Jose Sandoval

I am a licensed clinical psychologist (PY 7539) and board certified holistic health coach practicing in Miami and Coral Gables, Florida. As a holistic health practitioner, my work integrates empirically supported mind and body principles that are grounded in science. My services integrate psychotherapy with holistic health coaching. I specialize in treating anxiety, binge eating, and depression through a holistic mindfulness-based behavioral approach.

7 Useful Tips To Get Adequate And Restful Sleep

Set a definite sleep routine and follow it. Calm your nerves before you tuck yourself in – read, listen to music, meditate, or laze in an Epsom salt bath. Eat 3 hrs before your bedtime. Dim the lights 2 hrs before you sleep to set off antioxidant melatonin production. Switch off all electronic devices. Lower the room temperature (at least 70°F) overnight. Snooze your way to better health!

Include Some Form Of Exercise For Optimal Health

Stretch and move about 2-3 times every hour. Walk or jog 3-4 times a week to lower your resting heart rate and blood pressure. Engage in strength training twice a week to preserve muscle tone and improve bone strength. Burn fat with high-intensity interval training 2-3 times a week. Add some Yoga or Pilates to strengthen your core, improve balance, reduce pain and elevate your mood.

Dietary Tips To Control Chronic Disease-Causing Inflammation

Inflammation is the body's natural response to combat aliments. To reduce inflammation identify food allergens - shellfish, dairy, corn, soy, gluten, peanuts, citrus and avoid them. Increase intake of omega 3 fatty acids and exercise as it helps body produce anti-inflammatory hormones. Include foods like small cold water, fatty fish, dark green leafy vegetables, nuts and seeds.

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