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

Did you know that when you feel hungry, you might actually be THIRSTY!

According to one study, 37% of Americans’ thirst mechanism is so weak, they consistently mistake thirst for hunger.

What if each time you felt like going for your favorite snack, you reached for a glass of water instead?

Consider this – drinking more water is a key factor in burning more fat!

1.  Drinking pure, clean water is a very effective natural appetite suppressant.

2.  Low water intake (dehydration) will increase fat deposits.

3.  Hydration (increased water intake) will reduce fat deposits

Most importantly, lack of proper hydration leads to less fat being converted into usable energy.  More usable energy means more movement, more oxygen and greater vitality.

If you aren’t drinking enough water, kidney function will decrease and the liver will have work overtime.  One of your liver’s primary functions is to metabolize stored fat into usable energy.  When the liver has extra work to do it can’t metabolize as much fat, so more fat is stored.

Once your body is sufficiently hydrated to metabolize stored fat, water then helps you eliminate the acid waste and toxins that accumulate along with fat deposits.  Staying hydrated is extremely important to ensure that toxins are eliminated through sweat, urine and bowel movements.

How much to water to drink?  A good rule of thumb is to drink “1/2 your weight in ounces”.

Say you weigh 130 lbs.  Your goal is to drink 65 ounces, or approximately 2 quarts per day minimum.  More if you workout, live in a hot/dry environment, spend time in the sun or have excess fat to flush out.

If you are chronically dehydrated, you’ll be urinating a lot at first.  That’s OK.  You are flushing out toxins and getting your kidneys and bladder back to their natural, healthy state.

When you’re hydrating with clean, anti-oxidant rich, micro-clustered alkaline water, you can say good-bye to constipation and that draggy, sluggish feeling for good!

Water makes up more of our bodies than any other component. Staying hydrated is a mandatory foundation to health. Contact the Author, or browse our Merchant Directory to find local holistic merchants in your area.

Author: Suzanne Finder – Thrive Water Systems of San Diego, CA

The best treatment for fluid retention is to drink plenty of fresh, purified water.

When the body doesn’t get enough water, it goes into survival mode and retains as much as possible.  The stored water shows up as swollen feet, legs and hands.

Diuretics are a temporary solution at best.  They will release stored fluids, but essential nutrients get flushed out, too.  The body, still in threat mode, will replace the lost fluids and you’ll be back where you started!

Only by giving your body plenty of water (not juice, soft drinks or coffee) can it return to a healthy balance.  From there excess water will be released naturally.

Teach yourself to drink water throughout the day, especially when you aren’t thirsty.  Start gradually.  Your goal is to reset your “thirst-o-meter”.

How much water you should drink depends on your weight.  The rule of thumb is to drink “1/2 your weight in ounces”.

Say you weigh 130 lbs.  Your goal is to drink 65 ounces, or approximately 2 quarts per day at minimum.  More if you workout, live in a hot/dry environment or spend time in the sun.

If you are chronically dehydrated, you will be urinating a lot at first.  That’s OK.  You are flushing out toxins and getting your kidneys and bladder back to their natural, healthy state.

Water makes up more of our bodies than any other component. Staying hydrated is a mandatory foundation to health. Contact the Author, or browse our Merchant Directory to find local holistic merchants in your area.

Author: Suzanne Finder – Thrive Water Systems of San Diego, CA

Acupuncture for wellness

1. The Physical function of the Small Intestine
The Small Intestine is a semi-permeable barrier that has a basic function of sorting the food we eat into:
•       Something to be used by the body
•       Something to be passed out as waste.
The outer surface of this barrier is composed of a mucous layer and is colonized by beneficial bacteria, and elements of the immune system.  Beneath this mucous layer are the epithelial cells of the Small Intestine. These cells are joined together by Tight Junctions, which are like a protein version of stitching.
Chinese Medicine describes the Small Intestine function thusly:
The Small Intestine presides over the division of solids and liquids
The Small Intestine directs the fluids to the Urinary Bladder and the Kidneys.
It governs the separation of the pure from the impure :
Most importantly, the Small Intestine is responsible for absorbing the nutrients from food. These nutrients enter into the Liver to be processed and then assimilated into the flesh and blood.

2. Dysfunction of the Small Intestine Function: Leaky Gut
Naturally, problems will develop when this barrier is not functionally intact. This is a condition known as “Leaky Gut Syndrome.” Instead of only allowing the purified essence of the food into the Liver, Impure substances enter as well. These impure substances can trigger inflammation, as the body tries to defend itself. These particles will get tagged by the antibodies of the immune system. This can lead to food allergies, and food sensitivities and the inflammation can set the stage for arthritis.
Major contributing factors to “leaky gut” are antibiotic use that decimates the colonies of beneficial bacteria and allows an overgrowth of Candida, and NSAID’s such as ibuprofen and aspirin.

3. The Mental function of the Small Intestine
In Chinese Medicine there is an understanding that there are mental & emotional functions coupled to each of the 12 organ systems. The mental functioning of the Small Intestine is analogous to the physical function of separating the pure from the impure. This involves a mental “sorting function”.  If your life involves a lot of sorting and separating, this taxes the energy of the Small Intestine system.  Typically, administrative work involves handling what is important vs. wasting time dealing with unnecessary tasks. An executive assistant’s job, for example is to act as a filter for the executive, and to provide the executive with only the necessary and important information, and to screen the less important calls, etc.

Such work can be a contributing factor to a decrease in the function of the small intestine. Conversely, a poorly functioning Small Intestine, will impair one’s ability to discern what is useful from the waste.

4. The Small Intestine & the Heart
The Small Intestine is a yang organ that is connected to the outside environment, even though it is inside the body. It is receiving all the food, drink, medication, drugs & chemicals from the outside that are put in the body through the mouth. Every yang organ has a yin (internal) counterpart. The Small Intestine’s yin counterpart is the Heart.  In these yin /yang organ pairs, a disease can transfer directly from one organ to the order.
Modern clinical research is bearing out this observation.  Congestive Heart Failure is associated with chronic inflammation, increased permeability of the wall of the small intestine and increased endotoxins from bacteria absorption.

5. The Small Intestine and the Liver
What the Small Intestine allows to pass into the body goes directly into the Liver. A second connection with the Liver has to do with circadian rhythms of the body. The time of the Liver is 1-3 am, which is the polar opposite of the Small Intestine, (1-3pm).
If the Small Intestine is leaky and allowing impure toxins into the Liver, the Liver will then have more work to do to clear these toxins. If the leaky gut is long-standing and the Liver is chronically overloaded, toxins will then begin to spill into the Blood. The Blood will then shunt the toxins into the Lymphatic system, leading to an overburdened immune system.
A chronically toxic overloaded Liver and Lymphatic system sets the stage for weight gain, inflammation, arthritis, fluid retention, food intolerances, heart disease and more.

6. Small Intestine and shoulder pain
Figure 2. highlights points on the Small Intestine Meridian. Long-standing energy blocks in the Small Intestine meridian can be felt as musculoskeletal pain around the shoulder and neck, and can lead to problems in the organ; conversely, problems in the organ can be felt along the pathway of the Small Intestine meridian. The Small intestine meridian passes over and around the shoulder blade and up the side of the neck. This is a common area to carry stress.

7. Acupuncture’s role in the Healing process
Releasing blockages in the meridian system with acupuncture has a profound impact on the internal organs. Releasing the physical tension in the body has a synergistic effect that optimizes the other necessary changes that need to happen in order for true healing to occur.  These changes should be approached in stages.
•       Changes to the diet to remove offending & allergenic foods (allergy testing can be instrumental in identifying  these)
•       If Candida is present, it is necessary to stop promoting the growth of Candida by eliminate sugar & refined carbohydrates.
•       Detoxification
•       Rebuilding the intestinal flora
The process takes time and it is critical to take a holistic approach. Depending on the severity of the damage of the intestinal lining it can take from 4-9 months for full recovery. Failure to identify and eliminate allergenic foods will slow down the process. If Candida is present then it is imperative to change the environment that allows for it and to eliminate any overgrowth that may be present. Chronic toxic overload needs to be addressed as well through detoxification.  Once those changes happen, then it is time for rebuilding the intestinal microflora. Acupuncture can be used throughout all the stages of the process to maximize the results and increase the effectiveness of the internal work.

8. Psychospiritual Speculations
The ancient Chinese spoke of the organic oneness of body, mind and spirit. This understanding is preserved in the classical texts and in the traditional names of the Acupuncture Points. Sometimes the function of a point is suggested by it‘s name, other times its anatomical location is suggested. Often times both are referred to.  On the small intestine, there is a specific point that is invariably reactive on nearly 99% of patients I’ve worked with. The point is located on the Scapula, SI 11, and the chinese name is 天宗,Tian Zong, Heavenly Ancestors.
Heavenly Ancestors reminds us that in this life we are not only dealing with our own personal issues and karma, but we are also working through the karma we have inherited from our ancestors. It is weight we carry on our shoulders. As we grow and mature and begin to take personal responsibility for our destiny we gain the energy to properly assimilate life into our being and honor our deep inner self. We can then develop the strength to carry what is truly ours and to let go of what is not. This takes a big load off of the small intestine meridian, which then allows more energy to flow to the Small Intestine organ which can then get back to the work of assimilating our life and creating the person we wish to be in the world, and by doing that we are doing our part to create the world we wish to be a part of.

Footnotes:
1. Soulie De Morant, Chinese Acupuncture, Paradigm, 1955

2. Fratkin ,Jake Paul; OMD LEAKY GUT SYNDROME A Modern Epidemic, California Journal of Oriental Medicine

3Altered intestinal function in patients with chronic heart failure. Sandek A, Bauditz J, Swidsinski A, Buhner S, Weber-Eibel J, von Haehling S, Schroedl W, Karhausen T, Doehner W, Rauchhaus M, et al.J Am Coll Cardiol. 2007 Oct 16; 50(16):1561-9. Epub 2007 Oct

4. There is a sequence to the flow of energy through the 12 meridians; this sequence is what creates the Circadian rhythm in the body.  Each meridian has a 2 hour window when its qi is flourishing. The time for the peak of energy of the Small Intestine is from 1-3 pm. Imbalances in the Small Intestine system can manifest as a deep collapse of energy at this time. The Liver has a peak of Energy at the opposite time, 1-3 am.
Leaky-Gut.docx

Acupuncture can be an effective treatment for many common conditions and injuries including muscular and skeletal conditions and injuries, headaches, some respiratory and heart conditions, sleep disorders, stress, and many others. Try acupuncture as a natural, safe, time-tested treatment. Contact the Author, or browse our Merchant Directory to find a local Acupuncturist in your area.

Author: Justin Burkett, L.Ac. of San Diego, CA

 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

Diet is what we eat!

“Diet” really doesn’t refer to a new trend or something you have to buy to lose 10 lbs, the real definition of the word diet is simply what we eat and what makes up our nutritional needs outside of water, the most vital part of our body’s nourishment. Nutrition refers to the essential nutrients the foods we eat provide to our body. Humans all over the world eat a huge variety of foods and we can certainly be considered omnivores, meaning we are able to healthfully eat both plants and animals. Humans developed as a hunter gatherer species and native people all over the world have diets that range from almost entirely animal fat to exclusively vegetarian and everything you could imagine in between. The main consideration for a healthy diet is to consider what our bodies are actually designed to eat by nature, which is actually just natural foods. If we look at what has kept people healthy throughout history, we will see what we should be eating to remain healthy now.

Whole Foods vs. Processed Foods:

You will know processed foods when you see them. These are the ones in packages with lots of advertising, look nothing like the natural foods that may or may not even be in them, have lists a mile long of things that almost nobody can read, contain artificial ingredients like taste enhancers, preservatives, and other chemicals. To make a long story short, many of the things that are in processed foods aren’t actually food at all and don’t do us any good. Our bodies are not equipped to process many of these things and many of them are toxic to us. The fact is that by eating these products, we are essentially allowing our bodies to be used as test dummies for all this artificial stuff that isn’t really food that scientists are coming up with in laboratories. Most of these processed foods are also very low in nutrients and high in calories, so they provide very little actual benefit for our bodies in terms of health.

Whole foods are also pretty easy to identify. These are the ones that have very minimal packaging, very few ingredients, probably all of which you can read and are familiar with, and come in their natural form. These foods are usually situated along the outside of the grocery and likely need to be refrigerated to prevent them from spoiling. Whole foods like fruits, vegetables, seeds, whole grains, and beans, as well as natural meats, eggs, and dairy products all fall into this category. These foods that are purchased in their natural form have the full amount of nutrients in them and you will get the most nutritional value for the number of calories you are eating. Processed foods have only been around for a short amount of time and in that time the increase in all lifestyle related diseases has increased exponentially. We are the living proof that our ancestors were healthy because the survived to have children. Humans all over the world continuing to eat a diet of whole foods free of processed foods show extremely low evidence of lifestyle related diseases, so if we know what keeps us healthy and what doesn’t, why not choose the healthy stuff?

Organic and Free Range vs. Conventional

The next step in healthy eating is moving to organic and free range foods and staying away from mass produced conventional foods that are often produced in unnatural ways. To be considered organic, foods must be grown without using synthetic pesticides, synthetic fertilizers, irradiation, industrial solvents, chemical food additives, and cannot be genetically modified. These regulations also apply to animal foods like meats, eggs, and dairy. Many organic foods taste better, have higher nutritional content, and are thought to be safer to eat than foods containing many chemical additives. The term free range refers to animals and generally means that the animals are able to walk and move freely outdoors in order to eat their natural diet and get exercise. Just like humans, if animals do not eat their own natural diet and do not get adequate exercise, they become unhealthy. Eating unhealthy animals is only likely to contribute to the deterioration of our own health.

Many studies on organic and free range vs. conventional food are inconclusive of effects on health, but the fact remains that all of these technologies are very new and that people have been becoming more and more sick since food began being produced in non-organic ways. By choosing to eat foods that we are unsure of the effects of, we are essentially allowing our bodies to be used in a very large experiment and we will likely only see the effects after a long period of time. Just think, up until not long ago, many medications with horrible side effects, terrible chemicals, and even tobacco were considered safe and even good for your health. Only time can tell the true effects of some things. Since we know that organic and free range foods have been safe to eat for all of human history and that our bodies remain healthy when eating them, why not choose what we know works to keep us healthy?

Macronutrients and Micronutrients

What we really gain from food is the nutritional value. This is made up of the three macronutrients, proteins, fats, and carbohydrates, and micronutrients, which are vitamins and minerals. Macronutrients provide us with calories that we need to fuel our body as well as the needed building blocks to repair our body’s tissues. Micronutrients play important roles in all of the intricate chemical processes of our body. These are required in very small amounts and some our body stores for use when necessary and some need to be consumed regularly in order to have adequate amounts. We need both macronutrients and to stay healthy, so it is important to eat a diet that is mixed and balanced.

Healthy Eating Tips:

• Drink plenty of water and be sure you are well hydrated, especially before meals

• Read and understand nutrition labels and food claims

• Make vegetables and fruits the bulk of your diet to ensure micronutrient needs are met

• Eat a colorful diet, fruits and vegetables of different colors contain different nutrients

• Include protein in every meal, it helps us feel satisfied

• Focus on what you should eat and you will naturally avoid other foods

• Plan ahead to have healthy food available and only eat when you are hungry

• Eat 4-5 SMALL meals per day rather than less frequent large meals

• Use spices in your food, they contain valuable micronutrients

• Eat local and in season fruits and vegetables to get the most nutrients for your dollar

• Leave skins on fruits and vegetables when possible, they contain healthy fiber

• Eat fish often, it contains very healthy cholesterol lowering fats

• Avoid sugary foods, they are digested quickly and easily processed into body fat

• Dont skip meals, it causes our metabolism to drop and can bring energy levels down

• Just eat real organic and free range foods, not processed food like products

In today’s world of global connectivity, shared culture, and the ability to transport food worldwide, we have more food options than ever before. No matter what type of diet you choose, be sure to select foods that are processed as little as possible and organic if available. Along with a fitness routine, a healthy diet is a key foundation to overall health and can be part of the cure to many common lifestyle related ailments and weight management issues. Choose wisely and stay healthy!

Work with your health care provider and browse our Merchant Directory of other options to include the assistance of a Nutrition expert, Personal Trainer, Holistic Health Services, Lifestyle Coach, or to find Healthy Food options.

Sources: Michael Pollan In Defense of Food, Mayo Clinic

Author: Tony Montijo, BS Kinesiology, CPT, CES

Carbs, friend or foe?

Carbohydrates are the topic of a lot of nutritional literature, the focus of diets and research, but what are carbohydrates really? They are in fact sugars. All types of carbohydrates are broken down in our body into a simple sugar called glucose, which can be used for energy and movement. Carbohydrates contain 4 calories per gram. It is recommended that 45-65 percent of calories come from carbohydrate sources although it is important to choose high quality natural carbohydrate foods. There are many ways to classify and categorize carbohydrates, simple and complex, sugars, starches, and more, but for purposes of healthy eating, we will break them into two categories of refined, and natural carbohydrates.

Refined Carbs:

Refined carbohydrates are sugars broken down into their simplest form through processing and are basically pure calories with little or no nutrition. Examples of these types of sugars that you might see on a nutrition label are high fructose corn syrup, sugar, brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, invert sugar, lactose maltose, malt syrup, and molasses. Another common form of refined carbohydrate is white breads and pastas. These too have much of the natural nutritional value stripped away in processing. These un-natural sugars and are very easily digested by the body. This means that we are taking in calories very quickly. If we are not also rapidly burning these calories, they will likely be processed into body fat. It is especially important for people with diabetes to be aware of the simple sugars they take in as they can quickly effect blood sugar. Because refined carbohydrates are processed quickly, we often feel a surge of energy soon after consuming them. As sugars are processed, this energy soon fades and is usually followed by a period of low energy, which can sometimes cause cravings for more refined sugars.

Natural Carbohydrates:

While many natural carbohydrate sources are also digested quickly, many are digested very slowly, which will give our bodies the opportunity to burn the calories we have eaten rather than processing them into body fat. Unlike refined carbohydrates, natural carbohydrate foods are also likely to contain other healthy nutrients like vitamins and minerals as well as fiber. Whole plant food carbohydrate sources include fruits, vegetables, beans and legumes, and whole grains like brown rice, bulgar, wheat, oats, millet, buckwheat, and others. Because natural carbohydrate sources generally are slower to absorb because of the fiber they contain, they also help sustain consistent energy levels with less highs and lows.

Fiber:

Fiber is an important nutrient that aids in keeping digestion and bowl movements regular, slows the absorption of sugar, and even binds to cholesterol, possibly aiding in keeping cholesterol low. Many people do not consume enough fiber. 25-35 grams of fiber is recommended daily.

Carb Tips:

• Read the ingredients label to check for added sugar

• 45-65% of daily calories should come from natural carbohydrate sources

• Choose vegetables and fruits as your first pick as carbohydrate sources

• Drink water instead of sweet drinks

• Skip deserts with added sugar and try fresh fruit salad

• Select whole grain options whenever possible

• Choose breads and cereals without added sugar

Browse our Merchant Directory to include the assistance of a Nutrition expert, Personal Trainer, Holistic Health Services, Lifestyle Coach, or to find Healthy Food options.

Sources: Michael Pollan In Defense of Food, WebMD, CDC

Author: Tony Montijo, BS Kinesiology, CPT, CES

Fats are not your enemy.

Fats are an essential part of our nutrition, but choosing the right fats in the right amounts can make the difference in our health. Fats make up the wall of every cell in our body, help our body absorb and transport certain vitamins, and are also our body’s method of storing a substantial amount of energy. Fats are our most dense source of calories at 9 calories per gram and many fat containing foods, such as processed foods, can also lack in nutrition, which is a recipe for poor health and excess body fat. Not all fats are created equal, there are many different types:

Saturated fats: Saturated fats are solid at room temperature and are mostly found in animal foods like meats and dairy products, but are also found in some plant foods such as palm oil and coconut oil. Poultry and fish generally contain less saturated fat than red meat, which can make them a more balanced nutrition source. Some studies indicate that people who’s diets are low in saturated fat have low incidence of high cholesterol and high blood pressure. It is recommended to consume less than 10% of total calories form saturated fat. Eating saturated fats from wild fish and free range animals has been shown to have less negative effect on health than eating conventional meats.

Trans fats: Trans fats are a processed food that does not exist in nature. These fats are made from plant sources and are processed to make the fats solid at room temperature, which makes them last longer and gives food crispy and crunchy textures. Trans fats are found primarily in processed foods such as chips, crackers, margarine, cookies, frozen foods, and many other snack foods and processed foods. Trans fats are not something our body ever encountered in nature and consumption of trans fats is highly associated with high cholesterol and high blood pressure, and other lifestyle related diseases. The recommended amount of trans fat is less than 1% of calories, or for example, less than 2 grams if you eat a 2000 calorie diet. Be aware that legally, foods that contain less than 0.5 grams of trans fat per serving are able to be listed as having “0 grams trans fat per serving”. This means that you may be consuming hidden trans fats. Choose whole foods to avoid trans fats completely.

Unsaturated fats: Unsaturated fats are liquid at room temperature and are mostly oils from plants. Eating these fats in favor of saturated fats coming from conventional meat has been shown to lower cholesterol and blood pressure. Included in unsaturated fats are “Omega-3 fatty acids”, which are known to both lower “bad” cholesterol, and raise “good” cholesterol simultaneously. Foods high in Omega-3 are fish and shellfish as well as flax seed, flax seed oil, and walnuts. Free range meats and eggs also generally have higher amounts of Omega-3 than conventional meats and eggs.

Fat Nutrition Tips:

• Avoid processed foods to avoid unhealthy trans fats

• Choose free-range and organic animal foods to ensure the healthiest fat sources possible

• Fats are the highest calorie nutrient, so be aware of your intake to avoid weight gain

• Fat is a important nutrient, avoid low and no fat diets

• Consume approximately 20-35% or your daily calories from fat

Browse our Merchant Directory to include the assistance of a Nutrition expert, Personal Trainer, Holistic Health Services, Lifestyle Coach, or to find Healthy Food options.

Sources: Michael Pollan In Defense of Food, WebMD

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.

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Sources: Michael Pollan, In Defense of Food, Wikipedia

Author: Tony Montijo, BS Kinesiology, CPT, CES