Transcript What is Wellness? - The HealthyPreneur

Goals For Our Lecture
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Shifting the way we think about our health
Understanding wellness and what it really means
Wellness in the physical dimension – tools and tips
Wellness in the biochemical dimension – tools and tips
Wellness in the psychological dimension – tools and tips
Questions
Quote Attributed to Thomas Edison
“The doctor of the future will
give no medicine, but will
interest his patients in the
care of the human frame, in
diet, and in the cause and
prevention of disease.”
HEALTH QUIZ
True or False
It is possible that a person could have heart
disease, cancer, high blood pressure and yet
not feel any symptoms?
TRUE or FALSE
HEALTH QUIZ
True or False
When a person has no symptoms, does it means
that he/she is healthy?
TRUE or FALSE
Sickness vs. Wellness
• Focuses on body signs
and symptoms
• Fixes problems after
they occur
• Reactive
• Fear based
• Focuses on body’s
optimal function
• Promote preventions
and healthy lifestyle
• Pro-active
• Empowers to be in
control
Stress anyone?
Why stress is so important to
understand
Stress is one of the
leading contributors
to preventable
disease.
The Effects of Stress
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Doubles the rate of heart and cardiovascular problems
Doubles the rate of substance abuse
Doubles the rate of infectious diseases
Doubles the rate of relationship problems
More than doubles the rate of anxiety and depression
Triples the rate of back pain
Contributes to a five time increase in some cancers
What is stress?
Hans Selye MD, Ph.D was the founder of
the concept of stress
1. Positive stress = Eustress
2. Negative stress = Distress
Not all stress is bad stress.
Types of Stress
 Physical Stress
 Bio-chemical Stress
 Psychological Stress
Physical Stress
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Birth trauma
Slips and falls
Inactivity
Overworked
Illness
Motor vehicle injury
Sport injury
Electromagnetic stresses:
 Airplane travel
 Cell phones
 Fluorescent lights
 High voltage power lines
 Microwave ovens
 Television
 Computers
Psychological Stress
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Anger
Anxiety
Depression
Fear
Guilt
Inadequate sleep
Deadlines
Family life
Finances
Relationships
Co-Workers
Traffic
Biochemical Stress
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Alcohol
Caffeine
Drugs (all types)
Nicotine
Nutritional deficiencies
Processed foods/sugar
Pollution
Longevity and Quality of Life
• Genetics and Lifestyle
– Recent studies are showing that genetics accounts for about
25% and lifestyle 75% of what happens to us
• Brain and Nervous System
“Become an Optimist -- Live Longer”. InteliHealth. 29 Aug. 2006. Aetna
InteliHealth. Accessed 27 Aug. 2008 <www.intelihealth.com>.
Brain and Nervous System
We live our lives
through our nervous
system: it’s our
master regulator
Brain and Nervous System
The nervous system
coordinates all the
tissues, cells and organs
in our body.
Nervous System
Subluxations are misalignments
of the spine incurred when the
body is stressed beyond it’s
capacity to adapt. Subluxations
create interference on the
nervous system which is the
master regulator.
What is Wellness?
Dr. Patrick Gentempo – founder of the Creating
Wellness Alliance defines wellness as:
The degree to which an
Individual experiences
health and vitality in any
dimension of life.
Wellness in the physical dimension
Physical Dimension
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Setting Your Goals
Strength training
Core strength
Stretching
Cardiovascular training
Sleep and recuperation
If you don’t know where you are going,
how will you know when you get there?
Creating S.M.A.R.T goals
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Specific
Measurable
Attainable
Realistic
Timely and Tangible
Setting Your Goals
Today’s Date:
Present Body Weight:
• In ____months, I will_________________________________________________
• ___________________________________________________________________________
___________________________________________________________
• My reward, upon completing my goal is _________________.
• I am informing __________________about my physique transformation.
• _____________________will hold onto my reward, and is authorized to give me my
reward, ONLY if my goal above is completed.
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Autograph
Remember, a commitment to anything
takes hard work, perseverance,
courage, attitude and yes…sacrifice!
Strength training
Benefits
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Increases strength of muscles, tendons and ligaments
Increases muscle mass
Increases bone density
Reduces the risk of osteoporosis
Reduces the signs and symptoms of chronic diseases such as
Arthritis and Type 2 Diabetes
• Improves sleep and reduces sleep disorders
• Reduces depression
Strength training
• Use a log book for commitment
and training improvements
• Train each body part once a week
For example: combine two body
parts per workout
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Day One- Chest, Biceps and Core
Day Two- rest
Day Three- Back, Triceps and Core
Day Four- rest
Day Five- Legs and Core
Day Six- rest
Day Seven- Shoulders, Traps and Abs
Core Strength
Benefits:
• Important for good posture
• Not only abdominal muscles but also the lower back
muscles, hip flexors, buttock muscles, hamstrings,
quads and the smaller stabilizing muscles required
for good posture
• Will help make dynamic or unilateral movements
without injury.
Core Strength
Stretching
• Try Yoga or Pilates
• Stretch only the body part
you are working out that
day if you are short on time
• Stretching is over rated if
you don’t have a strong
core
Cardiovascular training
Benefits:
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Improved cardiovascular and respiratory functions
Decreased resting heart rate and blood pressure
Decreased risks of death from coronary artery disease
Decreased anxiety and depression
Enhanced physical ability and independent-living in older people
Enhanced feeling of well-being
Enhanced performance at work, recreational and sport activities
Reduced unhealthy weight gain
Lowered incidence of cardiovascular disease, stroke, Type 2
Diabetes, osteoporosis, colon cancer, breast cancer and gallbladder
disease
Cardiovascular training
• Short bursts vs long
distances
• How long to get the
benefits?
Sleep
• Sleep is crucial for the body’s
metabolism, repair, growth and
immune functions
• Why your body needs sleep:
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Regulates hormones
Decreases inflammation
Increases energy level
Better memory
Healthy weight
Decrease risk of depression
Sleep
Tips For Restful Night Sleep
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Keep a schedule
Create a bedtime routine
Maintain a healthy weight
Exercise daily
Make your bedroom dark
Get some sunshine
Avoid caffeine after noon
Journaling
Avoid alcohol
Remove your clock from view - EMFs
Power naps
Wellness in the Biochemical
Dimension
The Diet Epidemic
“Foods contain nutrients essential for normal metabolic function, and when
problems arise, they result from imbalances in nutrient intake and from
harmful interaction with other factors. For the two out of three adult
North Americans who do not smoke and do not drink excessively, one
personal choice seems to influence long-term health prospects more than
any other –
what we eat.”
C. Everett Koop, M.D., Surgeon General
(1981-1989)
Nutrition - Basic
Nutrients
 Macronutrients:
Proteins, Carbohydrates and Fats
 Micronutrients:
Vitamins, Minerals and Water
Proteins
 Function
 muscles, tendons, ligaments, skin and hair
 12 non-essential amino-acid and 8 essential aminoacid
 Energy = 4 calories per gram
 How much do we need? – level of activity
Protein Consumption Considerations
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Average adult
Exerciser\active
Athlete
Bodybuilder
.4 gr. per pound-weight
.5 gr. to .75gr.
.6 gr. To 0.9 gr.
1.0 to 1.5 gr.
Ex.– 150 pound active women = 75 gr.
Proteins
Good protein sources:
 Lean cuts of beef
 Whey protein powder
 Skinless chicken
 Salmon/tuna/sardines
 Low fat cottage cheese
 Eggs
 Legumes, nuts and grains
 Fermented soy products
Proteins
Protein to avoid or limit:
 Luncheon meats/hot dogs
 Ground beef
 Ham
 Cheese
 Bacon
 Pork chop
 Milk
 Non-fermented soy
Carbohydrates
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Are they that bad?
Simple versus complex
Energy = 4 calories per gram
Function of Carbs (brain – blood sugar – glycemic index)
Insulin - diabetes
Fiber (soluble and insoluble) – 20 to 35 gr per day
How much Carbs do we need?
Carbohydrates
Good sources:
 Vegetable – all kinds
 Oatmeal
 Yams and sweet potatoes
 Lentils
 Beans
 Brown rice
 Fruits
 Whole grain bread and pasta
Carbohydrates
Sources to avoid or limit:
 White rice
 White pasta
 White bread
 Instant oatmeal
 Fruit juices
 Processed breakfast cereals
 Bagels
 Candy/sweets
Why the Glycemic Index?
 Rate of Carb breakdown and release of glucose in your blood
 May result in less food eaten later in the day
 May be healthier for you metabolically due to stable levels of
insulin - may decrease heart disease
 May promote lower body fat level
 Will help control blood sugar metabolism
Glycemic Index
Fats
Why we need fat:
 Cell and tissue structure
 Soluble vitamins
 Organ insulation
 Fuel/energy
 Hormones
Types of fats
 Saturated fats: animal products, butter cheese and cream,
coconut oil, palm oil and hard margarine (solid or semi-solid
at room temperature)
 Poly-saturated fats: (liquid at room temperature): safflower
oil, sunflower oil, soy bean oil, corn oil
 Mono-saturated fats: canola oil, olive and peanuts –liquid at
room temperature but solid when refrigerated
 Trans fat: (hydrogenation) potato chips and donuts
 Cholesterol: (animal products and dairy) – 1000mg daily
needed
Fats
Good fats
 Fish oil
 Flax seed oil
 Coconut oil
 Olive oil
 Almond oil
 Walnut oil
Fats
Fats to avoid or limit
 Trans fats
 Fried food: any kind
 Saturated fats from red meat and cheese
 Salad dressing - mayonnaise
 Cookies and crackers
 Partially-hydrogenated vegetable oils
 Margarine
 Processed cooking oils
The following foods tend to be most
contaminated and should be bought organic
Fruits:
• Apples • Cherries• Grapes• Nectarines• Strawberries•
Peaches• Pears• Raspberries
Vegetables:
• Celery• Cucumbers• Green beans• Lettuce• Peppers•
Potatoes• Pumpkins• Spinach• Squash
The following foods tend to be least
contaminated:
Fruits:
• Bananas• Blueberries• Grapefruit• Kiwis• Mangoes• Melons•
Oranges• Papayas• Pineapples• Plums• Tangerines•
Watermelon
Vegetables:
• Asparagus• Avocados• Broccoli• Cabbage• Cauliflower•
Eggplant• Onions• Peas• Radishes• Tomatoes
To spot a genetically modified fruit or vegetable, look
at the little sticker that shows the “PLU code”.
• The PLU code for a conventionally grown fruit consists of four
numbers – i.e. 1022
• The PLU code for an organically grown fruit has five numbers
beginning by the number 9 – i.e. 91022
• The PLU code for a genetically modified fruit has five numbers
beginning by the number 8 – i.e. 81022
Metabolic Typing ™- Our differences!
The 4 keys to Metabolic Typing™
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Autonomic nervous system (para and sympa – fight or
flight)
Carbo-oxidation rate (fast oxidation or slow oxidation)
Lipo-oxydative (catabolic and anabolic balance)
Endocrine system (thyroid, adrenal, gonad and pituitary)
Wolcott, William and Trish Fahey. The Metabolic Typing Diet. New York: Broadway Books, 2000.
How do you know if you are eating right
for your type?
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Do not feel satisfied with your meals
Have craving, especially for sugar
Have frequent and intense hunger (especially protein type)
Experiences mood swings
Experiences some degree of brain fog
Have inconsistent or/and low energy
More prone to feeling anxious and depressed
More prone to addictions
Will be very prone to being overweight or underweight
More prone to all types of degeneration processes
Wolcott, William and Trish Fahey. The Metabolic Typing Diet. New York: Broadway Books, 2000.
What is your type?
Metabolic Typing™
• Protein type 40%-30%-30%
• Carb Types 25%-60%-15%
• Mixed Types 30%-50%-20%
Who are the protein types?
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They have strong appetites
They tend to think about food a lot, even when they are not hungry
They do not do well with fasting
They do not do well if they skip meals – mood
When they crave sugar – will make them feel good temporarily
Eating refine sugar will typically stimulate their desire for more sugar
They have cravings for fatty, salty foods, and these food will satisfy them
more
• They will feel hungry most of the time if they eat a low fat or vegetarian
type diet.
Wolcott, William and Trish Fahey. The Metabolic Typing Diet. New York: Broadway Books, 2000.
Who are the carb types?
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They have relatively light appetites
They don’t think of food much, unless they are hungry
They have a high tolerance for carbs
They can skip meals, if they have to, and it does not hurt their energy and
mood
They can enhance their feeling of well-being through fasting
They typically don’t like meat
They typically don’t like adding salt to their food
They love salad
They feel great after drinking fresh, organic vegetable juice or freshly
squeezed orange juice
Wolcott, William and Trish Fahey. The Metabolic Typing Diet. New York: Broadway Books, 2000.
Who are the mixed type?
• The “in between”
Long term health benefits of
metabolic typing
• Natural weight loss without dieting or restricting calories
• Permanent weight loss without struggle, deprivation or
hunger
• Achievement of your ideal weight, whether you are
overweight or underweight
• Prevention of chronic diseases
• Enhanced immunity
• Improved resistance to cold, flu and recurrent infections
• Reversal of chronic or degenerative health disorders
• Slowing of the aging process
Wolcott, William and Trish Fahey. The Metabolic Typing Diet. New York: Broadway Books, 2000.
Celiac disease and gluten sensitivity
• Celiac disease is an autoimmune
medical condition in which
damage to the epithelia (inner
lining) of the small intestine
occurs following ingestion of a
substance called gluten.
• Gluten is a grain protein used in
food processing because it binds,
stabilizes, and prevents
crumbling. The gluten protein in
wheat has a portion called
gliadin, which is toxic to people
with celiac disease.
Common symptoms of gluten
sensitivity
• Recurring abdominal bloating and
pain
• Chronic diarrhea
• Weight loss
• Unexplained anemia
• Gas
• Bone pain
• Behavior changes
• Muscle cramps
• Fatigue and extreme weakness
• Pain of the joints
• Reproductive issues/missed
menstrual periods
• Easy bruising
• Depression
• Seizures
• Tingling numbness in the legs
• Painful skin rash, called
dermatitis herpetifomis
• Tooth discoloration or loss of
enamel
• Delayed growth
• Failure to thrive in infants
Grain Proteins to Avoid
• Wheat - including einkorn,
emmer, spelt, kamut
• Wheat starch, wheat bran,
wheat germ, cracked wheat,
hydrolyzed wheat protein
• Barley
• Rye
Benefits of a Gluten-Free Lifestyle
• You will no longer suffer from abdominal pain, gas, bloating,
constipation, diarrhea, anemia and skin lesions;
• Improvement of the symptoms previously mentioned;
• Overall improvement in quality of life ;
• Studies shown that people with; rheumatoid arthritis,
multiple sclerosis, Parkinson's disease, seizures, autism, ataxia
(loss of balance), Down’s syndrome, lymphoma, osteoporosis
and type 2 and type 1 diabetes may benefit considerably from
living a gluten-free lifestyle.
Allowed Foods
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Amaranth
Arrowroot
Buckwheat
Cassava
Corn
Flax
Indian rice grass
Legumes
Millet
Nuts
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Potatoes
Quinoa
sago seeds
Sorghum
Soy
Tapioca
Teff
Wild rice
Yucca
Vitamin basics
• Multivitamins – are they all created equal?
• Omega 3 (EPA and DHEA) – benefits
• Calcium, Magnesium, Vitamin D requirements
How do “YOUR”
Multi-Vitamins rate in terms of absorption/quality?
Quest Extra once per day
Equate Complete
Centrum
Life Brand Optimum
One a Day Adult
Kirkland Daily Multi
Jamieson Regular Vita-Min
GNC Ultra Mega
Equate Century Complete
Sisu Multi Active
Swiss Super Adult
Douglas Laboratories
Creating Wellness
1 star
1 star
no star
.5 star
no star
.5 star
1 star
1.5 star
no star
2.0 stars
2.0 stars
5.0 stars
5.0 stars
Omega-3
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Omega-3s are found in
abundance in fish oil
Imbalances in Omega-3 to
Omega-6 ratio with our
North American diets
Look for formulas that are
purified with an advanced
detoxification process to
remove potentially
harmful compounds, such
as mercury and lead
Support:
1. Cardiovascular health
2. Brain function
3. Joint health
4. Blood sugar metabolism
5. Pregnancy and child
development
6. Increases energy
Calcium Supplements
• Quality source
• For better absorption Calcium needs to be combine with:
– Magnesium
– Vitamin D
– Vitamin C
• Also needs trace minerals and other vitamins for proper absorption and
“delivery”: Silicon, Strontium, Boron, Vitamin K, Copper, Zinc,
Manganese…
How acidic are you?
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Normal PH is 7.3
Acidity = disease forming
North American diet is very acidic
Need to take in more alkaline food to balance our body's
chemistry
Want more energy and more Alkalinity?
Go Green!
• Wheat grass or barley grass are green juices pressed
from young wheat and barley plants that are one of
the richest sources of chlorophyll, natural vitamins,
minerals and enzymes.
Chlorophyll is known to aid the body in the
following ways:
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It allows the body to convert chlorophyll directly to hemoglobin, helping
to purify and cleanse the blood.
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It helps stop the growth of unhealthy bacteria
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It helps to improve the function of many organs and systems in the
body including the heart, lungs, liver, uterus, vascular system, digestive
system, and even aids in deodorizing the body.
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It is a powerful protector and healer in the body.
Wellness in the Psychological
Dimension
What Is Your Vision For Yourself?
Tools for Wellness in the
psychological dimension
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Goals – where is your road map?
Daily affirmations
Visualization
Meditation and Yoga
Exercises you enjoy!
Proper nutrition/fuel for your body
Tools for Wellness in the
psychological dimension
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Monitor what you are reading, watching and listening to
Read self empowering books
Avoid watching the news before going to bed
Surround yourself with positive people
Vision Board
Have fun – don’t forget, life is a game
“Take good care of your body.
It’s the only place you have to live.”
Jim Rohn