Goals For Our Lecture

• 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 QUIZTrue 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 QUIZTrue 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

– 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 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 Anger Anxiety Depression Fear Guilt Inadequate sleep Deadlines Family life Finances Relationships Co-Workers Traffic

Biochemical Stress 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?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

1. Setting Your Goals2. Strength training3. Core strength4. Stretching 5. Cardiovascular training6. 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

• 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.

• Autograph

Remember, a commitment to anything takes hard work, perseverance,

courage, attitude and yes…sacrifice!

Strength trainingBenefitsBenefits• Increases strength of muscles, tendons and ligaments Increases strength of muscles, tendons and ligaments • Increases muscle mass Increases muscle mass • Increases bone density Increases bone density • Reduces the risk of osteoporosis Reduces the risk of osteoporosis • Reduces the signs and symptoms of chronic diseases such as Reduces the signs and symptoms of chronic diseases such as

Arthritis and Type 2 Diabetes Arthritis and Type 2 Diabetes • Improves sleep and reduces sleep disorders Improves sleep and reduces sleep disorders • Reduces depression 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

– 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:• 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:– Regulates hormones– Decreases inflammation– Increases energy level– Better memory– Healthy weight– Decrease risk of depression

SleepTips For Restful Night Sleep

• 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 amino-

acid Energy = 4 calories per gram How much do we need? – level of activity

Protein Consumption Considerations

• Average adult .4 gr. per pound-weight• Exerciser\active .5 gr. to .75gr.• Athlete .6 gr. To 0.9 gr.• Bodybuilder 1.0 to 1.5 gr.

Ex.– 150 pound active women = 75 gr.

ProteinsGood 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

ProteinsProtein to avoid or limit:

Luncheon meats/hot dogs Ground beef Ham Cheese Bacon Pork chop Milk Non-fermented soy

Carbohydrates 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?

CarbohydratesGood sources:

Vegetable – all kinds Oatmeal Yams and sweet potatoes Lentils Beans Brown rice Fruits Whole grain bread and pasta

CarbohydratesSources 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

FatsWhy 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

FatsGood fats

Fish oil Flax seed oil Coconut oil Olive oil Almond oil Walnut oil

FatsFats 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™

1. Autonomic nervous system (para and sympa – fight or flight)

2. Carbo-oxidation rate (fast oxidation or slow oxidation)3. Lipo-oxydative (catabolic and anabolic balance)4. 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?

• 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?• 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?• 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• Amaranth• Arrowroot• Buckwheat• Cassava• Corn• Flax• Indian rice grass• Legumes• Millet• Nuts

• 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 1 starEquate Complete 1 starCentrum no starLife Brand Optimum .5 starOne a Day Adult no starKirkland Daily Multi .5 starJamieson Regular Vita-Min 1 star GNC Ultra Mega 1.5 starEquate Century Complete no starSisu Multi Active 2.0 starsSwiss Super Adult 2.0 starsDouglas Laboratories 5.0 starsCreating Wellness 5.0 stars

Omega-3

• 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 health2. Brain function3. Joint health4. Blood sugar metabolism5. Pregnancy and child

development6. 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?• 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:

1. It allows the body to convert chlorophyll directly to hemoglobin, helping to purify and cleanse the blood.

2. It helps stop the growth of unhealthy bacteria

3. 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.

4. 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

1. Goals – where is your road map?2. Daily affirmations3. Visualization4. Meditation and Yoga5. Exercises you enjoy!6. Proper nutrition/fuel for your body

Tools for Wellness in the psychological dimension

8. Monitor what you are reading, watching and listening to9. Read self empowering books10. Avoid watching the news before going to bed11. Surround yourself with positive people12. Vision Board 13. 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