We live in go-go-go society, where we've adopted the belief that never-ending to do lists and busy, un-yielding schedules are necessary to be and feel successful.

While success and productivity are great, our definitions and values surrounding these concepts are largely misguided. 

To us, productivity, means doing more, and we believe this type of productivity is required to be successful. Furthermore, many of us associate (to some degree) our own value or worthiness with our success in life. So essentially, we think that doing more makes us better people.

When we believe so deeply that doing more makes us better people, then what do we believe about ourselves when we do less?

In the moments you put the to-do list aside and choose to kick-back and relax how do you feel? 
Does the to-do list continue to nag? 
Is there a feeling of guilt or label of laziness that arises?  

What if those moments we negatively label as lazy, the moments we choose to relax, rest, and slow down, could be looked at as an accomplishment, rather than a failure? 

Lets start looking at slowing down as an investment in our health, because ultimately it is. 

Below are just a few of the benefits of rest:

• Improves cardio vascular function
• Boosts your immune system
• Lowers blood pressure
• Reduces cortisol levels
• Slows the aging process
• Improves memory function, concentration, and productivity
• Stimulates creative drive
• Increases positive thinking

When we look at it that way, the act of non-doing, is one of the most productive things we can do for ourselves. And right now, the earth is giving many of us a unique opportunity to prioritize rest, so why not take advantage of it?
 

How can you schedule more rest?

Some things you can start doing at home to bring more restoration to your body, mind, and spirit during this time are: 

• Meditation or mindful breathing
• Yin or Restorative yoga
• Baths with Epsom salt and relaxing herbs or essential oils
• Abhyanga - Ayurveda self massage


Below we have included a complimentary 30 minute Yin Yoga Practice that you can do at home. We hope you enjoy it. 

Yin Yoga: the Practice of Surrender

Benefits:

Improves flexibility, mobility, and range of motion

Activates the flow of Qi or Prana and balances internal organs

Strengthens the joints and connective tissues

Reduces stress  and anxiety

Increases circulation


"if you don't use your full range of joint flexibility, the connective tissue will slowly shorten to the minimum length needed to accommodate your activities. If you try to flex your knees or arch your back after years of under-use, you'll discover that your joints have been "shrink-wrapped" by shortened connective tissue... 
In general, a yin approach works to promote flexibility in areas often perceived as nonmalleable, especially the hips, pelvis, and lower spine.." ~Paul Grilley

We hope you enjoy the class offered and that it provides you with the opportunity to slow down.

Remember, if you need extra assistance in this time, Harmonizing Healthcare is offering online herbal consults. Feel free to give us a call to book your next session!

With gratitude, 
the Harmonizing Healthcare team

(928) 856-0656

Did you know that we are the only species capable of consciously controlling our breath?But how many of us are actually even conscious of our breath everyday? 
And what benefit is this ability to us? 


BKS Lyengar answered this question best by saying:
"the mind is the king of the senses, but the breath is the king of the mind." 


All other species have an automatic breath response to situations that arise throughout  their daily lives. For example, when prey is being chased by a predator, the "fight-or-flight" response is activated and the breath automatically becomes shallow and rapid. This breath response causes the heart rate to increase, pumping more blood to the muscles to prepare them for action. 


But what happens when we live in a society that perpetuates a continued state of stress and anxiety?

While stress is actually good for our body in small daily doses, many of us are living in a constant state of stress from environmental factors, work demands, and many other everyday life matters. 
Unlike the prey who returns to a normal state of breathing and being after fleeing its predator, as humans, many of us hold onto these stresses mentally, keeping us in a constant pattern of shallow breathing, overworked bodies, and overactive minds. 
This continued anxiety, eventually leaves us feeling burnt out and edge.

If we actually were aware of this pattern, and made a small effort each day to consciously shift away from it, we could return to a state of presence, peace, and experience an overall improved quality of life.

All of that... just by breathing! 

So why not start now?

Check out the video below for guidance through an easy breath technique that you can include in your everyday life to calm the mind, body, and spirit.

Three Part Breath - Dirgha Pranayama 

Benefits of the breath technique:

· Calms the autonomic nervous system by kick-starting the parasympathetic nervous system bringing us into a more relaxed state.

· improving cardiovascular and lung function

· Clears and eases the mind

· Reduces stress/anxiety

· Helps to lower heart-rate, strengthen the diaphragm, facilitate digestion and release tension in the body.

· Increases chi/prana/energy flow in the body to help remove any blockages or stagnation.



How often should you incorporate three-part breath?

Everyday! 
I suggest using this technique at least once a day everyday for 5-10 minutes.  

If you can find time to do it 2-3 times a day, even better! 

As you start to utilize this technique, take not each day of how you feel and what shifts start taking place in your mind, body, and spirit.

Sending you all thoughts of peace and wellness.

If you are looking for some extra ways to improve your overall health in this time, we are currently offering online herbal consults. Please reach out to us with any questions or if you would like to schedule a consult. 


With Gratitude,
The Harmonizing Healthcare team!

(928) 856-0656

Would you mind helping me?

I'd love to hear your thoughts because it will help me help you (and others) even more. It will take you less than 3 minutes.

I look forward to hearing your feedback and look forward to continue to assist you on your health journey through 2020 and beyond.

Warmest thanks for sharing your input!  I read every single thing you write here...

Dr. Sarica Cernohous, L.Ac. at Harmonizing Healthcare, has so generously decided to offer her coursework for traditional food preparation methods, Fresh, Fun and Flavorful in The Funky Kitchen at sliding scale during this time of uncertainty. When you go to the checkout page, you’ll see the standard pricing--if you can pay that, wonderful!  If not, please consider what price you can afford, and enter it there. It is her way of sharing what she has felt to be FOUNDATIONAL to health--and she wants that for each and every person right now. This is the time to really dive deeper into your health and start to make the positive changes you keep telling yourself you are going to do. As most of us know now days, the gut is the foundation to the immune system, so repairing the gut is the first key to building immunity. 

​
​Dr. Sarica Cernohous is a practitioner of Acupuncture and Chinese Medicine, using Japanese-style methods, LED light therapy and herbal medicine in her private practice, and is an active board member for the National Association of Nutrition Professionals (NANP).  She is the author of the important and practical application of traditional food preparation techniques, The Funky Kitchen and is a coach for Metabolic Balance of Germany, for which she has crafted a personalized weight-optimization and lifestyle program, The LAPIS Method.

​Since 2011 she has been sharing recipes and health articles on her website,  NaturallyLivingToday.com.  In 2020, she joined the team at Harmonizing Healthcare, where she works diligently with other healthcare professionals to inform and guide deeper work around cellular health.  Dr. Cernohous is also an instructor of Nutrition for the Health and Human Performance master’s program at Pacific College of Health and Science.  She is a chapter leader for the Weston A. Price Foundation, and lives with her husband and children in Flagstaff, Ariona

If you want to work on an even deeper level with Dr. Sarica Cernohous, another option is the TCD (True Cellular Detoxification) program. TCD is designed to  lead people through a customized program to support health and well-being at the cellular level. This has been profound work and is a personalized and powerful ally to living in a world that has unfortunately become increasingly toxic. In an effort to support you right now and give you the tools to make those positive changes in your life, we are offering the TCD educational program at $300 for a 4 month period. With this program you receive education and webinars that explain each of the 3 steps within the TCD program, what is happening in the body during each phase of detoxification, and what you can expect as you go through this transformational process. There are recipes and even an online community of support. If you are tired of feeling fatigued, foggy headed, and depressed and are ready to make the changes necessary to get your life back so you can enjoy it more fully, then call the clinic at (928) 856-0656 to make an initial consultation with Dr. Sarica Cernohous. 

Cellular inflammation is a contributing factor to most of today’s chronic health conditions and this type of program addresses this root concern. The word “detox” has become trendy, and systems that claim to cleanse virtually every organ of the body, from your liver to your colon, are available in the marketplace. These products may do some short-term good, but most are ineffective and many are borderline dangerous. None of these other cleanses approach detoxification at the systemic cellular level in the way that the True Cellular Detox program does. TCD is a program that consists of online education, supplementation and evaluative testing, with supplements tailored to your presentation. Using wellness and lifestyle education coupled with supplemental nutritional support, the process of restructuring and rebuilding health begins at the cellular level. Through this process, you bring your body through a strategic process of optimizing cellular and systemic function. True Cellular Detox gives you the map, the tools, the direction, and best of all, the proven efficacious formula for health optimization. 
​

​Some of the other services Dr. Cernohous offers at Harmonizing Healthcare are consultations to review labs and assessing health from a functional medicine point of view, digestive repair programs, nutritional consulting, and Metabolic Balance (MB) programs. 

Metabolic Balance® is an innovative all-natural nutrition program that brings balance to your hormones, optimizes your health, and leads to a more healthful lifestyle, resulting in successful long-term weight management. It is backed by over 25 years of scientific study and is managed by dedicated physicians and nutritional scientists. It is a 4 Month program of coaching with Dr. Cernohous, combined with your lab work, personalized nutrition plan, and 4-phase wellness plan for weight optimization. 

The foundation of the program is Metabolic Balance's unique capability to develop a truly personalized nutrition plan based upon an in-depth analysis of your unique blood values, medical history and personal likes and dislikes. Your personalized nutrition plan acts as your “road-map”, indicating exactly which natural foods you should eat in order to orchestrate the biochemical changes needed for reaching your desirable weight and health goals. Metabolic Balance is 100% natural! There are no prescribed injections, pills, shakes, or proprietary foods. Nor, as with some plans, are you required to keep “points” or count calories. Your local grocery store and farmers market can easily provide all the wholesome nutrient rich foods listed on your personalized nutrition plan. 

You are accompanied through the four phases of your program by Dr. Cernohous, a certified Metabolic Balance® coach, who will guide you toward reaching your ideal weight,
avoiding yo-yo dieting and helping you to engage a new lifestyle and a true awareness of well-being. It is a safe, healthy, enduring and simple means to give you all the elements needed for you to succeed in the short and long run. Metabolic Balance® has served over half a million participants worldwide and is a powerful road-map for lasting change with food and weight optimization. 

If you are interested in finding out if you are a good candidate for one of these programs, you may call the clinic at (928) 856-0656 to make an initial consultation appointment with Dr. Sarica Cernohous. The fee for her initial consultation is $175 and follow up appointments are $100. Please feel free to contact us with any questions. We are very grateful to have Dr. Cernohous bringing her clinical expertise into the clinic and look forward to serving you in a deeper way.

​