Your Journey to Wholeness Recap

Being whole and healthy is the foundation of your quality of life. If you don’t build a strong foundation of wholeness and health, you will eventually fall apart mentally, physically, emotionally and spiritually. the word ‘health’ itself comes from the word ‘whole’. Whatever we call ‘feeling healthy’ is that we have a sense of wholeness within us

Every component of the word WHOLE needs to come from within, you must do the work.

WHOLE:

Wellbeing

Healed/healing

Optimistic

Liberated

Empowered

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Commit to Your Own Personal Health Journey

When you make your well-being a priority and view your health as a form of self-care, significant changes occur. No one way of approaching health will work for everyone-Remember Bio-Individuality, but if you stick to a gradual introduction of basic changes, you will experience a larger shift without much effort!

What is Inflammation?

´ Acute Inflammation: Acute inflammation is the body’s natural early response to injury or infection. Normally short term and decreases as the body heals (aids the body in healing)-*GOOD inflammation

´ Chronic Inflammation: Chronic inflammation is referred to as slow, long-term inflammation lasting for prolonged periods of several months to years-*BAD inflammation

What does chronic inflammation do to the body?

´ Early symptoms of chronic inflammation may be vague, with subtle signs and symptoms that may go undetected for a long period. As inflammation progresses, it begins to damage our healthy cells. Due to all kinds of stressors - toxins from our food supply, cigarette smoke, chemicals in our cleaning and beauty products (these are environmental toxins) extra body fat, chronic stress, recurring infections and over-reactive immune systems, to name a few- your body stays in an ongoing state of inflammation.

´ This means your arteries, organs and joints. If left unchecked, it can contribute to chronic diseases, such as heart disease, blood vessel disease, diabetes, obesity, cancer, Alzheimer’s disease and other conditions.

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Immunity- What Is Our Immune System? Daily, we are constantly exposed to potentially harmful germs of all sorts. Our immune system protects us against these harmful germs as well as certain diseases. It recognizes foreign invaders like bacteria, viruses, and parasites and takes immediate action.It recognizes foreign invaders like bacteria, viruses, and parasites and takes immediate action. Signs and symptoms of a weakened immune system: gas, constipation, fatigue, allergies, acne, joint pain, elevated blood sugar, gum disease and brain fog to name a few.

Tips Lowering Inflammation & Promoting a Healthy Immune System

Research shows that nutrition can help to improve your immune function, supporting your body’s ability to fight off pathogens. Nutrition also plays a large role in decreasing chronic inflammation.

´ Eating a healthy, balanced diet that is high in fruits and vegetables, lean proteins, whole grains, and plenty of water. A Mediterranean Diet is one option that includes these types of foods.

´ Maintaining a healthy weight – Aim for a BMI of 25 or lower. The best way to lose weight is with exercise and a healthy, balanced diet.

´ Quitting smoking- you can get support to help you quit.

´ Drinking alcohol only in moderation, if at all – Limit the amount of alcohol you keep in the house or limit the number of glasses/bottles you drink.

´ Exercising regularly – Experts recommend at least 150 minutes of moderate exercise per week.

´ Getting quality sleep – Set a schedule and routine for sleep and practice good sleep hygiene.

´ Aim to Reduce stress. and develop good coping mechanisms – Include activities in your daily life that help you handle stress

´ Taking steps to prevent infection – Wash hands throughout the day and Social distancing

Stop eating foods that cause inflammation

´ Junk foods: fast food, convenience meals, potato chips, pretzels

´ Refined carbohydrates: white bread, pasta, white rice, crackers, flour tortillas, biscuits

´ Fried foods: french fries, donuts, fried chicken, mozzarella sticks, egg rolls

´ Sugar-sweetened beverages: soda, sweet tea, energy drinks, sports drinks

´ Processed meats: bacon, beef jerky, canned meat, salami, hot dogs, smoked meat

´ Trans fats: shortening, partially hydrogenated vegetable oil, margarine

´ Certain ingredients like sugar-sweetened beverages, processed foods, fried foods, and partially hydrogenated fats can increase levels of inflammation in the body.

My plate represents ME-The Optimal plate

1/2 of the plate should contain a wide variety of fruits and vegetables.

Fiber and prebiotics for gut and immune health.

1/4 of the plate should contain whole grains and/or complex carbohydrates such as potatoes, sweet potatoes, brown rice, whole wheat or higher fiber pasta

1/3 to 1/4 of the plate should be a lean protein to include eggs, fish, chicken, beef, tofu, tempeh or beans

*Remember the 80/20 rule

Instead, it’s about eating more of the good (real, whole food) and simply less of the bad (processed, refined junk). This isn’t about deprivation or sacrifice, give yourself permission to indulge —it’s about finding a sustainable way to help you feel better and reduce health risks while still enjoying your life.

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Supplements

Its always best to get your vitamins and, nutrients and minerals from eating whole foods including an assortment of fruit and vegetables. Many of these supplements are rich with antioxidants and great support for your diet.

Other reasons to use supplements:

· boost immunity

· fight inflammation

· combat allergies

· aid exercise performance

· maintain general health

Multivitamin/daily

Vitamin C 500-1000mg/day probably the most popular. Protects against infection and is a very powerful antioxidant, Vitamin C is vital for immune health.

Vitamin E-15mg/day powerful antioxidant that helps fight off infection - Food source: Almonds, peanuts, sunflower seeds and the nut oils

Vitamin A 10,000-15.000U/day-great infection fighter- Food source: Tuna, carrot, sweet potatoes

VitaminD-1000-4000 IU/day essential to the health and functioning of your immune system. Improves immune response and significantly decreased the risk of respiratory infections. Food source: Salmon, mackerel, tuna sardines

Zinc- 40-50 mg/day needed to produce new immune system cells, Zinc decreases the risk severity and duration of infection in our body. Food source: oyster, crabs, lean meats, poultry (is enhanced and absorbed better when taken with Quercetin)

Selenium-200mcg up to 400mcg/day if needed. Selenium has a powerful effect on the immune system important for preventing infections- Food source: Tuna, halibut, sardines, meat liver cottage cheese

Melatonin- improves sleep and as anti-inflammatory and anti-viral properties

Quercetin -500mg/twice a day belongs to a group of plant pigments called flavonoids that give many fruits, flowers, and vegetables their colors. (Quercetin’s function is enhanced when taken with a fruit high in vit. C. It also accelerates the benefits of Zinc when taken together)

1-2 TBSP of each of the following:

Castor oil- strengthens the immune system by increasing white blood cells which helps fight infections.

Cod-liver oil-anti-inflammatory and immune booster

Black seed oil Quenches dangerous inflammation and boosts appropriate immune function, resulting in enhanced protection against infections. Also eases coughs, bronchitis symptoms, and colds.

Echinacea (immune booster), Ginseng-(antioxidant), anti-inflammatory -Oil of oregano-(anti-bacterial), Elderberry- (immune booster)

Take daily: Green, white or oolong tea (3-4 cups), add to your food/recipes ginger, garlic, and turmeric,

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Self-Care is NOT Selfish

First thing first-BREATHE…

The 4-7-8 (or Relaxing Breath) Exercise-Dr. Andrew Weil

Can be done anywhere. sit or lie in a relaxed position. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise. You will be exhaling through your mouth pursing the lips and making a “whoosh” sound.

Step #1-Close your mouth and inhale quietly through your nose to a mental count of four.

Step #2-Hold your breath for a count of seven.

Step #3-Exhale completely through your mouth, making a whoosh sound to a count of eight.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Benefits of breathing: one of the most powerful coping skills for anxiety, but it has also been known to help combat high blood pressure, improve digestion, stress reduction and better

sleep

Additional Self-Care tips:

• Rest

• Practice Deep Breathing Like The 4-7-8 Technique

• Walk At Least 10,000 Steps Per Day or Exercise 150 minutes/week (30 minutes/day for 5 days)

• Manage Stress

• Quit Smoking

• STAY HYDRATED-drink your water (formula:1/2 your body weight in ounces)

• Practice Gratitude

• Spend quality time with family and friends

• Wellness log

When you feel great, you’re able to move through your days with joy and ease, creating and nurturing supportive relationships and a career you love. Eating cleaner is a principle that everyone can employ in some sense. How you define it personally is up to you!

My next blog post will break down all the nutritional recommendations for reducing inflammation and boosting your immune system. Stay Connected…

-Robin