1. Holistic Self-Care Chapter 2

2. Body, Mind, Spirit Emphasis is on achieving and maintaining optimum wellness Self care to be used to help prevent illness or maintain health practitioners help by teaching patients how to embrace activities that work the whole person – Body, Mind, Spirit

3. Body Physically healthy – charged with high levels of energy from proper nutrition, exercise, and rest Environmentally healthy – always being aware of ones environment, free from toxins and pollutants – harmony with the environment

4. Diet and Nutrition Nutritional medicine (Chapter 3) No such thing as an ideal diet for everyone – determine biochemical nutritional needs dosha system of Ayurvedic medicine Eat Right for Your Type, Peter DAdamo – determine any food allergies milk and dairy products, wheat, corn, tomato products, peanuts, chocolate, shellfish, and even food additives, dyes and preservatives

5. Diet and Nutrition Eat Whole Foods! unprocessed and unadulterated, free from hydrogenated oils, sweeteners, additives and preservatives Eat 5-7 servings of alkaline-rich fruits and veggies per day – Apples, carrots, celery, bell peppers, cucumbers, etc. Drink 2/3 oz per pound of body weight of filtered water per day (active)

6. Diet and Nutrition Avoid the following: sugar salt saturated fats and hydrogenated oils refined carbohydrates caffeine and alcohol in moderation

7. Diet and Nutrition Nutritional Supplementation Required for most because of stress, environmental pollution, and diminishing trace elements in soil Amounts will differ because of individual chemistry make up. – some may need increased amounts because of current condition

8. Diet and Nutrition Vitamin C (as polyascorbate) -- 1,000 to 2,000 mg 3 times per day Beta-carotene -- 25,000 IU 1 to 2 times per day Vitamin E -- 400 IU 1 to 2 times per day B-complex vitamins -- 50 to 100 mg of each B vitamin per day Folic acid -- 400 to 800 mcg per day Selenium -- 100 to 200 mcg per day Zinc picolinate -- 20 to 40 mg per day Calcium citrate or apatite -- 1,000 mg per day Magnesium citrate or aspartate -- 500 mg per day Chromium polynicotinate (ChromeMate(R)) -- 200 mcg per day Manganese -- 10 to 15 mg per day Copper -- 2 mg per day Iron -- 10 to 18 mg per day

9. Food Combining Fruits best eaten alone Proteins and carbohydrates should not be combined in a meal Proteins and non-starchy carbohydrates are fine H 2 O should be taken in 20 min prior to a protein meal Thoroughly chew food

10. Exercise specific activity geared towards improving fitness levels Completed 3-6 days per week on a consistent long-term basis Benefits include increased energy, improved organ systems, raise HDL levels, decreased stress, improve sleep, increase self-esteem, enhance positive mental function

11. Aerobic Exercise any form of exercise that requires an increased oxygen uptake – results in greater CV efficiency, lower heart rate (HR), lower blood pressure (BP), and better feeling of overall well-being Types? Walking, jogging, cycling, swimming, rebounding, and more

12. Aerobic Exercise Work within a Target Heart Rate – (see activity sheet) Connect with the environment by exercising outside Be sure you are ready for physical activity – PAR-Q (physical activity readiness questionnaire) – State of mind

13. Strength Training Calesthenics – sit-ups, push-ups, lunges, plyometrics Weight Training – use of weights/machines to increase resistance on working muscles Interval Training – strength training in combination with aerobic activity

14. Strength Training Use progression Be sure you are physically and mentally ready to begin a program 2 to 3 days per week seek advise from a professional increasing lean muscle mass increases metabolism and improves activities of daily living (ADLs)

15. Flexibility Enhances muscle motion and efficiency, maintains good posture, and reduces potential injury For increased ROM, stretch before (after warm up) and after activity Extend for tension, not pain and hold for 10- 30 seconds Should be completed daily

16. Yoga Activity that works on both flexibility and muscle strength Breathing is an essential focus, therefore it also improves concentration and mental and emotional well-being Proper instruction and time are required for proper training of each asana Hatha Yoga is the most popular form in the West

17. Rest/Recovery Adequate sleep is required to rebuild our systems so we have the opportunity for optimum health Establish a regular bedtime to maintain circadian rhythms Dont eat or be active within an hour or two before bedtime

18. Environmental Awareness Environment free from toxins and pollutants, breathing good-quality air, and drinking pure, clean water – Take supplements (antioxidants) – Have indoor plants and use natural home products – Use an indoor air purifier or humidifier and change furnace filter regularly – Use non-toxic cleaning products – Take breaks from the computer and spend some time outside

19. Mind Condition of peace of mind, contentment, and positive beliefs and attitudes Ability to become more aware of your thoughts and emotions in a way that enhances your ability to meet personal and professional goals

20. Mind - Affirmations Positive messages that you repeat to yourself either verbally or in writing in order to produce a specific outcome – State in present tense – Keep it short and simple – Write or verbalize it 10 – 20 times/day – Make a commitment well beyond getting results – Use visualization to see your affirmation

21. Mind - Affirmations Examples – I take intelligent, bold, courageous, and immediate action towards the creation of wealth. – I am now in perfect harmony with all the universal laws of health, wealth, and happiness. – Poweraffirmations Poweraffirmations

22. Mind - Breathwork Proper breathing is attached to physiological processes, but can also relieve stress, enhance well-being, and promote clear thinking Rebirthing – Connected breathing – rapid (hyperventilation) or slow and full (hypo-)

23. Mind - Journaling Expressive writing allows you to develop a better understanding of your experiences or unconscious beliefs – Write out and resolve without outside judgment Forms include keeping a diary, gratitude journal, stream-of-conscious morning journal, and illness dialogue

24. Mind - Conscious Laughter Laughing is a mild form of exercise – Boosts endorphin levels – Increases circulation – May boost the immune system Must consciously choose to laugh Patch Trailer

25. Spirit One of the ultimate goals of holistic health Leads to a heightened awareness of the Divine Spirit – Reduces feelings of fear – Greater capacity of loving yourself and others – Allows you to be intimately connected to your spouse, friends or community

26. Spirit - Prayer Most common form of spiritual practice by most Americans act of attempting to communicate, commonly with a sequence of words, with God or spirit – purpose of worshipingworshiping – requesting guidance or assistanceguidanceassistance – confessing sinssins – express one's thoughts and emotionsthoughts and emotions

27. Spirit - Meditation Combines breathwork and a focus on what is happening in each present moment – Mind will then become empty of thoughts, judgments, and past and future concerns Proven to reduce stress, improve immune and CV function, decrease pain, even stimulates creativity and a stronger compassion for others

28. Spirit – Spending Time with Nature Interacting with lifes primal energies in the form of earth, water, fire, and air – Enjoying each of these elements in their natural form creates a connection with the environment that allows Spirit to develop its place within you Industrialized areas can prevent us from living a life of balance