Pam Bartha - Become a Wellness Champion

Transcription

become a
Wellness
Champion
Your essential guide to
wellness and prevention
Pam Bartha
BSc,PDPP
Wellness Publishing International
Kelowna, B.C., 2013
This book is designed for educational purposes only and is not intended to replace the necessary
measures of a health care professional. It is not intended to cure, treat, or mitigate any health
condition or disease.
The author and publisher specifically disclaim any and all liability arising directly or indirectly
from the use or application of any information contained in this book. Consult a qualified health
care professional regarding any health concerns or conditions that you experience.
FIRST EDITION
Published by Wellness Publishing International
Copyright ©2013 by Pam Bartha
All rights reserved worldwide under international copyright law.
No part of this publication may be reproduced or transmitted in any form by any means
electronic, or mechanical, including photocopying, recording or by any information storage
and retrieval system, now known or to be invented, without permission in writing from the
publisher.
TABLE OF CONTENTS
How Silent Infections & Dysbiosis Impact My Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
My Health Journey. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Start Your Game Plan to Restore Balance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Phase 1 Lifestyle Cheat Sheet. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Wellness and My Beliefs – Why Don’t I do What I Know I Should Do . . . . . . . . . . . . . . . . . . . . . . 23
High Performance Brain. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
SMART goals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Demystify the Mystery of Supplements. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Eating Plan Guidelines. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Minimize Your Toxin Load. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Become a Wellness Champion Challenge
How Silent Infections & Dysbiosis Impact My Life
Silent Infection Survey
The following information is designed for educational
purposes only and is not intended to replace the necessary
measures of a health care professional. It is not intended to
cure, treat, or mitigate any health condition or disease. If you
suffer with any health condition or are pregnant, work with a
qualified health care professional.
From the moment you’re born until
the moment you die,
microbes are trying to take you out!
Family History (include symptoms from the chart on page 5-7)
Father’s Health:
Mother’s Health:
My Childhood History of Antibiotic Use:
*Each condition in the following box would warrant the use of antibiotics
As a child or teen did I have:
____ ear infections
____ tonsils/adenoids removed
____ bladder infections
____ appendix removed
____ strep throat
____ surgery
____ tonsillitis
____ antibiotics for acne
____ bronchitis
____ other
Page 5
Pam Bartha © become a Wellness Champion
Silent Infection Symptoms
Research shows that Candida alone can elicit at least 80 symptoms and can produce at least 70 known toxins.
Keep in mind that we are just considering Candida when in fact there are approximately 400 different species
of fungi that are pathogenic to humans and still many other parasitic and pathogenic microbes.
Researchers have already discovered 14 ways that these bad guys cause inflammation and immune dysfunction
in the human body. Leading experts realize that most often inflammation in chronic disease is caused by silent
infections in the body.
Check any of the symptoms or conditions below that you have experienced:
General Symptoms:
□ Craving for and overeating sweets, breads, chocolate and/or alcohol
DigestiveSystemSymptoms:
□ Bloating
□ Alternating between diarrhea and constipation
□ Gas
□ Sensitive to dairy or gluten
□ Cramps
□ Heart burn
□ Diarrhea or constipation
□ Belching
Nervous System:
□ Abnormal fatigue
□ Confusion
□ Lethargy
□ Tingling
□ Spaciness
□ Numbness
□ Brain fog
□ Burning
□ Anxiety
□ Muscle Aces
□ Mood swings
□ Weakness
□ Depression
□ Paralysis
□ Insomnia
□ Joint pain or swelling
□ Poor memory
Page 6
Skin Symptoms:
□ Dry or irritated lips
□ Eczema
□ Allergies
□ Psoriasis
□ Hives
□ Rash, blisters or rough skin on the
inside of the cheeks in your mouth.
You may bite the inside of your lips.
□ Acne
□ Swollen or puffy eyes –
may be worse in the mornings
□ Sensitive to chemicals or molds
□ Fungal finger or toe nail infections
□ Ring worm
□ Athlete’s foot
Endocrine System Symptoms:
□ Hypo or hyperthyroidism □ Adrenal fatigue
Recurrent Infection Symptoms:
□ Recurrent infections of the ear, sinuses, bladder, or throat
Male Symptoms:
□ Jock itch
□ Genital Rash
□ Prostatitis
□ Chronic rectal or anal itch
□ Impotence
□ Low sex drive
Female Symptoms:
□ Recurrent vaginal infections
□ Lumpy breasts, cysts
□ Cloudy white or cottage cheese like
vaginal discharge
□ Plugged milk ducts while nursing
□ Premenstrual syndrome (PMS) depression, mood swings, bloating, fluid
retention, cramps, craving for sweets,
headaches prior to menstruation
□ Vaginal itch, or burning
□ Low sex drive
□ Menopausal symptoms
□ Heavy bleeding during menstruation
□ Cramping during menstruation
□ Endometriosis
□ Low blood iron (anemia) or low ferritin
Page 7
Other Symptoms:
□ Joint pain
□ Chronic sinusitis
□ Itchy burning eyes
□ Hypoglycemia
□ Spots or lines in vision
□ Eating disorders
□ Inability to gain weight
□ Alcoholism
□ Iron deficiency - anemia
□ Addictions
□ Autoimmune disease
□ Depression
□ Cancer
□ Learning and behavioral disorders in
children
□ Recurrent infections
The body is genetically programmed to know how to operate optimally.
We must determine what is interferring with
our body’s ability to run optimally and address this.
Medications I took in the past – 6 months or longer
(ex. birth control pill, cholesterol, blood pressure, pain medication, etc.)
Current medications
(birth control, cholesterol, blood pressure, etc.)
For the Ladies - Menstrual History
Flow: Light____ Medium______ Heavy_____
Duration of bleeding (days): ________ Days per cycle? _______
Other:
Page 8
My Habits.
Please check the appropriate choice(s) below i
Alcohol:
Tobacco:
Coffee:
___don’t drink alcohol
___don’t smoke
___don’t drink coffee
___0-3 drinks/week
___less than a pack/day
___0-5 cups/week
___3-5 drinks/week
___one pack/day
___1-2 cups/day
___5+ drinks/week
___more than a pack/day
___3-5 cups/day
___10+ drinks/week
other: __________
___5+ cups/day
other: __________
other: __________
Water:
Soft Drinks:
___0-1 glass/day
___don’t drink pop
___2-4 glasses/day
___1 can/day
___4-6 glasses/day
___2-3 cans/day
___6-8 glasses/day
other: __________
other: __________
Practices.
Please circle the appropriate choice(s) below ii
Exercise:
Sleep:
Work:
___1 workout/week
___less than 4 hrs./night
___less than 40 hrs./wk
___2 workouts/week
___4 hours/night
___40 hours/week
___3 workouts/week
___4-6 hours/night
___40+ hours/week
___30 minutes/day
___6-8 hours/night
___50+ hours/week
___30+ minutes/day
___8+ hours/night
___60+ hours/week
other: __________
other: __________
other: __________
Family Conditions/Diseases:
Please check the appropriate item below and list which family member has the condition/disease. iii
___High blood pressure
___Epilepsy
___Allergy
___Cancer
___Anemia
___Diabetes
___Kidney disease
___Arthritis
___Obesity
___Bleeding
___Chronic fatigue
___Heart disease
___Dementia
___Autoimmune disease
___Alzheimer’s
___Other
___Strokes
Page 9
Health conditions/diseases I have experienced in the past:
_______________________________________________________________________________________
My current health conditions or diseases:
_______________________________________________________________________________________
Level of pain (0-10) ______________
Cause of pain ___________________________________________________________________________
Level of stress (0-10) _______________
Cause of stress _________________________________________________________________________
Weight History: (Please complete if weight is an issue for you.)
What is my ideal size or weight? _______________________________
What was my weight gain or loss? _______________________________
When did I first become over or under weight? ________________________________________________
What caused my gain or loss? ______________________________________________________________
______________________________________________________________________________________
Sleep: _____ I have difficulty falling asleep
______ I have insomnia
_____ I wake up during the night & have a hard time falling asleep again
Health Numbers We Must Track iv
1. Body Mass Index (BMI) – is the measure of body fat based on height and weight. The higher our
BMI, the lower our brain function and the smaller the size of our brain.
2. Waist to height ratio – our waist circumference should be less than half of our height. Use a tape
measure, not the size of your pants.
3. CBC – complete blood count. Make sure that you aren’t anemic or have an infection. Add up the
numbers of monocytes, eosinophil and basophils from your CBC test. This total should be lower
than seven or you have inflammation in the body which can often be an infection in the GI tract. Dr.
Amen stated that the gut is the second brain. There is a lot of research that shows the relationship or
connection between gut health and mental health.
Page 10
4. Vitamin D level – heart disease, cancer, diabetes, dementia, obesity, depression are all linked with
low vitamin D.
5. Thyroid level - make sure your thyroid is not low.
6. Testosterone level – make sure it isn’t too low. This is true for men and women. A low
testosterone level in women is linked with depression, dementia and low libido.
7. C-reactive protein – which indicates the level of inflammation in the body. Remember that
inflammation is most often associated with infection.
8. Check fasting blood sugar – high fasting blood sugar is linked with early death.
9. Blood pressure – as blood pressure goes up, blood flow to the brain decreases which impairs our
ability to concentrate.
Available Parasite and Candida Tests
1. Candida Saliva test
• This test must be done first thing in the morning
• Spit into a glass of water.
• If the spit forms legs into the water – a positive indicator for Candida
• Problem – many other factors can cause thick spit or mucous – allergies, dehydration, cold weather,
toxins
• This test is not accurate
2. Saliva Antibody Tests
• Test is conducted in a lab
• Measures the level of antibodies against Candida
• Genova Diagnostics Lab http://www.gdx.net/
• Biohealth Diagnostics Lab http://biohealthlab.com/
3. Blood or Stool Tests
• MetaMetrix Lab measures DNA from the microbes in the stool http://www.metametrix.com/
• Blood tests: Radioimmunoassay and Enzyme-Linked Immunosorbent Assay (ELISA)
4. Organic Acids Test – Urine test
• OAT test
• Measures microbial wastes products
• Great Plains Laboratory http://www.greatplainslaboratory.com/home
Page 11
My Health Journey
Reading the book Become a Wellness Champion and filling out the survey should help you appreciate how
you got to this point with respect to your health. It is important to journal a time-line of your journey, including
events that affected your health and symptoms.
Go as far back as possible – even back to the health of your parents. This will be invaluable to share with health
care professionals. Mapping out your history will help equip your health care provider to partner with you as
you pursue optimal health.
Page 12
Start Your Game Plan to Restore Balance
The following information is designed for educational purposes only and is not intended to replace the
necessary measures of a health care professional. It is not intended to cure, treat, or mitigate any health
condition or disease. If you suffer with any health condition or are pregnant, work with a qualified health care
professional.
Where I’m at:
Rate yourself on the following from 0-10:
____ Energy level
Optimizing nutrition is the
foundation for wellness.
____ Digestive Health
____ Immune Function
____ Mood
____ Cognitive Function – alertness, focus, attention, memory
____Ability to fall asleep and stay asleep
Using the results from the Silent Infection Assessment Form (Page 4-9) check the box beside the level of
dysbiosis that you feel you are dealing with.
□ Balanced □ Mild Dysbiosis □ Moderate Dysbiosis □ Severe Dysbiosis
Balanced
Congratulations you are a welcome anomaly in our day! Follow the Four Pillars of Wellness outlined in
Become a Wellness Champion and continue to enjoy optimal health.
Mild to Moderate Dysbiosis
1. Follow all phases of the eating plan outlined in ‘Become a Wellness Champion’.
2. During the Initial Phase you may choose to include small servings of millet, brown rice, quinoa, buckwheat
and amaranth with meals. Eat just enough of these grains to be satisfied and keep your ideal weight, but not
enough to promote the infection. If you can afford to lose weight, you may choose to eliminate all starchy
carbs from your diet for a couple of weeks while taking herbal anti-fungals.
3. If you decide to use herbal anti-fungals, try to select ones that target yeast but not the good guys. Rotate
them regularly as microbes become resistant to therapies.
4. Include foods such as homemade yogurt (fermented 24 hours), kefir, raw sauerkraut juice, fermented
vegetables and other foods or a potent probiotic supplement. Caution with dairy products – if you believe
that you are sensitive to dairy products, omit all of them (except butter) and reintroduce later when you are
well.
Page 13
Severe Dysbiosis
1. Follow all phases of the eating plan outlined in Become a Wellness Champion.
2. During the initial phase you may choose to omit all starchy carbs from your eating plan for a short period
of time while using the therapeutic agents. If you can’t afford to lose weight eat small servings of millet,
brown rice, quinoa, buckwheat and amaranth with meals. Eat just enough of these grains to be satisfied and
keep your ideal weight, but not enough to promote the infection.
3. It is advised to work with a heath care professional that is trained in the area of dysbiosis. They may
recommend tests to determine co-infections or parasites and potent therapeutic agents to restore balance.
4. If you decide to use herbal anti-fungals, try to select ones that target yeast but not the good guys.
5. Include foods such as homemade yogurt (fermented 24 hours), kefir, raw sauerkraut juice, fermented
vegetables, and other foods or a potent probiotic supplement. Caution with dairy products – if you believe
that you are sensitive to dairy products, omit all of them (except butter) and reintroduce later when you are
well.
Four steps to combat the enemy:
1. Starve the enemy
2. Kill the enemy
3. Reestablish the good guys
4. Surveillance
*Steps 1, 2 and 3 are done simultaneously
Guidelines:
• Always listen to your body. If something doesn’t agree with you, stop, re-evaluate, and get advice from
an experienced health care professional.
• If you suffer with a serious health condition, are pregnant or working with children always consult an
experienced health care professional that you trust.
• Take responsibility for your health. Consider that you and your health care provider are partners in your
health.
• Take the time to find a health care professional that will work with you and is experienced in the area of
silent infections, dysbiosis and integrative health. You should hear something like “If someone comes
into our office with chronic disease or illness we don’t just suspect an infection in the background but
rather we look intentionally for it. We ask the question, ‘What is it?’ and find the most gentle and directed
treatment.” v
• At least 50% of your plate or meal should be made up of a variety of non-starchy vegetables.
Page 14
• Aim for 9-13 servings of non-starchy vegetables and fruit per day. Yes I know that it seems like a lot. Just
work at it! Be careful with the amount of fruit especially during the first phases of the eating plan while
you are restoring balance.
• Go for a wide variety of raw and lightly steamed veggies – have a rainbow of colors on your plate.
• If you suffer with an inflammatory bowel condition you may choose to steam vegetables until your health
improves. Avoid vegetables that bother you at this point.
• Make enough food for dinner so that you have leftovers for lunch or dinner the next day. Leftovers are a
great time saver!
• Plan ahead. See the meal planning sections. Prepare your lunch the night before. Pack leftovers from
dinner in glass, stainless steel, or ceramic – not plastic.
• Be creative with recipes - use fresh or dried herbs (not irradiated).
Anti-fungal Foods and Spices
• Raw garlic
• Virgin coconut oil
• Non-starchy vegetables which are rich in
phytochemicals and antioxidants
• Apple cider vinegar
• Virgin olive oil
• Raw carrots
• Spices: curries, coriander, turmeric,
cinnamon, cloves
Page 15
PHASE 1 - Lifestyle Cheat Sheet
Food Groups
Foods ALLOWED
Foods EXCLUDED
Sugar
None
All
Sweetners
Stevia (liquid or powdered), xylitol
Aspartame, saccharin, sucralose
Fruit
Greenapples,berries,avocados,grapefruit, lemons, limes and coconut
All, including fruit juices
Meat
Virtually all meats, including fish,
poultry and beef (organic is best)
Breaded meats
Eggs
All types
Egg substitutes
Dairy
Dairy butter & plain yogurt (preferably
organic & homemade)
Allothers,includingmargarineandany
of the butter substitutes
Vegetables
FRESH and unblemished
Potatoes & legumes (beans & peas)
Beverages
Bottledorfilteredwater;non-fruityherb
teas,steviasweetened,freshlemonade
or lime-aid
Coffee & tea (including decaf.) and
regular/diet soda
Grains
None
Pasta, rice, corn, wheat, millet, oats,
barley, etc.
Pseudo-Grains
Quinoa, buckwheat, amaranth
Yeast Products
None
All are excluded, as are bread,
mushrooms, pastries and alcohol
Vinegar
Unpasteurized, apple cider vinegar,
coconut vinegar & black olives (not
aged in vinegar)
Pickles, salad dressings, green olives,
soy sauce
Nuts & Seeds
Raw nuts & seeds, including pecans,
almonds, walnuts, cashews, pumkin
seeds, flax seeds, chea seeds, etc.
Peanuts (and all peanut products) and
pistachios
Alcohol
None
Modified from Eating with Purpose by Kristin Kons.
http://eatingwithpurpose.com/2011/10/what-is-the-phase-1-lifestyle/
Page 16
Herxheimer Reaction – I thought I’d Feel Better Not Worse
When we use antimicrobial therapies to treat infections, the microbes often fight back by producing more
toxins. Also, as these microbes die they release toxins and waste products in the body. If the toxins from these
microbes are released faster than the body can eliminate them, we may experience a healing crisis, cleansing
reaction or Herxheimer reaction.
Symptoms may include:
Extreme fatigue
Sinus congestion
Flue like symptoms
Drop in blood pressure
Fever, chills
Mood swings
Headaches
Strong emotions
Diarrhea or Constipation
Anxiety
Insomnia
Pain
Restlessness
An increase in disease
symptoms
Nausea
The intensity of this reaction is often related to how prevalent the infection is in the body and the individual’s
general state of health.
Ways to minimize the Herxheimer reaction:
• Optimize nutrition through real whole foods – 7 or more servings of vegetables per day. Minimal
amounts of fruit at first. See the cheat sheet.
• Supplement with plant sourced standardized nutritional supplements.
• Drink 6-8 glasses of filtered water each day
• Make sure that you eliminate each day
• Listen to your body - get extra sleep or rest if necessary
• If symptoms are too strong talk to your health care professional. You may want to go a bit slower –
reduce the therapy or take a break and give your body a chance to strengthen.
• Always work with a health care professional to ensure that the symptoms are indeed the result of a
Herxheimer reaction and not symptoms of disease.
Page 17
Kill the Enemy
The following information is designed for educational purposes only and is not intended to replace the
necessary measures of a health care professional. It is not intended to cure, treat, or mitigate any health
condition or disease. If you suffer with any health condition or are pregnant, work with a qualified health care
professional.
It is important to work with qualified health care professional while using therapeutic agents such as herbs:
• Take a sufficient amount of the correct herb for long enough to create long lasting success.
• Medicinal herbs can be toxic if taken for long periods of time. Don’t use the same one for long periods
of time.
• It is more beneficial to change therapies regularly vs. continue one therapy for a long period of time.
Microbes become resistant to therapies.
• Contraindications may occur between pharmaceuticals and medicinal herbs. Always check with your
health care professional and pharmacist.
* LISTEN to your body. You know your body best! If a treatment or therapy doesn’t agree with your body, ask
questions and discuss this with your health care professional. You may need to get a second opinion if you are
not happy with the progress or results.
Resources:
The Herbs - Klinghardt Academy
http://www.klinghardtacademy.com/images/stories/lyme/Herbs_used_in_treating_Lyme.pdf
The Klinghardt Neurotoxin Elimination Protocol
http://www.klinghardtacademy.com/images/stories/neurotoxin/NeurotoxinProtocol_Jan06.pdf
Revisiting the Five-Part Nutritional Wellness Protocol: The Supplemented Paleo-Mediterranean Diet
http://optimalhealthresearch.com/reprints/series/vasquez_2011_five-part_protocol_revisited.pdf
Dr. Vasquez’s Fibromyalgia Protocol
http://www.tuesdayminute.net/Fibromyalgia%20Protocols.pdf
Page 18
Therapeutic agents
When using therapeutic agents it is important to use a holistic approach in order to have long lasting success.
You must get adequate amounts of sunshine, activity, filtered water, downtime, and sleep; follow the eating
plan diligently. Just taking a therapeutic agent without changing the terrain of the body will not provide
optimal health.
Here are some therapeutic agents that I have personally tried or have come highly recommended by practitioners
that I respect. Once again, work with a health care professional.
Herb or Agent
Garlic
Mode of Action
□ antibacterial, anti-fungal, antiviral, antiparasitic
and anticancer activities
□ prebiotic (food for probiotics)
Olive Leaf
□ antibacterial, antiviral, anti-fungal, antiparasitic
Oil of Oregano
Acemannan found in Aloe vera
□ antibacterial, antiviral, anti-fungal, antiparasitic
□ antibacterial, antiviral, anti-fungal, anticancer
Golden Seal
and anticancer activities
□ laxative
Pau d’Arco bark (tea)
and anticancer activities, blood thinner
Caprilic acid
□ antibacterial, anti-fungal
Grapefruit seed extract
□ antibacterial, anti-fungal, antiviral
Chlorophyll
□ anticancer, antioxidant, antimutagenic (mutagenic
agents can cause a mutation in DNA), reduce the
bioavailability and/or activity of ingested aflatoxin
(mycotoxin)
Enzymes
□ specific enzymes that poke holes in the cell wall
of the yeast and digest the protein in yeast (cellulase,
hemicellulase, and protease)
Page 19
1. Olive Leaf Extract – order online
Company: SeaGate
Olive Leaf Extract Capsules
Olive Leaf Nasal Spray
Olive Leaf Vaginal Spray
http://www.seagateproducts.com/shop-online.html
2. Oil of Oregano Tablets – emulsified. Purchase through naturopath
Company: Biotics Research Corp (recommended by Dr. Vasquez)
Product: A.D.P. (emulsified oregano oil) tablets.
Dr. Vasquez protocol - 50 mg/tab. 600 mg in divided doses throughout the day with meals to reduce small
bowel intestinal overgrowth. Note: take tablets at different times than probiotics as oil or oregano will kill
bacteria.
http://www.bioticsresearch.com/sites/default/files/productlabels/1104-Web2.pdf
3. Wormwood blend – Purchase through naturopath
Company: Biotics Research Corp (recommended by Dr. Vasquez)
Product: Dysbiocide
http://www.bioticsresearch.com/sites/default/files/productlabels/7856%20Web2.pdf
4. Pau d’Arco or Taheebo Tea
Brown bark
Anti-fungal, antibacterial and antiviral properties.
Approximately one tablespoon loose tea for each cup of boiling water. Allow to gently boil for
approximately 30 min
Caution: may act as a blood thinner, may interact with some pharmaceuticals
5. Caprylic acid
i) Company name: Biotics Research Corp – purchase through naturopath
Product: Caprin
Up to 1200mg (three capsules) with each meal three times per day
http://www.bioticsresearch.com/sites/default/files/1750%20Web2.pdf
6. Garlic – very economical
Fresh is more potent than cooked. Chop 1 medium to large clove of garlic – don’t press. Put chopped garlic
on a spoon and quickly put in your mouth and swish down with water without chewing the garlic. Don’t
take the garlic on an empty stomach – you will feel burning in your stomach. Take with meals. One spoon
for you and one for your spouse. Can do this 2-3 times a day. Caution: may act as a blood thinner, may
interact with some pharmaceuticals
7. Candida Cleanse
i) Company: New Roots – found in health food stores – for mild dysbiosis
Product name: Caprylic Acid Plus
http://www.newrootsherbal.com/uploads/downloads/pdf/english/CaprylicAcidPlus.pdf
ii) Company Name: New Roots – found in health food stores
Product Name: Candida Stop – for mild dysbiosis
8. Pharmaceutical Anti-fungals – Severe dysbiosis
Doctors use Diflucan and Nystatin simultaneously - 200mg Diflucan daily for 3 days, then every 3rd day
thereafter for a few weeks, and 2 Nystatin tablets twice daily - ALWAYS with AM and PM meals for a few
months. Must adhere to the eating plan that will not feed the fungus!
Page 20
Probiotics – The Good Guys
It is not enough to kill the bad guys. You must repopulate the good guys or you will experience a relapse. The
good guys act as our natural defense as they crowd out the bad guys. They also help digest our food, produce
vitamins, neutralize toxins, remove heavy metals from the body, and help balance our hormones.
Probiotics sold in stores typically contain on average of 10 billion bacteria per capsule and many of these
bacteria do not survive the harsh environment of the digestive system when consumed. They usually contain
only a few different strains of bacteria. The GI tract has a surface area close to the size of a football field. In
cases of moderate to severe dysbiosis the potency of most commercial probiotics may not be strong enough.
Fresh homemade fermented foods such as yogurt, kefir, and fermented vegetables contain trillions of live
bacteria per serving. They also contain a wider variety of naturally occurring microbes – not microbes patented
in a laboratory. Homemade fermented foods are far superior to probiotic supplements purchased in the store.
Look for local fermented foods in your local farmers market or health food store.
More on fermented foods:
Dr. Joseph Mercola interviews Caroline Barringer about fermented vegetables
http://www.youtube.com/watch?v=hy87TnyNCPk&feature=player_embedded
Caroline Barringer’s Website
http://culturedvegetables.net/
How to culture veggies YouTube – Donna Gates of Body Ecology
http://www.youtube.com/watch?feature=player_embedded&v=YTy__5elYp4
Gut and Psychology Syndrome Fermented foods
http://www.gaps.me/preview/?page_id=30
Cooking with GAPS DVD
http://www.gutandpsychologysyndrome.com/cooking-with-gaps-dvd/
Page 21
Cultures for Health
http://www.culturesforhealth.com/
Cultured Vegetable Recipe
http://bodyecology.com/recipes/another_cultured_veggies.php
Fermented Almond Hummus Recipe
http://bodyecology.com/recipes/fermented-almond-hummus.php
Other recipes
http://bodyecology.com/recipes/recipes.php
Commercial Probiotics
1. Dr. Ohhira’s Probiotics
12 strains of bacteria
Doesn’t require refrigeration
Includes prebiotics
May be cheaper to order online
2. BioK
Requires refrigeration
Some contain dairy
Can find this in major food chains
3. VSL#3
450B live bacteria per sachet
Study: http://www.ncbi.nlm.nih.gov/pubmed/15984978
Order: http://www.vsl3.ca/
The Good Guys
Therapeutic Probiotics:
1. Symbion – three strains of bacteria that kill fungi and also some pathogenic bacteria
If in Canada must call Marshall Lightfoot to place an order: 214-348-3685
http://www.symbionforlife.com/about-symbion-probiotics.html
2. Syntol – contains strains of bacteria that kill fungi and enzymes that break down the cell wall of yeast.
http://www.arthurandrew.com/human-formulas/syntol/
Page 22
Wellness and My Beliefs
Why don’t I do what I know I should do...
We each hold a set of personal beliefs - how we view
the world and ourselves. The majority of these beliefs
were established when we were young. Some of our
beliefs serve us well, but limiting beliefs prevent us
from succeeding in various areas of our life.
We may think that we are making
our decisions based on facts, but in reality
our beliefs are making
decisions for us all the time!
North Americans have been dieting for over 20 years
and yet obesity is epidemic. We have embarked on a wellness revolution and yet disease is on the rise. More
of us suffer with poor health than ever before. The lack of health in our children is a major concern and experts
warn that many parents may outlive their children.
Is more information the answer? Why is it that many of us won’t do what we know is good for us?
In his book, If How-To’s Were Enough, We Would All Be Skinny,
Rich And Happy. Brian Klemmer explains that if we want to
make big change in our health in a short period of time, we must
first examine our personal beliefs around health and wellness.
Klemmer uses a great example to illustrate this point. Suppose
I am wearing a pair of sunglasses that have dark green tinted
lenses. When I wear these sunglasses my entire world will have
a dark green tint to it. Let’s assume that I am not aware that I
am wearing the sunglasses. These sunglasses will represent a
belief that I hold.
When I see someone who is wearing a white shirt, I won’t see a white shirt but rather a green shirt. It doesn’t
matter how hard you try to convince me that the shirt is white, I won’t believe you. I will tell you that I can see
with my own eyes that the shirt is green!
It isn’t until I discover my belief and discard it - realize that I am wearing the dark green sunglasses and
take them off - that I will see that the shirt is truly white. These sunglasses, or beliefs, keep us stuck in old
ineffective ways of thinking, preventing us from applying strategies that will help us achieve our goals and
dreams in all parts of our life.
You won’t apply new wellness strategies if they aren’t consistent with your beliefs. Therefore it is vital that
you discover the beliefs in your life that are preventing you from enjoying optimal health.
Page 23
Exposing Limiting Beliefs
Rate yourself on a scale from 0-10 with 0 being lowest (worst) and 10 being the highest score (best) for each
of the categories around the Wellness Wheel.
Wellness Wheel
Image from: www.healthcoachtraining.com
As you join your scores together you will see how balanced or unbalanced your life is and which area(s)
deserve your attention first. Visualize how balanced or unbalanced your wheel is and reflect on how this is
affecting your wellness and your life. Journal your thoughts.
Page 24
Focus in the HEALTH section of the wheel & rate yourself on each of the following categories from 0-10:
____ Nutrition (7-13 servings of vegetables & fruit each day)
____ Exercise (adults: 5 days or more/week)
____ Sleep (adults: 7-8 hours/night)
____ Water (adults: at least 8 - 8 oz. cups/day – filtered)
____ Supplements (plant sourced)
____ Fun time
____ Nurture your soul
____ Relationships
____ Sunshine
____ At my ideal body weight
* Limiting beliefs are often found in areas with the lowest scores. In these areas contemplate “What do I tell
myself to justify the low scores.” These are often limiting beliefs.
Now that you have identified limiting beliefs, list them in the table below. Write out the benefits of holding
onto each belief. Yes, there are benefits or you wouldn’t have this belief. Then list what each belief is costing
you and will cost you in the future if you continue to hold onto it.
MyWellnessBelief
What are the benefits of What price will I pay for
holdingontothisbelief? holdingontothisbelief?
Belief #1
Belief #2
Page 25
Belief #3
Belief #4
“We change only when we see the high
cost or price of our behaviour.”
Brian Klemmer
Choose to Come from a Place of Responsibility
Instead of a Victim
Victim state – I can’t … I don’t know how… it’s impossible … it’s too hard. In this state we are left feeling
vulnerable, weak and stuck.
Responsible – My intention is worth it. I don’t have the answer yet but I will find a way. I will figure it out! In
this state we are empowered to move forward.
Page 26
My Intention and My Why – Taking Your Goal to a Deeper Level!
For meaningful change to occur in our life, our intention (or determination to carry out our goal) and the
reasons why we want to accomplish our goal must be clear and strong.
• What do I want to accomplish, and why?
• Why must I succeed?
• How committed am I to my intention?
If your intention is not rock solid, you probably won’t follow through. You must have a bigger reason (or
‘why’) to make significant change over the short term inconvenience, or pain that comes with change. Why
do you want to live at your ideal body weight or change your lifestyle? What will the benefits be if you do
make the change and what price will you pay if you don’t commit to improving your health? What’s at stake?
Be honest with yourself and consider the positive long-term consequences of your actions. The more real this
is for you and the more emotion you implore, the stronger your intention will be to change and the more likely
you will succeed. Take a few minutes to complete the following activities. Use extra paper if more space is
required.
What do I Intend to Accomplish?
Page 27
WHY
MUST
I
SUCCEED?
What will my life look like when I accomplish my goal?
How will I feel?
Make this section as detailed as possible.
• Intention + Mechanism (the how to) = Results
• If my intention is really strong the mechanism will usually appear
• How can I tell if I really intend to do something – by my actions
• How can I intensify my intention – use risk, reward, visualize and an
accountability buddy
• Risk - I will _______________________________ (something you dread doing)
if I don’t fulfill my intention. Share this with an accountability buddy
• Reward - When I succeed I will reward myself by
__________________________
• Visualize what your life will be like when you succeed – include emotion
Page 28
High Performance Brain
Pearls of wisdom from Dr. Amen
Dr. Daniel Amen, author of Change Your Brain, Change Your
Life has studied over 70,000 brains.
Success always starts with
a healthy brain.
Our brain is involved in everything we do - how we think, feel, act, interact with others and what type of
person we are. When our brain works right, we work right. But when our brain is not healthy we have trouble
in our life.
An unhealthy brain affects our level of free will.
The quality of the decisions we make are a direct reflection of the health of our brain. We don’t make good
decisions if our brain isn’t in good working order. We need to do the things that promote a healthy brain.
High performance brain
1. Optimize nutrition – eat real whole foods
2. Get 7-8 hours of sleep each night
3. Have a clear focus and set of goals so you can filter your thoughts
4. Balance blood sugar – eat 4-5 small meals each day. Make sure to have protein at breakfast.
5. Too many decisions/emails deplete willpower
6. Exercise – go for a walk during a meeting
7. It starts with you – be a leader
8. Avoid alcohol, caffeine and sugar
Never make important decisions when tired.
Ask yourself “If I do this now, what will happen?”
Dr. Amen shared that the biggest predictor of a healthy long life is the result of making many health promoting
decisions throughout your life. A long healthy life typically doesn’t happen by chance, our decisions shape
our destiny.
A high performance brain = a high performance life.
How to Use Your Brain to Change Your Age, Daniel G. Amen M.D.
http://www.youtube.com/watch?v=lbzRoFtyL8c
Page 29
SMART Goals
Now that you have explored the parts of your life that need attention and you have determined your intention,
it’s time to make a SMART goal. Then you will break your SMART goal into 30, 60 and 90 day SMART goals.
This will help you transition into new habits, and enjoy long lasting success. As you succeed, you will have
the confidence and belief that you can change other areas of your life.
Examples of SMART GOALS
A SMART goal is:
S = Specific
M = Measureable
A = Attainable
R = Realistic
T = Time-sensitive
*It is wise to create 30, 60 and
90 day SMART goals for realistic
and long lasting success.
I will reach my ideal body size of
______ by _______ (date).
I will ___________ 4-5 times each
week for 30 min each day
I will follow the prep phase for
_______ weeks
An example of a goal that is NOT
a SMART GOAL:
... I want to lose weight.
My 6 Month SMART Goal
Start with the End in Mind
At the end of 6 months what will my success look like and feel like to me (take from your intention and your
why)?
Servings of produce/day: ____________veggies
Supplements:
Activity:
Sleep/water/other:
Page 30
________________ fruit
My Current Reality vi
What is my starting point? What does today look like?
Water: ________ glasses/day
Exercise: ________________________________________________________________
Servings of produce/day: ____________veggies ________________ fruit
Supplementation: _______________________________________________________
Other: Anything else relevant to your current reality as it relates to your health goals – i.e. treating dysbiosis,
minimizing environmental toxins, checking for mold in the home, minimize electromagnetic radiation, spinal
alignment, sunshine, sleep, nurturing your soul, fun time, managing stress, etc.
Target:
• Water: Create the habit of drinking 6-8 eight ounce glasses daily.
• Exercise: Create the habit of being active daily – a balance of cardio, strength and flexibility.
• Servings of produce/day: Create the habit of nourishing your body with nutrient dense super foods.
Attempt to reach at least 7-9 servings produce/day.
• Supplementation: Switch to plant sourced, standardized supplements to fill in the gaps of what’s
missing from your diet.
• Sleep: Strive for 8 hours of sleep each night, minimum.
• Other: Address all other aspects of health. Ex. - manage stress, aggressively treat dysbiosis, minimize
environmental toxins, checking for mold in the home, minimize electromagnetic radiation, spinal
alignment, remove root canals properly, sunshine, fun time, nurture your soul.
Page 31
My 30 Day SMART Goal
At the end of thirty days what will my success look like and feel like to me?
Supplements:
Activity:
Sleep/water/other:
At the end of sixty days what will my success look like and feel like to me?
Supplements:
Activity:
Sleep/water/other:
Page 32
At the end of ninety days what will my success look like and feel like to me?
Supplements:
Activity:
Sleep/water/other:
Demystify the Mystery of Supplements
Identify problems with the supplement labels on the following page.
Page 33
Supplement Label #1
Supplement Label #2
Page 34
Eating Plan Guidelines
Prep phase
• YOUR GOAL is to create long lasting success! This is not a diet but a health-promoting change in
practices and/or habits - creating new habits
• A time to build your game plan – not a race – create long lasting change and success
• A time of preparation – collecting meals, meal planning, what to buy and where to shop
• Work through sugar withdrawals - may notice episodes of severe hunger, headaches, low blood sugar
• Offset sugar withdrawal by eating often, have proteins, fats with the right carbs, lots of nutrition and
being prepared
• Clean out the kitchen – processed foods and toxic chemicals – beauty products, cleaners, etc.
• Filter water – want to take out all chemicals but have slightly alkaline water at the end
• Be aware – where you are at, how you got to this point and what do you want to create for the future
• A time to determine your level of dysbiosis – select therapeutic agents – herbal or pharmaceutical –
which ones, how long, rotation. Pharmaceutical for three months – continue on after with anti-fungal
foods and herbs
• Start on plant sourced nutritional supplement program to fill in the gaps of what is missing from our food
– reduces cravings, assists the body with cleansing, optimal immune function
• Find good probiotic and/or ferment foods
• A clear intention and your ‘why’ - create 6 month goals, then 30, 60, 90 day SMART goals
• Take as much time as you need – a thoughtful prep phase is paramount for long lasting success
• A successful prep phase will lessen a Herksheimer reaction
• Caution – IBD or diarrhea – too many vegetables (especially raw) may not be good for these conditions
until symptoms subside.
Initial Phase
The treatment in full motion
1. Starve the enemy
• Eating foods rich in anti-fungal/antibacterial phytonutrients - that discourage the proliferation of the
infection(s)
• Eating foods rich in phytonutrients that support optimal immune function - to fight the infection
• Plant sourced nutrients from supplements – insurance to fill in the gaps of what is missing from our diet
2. Kill the enemy
• Therapeutic agents
3. Reestablish the good guys
• Probiotic and/or ferment foods
• Healthy lifestyle
• Lots of filtered water
• Sleep (won’t heal without sufficient sleep)
• Activity, fun time, manage stress – big one
Page 35
4. Healthy lifestyle
• Lots of filtered water
• Sleep (won’t heal without sufficient sleep)
• Activity, sunshine, fun time, manage stress – big one
5. Other factors
• Electro smog, teeth, black mold, stress, chemicals, anemia, other deficiencies
• The need for supplements – the body will do the cleansing if given the right nutrients and support
Initial Phase Guidelines:
• The key to success is to follow it strictly – you cannot afford to cheat
• No processed carbs or other processed foods – nitrates, preservatives. No dairy (except butter, homemade
yogurt – if tolerated), no gluten grains (including kamut, spelt, oats, barley, rye)
• Caution: some say you can use tapioca starch, etc. I don’t advise this in the initial phase as it is a
processed starch
• Nuts and seeds are ok - except peanuts and pistachios - see the cheat sheet
• Eat lots of non-starchy veggies (no potatoes or sweet potatoes)
• Can eat meat and eggs but much greater portions of veggies – meat should be grass fed and organic
• Follow this phase as long as necessary – mild - about 2 months, moderate 3 or more months, severe – 6
months or longer
• Avoid soya products – fermented soya should be ok
• Eat often – include proteins and good fats with each meal
• Eat variety – easy to get in a rut – for example; buy a big tub of greens from the store and eat often when
you’re busy – it’s convenient – run the risk of nutritional deficiencies
• Avoid mold on foods – nuts and seeds – look for brown or black spots – if it tastes rancid don’t eat it.
Mycotoxins tax the immune system.
• Eat left overs within 4-5 days
• Keep flax oil in the freezer
• Nut butters in the fridge
• Store all nuts and nut flours in freezer
• Almond milk – when open date it and discard after 7 days
• Read labels – beware of hidden ingredients, be careful with prepared meals – hidden ingredients will
hinder your success– safest and more economical to prepare whole foods from scratch
• If you can afford to lose weight, you can take out all starchy carbs from your eating plan (for a couple of
weeks) – squashes are ok to eat
• Listen to your body – squash is considered ok on initial phase – but if you eat squash and it gives you
gas – don’t eat it yet. Same with coconut milk, avocado, etc.
• Use aluminum-free baking powder
• Avoid farmed fish and seafood – ask if unsure
• Avoid all sweeteners during this phase – evaporated organic cane juice, trehalose, coconut sugar are still
sweeteners that should be avoided.
Page 36
• If something tastes sweet to your taste buds (except stevia and xylitol) the microbes will benefit
• Make a stock from frozen chicken carcasses – freeze chicken broth in containers (not plastic) ice cube
trays and store in the freezer
• Careful with juicing vegetables – dilute the juices significantly and sip them to avoid spikes in blood
sugar.
• Careful with legumes and dried beans – cause fermentation
Recovery phase
• Reintroduce some foods slowly – modest amounts of sweeter fruits, whole grains
• Limit consumption and listen to how your body reacts
• Consume sweeter fruits, starchy vegetables, grains and dairy products in moderation
• Be aware that in North America we consume too many grains and starchy carbs. Canada Food Guide
6-8. Experts are saying this is too high
• If you tolerate gluten - kamut, spelt, rye are healthier choices – lower in gluten
Tips to help transition:
• Mix equal portions of cooked spaghetti squash with brown rice pasta
• Instead of eating a mango – make a mango salsa with onions, cilantro, red pepper, black beans etc.
• Add beans to a pot of slow cooked chili
• Some foods are often contaminated with mold and thus should be avoided indefinitely (peanuts, aged
cheeses, corn etc.)
Surveillance phase
• Guard your health
• Awareness – stress, lifestyle, work, pregnancy
• Continue to grow and learn
• Very common to have a re-occurrence
– but not to the same degree if you are aware
Healthy Substitutions
• Homemade mayo rather than store bought
• Thickener – puree zucchini
• Strained homemade yogurt rather than sour cream
• Spaghetti squash rather than noodles
• Almond or rice milk rather than dairy milk
• Goat cheese rather than dairy cheese (feta or soft)
• Lime/lemon juice or apple cider vinegar rather
than plain vinegar
Page 37
Minimize Your Toxin Load
Cleaning products
Two great resources:
• David Suzuki http://www.davidsuzuki.org
• Environmental Working Group www.ewg.org
Buy vinegar made from grain
rather than petroleum.
Spring Cleaning:
EWG’s Tips On What To Use – And What To Avoid
http://www.ewg.org/release/spring-cleaning-ewg-s-tips-what-use-and-what-avoid
Personal Care
See EWG’s Top Tips for Safer Products document
Resources: EWG Top tips for Safer Product
EWG Cosmetics Pocket Guide
Fluoride Action Network (Fluoride Alert)
http://www.fluoridealert.org
National Academy of Sciences Publishes Fluoride Warning (Organic Consumers Association)
http://www.organicconsumers.org/foodsafety/flouride062406.cfm
Oxybenzone
• Is a penetration enhancer – helps chemicals penetrate the skin
• 97% of Americans are contaminated with oxybenzone
• Xenoestrogen – witness a statistically significant drop in testosterone level in men
• A 2008 study by the US Centers for Disease Control showed that this widely-used sunscreen ingredient
has been linked to allergies, hormone disruption, and cell damage
• A study in 2007 showed that oxybenzone is linked to low birth weight in baby girls whose moms are
exposed during pregnancy.
• Found almost 600 common sunscreens in the US including Hawaiian tropic, Coppertone, and Banana
Boat
• See full list of sunscreens that contain oxybenzone (EWG’s Skin Deep)
http://www.ewg.org/skindeep/browse.php?category=sunscreen&ingred06=704372
Zinc oxide
Sunscreen ingredient may pose skin cancer risk, researchers find (Missouri University of Science & Technology)
http://news.mst.edu/2012/05/sunscreen_ingredient_may_pose.html
Page 38
1. Make four changes that will reduce your exposure to environmental toxins
2. Pick four ways that you will personally reduce the amount of chemicals you introduce into the
environment.
Build a Healthy Lifestyle
1. What type of water filtration system are you currently using?
2. If you are not satisfied with your current water filtration system, what change will you make and when?
You can add this to your goals.
i
Monica Magnetti. (2012) Luna Coaching. www.lunacoaching.com/documents/Medical_History_Form.doc
ii
Ibid.
iii
Ibid.
Amen, D. (2012) Brain and Aging, Use Your Brain to Change Your Age, Daniel G. Amen M.D.
http://www.youtube.com/watch?v=4M1iTalBcBg&feature=related
iv
Dr Klinghardt & Mercola interview Lyme disease. Retrieved 2012.
http://articles.mercola.com/sites/articles/archive/2012/02/05/dr-dietrich-klinghardt-on-lyme-disease.aspx?e_
cid=20120205_SNL_Art_1
v
vi
Global Partners Inc. (2008) Creating Our Futures.
Page 39

Pam Bartha - Become a Wellness Champion

Transcription

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