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February 10, 2017

SMILE (Often)

SUN (15-20 min/day)

WATER (1/2 your body weight in oz. per/day)

WALKING (30 min/day)

JUICING (Drink fresh raw juice daily) 

STRENGTHENING (Weights, Pilates, Yoga, Martial Arts)

WHOLE FOODS 80/20 (Eat 80% whole foods daily)


SLEEP (7-9 hrs.)

LOVE (Love yourself and others well)


Smile: There are more muscles concentrated in your face then any other part of your body. The physical act of smiling strengthens your immune system and releases endorphins from your brain making you feel better. The act of smiling changes your energetic field which is seen through Kirlian photography.

Sun: Go for a walk in the Sun!!!! Your body needs sunlight. The sun enters your body through your eyes and stimulates and gives energy to rest of your body. It is also responsible for regulating our Vitamin D. Vitamin D is important for your bone, immune and hormonal health. The best time for a good exposure is between 10:00-3:00, during summer months. Due to the fact that good UVB r...

February 8, 2017

1) Green Leafy Vegetables 

Researchers found that on days when people ate more dark green leafy vegetables they reported feeling calmer and happier. Dark green leafy vegetables like spinach and kale are rich in folate, which is known to help your body produce 'mood' regulating neurotransmitters.

2) Fermented Foods

One of the best ways to improve mental health is your gut. Beneficial bacteria in fermented food has an effect on GABA levels, lowering the stress induced hormone corticosteroids. This results in reduced anxiety and depression. Kefir, Sauerkraut, Kimchi, Tempeh, Kombucha are some examples.

3) Berries

Anthocyanin are the pigments that give berries their color. These antioxidants aid in your brain production of dopamine, a chemical that helps with coordination, memory & mood.

4) Pistachios

One study found that eating 2-servings of pistachios a day lowered vascular restriction during stress which means the load on your heart is reduced since your arteries are more dilated. Also, '...

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Emotions, Color and Sound

February 12, 2017

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Dr. Heidi Roles

Golden, CO 80403



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