Just a quick note to all of you. First and foremost, I am very, very grateful for all of you and your presence in my life. Even though some of you are not here in Charlotte, your support and love has fed us here. Thank you.

Now, so quick yet extremely powerful tools to feel great, healthy, and vital over the holidays.

1) Starting now through Christmas, write down 5 things you are grateful for every morning. Marci Shimoff has quoted research on this very activity in her book “Happy for No Reason.” This literally changes your happiness baseline. Enjoy and soak in gratitude over this holiday of “thanksgiving.”

2) Forgive. There is a large body of research supporting the power of forgiveness to heal the mind and body. For so many of us, the holidays can bring a wide range of emotions. For many people, the holidays bring our awareness to the places and people we might still need to forgive. Forgive and let go. There is no more powerful tool to help us live fully in the present than forgiveness and letting go.

3) Eat with wisdom. Enjoy the fruits of the earth AND know when to say, “thank you I have had enough.” Just because our cultural story is that we need to be mass consumers and gluttons over thanksgiving, does not make it true. Eating less is not only good for your body and your digestive system, it helps us get used to the natural rhythms in our body that know how much is enough. Chewing your food slowly decreases how much we eat and a study in Germany showed that chewing our food in our mouths fully dramatically decreased food allergies.

4) Exercise and move daily: You live your life through your nervous system. Give it your gratitude by exercising daily. Did you know the movement of your spine literally feeds your brain with electrical activity? Did you know just 8 hours without moving changes how well insulin receptors work? Did you know exercise is statistically on of the best anti-depressants ever known to man? Exercise, move, and breath and have fun.

5) Connect. Community is the central lynch pin of all healing. Be in community. If its not your biological family, connect to your family of choice.

6) Drink at leaat 8 glasses of water daily. 70% of your body is water…so nourish it.

7) Spend time in quiet every day. A central practice of my life is 1 hour of silent meditation each morning and 20-30 minutes each afternoon. The benefits of this practice are immeasurable. Even if you can find 5-10 minutes of quiet each morning, enjoy that. Its good for the body, the mind, and the spine.

8) make sure your plate has lots of colors – reds, greens, oranges, yellows…more colors on your plate = more vital nutrients. These are the building blocks of health.

9) Sugar is NOT your friend. Limit yourself to one dessert every couple of days as you can. Sugar alters mood, depresses the immune system, tweeks our blood sugar, and much much more. When the sugar cravings hit, follow your feelings and see where they go. “Do I really need this right now?” “What is my body really asking for?” Finally, substitute healthy protein in place of sugar when you crave – nuts, turkey, etc. This will almost immediately quell the urge.

10) Get your spine checked as much as you can through the holidays. There is no greater gift than health.

Call us at the NWCC to find out about our $150 christmas gift available – limited quantity to call and check in with lynn.

Love and health,

Dr. Matt

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