Hypothyroidism 12 Common Symptoms. Is It Time To Call Your Doctor?


Hypothyroidism also known as an under active thyroid, presents with a variety of symptoms. These           symptoms arise because your thyroid is not making enough thyroid hormone. When this  occurs it causes a slowing down of all your bodies processes. Here are common symptoms that indicate you  may have hypothyroidism.

  • Fatigue: Hypothyroidism, one of the main symptoms, and often the first sign of hypothyroidism is fatigue. Without enough hormone your body slows down. You may have trouble getting up in the morning despite getting 8 or more hours of sleep each night..
  • Weight Gain: Hypothyroidism slows your metabolism down, which can make you gain weight, even though  you eat healthy and exercise.
  • Feeling Cold: Without adequate thyroid hormone to keep your metabolism active, you may feel like you are always cold no matter what the temperature is.
  • Depression: Hypothyroidism can also cause mood disorders like depression and or anxiety. It can also worsen symptoms in people who already have depression. If your mood is low, get your thyroid checked.
  • Memory Problems: Low thyroid hormones cause a slowing of all processes in your body including your brain. You may have difficulty focusing, problem concentrating, suffer from mental fatigue, and problem with short term memory. Although there are many causes, your thyroid could be the problem.
  • Muscle and Joint Pains: Hypothyroidism can cause your muscles and joints to hurt. The pain can be severe enough to interfere with your daily activities. Left untreated some people can develop muscle profound weakness. Again there are many causes of joint, and muscle pain but if you have persistent aches and pains its time to call your doctor.
  • Carpal Tunnel Syndrome: If you have been diagnosed with carpal tunnel syndrome, you should make sure to have your thyroid levels checked.Hypothyroidism is a common cause of carpal tunnel syndrome. Symptoms can include numbness, tingling and or pain in your hands.
  • Constipation: Hypothyroidism is associated with slowing down of your digestion system, resulting in constipation. The thyroid can make your whole digestive system “lazy”. The proper blood test may reveal its due to low thyroid hormone.
  • Change in Menstrual Cycle. You may develop lighter periods or even skip your menstrual cycle if you thyroid hormones are low. A change is your cycle may indicate thyroid disease.
  • Infertility: If your thyroid is underactive it can interfere with your fertility. Talk with your doctor about checking your thyroid if you are having fertility problems.
  • Elevated Cholesterol: If you have elevated cholesterol, your thyroid may be to blame.
  • Dry Hair and Skin: You can develop dry hair and skin. Some people also notice hair loss. A classic sign of hypothyroidism is the absence of hair on lateral one third of your eyebrows.

In addition if you have a family history of hypothyroidism you are at an increased risk of developing an underactive thyroid. If you have any of these symptoms, it’s important to discuss these with your doctor. Make sure to discuss any family history of thyroid or autoimmune diseases. When asking to have your thyroid checked, make sure they do a complete profile and not just check your TSH. You should have FreeT4, FreeT4, RFreeT3, Thyroid antibodies and also have your adrenal function tested. If your adrenal glands are not functioning properly, they can cause your thyroid to not produce enough thyroid hormone. Additional testing may be indicated depending on your symptoms.

If you think you may have an underactive thyroid, we can help!

To schedule a consult with Dr. Betty Keller call 201 485 7930

Optimal Wellness Center 172 Franklin Ave Suite 4A Ridgewood NJ 07450


The Four Essential Supplements For Optimal Wellness

The Four Essential Supplements
by Dr. Betty Keller

The Four Essential Supplements
With so many vitamins and supplements available, what are the essential supplements we need for optimal health?
A good Multivitamin, a little insurance policy to ensure you are getting essential vitamins and minerals. Despite eating a healthy diet it is very difficult to get all the essential nutrients your body needs to function optimally.
A good probiotic, probiotics are naturally occurring “good bacteria” they are essential for your optimal wellness. They manufacture key nutrients, and limit unhealthy bacteria. Stress, poor diet and antibiotics can disrupt the balance, a good probiotic can return your intestinal tract to the proper balance. They improve digestion, strengthen your immune system, and help prevent inflammation, which can lead to chronic disease.
Fish oils, which are rich in essential omega 3 fatty acids EPA and DHA. Omega 3 fatty acids are essential to good health. These essential fatty acids reduce inflammation and help prevent chronic disease. They support the immune system, the cardiovascular system, and help with cognitive function, attention, mood, and memory.
Vitamin D is involved in playing an essential role in preventing disease. It is essential for muscle strength, helps build bones, strengthens the immune system and has both anti-inflammatory and anticancer effects. Low vitamin D is associated with chronic pain, low mood and dementia. Having adequate levels is essential for optimal health.
Make sure you get good quality supplements, vitamins and that the fish oil is purified and free from heavy metals and other contaminants. I recommend using Metagenics brand for multivitamins, probiotics, fish oil and Vit D.

Discuss with your Doctor before taking any vitamins or supplements.
To order products from Metagenics.com:
Web Address:https://optimalwellnessctr.com/store/metagenics-supplements/
Our Practitioner Code: drkeller

Natural Ways to Firm Legs and Abdomen This Spring

skin firming cellulite reduction

Do you want a flatter belly without surgery? Wonder how to get smoother thighs without painful liposuction or laser therapy?

If you don’t want to give up wearing shorts or your favorite beachwear, but are frustrated by the problem of belly fat and cellulite, here are some natural and cosmetic treatments that can help.

Eat Well; Drink More Water

How can drinking water and eating right help tone skin and manage cellulite? It helps to understand what causes skin to loosen and dimple.

“Cellulite is caused by fibrous connective cords that tether the skin to the underlying muscle,” explains the Mayo Clinic. “As fat cells accumulate, they push up against the skin, while the long, tough cords pull down. This creates an uneven surface or dimpling.”

Inflammation and poor muscle tone can worsen the dimpling effect of fat under the skin. As the body works to rid itself of toxins and waste, fluids such as lymph accumulate under the skin.

Drinking water and eating healthy foods (to reduce toxins) helps your body reduce inflammation, burn fat, and nourish and hydrate your skin.

How Exercise Helps

Regular Exercise can be very beneficial to reducing the cellulite and firming skin. Without exercise, the body is less able to rid itself of excess fluids and wastes that build up and cause inflammation. Improving circulation and muscle tone helps the body flush this buildup.

Muscles that are firm and toned also do a better job of burning fat than weak, out of shape muscles. Smaller fat deposits help skin appear less baggy and be less dimpled.

Radiofrequency Therapy with the Venus Legacy System

Sometimes exercise and diet don’t do enough to reduce stubborn cellulite or loose skin. That’s when radiofrequency can be a very effective procedure without requiring painful surgery.

Radiofrequency therapy — with the Venus Legacy system — uses medically approved energy waves to firm the skin and reduce layers of fat and cellulite underneath.

The energy generates a gentle, safe amount of heat, which stimulates the body’s natural healing response. The healing response helps produce collagen in the skin, and break down fat deposits below.

Collagen is present throughout the skin and connective tissues and supports them. It allows skin to stretch in all directions and return to its original shape.

Skin sags because of a breakdown in collagen. But our bodies regularly make the most collagen only through about age 25. Afterward, the rate of production slows, and does not keep up with the wear and tear of sun exposure and the effects of free-radical damage and aging on collagen.

How It Works

Radiofrequency stimulation triggers the body to produce more collagen.

That is how the Venus Legacy system works. The procedure uses a safe applicator to gently warm the skin and cellulite layers. Not only does it stimulate the body to make new collagen. It also reduces the amount of fat underneath by causing fat cells to break down and shrink. The body removes the excess fat naturally as waste.

Radiofrequency has been used medically for years to promote deep-tissue healing. And because it is also so effective in firming and restoring younger looking contours, it has become a leading non-surgical cosmetic procedure. Venus Legacy is the radiofrequency system I use, with very satisfying results.

With Venus Legacy, I have seen patients lose inches from their waist, thighs and buttocks when they follow a recommended series of treatments. Venus Legacy provides more effective skin firming, cellulite reduction and body contouring than any known cream, or deep-tissue massage system. It is the most effective rejuvenating procedure to firm skin on the abdomen (and anywhere else) and reduce cellulite without surgery.

An additional benefit – it feels great! The gentle warmth of the treatments allow patients to relax and de-stress during the procedure. Results are visible immediately. There is no downtime and no pain, and patients return to their regular activities feeling — and looking — rested and rejuvenated.

Have Realistic Expectations

Changes in skin appearance and texture can be managed, but preventing all signs of change may not be realistic.

To some extent, looser skin and cellulite come with aging. Certain changes may run in the family. For example, if your mother’s hips and thighs became dimpled with cellulite as she grew older, your skin show similar changes as you approach middle age. It may not be realistic to expect to get rid of it completely, but you can take action to minimize its appearance.

When you take care of yourself, you can stay trim and feel great. You do not have to give up wearing shorts or your favorite beachwear, or feel embarrassed about the changes to your body over time. Now you know some simple healthy habits and procedures to help you enjoy a firmer looking abdomen and smoother thighs — and feel happier with the results.

For your Venus Legacy Consultation in Ridgewood, NJ, contact us online or call us at 201-485-7930

Want Beautiful Skin? Try Adding These Whole Foods To Your Diet.

        Want  Beautiful SkinTry Adding These Whole Foods To Your Diet.    



There are many whole foods that can  help promote healthy beautiful skin. Eating a variety of these healthy foods can give your skin a natural glow! Whole foods provide your skin with the nutrients it needs to maintain skin health. Try adding these foods to your daily diet, your skin will thank you!

Green Leafy Vegetables, especially Spinach are loaded with phytonutrients and antioxidants that help provide protection from the damaging rays of the sun.

Citrus fruits, are loaded with Vit C, a powerful antioxidant that also helps support collagen production.

Berries, are full of antioxidants that help fight free radicals, which can age your skin prematurely.

Apples, in addition to having Vitamin C, which helps with collagen formation, apples also contains copper.  Copper is needed to produce melanin the skin pigment that helps protect your skin from UV damage.

Nuts,  walnuts are a good sources of omega three fatty acids, which help decrease inflammation in your skin. They also contain Vitamins B and E, which help prevent damage to your skin cells.

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Cosmetic Acupuncture

Acupuncture therapy - Dr. Betty Keller Acupuncture NJWhat is cosmetic


Cosmetic acupuncture can help to firm

and tone your skin, bringing about a

younger appearance and a greater

sense of well-being.

When applied to skin that is affected

by aging, cosmetic acupuncture helps

minimize wrinkles, lines and can help

to firm loose skin. With treatments, clients often enjoy additional benefits of

acupuncture, such as increased energy, better skin tone and a healthy glow

that comes from a deeper feeling of wellness.

Where is cosmetic acupuncture applied?

Cosmetic acupuncture is used on certain areas of the face.  Specifically,

it’s used to lift and firm up skin that sags around the chin and eyes,

reducing wrinkles and fine lines. It improves the complexion and

gives the entire face a fresher-looking appearance.

 How does cosmetic acupuncture help

you look younger?

The treatment uses acupuncture needles.  These are sterile, stainless

steel needles that are hair-thin. A medical acupuncturist inserts them

painlessly into the skin at specific points.  The body responds to the

insertion point as a micro-trauma, bringing better circulation, and

producing collagen and elastin in the immediate area.  This healing

response results in skin that becomes firmer, with a healthier glow,

and reduced signs of wrinkles.

Comparison to other treatments

Cosmetic acupuncture is much gentler than Botox or surgery.  It

requires no incisions or skin removal, acid peels or injections.

Acupuncture brings about subtle improvement. You will not get

the same results as a facelift, Botox or fillers. The results will also

not change your appearance the way that Botox, surgical facelifts

or under-skin fillers do.  You get a more youthful look naturally,

without the side effects or recovery time needed from these other


Cosmetic acupuncture relies on the body’s healing process.  It does

not rely on drugs, chemicals or implants.  It has no side effects, and

avoids the need to spend time healing from more traumatic


How many treatments are needed?

To get the desired results, it’s recommended to plan a series of

10 treatments.  Plan two treatments per week for 5 weeks.

Afterward, you can schedule just one treatment per month

as recommended to maintain your results. Results can last

from 3 to 5 years depending on your age and your schedule

of treatments.

Schedule your treatment at the

Optimal Wellness Center

Dr. Keller is trained in Mei Zen cosmetic acupuncture and

practices at the Optimal Wellness Center, in Ridgewood,

New Jersey. You can start look younger using your body’s

own natural healing response, and feel better too.

Schedule a consultation to see if cosmetic acupuncture is

right for you and to discuss your expectations. Make your

appointment by calling 201-485-7930 or contact Us.


The Power Of Your Mind Is The Key To Successful Weight Loss!

The Power Of Your mind Is The Key To Successful Weight Loss

In order to consistently change the way you eat, you need to change the way you think about eating. Many of us have lost and regained the same 5, 10, 20 or more pounds only to see it creep back on and unfortunately along with a few extra pounds. It can be discouraging once we lose the weight somehow our old habits that caused us to gain weight in the first place return. The only way to consistently lose weight and keep it off is to change the way we think. We need to develop a plan to control negative thoughts that sabotage and undermine our sense of control. We need to choose an eating plan that we can live with for life. Diets do not work in the long run. Changing your lifestyle, including, how you think about food, what and how much you eat, and engaging in regular activity. In addition, we need to develop ways to counter act the effects of excessive stress in our lives and make sure we get enough good quality sleep. These changes not only will help you achieve and maintain a healthy weight you will also feel better, have more energy, a more positive outlook and reduce your risk of developing chronic disease.

How can we change our thoughts? One way is through Cognitive Behavior Therapy. CBT has been very successful in helping people control their eating. CBT is a form of talk therapy that helps you identify these negative or unhelpful thoughts that can sabotage your healthy lifestyle. This form of therapy helps you develop effective solutions. The basis of CBT is awareness and change. You learn to identify negative thinking patterns, and develop tools to challenge these unhelpful thoughts and make choices that are positive. There are many books available as well as certified CBT therapists that can help you get started. A great way to learn more about CBT and how it can help you lose weight and keep it off is to read:

The Diet Trap Solution by Dr. Judith S. Beck


At The Optimal Wellness Center we take a holistic approach to weight loss. Including using CBT techniques to help our patients successfully lose and keep the weight off.

Optimal Wellness Center is located at 172 Franklin Ave Suite 4A Ridgewood NJ 07450

10 Tips To Help You Lose Weight and Get Healthier.

Here are 10 basic tips to start you on your way to permanent weight loss, one step at a time:

#1 Start with a personal commitment to yourself.  Before you can make changes that last, promise yourself that you are doing this for real.  No medical consultation in the world is going to make a difference if you are not committed to making changes happen.  Your progress in choosing foods, activities and ways to reduce stress only work if you are ready and willing to make the new choices you’re giving yourself.

#2 Find what motivates you and work with that.  Only you know the real reasons you want to make a change.  No one can tell you the right reason. This has to be what you want for yourself.  Think about what means most to you, like “I want more energy and fun playing with my kids,” or “I want to feel more comfortable in my body.”   Write your reason down.  Keep it in mind.  These thoughts will help you make positive, healthier choices.

#3 Say to yourself:  I can do this! Your mind is powerful – the most powerful tool you have.  When you tell yourself “I can,” you’re helping set the course of your actions.  Your actions follow your thoughts.  “I can do this” leads you on to your own personal success.

#4  Look at how you think about food, and change the way you think about it. Food is meant as fuel for your body.  It gives you nourishment and the ability for your body to perform.  People may talk about “comfort” food.  But any “comfort” in eating doesn’t last very long.  Our thoughts and relationships about food are complicated.  Be willing to reflect on your thoughts and feelings about food, and decide which thoughts to keep.#5  Take time to relax and enjoy yourself when you eat.  Enjoy your food.  Be mindful and allow yourself to sit down for your meal, and enjoy every bite. Don’t watch TV while eating, or check your email, or read.  Make meal time a pleasure and a break you take for yourself.

#6 For the first 3 weeks, write down what you eat in a food diary.  This isn’t forever, — it’s good to do at least for the first 21 days.  Keeping a food diary will help you become aware of the new habits and choices you are forming.  It will help keep you on track..

#7 Keep unhealthy foods out of your home.  Remove any foods you’ve decided to keep out of your life for now.  You save yourself a lot of stress and temptation if it’s not in your house.  Make sure you remove trigger foods from your home: those which you can’t stop eating once you get started.  Know that you’re not alone in having foods that are just not safe for you to have nearby:  There’s a reason why certain potato chips makers advertise that “You can’t eat just one.”

#8 Drink water.  Plan times to help yourself to a glass of water.  Drink a glass before you have a meal, and before you have a snack.  When you make sure to give your body enough water, you are less likely to make the common mistake of eating, thinking you’re hungry, when you are actually thirsty instead.  Drinking plenty of water also helps prevent food cravings, and keeps you from feeling fatigue due to dehydration.

#9 Get active.  Find an activity that you enjoy.  Make time to enjoy your activity for at least half an hour, 5 days a week.  Exercise speeds up your metabolism.  If you stay active for 60 minutes a day, you reach your weight loss goals even faster.  In addition to an activity that gives your heart rate and metabolism a healthy boost, find an exercise that helps you improve muscle strength.  Just two days per week of strengthening exercises is enough to improve wellness.  Your doctor can help you find a range of activities that are safe and beneficial to you.   Always check with your doctor before starting an exercise program.

#10 Eat breakfast – don’t skip it.  A healthy breakfast is a signal to get your metabolism going after having no food overnight.  When you skip breakfast, your body response as if you are under stress.  It automatically responds with hormones that tell your body to conserve fat tissue.

Could A Leaky Gut Be The Cause Of Your Symptoms?

Could A Leaky Gut Be The Cause Of Your Symptoms?

Do you suffer from? Fatigue? IBS? Rashes? Or Joint Pain?

A “Leaky Gut” can cause of a wide variety of symptoms and diseases.
Including the following:

Chronic Fatigue Syndrome
Food Sensitivities
Diarrhea, constipation, gas, bloating or IBS
Rashes, hives, eczema, psoriasis or acne
Allergies, asthma
Joint pains, arthritis
Autoimmune disease, Celiac, Rheumatoid Arthritis, Chron’s disease

Leaky gut syndrome happens when the lining of your intestines are damaged by inflammation. Foods including gluten, highly processed foods, medications, stress, intestinal infections and an imbalance of your intestinal bacterial flora are some of the potential causes of a leaky gut.

When the intestinal lining is damaged, inflammation develops resulting in small holes in the intestinal lining causing increased intestinal permeability. The problem comes from small food particles, and toxins that can now “leak” into your blood stream through these holes. Once these substances enter your body they can trigger an inflammatory immune response, resulting in a wide variety of symptoms and diseases.

How to treat a leaky gut? As long as the intestinal lining is damaged food and toxins will continue to enter your blood stream and continue the inflammatory process.
The way to stop this vicious cycle is to heal your intestinal lining.

At Optimal Wellness we use the 5R Restoration Program

Remove offending substances from the diet, while adding targeted nutritional support to help remove unwanted compounds from the body.

Replace digestive enzymes if needed. Digestive factors and enzymes facilitate the breakdown of food. An insuffiency of these enzymes prevents optimal digestion and absorption of nutrients.

Reinoculate the GI tract with a good probiotic (good bacteria) to rebalance your intestinal flora. This balance is import to your overall health including supporting your immune system, GI health, digestion and intestinal barrier function.

Regenerate the GI mucosa through diet and lifestyle changes, enhanced by nutritional support. If needed we may recommend medical food to help repair and maintain intestinal integrity
Retain the health of your GI tract with nutritional support along with healthy eating, adequate sleep, regular exercise, and stress management.

The Four Essential Supplements

The Four Essential Supplements

With so many vitamins and supplements available, what are the essential supplements we need for optimal health?

A good Multivitamin, a little insurance policy to ensure you are getting essential vitamins and minerals. Despite eating a healthy diet it is very difficult to get all the essential nutrients your body needs to function optimally.

A good probiotic, probiotics are naturally occurring “good bacteria” they are essential for your optimal wellness. They manufacture key nutrients, and limit unhealthy bacteria. Stress, poor diet and antibiotics can disrupt the balance, a good probiotic can return your intestinal tract to the proper balance. They improve digestion, strengthen your immune system, and help prevent inflammation, which can lead to chronic disease.

Fish oils, which are rich in essential omega 3 fatty acids EPA and DHA. Omega 3 fatty acids are essential to good health. These essential fatty acids reduce inflammation and help prevent chronic disease. They support the immune system, the cardiovascular system, and help with cognitive function, attention, mood, and memory.

Vitamin D is involved in playing an essential role in preventing disease. It is essential for muscle strength, helps build bones, strengthens the immune system and has both anti-inflammatory and anticancer effects. Low vitamin D is associated with chronic pain, low mood and dementia. Having adequate levels is essential for optimal health.

Make sure you get good quality supplements, vitamins and that the fish oil is purified and free from heavy metals and other contaminants. I recommend using Metagenics brand for multivitamins, probiotics, fish oil and Vit D.

Acupuncture and Stress Relief Part 2:

Acupuncture and Stress Relief Part 2: How acupuncture eases pain, improves mood, sleep, and body chemistry
by Dr. Betty Keller
We cannot eliminate stress from our live but we can learn to manage. That’s part of what we learned in Acupuncture and Stress Releif Part 1: How the Body Responds to Stress

Acupuncture is very effective in reducing stress and stress related conditions.

It is well documented that there is a strong connection between the mind and body. Clearly mental well-being is associated with physical well being. Acupuncture helps restore the imbalances of neurotransmitters and hormones brought on by chronic stress and thus help reduce stress and the harmful effects of chronic stress.

Acupuncture: How It Works
The modern scientific explanation is that needling stimulates the nervous system to release chemicals in the brain, spinal cord and muscles. These chemicals alter the experience of pain and also trigger the release of other chemicals, neurotransmitters, and hormones that influence the bodies own internal regulating system.

Acupuncture Decreases Cortisol and Other Stress-Related Hormones

Acupuncture is very effective in reducing stress and stress related conditions. It does this by modulating neurotransmitters and reducing stress hormones. Acupuncture needles stimulate the secretion of endorphins the body’s natural painkillers, as well as decrease cortisol – one of the major stress hormones.

In addition acupuncture increases serotonin, dopamine, and melatonin. These neurotransmitters help reduce pain, elevate mood, relax the body, improve sleep and help with an increased feeling of over all well being. People feel extremely relaxed during and after acupuncture treatments. Post acupuncture treatments, patients feel completely relaxed and often report improved sleep.

Multiple acupuncture treatments appear to up regulate the secretion of neurotransmitter and hormones, which explains the long-term effects of acupuncture. Acupuncture helps restore the imbalances of neurotransmitters and hormones brought on by chronic stress, and is a safe and effective way to treat stress and stress induced disorders.

What is Medical Acupuncture, and Who Can Provide It?

Acupuncture can be part of a doctor’s medical practice. It is part of my practice at the Optimal Wellness Center, in Franklin Lakes, New Jersey. Not all acupuncturists are doctors. A licensed acupuncturist can provide services without being a health practitioner.

As a professional medical doctor, I use acupuncture because the most effective treatment for some people uses contemporary Western medicine combined with complimentary techniques, including acupuncture. Sometimes the best treatment for difficult conditions, such as fibromyalgia, chronic pain, or weight loss, uses both acupuncture treatments and modern medical treatment. This is what integrative medicine is all about.

If you find that traditional medicine alone has not helped improve health for you, you may want to speak with a doctor who takes in integrative approach.

Wellness What’s In The News?

What’s in the News about your Health?

Exercise helps relieve depression!

Multiple studies have shown that exercise has a positive effect on your mood. Based on research aerobic exercise is the preferred form of exercise for treating depression. Researchers suggest that patients participate in 3 to 5 sessions per week for between 45 and 60 minutes. Achieving a heart rate that is 50 to 85 % of an individual’s maximum heart rate. Scientists have long known that exercise increases our neurotransmitters (like serotonin) and endorphins that keep us feeling well, but more recently have discovered another way exercise keeps us from having a low mood. Swedish researchers studying mice, found that higher levels of a protein called PGC-1 (alpha1) which is increased in muscle during exercise has been shown to be associated with lower levels of depression. After reviewing the data on his study co-author Jorge Ruas says, “ The study proves that exercise should be prescribed for the prevention and treatment of depression”

Coffee can help improve memory!

Researcher studied 160 people to see if coffee improves memory and if it was dose related. Dosage was critical in this study. 200mg of caffeine the equivalent of a strong cup of coffee seemed to be the most effective amount to detect improved memory. Subjects were shown photos after drinking coffee and then ask to look at them 24 hours latter. Those who had 200mg of caffeine were able to recall subtle changes in pictures a day after originally viewing them. Those participants who had only 100mg of caffeine showed no improvement and those who had 300 mg reported side effects of headaches and jitteriness. So go ahead and have your coffee, just not too much!

Just Standing up can delay the effects of aging!

Swedish researchers looked at two groups, having one participate in a moderate exercise program and sit less and the other group to just continues their usual habits. They then measured the group’s telomeres, which are the ends of genes that shorten with aging. They found the normal groups telomeres shorted but the active groups telomeres actually lengthened. Furthermore they found that that most of the benefit came from just standing more. So just getting up and moving around can help you live longer!

Eating Vegetables reduce your risk of dying!

Researchers found after tracking the eating habits of 65,000 people over 12 years, that those who eat at least 7 or more servings of fruit and vegetable a day reduced their risk of death by 42%. A serving is approximately 1/2cup. More than likely individuals who eat a healthy diet also engage in other healthy habits that may factor into the equation. Regardless its just one more reason to eat more fruits and vegetable.

Why Wellness Matters

Why Wellness Matters

Start the New Year with your own personal wellness plan

Wellness matters because everything we do and every emotion we have is related to our wellbeing. Having Optimal Wellness is the active process of making choices toward a healthy and purposeful life.

Wellness is essential to enjoying a better quality of life. Having optimal wellness helps you manage stress, reduce the risk of disease, and allows for positive, social, emotional, and spiritual experiences. This ultimately leads to a healthier, happier, and more meaningful life.

In order to attain optimal wellness, you will need a plan. Studies show that setting specific goals when committing to lifestyle changes is necessary to produce lasting results.

In developing your plan one has to address The Mind, Body, and Spirit. We hear these terms often, but how do they translate to wellness? Mind, body and spirit describe the many complicated interactions between your thoughts, your body, and your environment. Your health depends on many factors: not only your genetics and current health status, but on your lifestyle, your emotional state, and social interactions. Understanding and believing you have control over your health is important in successfully making changes in your lifestyle, such as losing weight. In order to be successful, you need to be an active participant in designing your wellness plan.

There are many key aspects of Wellness to consider, especially the Emotional, Physical, Social, and Spiritual elements.

In order to achieve optimal wellness, you will need to evaluate what areas in your life need optimizing to attain your goal.

Let’s look at a few of these and get started on developing your own personal wellness plan. You can start writing your plan now. Get a piece of paper and write the word “Motivation.” Next, list all the reasons YOU want to have optimal wellness. Be specific: these are your uniquely personal reasons. Then write down short term and a corresponding long-term goal. Next to each short and long term goal, write the word “plan.” As we explore the different components of wellness, add any additional goals to your list. You can use suggestions from this article to help formulate your plan(s) for each goal. Later, we will discuss how to start executing your plan and how to stay on track to focus on and prioritize your goals.

Let’s define some of the areas of wellness and offer some suggestions on how to kick-start your plan.

Physical wellness:

Physical wellness relates to the proper care of our bodies for optimal health and functioning. Overall physical wellness is the appropriate balance of nutrition, physical activity, and emotional well-being.

Benefits of Exercise

Physical activity is critical to optimal wellness. The benefits of exercise are endless. If we could bottle exercise in a pill, it would be prescribed for everyone daily. Physical exercise strengthens the heart, skeletal muscles, and bones. It improves lung function, increases energy, and decreases our risk of developing chronic diseases like heart disease, diabetes, hypertension, stroke, and Alzheimer’s disease. Studies show exercise also improves cognitive function, memory, focus, and executive control function. It can also treat mild cases of depression and anxiety. Exercise reduces stress and increases a sense of well-being.

Here are a few methods to begin increasing your activity:

There are many different recommendations on how much exercise is enough. most experts recommend 30 minutes of aerobic exercise at least five times a week for cardiovascular health. You can break it up into three 10-minute sessions and it is equally effective. Some activity is always better than none. Get a pedometer and attempt to walk 10,000 steps a day. I like the Fitbit, but trackers manufactured by Nike, Garmin, and others will also do the trick. In addition you should also try and do weight bearing exercises at least 20minutes three times a week. Studies shows that these devices help keep people committed and motivated. You will need to schedule activity into your day. When you get up in the morning, make sure to plan some form of exercise into your daily schedule. If you don’t plan to do it, you probably won’t!

Make sure to find activities you enjoy:

Consider finding an exercise buddy. Sign up for a class together or just get out and walk, hike or ride a bike. Having an exercise buddy will turn your workout into a social plan…and each of you can motivate the other to stay on track!

If you work long hours and time is tight, take a walk at lunchtime, and even consider organizing a lunchtime walking group.

No time or interest in going to a gym? Need to work out at night? There are countless online exercise programs that cost under a dollar per class, including FITORBIT, HITCHFIT, and TRAINONLINE. You can also opt for an online program that combines toning, yoga, and Pilates, likes barre3.com. Of course, there are a variety of exercise DVD’s available in every fitness level and method. This is a great way to keep your exercise routine fresh and new.

Prefer tuning in while you work out? Purchase a piece of home exercise equipment and walk on the treadmill, do the elliptical, or ride the exercise bike while watching your favorite TV shows.


Adequate sleep is absolutely vital to your physical mental and emotional wellness.

Both the body and mind repair, and renew themselves while you sleep. Lack of sleep is associated with obesity, increased risk of diabetes, heart disease, and hypertension. In addition lack of sleep can cause mood disorders like depression and anxiety and reduced to cognitive function. There is also increasing evidence that chronic lack of sleep is associated with increased risk of Alzheimer’s disease.

So make sure you prioritize getting enough sleep. Ideally, try to maintain a regular sleep cycle. This means going to bed and getting up at the same time 7 days a week and getting between 7-9 hours of sleep a night.



Eating well is essential to have your body run in top condition. Food is your body’s fuel, and without the right nutrients, it cannot perform optimally. Food not only provides the essential nutrients for your body to function, it fuels your brain as well. Your food also informs your genes on how to express themselves; eating highly-processed nutritionally deficient food tells your body to slow down, and increases your risk of developing many diseases including, obesity, heart disease, diabetes, stoke, depression, Alzheimer’s, autoimmune diseases, and cancer. Eating the right foods is critical if your goal is optimal wellness.


Ways to improve your Nutrition:



Follow a whole food diet, based on vegetables, fruits, protein, some whole grains, and healthy fats. Research also shows that following a low glycemic load diet is important in optimal health and reducing risks of developing chronic disease. For more information regarding nutrition, read “The Low Glycemic Load Diet” by Dr Robert Thompson.


Remember to eat mindfully: sit down, enjoy your food, and take the time to enjoy every bite. Don’t eat while watching TV, checking e-mail, or reading.


Keep a food diary, at least for the first 21 days. This will help keep you on track until your new healthy eating choices have become your new habits.


Make sure to remove unhealthy foods from your house. If it’s not in your house, you will not be tempted. Make sure you have removed any trigger foods (those foods which you can’t stop eating).

Mental and Emotional wellness:

Emotional wellness includes self-care, relaxation, stress reduction, and the development of inner strength.

Optimism is essential for emotional wellness. Optimism allows you to handle emotions both positive and negative with an attitude that allows you to learn from your mistakes. Optimism is a choice: the more you practice it the more natural it will become to you.

Ways to reach emotional wellness:

Remind yourself to stay positive. When negative thoughts enter your head, block them and think the opposite. Trying to stop thinking of something negative will only make you think of it more. Replace the thought with something positive.

Smile! It will make you and those around you feel happier.

Be grateful: focus on what you have, not on what you don’t.

Practice being mindful: meditation can help decrease the physiologic and mental effects of stress. To understand more about the benefits of meditation click on articles on our website to read “Meditation Matters”

Practice techniques to decrease stress: Some effective methods to decrease stress include, exercise, focused breathing, visual imagery; spending time with family and friends, listen to relaxing music.

In order to have true emotional wellness, one needs to have a healthy diet, daily exercise, adequate sleep, manage stress and have good social connections.

Social Wellness

Social wellness refers to the relationships we have and how we interact with others. We are social beings, and being connected members of a community is vital to our emotional health. Our relationships fill our lives with meaning, purpose, and joy. They also offer needed support during difficult times. Social wellness involves building healthy, nurturing, and supportive relationships, surrounding you with a positive social network that increases your self-esteem, happiness and emotional resilience.

Here are a few tips on improving social wellness:

Stay connected; make time to spend time with friends and family.

Reconnect with friends you have not seen in a while

Spend time volunteering; get a friend to join you.

Find an activity you enjoy and set up regular times to meet a friend; walking, hiking, and meeting at the gym are a fun way to complete your daily workout, but you can also bowl, play cards or other games, or see a movie.

It is also equally important to remove those people from your life who negatively affect your social wellness.


Spiritual wellness:

Spiritual wellness is about finding meaning and purpose in your life. It is about seeking meaning in your life events and realizing your individual purpose. Spiritual wellness does not mean you have to participate in a religious practice, however, that may be the way you choose to find your spiritual connection. Spiritual wellness is very personal, and your upbringing and personal experience may influence this journey.

Ways to find spiritual wellness:

Be self-reflective: what is my purpose?

How can I contribute to make the world a better place?

What gifts were you given to help others?

Putting You Plan Into Action

Here are some basic guidelines to get you started. You can see that all areas of wellness overlap and any improvement in one area of wellness will benefit them all.

First, in order to make lasting changes, you will need to make a commitment to yourself. All the advice about exercise, nutrition, and stress reduction will only work if you are committed to make the necessary changes. Tell yourself every morning, “ I can do this” your mind is the most powerful tool you have. Only you can make these changes permanent. Your thoughts dictate your actions. ‘I can,” translates into your personal success. Visual imagery can also help keep you motivated. Picture a physically healthier, happier you every day

So now you have your list of what motivates you. Self-motivation comes from finding exactly what motivates you. Whatever your reason, such as “I want to have more energy to do activities with my kids,” is fine. Write it down and keep it in your thoughts. This will help you to make healthy choices.

You now also have a list of short and long term goals, and have started to formulate a plan for each.

Make sure your goals and plans are specific. “I am going to exercise Mondays Tuesdays, Wednesdays, Thursdays and Fridays before work.”

Next you will need to review your list of short and long-term goals. Prioritize what is the most important thing on your short-term goal list and write the #1 next to it. Do the same for your list of long-term goals. Continue to assign a number in order of priority to the rest of your goals. (you can use the Personal Wellness Plan Worksheet on our Web Site)

Pick the #1 short-term goal and develop a plan of action to accomplish it. Then repeat this for the corresponding long-term goal. Have a plan and a back-up plan. For example: “I’m going to get up and exercise every morning before work.” Are you really going to accomplish this every day? Your back-up plan can be a walk at lunch. Start with only this one change, then evaluate your success at the end of the week, and give yourself positive reinforcement. Did you have problems keeping the plan? How about the back-up plan? Perhaps exercising at a later time of the day might make it easier for you to commit. Was the plan too difficult or frustrating? If yes, evaluate how to rework your plan and get help if necessary. Your friends and family can be a resource, and seeking professional help may just be the answer you need to move forward.

Once you have successfully mastered your first goal, continue down your list. Some people may try to change more than one thing at a time. Do what works for you; many times, we try to change everything at once, become overwhelmed and give up. Start slow: the journey to wellness is more of a marathon than a sprint.

Start your day by telling yourself “It is going to be a great day! I can accomplish my


Good luck on your Wellness Plan…the healthier, happier, more evolved “you” will greatly appreciate all your efforts.


Personal Wellness Plan Worksheet

Personal Wellness Plan   Worksheet


This work sheet is to be used as an organizational tool along with the article Wellness Matters to help you get started on your wellness plan.

People who are successful at making lifestyle changes take time to write out specific goals and a plan of action. Use this work sheet to write out your goals and action plans. As you read “Wellness Matters” Review the various area of your health, decide in which areas you would like to make an improvement. Write your specific goals and plans. Once you have your list prioritize your goals and use this sheet goal # 1 being the most important and the goal you will work on first. Keep track of your progress. Review your goals regularly.






1) __________________________________________________________________________________








Short Term Goal # 1




Back up plan:



Long Term goal #1



Short Term Goal #2





Back up plan:



Long Term Goal#2







Short Term Goal #3





Back Up Plan:



Long Term Goal #3




Short Term Goal #4






Back up Plan:



Long Term Goal #4



Short Term Goal #5






Back up Plan:



Long Term Plan #5


  Dr Keller
Optimal Wellness Center
Have you been to your doctor and told your a little overweight? That your Cholesterol is a little high? You have too much stress? Too little time for exercise? Not enough time to do the things you enjoy or enough time for family and friends? Do you have a plan to help improve your Wellness? Our traditional Medical system is a sickness model, as traditional doctors we are taught how to treat diseases not how to teach our patients to be well. Most likely you left the office without a plan to improve your wellness. We are living longer but are we living better? Our lives are full of stress and excess stress can lead to poor food choices, self medication, lack of exercise and sleep. Wouldn’t it be great if next year when you saw your doctor, you were at a healthy weight, your cholesterol was good, you learned how to manage your stress, and were enjoying your life more? Our goal this year is to inform, motive and help you on your Wellness Journey. We will be giving tips on improving Wellness, Weight Management, Stress Reduction, Exercise, Keeping Positive and living a Happy and Purposeful life. We hope to motive and inform. We will be posting our Wellness tips on Face Book and soon you can also follow our Wellness blog. You can also check out our articles on our website. Have questions we would love to hear from you and hope you share our tips with your friends and family. We all benefit from a community that promotes wellness. Our hope is to help you live a happier healthier life.Wellness is a Journey not a Destination!

Wishing you Health and Happiness,

Dr Keller

Lets get started!

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