It's Time to Take Charge of Your Health, and Bring Healing to Yourself.
you ready to transform your health? If so, the information provided
here will prove to be invaluable to you. It will increase your
awareness of what is possible and expand your understanding of self
healing through the practice of meditation, affirmation, and stress
relief. You will also be guided to resources that will improve your
nutrition and quality of life.
1.) How to meditate and the benefits of meditation
2.) An affirmation exercise that will change your life
3.) How to release stress
4.) Nutrition that will improve your quality of life and prevent illness
How to meditate Master
Healer Deborah King has traveled all over the world to study
meditation and explore the sacred knowledge that has been passed down
for thousands of years and eventually was recorded in the ancient
vedas (hindu scriptures). With over 40 years of experience in
mediation, she offers a meditation practice that is guaranteed to
change your life and increase your health.
recommends meditating for 20 minutes in the morning and 20 minutes in
the late afternoon/early evening before 6pm. All that is required to
meditate is to find a safe and quiet place where you will not be
disturbed. If you have a cat or dog you will want to meditate in
a separate room from them. It is important to shut off your cell
phone and any other electronics that could disrupt your meditation.
meditate, sit in a comfortable upright position; it can be on the
floor or in a chair. Begin by closing your eyes and turning your
focus inward. Be in silence for 30 seconds. For the next 19 minutes
and 30 seconds or so using your inner voice, you will say a mantra.
It is completely natural for your attention to drift and
thoughts to come up, simply bring your attention back to your mantra.
If you find that it is hard to focus on the mantra, accept this and
know that you are releasing stress and the mantra is working.
term mantra means "sacred utterance."
are some mantras to choose from (Find the one that resonates with you
and commit to using this mantra in your daily mediation) (1):
(pronounced kreem) clears lower chakras SHRIM:
(pronounced shreem) promotes healing mentally, emotionally, and
(pronounced hreem) cleanses the heart and promotes healing and
hoom) disintegrates negative feelings, channels life energy
through the body
experience how meditation can truly change your life, you need to
meditate at least once daily for 20 minutes.
are some of the benefits of meditating? (2)
with your Higher Self
what is within
more present, less reactive more active
Peer came across an affirmation that has been changing lives. In her
studies and practice as a Therapist, she found that at the basis of
most human suffering is a belief that we are not enough. This
perception can cause pain and fosters a lack of self worth and
happiness. She offers a simple exercise that changes the limited
belief of not being enough into a knowledge and experience of one's
innate goodness, self-worth and beauty.
a lipstick and write "I AM ENOUGH" on your mirror/s.
Whenever you see yourself in the mirror/s, look into your eyes and
state "I AM ENOUGH."
simple exercise brings in the frequency of being perfect just the way
you are. It will erase the false belief of not being enough and
replace it with a healthy perception of self-worth. Thousands of
people have already experienced the benefits this exercise brings.
See what it will do for you!
a lifestyle that includes meditation and healthy affirmations will
definitely lessen stress, but what if you find yourself in the midst
of a stressful situation? Dr. Roger Callahan PHD and Dr. Dietrich
Klinghardt PHD MD provide a hands on technique that releases stress
by clearing meridian points, it's called Mental Field Therapy. How
to practice Mental Field Therapy (MFT):
Focus on your stress (e.g. emotions, memories, sensations)
Begin tapping the first of 9 points as listed below with all 10
fingertips. Tap each point nine times, one tap per second. You can
tap in the rhythm of the heartbeat or waltz. Tap strongly so it
After you complete one round of tapping (tapping each point nine
times) take a deep breath. Fill your lungs completely, and exhale
completely. Notice how you feel. See what emotions, memories, and/or
sensations come up. Notice if you have experienced a shift, possibly
feeling clearer and lighter.
Begin the tapping sequence again, this time while toning. Toning is
the same as humming, but your lips are open. You may tone with a
mantra (e.g. OM).
After tapping all nine points, notice how you feel. Have you
experienced a shift from the initial stress you were experiencing?
Continue tapping sequence with toning until you feel a shift and are
clearer and lighter than when you started.
To deepen the healing and stress relief, move your eyes left to right
while tapping and toning.
Points for MFT (5):
Crown line (Governor 19-21 points)
sagittal suture (line between two bones on the top of head, from the
crown of the head toward the nose). Position all fingers along this
Eyebrow (Bladder 1-2 and extra points)
finger positioned over the beginning of the nose with the rest of the
fingers around the eyebrow. 3)
Temple (Gall bladder 1)
the corner of the eye, where pinky should touch during tapping,
toward the ear. Feeling two bones connecting position the rest of
your fingers. 4)
Stomach line (Stomach 1, 2, 3)
index finger on the bone just below the eye, the rest of the fingers
curving down the face with the pinky just to the side of the corner
of the mouth. 5)
Upper jaw line (Governor 26 and upper jaw dental acupuncture points)
middle finger is on the spot halfway between the nose and the upper
lip. The other fingers lie naturally to both sides over the teeth. 6)
Lower jaw line (Conception Vessel 24 and lower jaw dental points)
in the middle under the lower lip, the rest of the fingers on both
sides of teeth. 7)
Under the arm pits (Chicken wings) (Spleen 21)
on the line under the arm pits with the thumb and index fingers
forming a V shape, while hands flex as if chicken wings. 8)
Thymus (breast bone line) (Kidney 27, 26, and Thymus)
lies in the hollow underneath the clavicle, just adjacent to the
sternum, with the other fingers going down the sides of the sternum. 9))
Nuchal line (between Gallbladder 20 and Bladder 10 and extra points)
of head behind ears just above the neck. Tap with the side of your
palm, like a karate chop.
lets take a moment to connect you with the right resources so you can
heal physically by handling vitamin & mineral deficiencies, gut
dysbiosis, organ degeneration, nervous system imbalance and weak
immunity. The Nutritional Wellness Center of South Jersey is a family
practice specializing in natural medicine, offering nutritional
programs that are designed to heal down to the cellular level and
bring a person to a more optimal state of health. Using Advanced
Autonomic Response Testing, functional lab testing, pharmaceutical
grade, whole food supplements and herbs, nutritional programs are
created to bring your body into balance in order to prevent/reverse
disease. To make an appointment for a nutritional assessment, contact
Jocelyn at 856-499-2160.
All About Habits: How to make them/how to break them
Habits: What are they, and
how are they created? How can we break the negative and add in the positive?
Think of where you are
right now. How happy or unhappy are you? Would you describe yourself as
successful and thriving, or unsuccessful and struggling? Are you hopeful or fearful? Healthy or
unhealthy? Whatever your answers are result from your habits.
As James Clear put it,
"Your life today is essentially the sum of your habits" (1).
What are habits?
repeated behaviors that we
develop over time
can be positive or negative
consist of a process
"Cue (Reminder), Routine, Reward" (1, 2)
Positive Habits: The reward
is great, and there are not any negative consequences.
Wake up, brush my teeth and
wash my face.
Get my tea ready and make a
Juice my breakfast.
Feed the cat.
Meditate for one minute,
before I leave the house.
Take my supplements with
Go to sleep at 10pm.
Negative Habits: There's a
reward, but not so pleasant consequences follow.
Eating Sugar and Drinking
Caffeine to Stay Awake
Being a Couch Potato
Eating Processed Foods
Now that we have
established what habits are, let's take a look at how to break them.
How to break a habit.
Awareness: Define what the
habit is and know what triggers it (e.g. overeating; stress).
Prevention: How can you
lessen the chances of acting out the negative habit? (e.g. With overeating:
portion control/eating slowly & increasing water intake, recognize when you
are getting stressed and have an effective way of dealing with it such as
coloring, painting, yoga, walking, meditating. It is important to have
something to channel your energy into. Face it head on and avoid escaping.
Replacement: Switch your
"bad" habit with a better one (e.g. instead of drinking alcohol,
drink tea; instead of eating candy, eat a fruit bowl).
Perception of Pros &
Cons: There have to be more Pros to stopping the habit than Cons (see example).
Habit to Break: Smoking Pros to Quitting
I won't smell.
My clothes won't smell.
Won't be a slave to the
acceptable/professional not to smoke. Cons
Part of my routine/Gives me
Calms my nerves
I don't eat as much.
When I drink alcohol, I
like to smoke.
Note: It is important to be
honest with yourself when writing the Pros and Cons list. Write as many as you
can think of. If you need help coming up with more Pros, try googling the
subject and see what others have said. To break a habit, it is important to
have more Pros than Cons, and there has to be value behind the Pros list. For
instance, with our example of quitting smoking to Get Healthier, it needs to be
important to me to get healthy for the Pro to be motivational.
How to Add a Positive Habit
to your Lifestyle
1) Pick a habit that is
simple and easy to attain.
Example: My goal is to get
Habits that support my
Start my day off with a
glass of lemon water.
Walk for 20 minutes each
Drink herbal tea rather
Make a fresh, whole food
meal for dinner.
2) Have a reminder.
It takes time to develop a
habit, so until your new habit becomes second nature, it is helpful to have a
reminder- something that cues you to action.
James Clear discussed how
making a list of daily habits and experiences that happen to you, gives you plenty
of options for possible reminders.
Example of daily habits:
Brush my teeth.
Read my email.
Sit down for dinner.
Example of daily
experiences that happen to me:
I get a text message.
I hear a commercial on the
The sun rises.
Alarm clock goes off.
I reach a stop sign.
Now, pair your new habit
with a current daily habit or experience.
Example: My goal is to be
I will write a gratitude
list while having my coffee. (new habit with current habit)
When I'm driving and come
to a stop sign, I will take the opportunity to think of something I am grateful
for. (new habit with daily experience)
3) Pat yourself on the
Whenever you complete the
new habit, congratulate yourself. If your goal is to get healthy and you work
out, take a moment to appreciate your accomplishment.
Additional Ways to
Break/Add in a Habit:
Cut out triggers
Support (groups, friends,
Surround yourself with
information that supports your goal (podcasts, books, videos, posters).
with people that live the way you want to live" -James Clear
Visualization (see yourself
how you want to be)
Remember yourself before
you developed the habit
Additional Help for Breaking
Neuro Emotional Technique
For more information on how
to break a habit call the Nutritional Wellness Center at 856-499-2160.
Resources & Recommended
1) Clear, James (n.d.). www.jamesclear.com
2) Duhigg, Charles (2014).
The Power of Habit
Breaking the Habit of Being Yourself by Dr. Joe Dispenza
January 12th, 2017 - Newletter
January 4th, 2017- MSG & Your Body
MSG and YOUR BODY!
MSG (monosodium glutamate) is a flavor enhancer that is used in most processed foods. It is considered an excitotoxin as it actually excites brain synapses and dendrites to the point of cell damage causing neuron death. MSG is mostly known for being added to Chinese food, but it is present in many American restaurants and most processed foods. MSG is not always labeled as MSG, so it is possible to buy foods that contain MSG without it being labeled.
Below is a list of ingredients that contain MSG as well as a list of hidden names for MSG. Make sure to read your food labels and know that it is always best to prepare fresh, whole foods from local farms or foods that are organically grown. This will guarantee that you avoid harmful additives such as MSG.
Ingredients that always contain MSG: Autolyzed Yeast Calcium Caseinate Gelatin Glutamate Glutamic Acid Hydrolyzed Protein Monopotassium Glutamate Monosodium Glutamate Sodium Caseinate Textured Protein Yeast Extract Yeast Food Yeast Nutrient Ingredients often contain MSG or create MSG during processing: