Welcome to the ChiSpree Wellness Encyclopedia!

This encyclopedia was developed to assist you in understanding what wellness is, to provide information on a variety of holistic methods and services that can contribute to a person’s well-being.

While many non-medical wellness based approaches have been shown to be very helpful in preventing and reversing some medical conditions, the information in this encyclopedia is not intended to take the place of any medical treatment. It is always a good idea to consult with your physician prior to beginning any new wellness routines. If you believe you have a medical condition of any kind, please seek help from a qualified medical professional as soon as possible to be treated.

We will try to help you go beyond the mere absence of disease and expand your personal well-being as far and high as you would like to take it. Explore the encyclopedia, try new services, and find Your Way to Wellness!

If you have any suggestions for helpful articles, please contact us!

Thank you,

ChiSpree Team

 What is wellness?

Health and Wellness are very broad ideas with a multitude of considerations. According to the World Health Organization, health is defined as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity”. For some, health has been considered simply to be the absence of disease and pain, but it can be so much more. Beyond simply having no illnesses, true health brings in aspects of life satisfaction, happiness, and living up to ones potential; it can include whatever is important to you. Of course, that state of physical health and being free of disease is a top priority, and any ailments should be addressed by a qualified professional, but once this is achieved, the sky is the limit!

The idea of wellness brings a notion of individual balance into the picture of health. What contributes to a person’s wellness is very personalized and unique, but in general, wellness practices and topics can be broken down into three primary categories. These are Physical, Mental, and Nutritional. All three have effects on each other and must be in balance for a person to feel like they have achieved their own state of optimal wellbeing. Many lifestyle related health conditions can be greatly improved or even cured through leading a healthy lifestyle. Below are some examples of what topics fall under each broad category. You will notice that some topics or ideas fall under more than one category. This demonstrates the idea that our bodies and minds are part of a connected whole and that we can be affected in multiple ways through the choices and actions that make up our lifestyle.

Physical:

• Fitness

• Weight Management

• Lifestyle Related Disease

• Stress Management

• Sleep

Mental:

• Stress Management

• Sleep

• Spirituality

• Lifestyle Related Disease

• Financial Wellbeing

Nutritional:

• General Nutrition and Diet

• Weight Management

• Lifestyle Related Disease

• Hydration

• Sleep

Traditional Medical practices like Ayurveda and Chinese Medicine for example, hold more of a holistic viewpoint of the human being. This way of thinking about the person as a whole individual with emotions, feelings, energy levels, aspirations, motivation, etc. goes well beyond just a physical absence of disease. A more modern approach can be achieved through a Lifestyle Coach, or Holistic Health Practitioner. Work with your health care provider to have regular screenings and checkups that are right for you. Make a plan with them and involve the services of other professionals to help you get where you want to be. True Health and Wellness can go as far as you want to take it; it’s really up to you where you want to go. Start making a list of your aspirations and begin setting Goals to get you there!

For assistance with your health goals, seek the help of a holistic health practitioner, traditional medical practitioner, lifestyle coach.

Browse our Merchant Directory to find great services that fit your needs.

Author: Tony Montijo, BS. Kinesiology, CPT, CES

So, what is fitness really?

In simple terms, physical fitness is broken down into 5 elements: Cardiovascular Fitness, Muscular Strength and Muscular Endurance, Flexibility, and Body Composition or a healthy BMI and Body Fat Percentage. Beyond these, maintaining a fitness routine can help us prevent and improve lifestyle based ailments such as having unhealthy blood pressure, cholesterol levels, and blood sugar. Exercise can also be a very effective stress reliever and can aid in getting good sleep.

Fitness is different for everybody. For example, fit for a football player is different than fit for a rower, dancer, soccer player, or you. All 5 elements of fitness are necessary for health and peak functioning, but based on individual needs we might choose to develop our body in different ways; dancers need flexibility in different ways than football players, and rowers need muscular endurance in a different way than soccer players.

So, the real answer to what fitness is depends on what you want to be fit for. We are all subject to our genetics, but our bodies are remarkably adaptable, so continue a balanced routine geared toward your goals and over time, your body will adapt to become fit in the ways you choose. Be sure to adjust your routine often to avoid plateaus and include strength training, cardio exercise, flexibility training, and proper nutrition and hydration in your routine to achieve your goals. Fitness should be fun, so wether it’s dancing, cycling, hiking, swimming, surfing, martrial arts, intense fitness, triathlons, or whatever it is that gets you moving and smiling, be sure to include your favorite activities as part of your fitness routine.

For assistance in building a routine that will achieve your goals, seek help from a Personal Trainer, Lifestyle Coach or Dietitian in our Merchant Directory.

Author: Tony Montijo, BS Kinesiology, CPT, CES

Protein is a fundamental part of our nutrition.

Aside from water, proteins are the second most abundant molecule in the body and are a necessary part of our nutritional needs. Proteins are responsible for growth and maintenance of every cell and tissue, especially muscle, proteins are a key component of blood cells, skin, hair, and internal organs, and are also used by our body to carry out necessary hormone, enzyme and immune functions. Proteins are also a source of energy for our body in the form of calories and contain 4 calories per gram.

Proteins are made up of amino acids, which are chains of molecules that are used by our body to repair and build cells and tissues. Some amino acids can be produced by our body, called “non-essential amino acids” and some our body is not able to produce and must come from food that we eat. These are called “essential amino acids”. When a food contains all of the amino acids the body needs, it is called a “complete protein” and foods that contain only some of the essential amino acids, but not all, are referred to as “incomplete proteins”. All animal foods such as meats, seafood, dairy, and eggs contain all of the amino acids, both essential and non-essential and if you eat animal foods, you are sure to get all of the essential amino acids. Plant foods are incomplete protein sources and each contain only some of the essential amino acids, therefore it is necessary to eat a variety of plant foods to ensure nutritional needs are met.

Protein Combinations for Plant Foods:

Since plant foods contain incomplete proteins, if you are a vegetarian or vegan, it is important to pair foods so that protein needs are met. The three categories of plant food protein sources are: nuts and seeds, grains, and legumes or beans. In order to consume all of the essential proteins from whole plant food sources, it is necessary to eat foods from two of these categories. For example, a meal with rice and beans together, or a sandwich with whole grain bread and peanut butter would provide all of the essential amino acids.

Nuts and Seeds: Almonds, peanuts, cashews, sunflower seeds, pumpkin seeds, walnuts, etc.

Grains: Whole grains breads and cerials such as rye, wheat, oat, rice, spelt, quinoa, brown rice, etc.

Legumes: beans & peas – black, kidney, pinto, black eyed peas, runner, chick peas, lentils, etc.

Protein Needs:

In general, most people eat enough protein without needing to keep track, but some dont. It is recommended that adults consume 10-35% of our total calories in protein. For the average adult woman, a general recommendation would be to eat approximately 46 grams of protein per day and 56 grams per day for men. While adequate protein is necessary for health, eating too much protein can also pose risks, so be aware of your consumption. Some of the most common protein sources are meats, so be sure to choose lean meats in order to avoid additional fat, cholesterol, and calories. Many studies show that humans consuming the bulk of their protein from plant sources have less incidence of lifestyle related diseases.

Protein Nutrition Tips:

• Avoid processed foods and eat a variety of whole foods to ensure balanced nutrition

•  If you eat meat, choose free-range and organic animal foods to ensure the healthiest protein sources possible

• In ensuring protein needs are met, be aware that when eating protein foods, you will likely be taking in other nutrients as well

• Protein is a important nutrient, but avoid low and high protein diets

• Consume approximately 10-35% or your daily calories from protein

For assistance with your nutrition, browse our Merchant Directory for Nutrition experts, Personal Trainer, Holistic Health Services, Lifestyle Coach, or to find Healthy Food options.

Author: Tony Montijo, BS Kinesiology, CPT, CES

Take control of what you can to get the most out of life!

There are many factors that contribute to some of the most common medical conditions including genetics and lifestyle. We of course do not have control over our genetics, but the lifestyle choices we make can play a big role in determining our health future. Lifestyle includes among other things, our choices in nutrition, fitness, stress management, our environment, smoking tobacco, drinking alcohol, and illegal drug use.

Diseases Commonly Considered “lifestyle related” Can Include:

• Asthma – Chronic inflammation, spasms, and obstruction of airways

• Some cancers – among other issues, cells grow uncontrollably and invade the body

• Chronic liver disease – The liver is responsible for detoxification and protein synthesis

• Lung Disease or COPD – Destruction of lung tissue that can cause other conditions

• Type 2 Diabetes – The body’s inability to properly digest carbohydrates

• Heart disease – blockages of the arteries supplying blood to the heart

• High blood pressure - a resistance to blood flow through the body as the heart pumps

• High cholesterol – cholesterol builds in arteries causing blockages to blood flow

• Kidney disease – damage to the kidneys eventually causing the inability to urinate

• Osteoporosis – weakening of bones that can lead to fractures

• Stroke – Blockage to blood flow to the brain that can cause brain damage

• Depression – a continued mood of sadness, hopelessness and anxiety

• Obesity - being overweight to the point that it is likely to cause other health issues

Some experts use the terms “lifestyle disease” and “disease of civilization” interchangeably as these diseases appear to increase in frequency as countries become more industrialized and people live longer. Many of these diseases occur primarily in older people, but many also have been documented  from childhood onward. Historically, and in parts of the world where people are active throughout their lives, consume little to no alcohol, tobacco, or drugs, and rely on a primarily plant based diet of whole foods, eat very little meat and dairy products, processed foods, sugary foods, or vegetable oils, even in old age, very little evidence of so called “lifestyle diseases” exist.

Our lifestyle choices play a huge role in our health. Even if you are healthy now, taking the steps to continue to improve your health can dramatically improve your likelihood of staying healthy. And likewise, if you already have health conditions, doing your best to develop a healthy lifestyle can often improve and sometimes even completely reverse some medical conditions. If you have further questions about lifestyle related diseases and how they may relate to you, please speak with your doctor. Work with your doctor to make a plan and involve other professionals to help you along the way. The key is taking things one step at a time and setting manageable goals to take you all the way there. There is no “right way” to reach your own wellness peak, keep an open mind and try something new.

Explore our Merchant Directory to find the right match for you.

Sources: Michael Pollan, In Defense of Food, Wikipedia

Author: Tony Montijo, BS Kinesiology, CPT, CES

What is a calorie exactly?

Calories are a measurement of energy. Technically speaking, 1 kilocalorie, or kcal, or Cal is the amount of energy required to heat one gram of water by 1 degree celcius. Not very helpful for your health or weight management? We didn’t really think so ether. Lets try an analogy, just imagine a calorie as a drop of race car fuel and you as the race car. The more calories you have per fill-up, the more energy you have to power your body. Our bodies are burning calories all the time, when we are sleeping, sitting, driving to work, exercising, we are burning some calories no matter what we do. Our bodies require a certain amount of calories just to maintain our tissues and organs even if we were to lay in bed all day and not move at all. This minimum number of calories is called our Basal Metabolic Rate, or BMR. In addition to this, all of the movement we do during the day increases the amount of energy and calories that we will need to maintain our bodyweight. The more you move, the more you burn.

Unlike the race car, we are actually able to overfill our tank. If we consistently consume more calories than we are burning, we will gain body fat. Body fat was essential to our human ancestors who sometimes went long periods of time with no food at all, and is simply stored energy that is there waiting for us to use. All we need to do is chose to burn more calories that we consume, and we will burn this stored energy and use up our bodyfat. Sounds pretty good right? This is the only secret to weight management!

Most weight loss products and plans on the market work on this one principal and are likely reducing total calories in one way or another. Avoid diets that exclude or emphasize certain food groups. For example a “low carb”, or “zero fat”, “cabbage soup diet” or “high protein”. Our bodies need all of these things in order to stay healthy, and when working to burn body fat, it is important to maintain a balanced diet.

Calorie Density and Nutrient Density

Two considerations for reducing calories in a heathy way are calorie density and nutrient density. Calorie density means how many calories for a given amount, like calories per gram for example, that is often listed on the nutrition label. Nutrient density is like the nutritional “bang for your buck”. A good analogy for this is the old joke/riddle “What weighs more, a lb. of bricks, or a lb. of feathers?” Of course they weight the same. Just like one calorie coming from a cake is equal to one calorie coming from fish. Thus, there are no fattening foods! Just foods with more or less calories, and more or less nutrition per serving. Lets compare a low-nutrient 300 calorie bag of chips to Popeye’s favorite high nutrient food, spinach. You could eat almost 43 cups of spinach for the same 300 calories!  It’s all about getting the most nutrition for the calories you eat. Fats contain 9 calories per gram, protein and carbohydrates both contain 4 calories per gram, and alcohol contains 7 calories per gram. It’s not necessary to count calories in order to burn body fat, just to choose foods that are less processed and more nutritious and you will automatically be cutting calories.

Processed foods generally have much of the healthy micronutrients like vitamins, minerals, and fiber removed in the processing that is often done to increase shelf life, increase profit for the manufacturer, or to make a food look, taste, or smell different than it does naturally. High nutrient foods are those that are unprocessed and have their full, natural nutritional value. These foods are often more filling and satisfying too. To reduce calories, choose whole foods that you enjoy eating that are in their natural form such as whole plant foods like fruits and vegetables, nuts and seeds, whole grains, and natural animal products.

To increase how many calories our body burns, we can simply increase our movement and work on physical fitness. Choose activities that you really enjoy doing to help you burn more calories. Just be sure to increase your activity in a safe way to avoid injuries.

Tips to Reduce Calories:

• If you are thirsty, drink water, it has zero calories.

• Read and understand nutrition labels and food claims.

• Stay well hydrated to avoid cravings.

• Focus on having fruits and vegetables as the main part of your meal.

• Get a good nights sleep, low energy can cause increased hunger.

• Choose whole foods, not packaged processed foods.

• Use a smaller plate.

• Measure your food rather than just pouring away or snacking from the package.

• Choose a salad instead of fries, potato salad, or another high calorie side.

• Eat slowly so you can feel your fullness and wait to have seconds.

• Eat small amounts of food often to stay satisfied and avoid being overly hungry.

• Leave the cheese off.

• Skip deserts! Try substitutions like greek yogurt and frozen berries instead of ice cream.

• Plan what you are going to eat and stick with it.

• When eating out, leave some food on the plate to take home for later.

• Come up with your own ideas!

Tops to Increase Calorie Burning:

• Take walks on breaks or after work.

• Get simple exercise equipment like a ball to use for exercise while you watch TV.

• Use your weekends to be extra active doing something you enjoy.

• Take the stairs whenever you can.

• Clean up around the house or in the yard.

• Change your workouts often to avoid plateaus and boredom.

• Short on time? Split up your exercise into 2 or 3 sessions, the calorie burn is the same.

• Drink cold water and listen to music to make exercise feel easier.

• Include resistance training in your workout to increase your burn after a workout.

• Include your favorite cardio exercise to burn instant calories.

• Stretching burns calories, helps improve workouts, and can reduce injuries.

• Try something new!

Tried everything? If you’re ready for assistance with calorie balance, browse our Merchant Directory to seek the help of a nutrition, fitness, or weight management expert.

Author: Tony Montijo, BS Kinesiology, CPT, CES

Weight management is simply maintaining a healthy body weight BMI, and body fat.

So, what is a healthy body weight and how can I get there? While not the most accurate, probably the easiest method of determining a healthy body weight for your height is using BMI, or Body Mass Index. This is a general indication of what is a healthy weight for your height.

Category                                                        BMI range

Very severely underweight                          less than 15

Severely underweight                                   from 15.0 to 16.0

Underweight                                                  from 16.0 to 18.5

Normal (healthy weight)                             from 18.5 to 25

Overweight                                                     from 25 to 30

Obese Class I (Moderately)                         from 30 to 35

Obese Class II & III (Severely)                     from 35 to 40+

What determines our body weight, body composition, and where we hold body fat rely on many factors. The two main ones are our genetics, and our calorie balance. We of course don’t have control over our genetics, but we definitely have control over our calorie balance and fitness routines. Body composition is what our body is made up of and commonly refers to how much of our body weight is made up of body fat and how much is made up of everything else. While BMI is only comparing our weight to our height, a body fat measurement that personal trainers commonly do, actually directly measures the proportion of our body that is fat vs. other tissues like muscle, bone, internal organs, etc. This can be measured in a variety of ways and is generally a more accurate indication of health. Some athletes for example may have a high BMI and body weight compared to their height due to muscle mass, but have a very low percentage of body fat that is contributing to their weight. Maintaining a healthy weight and body fat percentage can help reduce the risk of the most common lifestyle related diseases such as heart disease, Type 2 Diabetes, stroke, high blood pressure, and high cholesterol.

How to Lose Weight

There is actually only one secret to weight loss. That’s right, all of those websites, ads, pills, and infomercials claiming to have the best new secret are probably all selling the same secret, or maybe just junk. Here’s the secret: To lose weight, all you have to do is consistently consume fewer calories than you burn. Tada! That’s it! The opposite is true too. If over time you eat more calories than you are burning, you will gain weight.

In order to lose weight most effectively, we should increase our calorie burning by working on fitness in a safe and effective way, and also reduce our calorie intake through proper nutrition changes. There are many approaches to losing weight and many reasons people have trouble along the way. In essence, it’s all about our choices. The best thing to do is to recognize what individual choices and behaviors brought your weight to where it is now and begin working on them one step at a time. There is no right way other than a healthy way that works for you.

Remember:

• Weight management is all about calorie balance.

• It’s a lifestyle change not a temporary diet.

• To keep the weight off, you will need to keep up exactly what you did to lose it.

• Genetics determine where our body stores fat, doing crunches will not reduce belly fat.

• If something sounds too good to be true, it probably is.

• Keep stress low to avoid emotional eating.

• Be sure to consider beverages, including alcoholic beverages, as calorie sources.

• Stay well hydrated to avoid cravings.

• Make changes in a comfortable way so that you will be able to stick with them.

• Build up your fitness gradually to avoid injuries and fatigue.

• Focus on eating whole foods rather than processed foods, they are usually lower calorie and more satisfying.

• Setbacks are normal and weight loss takes time, consistency is the key to success.

• If you hit a plateau, get creative to continue to adapt your routines.

• Just keep going!

For assistance with maintaining a healthy weight, browse our Merchant Directory to connect with one of our weight management specialists.

Author: Tony Montijo, BS Kinesiology, CPT, CES

Special thanks to bmi-club.com

Blood sugar isn’t always a bad thing.

Because this sugar, glucose it is our body’s primary source of fuel, blood sugar is actually necessary. The sugar in our blood comes from foods that we eat that are processed during digestion and enter our blood stream. Our body also naturally produces insulin in the pancreas, which is a hormone that causes our cells to absorb sugar from our blood for energy. In people with Type 2 Diabetes, this system does not work properly and the pancreas is ether not making enough insulin, or cells have become resistant to insulin and do not absorb sugar. The result is excess blood sugar building up in the blood stream and not enough going into cells. In the long term, excess blood sugar can cause damage to the eyes, kidneys, nerves, and heart among other lifestyle related diseases. The prevalence of Type 2 Diabetes has increased significantly over the past 50 years along with obesity, which is considered a primary cause of Type 2 Diabetes. Because obesity is reversible through weight management, Type 2 Diabetes is also generally considered reversible, or at a minimum greatly improved through healthy lifestyle choices.

To Prevent and Reverse Type 2 Diabetes:

• Maintain a healthy body weight

• Follow a regular fitness routine

• Avoid a high carbohydrate diet and choose high fiber and whole grain options

• Avoid high calorie, low nutrient foods

• Eat whole foods such as fruits, vegetables, natural meats, nuts and seeds

• Avoid processed foods – they often have more sugar than you might think

• Manage stress – It can affect your blood sugar and hormones

• Limit alcohol consumption to no more than 1-2 drinks per day

• Don’t smoke, it can cause complications with diabetes

Because high blood sugar can go undetected for a long time, it is important to have levels checked regularly by a qualified professional. If you have high blood sugar, make a plan with your health care provider and include the assistance of other professionals to help you reach your health goals. Although blood sugar can be affected by our genetics and family history, many people are able to lower their sugar to healthy levels and reverse Type 2 Diabetes completely by making healthy lifestyle choices alone.

For assistance in building a plan to improve your blood sugar, search our Merchant Directory for Nutrition, Fitness, Stress Management, or Holistic Health services.

Sources: Mayo Clinic, American Heart Association, Wikipedia, image courtesy of sacredgardenblog.com

Author: Tony Montijo, BS Kinesiology, CPT, CES

Cholesterol isn’t all bad, just the bad kind…

Believe it or not, cholesterol is natural in our bodies and is a necessary building block for every cell in our body and is also an ingredient our body uses to make necessary hormones and vitamin D. Our bodies produce cholesterol naturally and we also take in cholesterol from foods that we eat. Plant foods are naturally 100% cholesterol free and animal foods such as meats, eggs, and dairy products all contain cholesterol. Our bodies are naturally able to produce all of the cholesterol we need and it’s not necessary to consume any cholesterol from foods. While cholesterol is natural and necessary in our body, high LDL cholesterol levels are associated with clogged arteries, heart disease, heart attacks, stroke, and other lifestyle related conditions.

LDL vs. HDL vs. Triglycerides:

LDL Cholesterol - Known as “bad cholesterol,” is associated with clogged arteries that can lead to heart attacks and stroke.

HDL Cholesterol – Known as “good cholesterol,” seems to protect against artery clogging and is thought to transport cholesterol to the liver for processing and use rather than being deposited in arteries.

Triglycerides – A fat in the blood stream that is also associated with clogged arteries, heart attacks, and stroke.

Levels:

How to Maintain Healthy Cholesterol Levels:

• Maintain a healthy body weight

• Follow a regular fitness routine

• Dont smoke

• Avoid processed foods- make fruits and vegetables the bulk of your meals

• Avoid a high carbohydrate diet and choose whole grain options whenever possible

• Eliminate trans-fats from your diet

• Include high fiber foods in your diet

• Eat fish regularly

• Avoid high amounts of saturated fats and aim for ZERO trans fat

• Limit alcohol consumption to no more than 1-2 drinks per day

• Manage stress

Because high cholesterol can go undetected for a long time, it is important to have cholesterol levels checked regularly by a qualified professional. If you have high cholesterol, make a plan with your health care provider and include the assistance of other professionals to help you reach your health goals. Although cholesterol can be affected by our genetics and family history, many people are able to lower their cholesterol to healthy levels by making healthy lifestyle choices alone.

For assistance in building a plan to improve your cholesterol, search our Merchant Directory for Nutrition, Fitness, Stress Management, Smoking, or Holistic Health services.

Sources: Mayo Clinic, American Heart Association, Wikipedia

Author: Tony Montijo, BS Kinesiology, CPT, CES

Reach your peak with a personal trainer.

A personal trainer is a fitness professional who assists clients toward their fitness and weight management goals by setting up individualized exercise plans and educating clients in the areas of fitness, nutrition, and general health. They motivate clients by setting goals and providing feedback and accountability. A variety of exercise equipment and styles can be used. Some trainers specialize in functional exercise or weight management, or bodybuilding for example. Some trainers take a more firm approach with clients; others are much more relaxed. Some work in gyms; some train clients with minimal equipment outdoors. Fitness equipment and techniques are developing all the time, and trainers are likely to use the most effective equipment and exercise strategies possible to help you achieve the best results. Trainers may also measure their client’s strengths and weaknesses with fitness assessments; these can additionally be used before and after an exercise program to measure improvements in physical fitness. Depending on the clients goals Personal Trainers also often assist their clients in monitoring their body composition. For the best results, look for a trainer who matches your preferences.

Personal trainers help ensure the safety and effectiveness of their client’s exercise. Too much exercise too quickly can lead to injuries and other problems; not progressing exercise routines properly can lead to lack of progress and plateaus, which are frustrating. Also, if a trainer suspects that one of his or her clients has a medical condition that could prevent the client from safe participation in an exercise program, they must refer the client to the proper health professional for prior clearance.

Whether you already have some knowledge of fitness or are a beginner, working with a Personal Trainer is a great option to help get toned or lean, lose weight, stay motivated, or learn new exercises to ramp up your routine.

For assistance in building a routine that will achieve your goals, browse our Merchant Directory to seek help from a Personal Trainer.

Author: Tony Montijo, BS Kinesiology, CPT, CES