggest once a month getting adjusted and once a month getting a massage to keep the joints in alignment and muscles relaxed. Some people might need more and some might need less depending on the stress you are putting on your body or the mental stress you are going through. Thinking of mental or emotional stress the other thing you may want to keep in alignment is your chakras. Chakras are energy centers in your body that need to stay open to have the energy flow. Closed or blocked chakras will cause emotional upset, self sabotage and even physical issues like trouble sleeping, sore throats, poor digestion and more. Chakra light therapy is the best known therapy I know of for aligning the chakras and energy of the body. It’s relaxing to do for 20 minutes by lying on a massage table and letting special crystals emit certain frequencies of light into your chakras while you relax. You can get muscle tested at your next appointment to see if chakra therapy would benefit you. Just like when I put pressure on the organs I can put my hand in your energy centers and see if they are balanced. Benefits of having your chakras aligned are increased energy, feeling relaxed, better sleep, better mood and less stress.
17. Drink Ozone water
I muscle test for how much ozonated water someone should drink but on average I get 16 ounces a day. Ozonated water has a clean, fresh taste. The health benefits are a result of the ozone breaking apart creating a single oxygen atom that the body can use. The more oxygen in the body the better! Ozone adds oxygen to the blood stream and eliminates impurities. Increased oxygen in the brain heightens its function and boosts the immune system making it stronger and better able to fight infections. This type of water has been shown in a number of scientific studies to kill bacteria and viruses. That’s why I also use ozonated water to wash my fruits and vegetables. Drinking cold ozone water on an empty stomach regularly can also detoxify your intestinal tract and give you energy. So there are a lot of health benefits to drinking ozonated water. You will have to buy a machine that puts the extra oxygen in the water. I use the Ozo-pod and you can buy online, https://healingartsnyc.com/shop/ozone-pod
18. Remember the Serenity prayer
If you haven’t heard of it before or need a reminder, here is the Serenity prayer:
God grant me the serenity
To accept the things I cannot change;
Courage to change the things I can;
And wisdom to know the difference.
When I’m going through a hard time I have to remind myself of this prayer daily. It helps me remember to concentrate on what I do have control over and just let the rest go. I think we cause ourselves a lot of stress when we worry about things that we don’t have control over. Remembering this prayer is a way of trusting and giving you direction in your life during stressful times.
19. No electronics 30 min. before bed
A good night’s sleep is so important. It’s only when you are sleeping the body is healing. Even if you think you sleep well it’s a good habit to not have any electronics on at least 30 minutes before bed. This includes phones, computers, tablets and TV. The blue light from the screens actually signal our body to stay awake. I promise you if you do this you will feel like you get a deeper sleep. So what do you do with those 30 minutes before bed? It’s like an unknown. If I don’t have my electronics I don’t know what to do. Find a bedtime routine. If you do about the same thing every night it helps signal the body to start winding down. Some ideas: take a hot shower or bath, read a good book, but not too exciting, do your deep breathing technique, meditate or listen to a visualization. This is also a good time to practice gratitude. As you are lying down in bed review the day and make a list either in a journal or just mentally of all the good things that happened that day that you are grateful for. In this way, no matter how intense of a day, you go to bed only thinking of the positive things which is helpful to get a deeper night’s sleep and for your mental health.
20. Go to bed at 11pm at the latest
So now that we talked about what to do before bed let’s talk about a bedtime. Yes, even adults should have a bedtime. The reason I say to be asleep by 11pm is that your body works on a schedule. Every organ has a circadian rhythm that it follows which means in a 24 hour cycle it has a 2 hour window where it is at it’s peak and performing strong and 12 hours later where it is at it’s weakest, most vulnerable stage. Good examples of this is the afternoon slump that a lot of people feel at 2-4pm is due to the adrenal glands being at their weakest so the body produces less adrenaline. If the adrenal glands are healthy you won’t feel the slump but if they are already struggling you will feel a shortage of energy at this time. The heart’s weakest at 3-5am. That’s why if someone has a heart attack and they make it through the night their chances of surviving are greatly increased. MDs know this as a statistic and now you know why. So the reason for the 11pm bedtime is because that’s when the liver is at it’s peak dumping all the toxins from the day into the gallbladder duct where it travels to the large intestine to be excreted the next morning. It is best to be asleep during this 11pm-1am time so the liver can easily do it’s job and move more toxins. Again, the body only heals while it’s sleeping.
21. Find a healthy indulgence with food
A big part of my job is to help people change the way they are eating. The muscle testing I do is very specific with what foods to avoid to have better health but sometimes they are the foods we eat a lot of. I know it’s not always easy to avoid the cheese you love or the sugar you crave. So our goal is to help you find the healthier alternative so you don’t feel so deprived. If cheese is your thing try nutritional yeast. If it’s chocolate try Evolve chocolate made with coconut sugar. I love Anita’s coconut yogurt if you need to find a milk alternative. There are so many more products out there than even 5 years ago and trust me when I was first starting a program in 1997 gluten-free was not a thing. I think there are so many great alternatives. Your goal is to find which ones work for you and keep them stocked in the kitchen so you eat the healthy alternatives instead of reaching for what you know you shouldn’t.
So there you have it 21 things that will make a difference in your health to make sure you do for 2021. Start with the easier changes and work to the harder ones. Keep this list on hand to refer back to because in a few months certain things may slip but your goal is to always get back on. I know you are already looking forward to my 2022 list!