Last Updated: 10.4.18
Contact: [email protected]

V Digital Services is a marketing agency that we work with that is using us to build out content for their clients. The client we are writing for will be listed in the highlighted client bar on the spreadsheets.

Target Audience:
The audience will differ depending on who the client is you are writing for – so make sure to know who you are writing for before you start writing anything!


*Title: This client would like you to use the titles exactly as they are found in the sheet. However, you CAN always correct for grammatical mistakes.


**CBD Related Topics:  Please make sure you DO NOT use phrases that create medical/health claims. All claims need to be treated as if they are health supplements. Using the phrases “designed for” or “targeting symptoms of” are good alternates.

  • Correct: “Many customers have success in managing pain and inflammation.” 
  • Incorrect: “This product treats pain and inflammation.

You might find additional phrase such as, “customers report” or “some people have experienced these results” useful.


Please reference the Master Instructions section in the highlighted client bar.


  • Use all three keywords at least once in the content.


  • Use either Arial or Calibri for the font type.
  • Font size should be 11 for the body and 18 for ALL headers.
  • Do NOT change the color of your headers (no shades of blue) or the body of content. All text should be the standard black!
  • Look at the URL’s listed and read the “Special Instructions” section to know what is wanted. The format will vary for each individual client.
  • Make sure to hyperlink ALL your sources inside the article. Each piece should have at least 2-3 hyperlinked sources. You no longer need to list sources at the bottom of the page.


**If the special instructions say to add additional content simply submit your own original content. You DO NOT need to incorporate your content in with the existing content. 


Here is a sample format for the pages. The number of H2 headers depends on the length of the page. (also refer to the examples)
  1. Keywords
  2. Exact Page Name from Column D of spreadsheet (H1)
  3. Text
  4. H2
  5. Text and bullet list
  6.  H2
  7. Text
  • save the page as the client name followed by the page name. For example, “Pepi Bertini – Home Page.docx”
  • Please put “V Digital Services” followed by the client name in the subject line of your email and send the content to [email protected]
    • Example: V Digital Services – Options Medical Center

sound therapy, sound healing, what helps migraines

Does Sound Therapy Actually Help Relieve Migraines?

You feel it coming on hours before the pain starts, another migraine headache. Migraine attacks have varying symptoms ranging from visual disturbances to nausea, vomiting and throbbing pain. But what helps migraines? Beyond the usual recommendations such as exercise, hydration, medication and eating a balanced diet, there are many exciting new treatments being researched and tested. Sound healing is the latest to show promise.

Sound has a profound impact on our central nervous systems. Soothing sounds can instantly calm and lift your mood whereas abrasive or loud sounds can make you jump or flinch. Research suggests that conditions such as insomnia, depression, chronic back pain and chronic migraine all respond positively to this form of therapy.

What is Sound Therapy?

While this technique may be new in the medical treatment of migraines, the use of sound in healing practices has been around since ancient civilizations. Drumming and chanting are two such examples of sound healing methods that have been used for generations. But how does sound impact chronic pain conditions such as migraine?

Soothing vibrations and pleasant sounds have a profound impact on brain waves. When you’re awake and actively thinking, your brain is in the beta state. When your body is deeply relaxed, it can enter the theta, alpha and delta states. Additionally, as you reach deeper states of relaxation through sound, your dopamine levels rise. Dopamine is an important neurotransmitter that helps your body regulate pain. It also increases feelings of happiness.

This form of therapy is natural and can be done in the comfort of your own home. There are many apps and videos on YouTube specifically designed to help with migraine relief.

What Are the Different Types of This Therapy?

There are several different types of sound techniques that can aid in pain relief and relaxation. At the most basic level white noise can be a helpful option. White noise is essentially background noise. So, while the white noise in your office or on the street will probably increase your stress levels, soothing noise such as the sound of a fan or the sound of rain can help distract you from the pain you’re experiencing.

Melodic music is another helpful option. Soothing piano or new age sounds played while you’re laying down in a dark room can help you reach those delta waves for the deepest level of relaxation.

Binaural tones are probably the most intriguing technique used in this form of healing. Binaural tones send different frequencies to each ear. Together, they create one low pulse that aids in relaxation, decreased anxiety and desensitized response to pain. Binaural tones have a meditative quality and are easily accessible online or in many apps. Those who listen for 15-30 minutes a day report decreased symptoms. However, it is important to note that you must use headphones and not a stereo or speaker. Because each ear is supposed to receive beats at a different frequency, you will not get the same effect if you listen without headphones.

How Can Sound Therapy Help Migraines?

It may seem as though sound is the last thing you want to experience when you’re suffering from an excruciating migraine. However, getting to a relaxed state is one of the most helpful methods of reducing the pain experienced during one of these debilitating headaches. This is why going to sleep can be so restorative when you have a headache. Without the tension in your body, the migraine eventually ends.

Because soothing sounds help you to relax, setting up your own sound healing practice will help you manage your headaches. First, determine the kind of sound therapy that is best for you. Turn on the fan in your room or download an app that plays gentle water sounds if you want to try white noise. Switch on the classical music station if you prefer to listen to melodic music. If you experiment with binaural tones, invest in a good pair of ear buds that won’t bother your ears during your sound session.

Darken the room, close your eyes and focus on your breath and the music. Set a timer for the duration of your session and just rest. By allowing your body to be taken over by the sound of soothing music, your brain will eventually enter higher levels of relaxation and hopefully reach the theta or delta level of brainwaves. This in turn will increase your dopamine levels so that you generate feelings of euphoria and the focus on the pain lessens. By engaging in a regular practice, you can lessen the frequency of your headaches.

Need Help? Get Additional Information

New research on the effects of sound for chronic pain is showing promising, natural results. If you’re interested in adding sound to your tool kit, there are a wealth of videos on YouTube and apps available on your phone to get you started. For those seeking more tips, tools and information on migraine headaches, check out the National Headache Institute website. Getting informed about the biology of your headaches will bring you one step closer to their effective management.

best place to see fall colors, places to see in seattle, must see places in seattle

Top 6 Best Places to See Fall Colors Around Seattle

The summer heat is waning, and the days are getting shorter. That can only mean that Fall is just around the corner. If you are searching for the best place to see Fall colors, look no further. Here are the Top 6 best places to see the best autumn colors in and around Seattle

1. Lincoln Park

This West Seattle multi-purpose park is just north of the Fauntleroy Ferry Terminal. Overlooking Puget Sound, its rocky beaches, meadows and verdant forests are dotted with picnic and play areas. In the Fall, the park’s 4.6 miles of walking paths are draped in blazing orange with vibrant reds and yellows A zip line, cable ride and abundant play elements make it an ideal place to spend an autumn afternoon.

2. Montlake Fill

Officially named the Union Bay Natural Area, this 74-acre nature area situated on the University of Washington campus. The pristine wetlands and gorgeous grasslands are close to University Village shopping and Husky Stadium. With Mount Rainier and Lake Washington in the background, the gravel walking trails are an excellent way to spend a Fall day. Bring some binoculars to this premier Seattle birding site to spot waterfowl and other birds peeking through the brilliant autumn colors.

3. Bellevue Botanical Gardens

One of the top places to visit in Seattle, this urban refuge contains more than 50 acres of restored woodlands, natural wetlands and cultivated gardens. In the Fall, the breathtaking colors make it a can’t miss destination. Stop by the Visitor Center to learn about the courtyard gardens, pick up a treasure map for the kids and decide where you would like to wander today. Take a class and learn about the best trees for color or just pick a trail and go. Remember to bring your camera to capture the fantastic view and vivid colors.

4. Washington Park Arboretum

Hidden along the shores of Lake Washington, this 230-acre park contains a dynamic assortment of plants, unlike any found in the American Northwest. Managed by the City of Seattle and the University of Washington Botanic Gardens, there are self-guided, public and private tours that allow you to explore the vast network of trails and interpretive signage. Stroll through the Woodland Garden and wall along Azalea Way as Fall is celebrated with a riot of color. Japanese maples, sorrel trees, witch hazels and mountain ash are just a few of the trees that display gorgeous, intense shades of orange, red, yellow and purple.

5. Alpine Lakes Wilderness

If you want to get out of town, enjoy stunning mountain vistas and dense strands of forest by driving through the Mount Baker-Snoqualmie National Forest. The Alpine Lakes Wilderness is also perfect for hikers and backpackers. Over 700 ponds and lakes have been carved from this rugged terrain. Hike the seven miles to one of the Upper Enchantment Lakes or apply for a permit and spend the night. Crisp mountain air, and brilliant colors as far as the eye can see, make this a must for your Fall to-do list.

6. Conboy Lake National Wildlife Refuge

Vibrant forest colors and an assortment of wildlife abound in this scenic gem just outside of Portland. Aspen, oak and pine forests harbor long-bearded sego lily, Oregon coyote-thistle and more for one of the most diverse plant havens in Washington. The refuge is teeming with wildlife, from elk and Sandhill cranes to deer and rare Oregon spotted frogs. Take the day and explore the valley, set ablaze with color and watch as fat gray squirrels prepare for winter and the snow geese, songbirds and swans head South.

Whether you are exploring must-see places in Seattle or heading out to explore the central Cascades and Mt Rainier, make sure your car is serviced and ready to go. At Greg’s Japanese Auto, we can keep your vehicle in top condition and prepared for all of your adventures.

plumber (in) Phoenix, DIY home plumbing repair, plumbing repairs

A Basic DIY Plumbing Guide for the Average Homeowner

Going DIY is growing in popularity. For many, focusing on a hands-on manual task is a refreshing change of pace. It’s a chance to take a break from a world dominated by email, electronic gadgets and technology. Owning a home provides ample opportunities to address a wide variety of minor breakdowns or self-initiated improvement projects, many of which can be good candidates for a DIY approach. One area of home repair work that often attracts the DIY-minded individual is the household plumbing.

Just as the average homeowner should think carefully and exercise caution before attempting any electrical repairs, it’s wise to keep in mind some basic considerations before starting a DIY home plumbing repair.

Basic DIY Home Plumbing Repair Considerations

DIY plumbing repairs may not carry the potential for an electrical shock or fire, but there are issues that require some forethought and planning when dealing with plumbing and sanitation.

Before attempting any DIY plumbing repairs:

  • Be sure you have the right tools. If you start a DIY plumbing project without the proper tools you may find that you’ve painted yourself into a corner halfway into the job.
  • Find out the exact type of replacement parts you may need. Don’t count on mix-and-match replacement parts or fixtures. Check to see who the manufacturer is for the parts or assemblies you’ll be working with. In most cases, you will need to obtain direct replacements. Locate a plumbing supply outlet — you may need to bring them the old parts so that they can supply you with an exact match if you can’t find what you need in a hardware store.
  • Be mindful of water pressure and shut off water supplies first. You will typically find a water shut-off valve under a sink or toilet, but if the valve doesn’t work or if you don’t find one you’ll need to locate and turn off your home’s main water valve.
  • Pay close attention to the orientation and arrangement of parts as you disassemble things. Faucet, toilet and other assembly parts need to be put back together in the proper order and orientation or else things may not work. It can help to draw a diagram or take a picture with a smart phone.
  • Be ready for unexpected water flows or floor puddles. Keep sponges, cloth or paper towels and a mop nearby. You will also appreciate having a pan or bucket handy if water begins pouring out of a toilet tank or a pipe fixture.

Leaky Faucets

A leaky faucet is a common DIY repair that most average homeowners will consider tackling. The cause of the leak is typically a part inside the faucet assembly that has worn out and needs to be replaced. Be sure to shut off the water supply to the sink before you begin taking anything apart.

The toughest part of a leaky faucet repair can be finding the right replacement part. In most cases you should be able to easily see the brand name and model number stamped on the fixture and many faucet manufacturers sell repair kits that you can find in hardware stores or home centers. In some cases, however, you may need to take the old parts with you to a plumbing supply outlet for an exact match.

It may be easy to see what parts need to be replaced by examining them as you disassemble the fixture. Some of the parts can be small — it’s a good idea to place a tray or pan in the sink so that nothing slips down the drain while you’re working. Make sure you keep track of how everything needs to go back together. Look for dirt or mineral deposits that should be cleaned off before you reassemble things.

You will most likely need an Allen wrench to remove faucet handles or covers. Investing in a set of these will prepare you to deal with a variety of faucets and other fixtures. Covering the grips of a slip-joint pliers with tape will allow you to remove, replace and tighten decorative fixture covers without harming the finish.

Clogged Sink Drains

One of the first things to keep in mind when tackling a clogged sink drain is that using liquid drain-cleaner chemicals can make the situation worse. These chemicals can corrode pipes and cause them to leak or break. Then you’ll be facing a much greater problem than a clog. You may also end up with puddles of corrosive liquids that can cause burns or damage the surfaces they come in contact with. The best way to approach a clogged sink is to use a plunger. If that doesn’t clear the clog, you may need to remove and clean out the P-trap under the sink.

Don’t use a plunger if you’ve already poured chemicals into the drain. These chemicals can cause serious skin burns and using a plunger can cause trapped liquids to splash.

Assuming no chemicals have been poured into the drain, you can start tackling the clog with a plunger. To get a good seal between the plunger and the clog, first fill the sink with about four inches of water. For a double sink set-up, seal the other drain with a wet rag before you begin plunging. If there’s a dishwasher connection, place and tighten a clamp over the dishwasher drain line. This will prevent your plunging from forcing dirty clog water into the dishwater. You should be able to find a flexible point in the dish washer connection where you can place the clamp.

When plunging, the goal is to force water into the clogged drain instead of air. It can be helpful to roll the head of the plunger below the surface of the water in the sink to make sure you’re not trapping any air inside the plunger bell. Work the plunger up and down forcefully while keeping the bell under the surface of the water. If the water doesn’t drain out of the sink completely after your final upstroke and pull-out, repeat the process for a few minutes. Still no success? The next thing to try is removing the P-trap under the sink to get at the clog. The P-trap is the U-shaped pipe below the sink that can also be described as resembling an upside-down “P.”

You’ll want to remove all the water from the sink before you begin disassembling anything. The water in the sink will otherwise come pouring out of the drain when you loosen the P-trap. Be sure you have a pan or bucket under the trap because any water that is trapped in the pipe below the sink will pour out when the P-trap is removed.

You’ll need a slip-joint pliers to loosen the circular slip nuts that connect the P-trap at each end. Loosen the slip nut at the end of the P-trap closest to the wall first and you should be able to wiggle out the P-Trap. After you’ve removed the P-trap and you’ve found the clog inside, you can easily pull it out.

Don’t over-tighten the slip nuts when you reinstall the P-trap. Run some warm water down the drain to test the line. If there’s still a problem, you’re dealing with a clog that’s past the P-trap and you’ll need to snake the line to get to it.

Running Toilets

One of the most common causes of a running toilet is a leaky flapper. The flapper closes off the tank so that the fill valve can refill the tank after a flush. When the flapper doesn’t create a tight seal, water flows out of the tank and the fill valve keeps running to refill the tank to its proper water level. Replacing a bad flapper is usually an easy DIY fix.

You can check to see if the flapper needs to be replaced when you hear the toilet running. Open the tank and you’ll see the flapper at the bottom of the tank at the end of the chain attached to the flush lever. Use a sick to push down on the flapper. If this stops water from flowing out of the tank, it will enable the water to fill to the correct level and the fill valve will shut off. You’ll hear it stop running and you’ll know the problem was a bad flapper. When you remove the stick you’ll most likely hear the fill valve start running again

Most hardware stores and home centers will carry a brand name manufacturer’s replacement kit or a universal model. You will typically get better results if you stick to a direct replacement. Most kits come with detailed installation instructions and pictures. Shut off the water supply to the toilet before beginning a flapper installation and make sure you have clean-up materials handy.

DIY Plumbing May Not Be for Everyone

You may be looking forward to your DIY plumbing repair, but the overall functioning and integrity of your home’s plumbing system is the greater priority. We can learn from our mistakes, but your plumbing system may not be the best choice for a learning experience based on hindsight. Water damage to floors and walls can be costly and the issue of sanitation can also affect your family’s health. Not every DIY enthusiast is fully prepared to remedy all the errors or mishaps that could possibly occur during a first-time plumbing repair attempt. If you suspect you may fall into this category, it’s best to call an experienced professional for your plumbing needs.

If you’re looking for a reliable and fully certified plumber in Phoenix or the surrounding area, you can find one by contacting Day & Night Air. You’ll appreciate the peace of mind that comes from knowing you’ve entrusted the care of your home’s plumbing system to someone with the knowledge and experience to tackle anything that needs to be done.