5 Steps to Caring For and Fueling a Healthy Body

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E M P O W E R I N G E M P L O Y E E S T O

L I V E H E A LT H I E R L I F E S T Y L E S

Lifestyle Stressors

Toxic ExposureChronic InfectionAllergiesLow Blood SugarPoor DietOvermedicationNutrient DeficienciesSleep DeprivationLate HoursChronic PainInjury/Trauma/SurgeryChronic InflammationExcessive ExerciseAnxietyEmotional StrainMaldigestionMalabsorptionChronic IllnessTemperature Extremes

A Healthy BodyDefined

The body has fully adapted to any lifestyle stressors.It is free of pain, full of energy and has high vitality.

SymptomsSymptoms are a sign of being unhealthy.

The body’s normal abilityto cope with stressors has become overwhelmed.

The result is that the body experiences abnormal function, pain and discomfort, such as:

• Headaches/migraines• Chronic pain• Digestion problems• Stiffness/arthritis• Allergic reactions• Fatigue• Depression• PMS

... and many more!

As of September 23, 2010, the United States ranked forty-ninth (49th) of 52 countries for both male and female life expectancy combined. Source: Health Affairs, June 2010 29:61117-1124

Body Overwhelm — The Root Cause of Illness

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Inflammation—The Root of All Degenerative Disease

What causes inflammation?

• High amounts of simple carbs in diet• Sluggish liver• Bad fats• Food sensitivities• Infections• Stress• Lack of exercise• Toxins

Once you discover the cause and get rid of it, how do you live an anti-inflammatory lifestyle?

Ways to Avoid Inflammation

1. Eat a whole foods, high fiber, plant-based diet. This is inherently inflammatory.

That means unprocessed, unrefined, real food and high in powerful anti-inflammatory plant chemi-cals called “phytonutrients”. Avoid foods with sugar or trans fats.

2. Get an “oil change”. Eat healthy fats from olive oil, nuts, avocados and omega-3 fats from small fish-like sardines, herring, sable and wild salmon.

3. Exercise.

4. Learn to actively relax to engage your vagus nerve.

This is the powerful nerve that relaxes your whole body and lowers inflammation. Examples: Yoga, meditation, deep breathing, even taking a hot bath.

5. If you have food allergies, find out what they are and STOP eating them.

6. Take probiotics (good bacteria) daily to help your digestion.

Probiotics improve the healthy bacteria in your gut which reduces inflammation. Look for those that contain 10 billion CFU of bifidobacteria and lactobacillus species. (Choose from reputable brands.)

7. Take a multi-vitamin and mineral supplement. Helps reduce inflammation.

8. Handle infections/toxins.

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Eicosanoids—Regulators of Cellular Function(pronounced “eye-KAH-sah-noids”)

Good Eicosanoids Bad EicosanoidsInhibit blood clotting Promote blood clotting

Increase blood circulation Decrease blood circulation

Stop cellular overgrowth Promote cellular overgrowth

Stimulate immune response Depress immune response

Anti–inflammatory Promote inflammation

Decrease pain Increase pain

Decrease swelling Increase swelling

Cause a feeling of well being Lead to depression

Eicosanoids are controlled by dietary fat and blood insulin levels.

Causes of High Insulin LevelsInsomnia Obesity

Low blood sugar symptoms Migraine headaches

Hormone problems Increased cholesterol and triglycerides

Swelling Increased likelihood of cancer

Increased pain Increased likelihood of diabetes

Fatigue Increased blood pressure

Allergies Inflammation

Damage Caused by Prolonged High Insulin in the Human BodyAcne High cholesterol and triglycerides

Addiction Heart disease (placquing of the arteries)

Asthma Infertility

Cancer (rapid cell growth) Insomnia and fatigue

Carbohydrate and stimulant craving Insulin resistance, leading to Type II diabetes

Delayed puberty Irritable bowel syndrome (IBS)

Depression and mood swings Low estrogen

Eating disorders Migraine headaches

Excessive weight gain Osteoporosis

Heartburn and other GI disorders

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Good FatsOlive Oil—The best oil. Get extra virgin. It’s high in an-tioxidants, monounsaturated and protects against cancer, heart disease and stroke.

Coconut Oil—The best fat of all. Our bodies burn it instead of storing it and it also offers huge immune system benefits.

Flaxseeds—Protect again cancer. According to the USDA, flaxseeds contains 27 identifiable anti-cancer agents.

Saturated Fats—These are animal saturated fats such as beef, pork, eggs, milk; and vegetable ones, coconut and palm. They are protective against strokes.

Bad FatsTrans Fats—Foods that are processed, refined or fried, such as many cookies, candies, cakes, crackers and crusts.

Also includes processed vegetable oils, margarine, vegeta-ble shortenings and baked goods made from these oils.

The seed oils made from soy, sunflowers, safflower, canola, corn and anything labeled “vegetable oil” are unhealthy. They have too much linoleic acid which promotes cancer.

There are 3 groups of bad fats (in some cases they overlap):

• Polyunsaturated vegetable oils• Hydrogenated oils• Rancid oils

Good/Bad FatsUnsaturated Fats – These fats are liquid at room tem-perature and they’re fragile. They include the seed and vegetable oils, olive oil (a fruit oil) and fish. Olive oil is monounsaturated and very healthful.

Polyunsaturated Fats—Depending on their processing, can be good or not. Among the good polyunsaturated fats are the essentials fats, especially Omega-3, perhaps the most valuable fat of all.

Omega-6 fats are found in the bad, highly processed vegetable oils and many pro-cessed foods. The Omega-6s cause inflam-mation, decreased circulation, blood clot-ting and encourage cancer.

The polyunsaturated fats (such as vegetable oils, margarine, etc) do reduce cholester-ol in the blood, but they increase it in the tissues. This creates vascular blockage that can lead to a heart attack. Saturated fats do not cause this to occur. Researchers be-lieve polyunsaturated fats are initiators of strokes, while saturated fats are protective.

Trans Fats—Unsaturated fats can be turned solid at room temperature by a process called hydrogenation. But these are not natural fats and the body has difficulty with them. Trans fats are in margarine, vegetable shortening, all commercial baked goods, and virtually all processed foods. Cancer cells and bacteria also produce trans fats. Trans fats are implicated in cancer, heart disease, MS and diabetes.

There is one very good natural trans fat called conjugated linoleic acid (CLA) that is in milk and meat. Despite being an Ome-ga-6, it behaves like an Omega-3 in our bodies. It’s good for the heart, is a strong antioxidant, has anticancer properties, builds muscle and reduces fat.

Fatty Acids—These are parts of fats. Each fat cell has some glycerol (glycerin) and from one to three fatty acids hanging onto it in the three different forms mentioned above.

The “Skinny” on Fats

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The Scoop on Nuts

Nuts are very satisfying. 1 ounce per day is about 180 calories. Shave 90 calories off of your carbohydrate budget and you’ll be in good shape!

How many nuts do you get for an ounce?Peanuts 28

Pistachios 47

Walnut halves 10

Macadamia nuts 10

Hazelnuts 20

Cashews 18

Brazil nuts 6

Almonds 26

Fruit and Veggie PicksAvoid high pesticide fruits and veggies:

Buy organic of the following, or substitute with a choice that is lower in pesticides:

Apples, apricots, artichokes, cantaloupe from Mexico, celery, cherries from the United States, grapes from Chile, peaches, pears, sweet bell peppers, potatoes, raspberries, spinach, strawberries

Lower in pesticides:

When you can’t buy organic (organic is still preferable), choose these:

Asparagus cantaloupe* kiwi pineapple

avocados carrots lettuce (Romaine) radishes

bananas cauliflower mango tangerines

blackberries chard okra tomatoes

blueberries corn onions watermelon

broccoli eggplant papaya

Brussels sprouts grapefruit peaches (canned)

cabbage grapes** peas

* cantaloupe from the United States (in season from May to December)** grapes from the United States (in season from May to December)

Note: If you eat an apple every day, you would be wise to choose organically grown apples. By switching to organic, you will reduce your pesticide exposure from conventionally grown apples by 365 times!

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Pesticides in Fruits and Veggies

The “Dirty Dozen”Each of these foods contained a number of different pesticide residues and showed high concentrations

of pesticides relative toother produce items:

applesstrawberriesgrapes celery peaches spinach

sweet bell peppersimported nectarinescucumbers cherry tomatoes imported snap peaspotatoes

“Dirty Dozen PLUS”The following do not meet traditional “Dirty Dozen” ranking criteria, but were frequently contaminated

with insecticides that are toxic to the human nervous system:

kalecollard greenshot peppers

(EWG* recommends that people who eat a lot of these foods buy organic instead.)

The “Clean Fifteen”Relatively few pesticides were detected on these foods and tests found low total concentrations of pesticides.

Therefore they are the safest conventionally grown crops to consume from the standpoint of pesticide contamination:

avocadossweet cornpineapples cabbagefrozen sweet peas onionsasparagusmangoes

papayaskiwis eggplantgrapefruitcantaloupe cauliflower sweet potatoes

* Source: Environmental Working Group www.ewg.org/foodnews/summary

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Real Food Should Rot!

Dare to Compare

Real Food

Fast Food

FAT, SUGAR, WHITE FLOUR, SALT PRESERVATIVES, FOOD COLORING

Fast foods are excessively high in calories and deficient in nutrients.

VITAMINS, MINERALS, FIBER, PROTEIN, AMINO ACIDS,

PHYTONUTRIENTS, ANTIOXIDANTS

Well balanced, nutritious meals help you maintain a healthy weight.

Intermittent Fasting Benefits

• Increased energy

• Increased immunity

• Enhanced liver function

• Reduced allergy symptoms

• Increased metabolism

• Weight loss

• Improved digestive function

• Reduced joint aches and pains

• Improved sleep

• Heightened mental clarity, focus and memory

• Improved stability of moods and balance

• Feeling of calmness and peace

• Reduced food, alchohol and nicotine craving

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Side Effects of Aspartame

• Decreased vision• Headaches, migraines• Epilectic seizures• Severe depression• Irritability• Phobias• Severe PMS• Hyperactivity in children• Multiple sclerosis (MS)• Chronic fatigue syndrome• Fibromyalgia• Birth defects, including mental retardation

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“Apple” vs. “Pear”

Above waist line

Below waist line

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Lab TestsTraditional vs. Functional

Traditional Lab Test

Optimal Health

Inflammation(Malfunction)

Disease“Normal”

Disease

Functional Lab Test (more sensitive)

Malfunction = A gradiently worsening condition that results in disease.

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Adrenal Exhaustion

The hormones produced by the adrenal glands—DHEA, pregnenelone and cortisol—are important for many normal functions in the body.

When the adrenals are exhausted due to stress, many seemingly unrelated symptoms can arise because the adrenal hormones are not produced at proper levels.

The following is a list of some of the major effects that occur in the body with adrenal exhaustion.

A person with adrenal exhaustion may have symptoms in one or more of these areas:

Fatigue

This is one of the most common symptoms due to lack of adrenaline. Exhaustion may strike a person suddenly in the middle of the day. Another common experience is that the person can make it through their workday but when they get home after work they are completely exhausted.

Immune System Weakness

Bacterial, viral and fungal infections can easily occur and poor wound healing may occur.

Low Blood Sugar

A person can experience symptoms of low blood sugar (light-headedness, fatigue, confusion, weakness, easily upset, headache and visual changes). This can occur 1-2 hours after a meal or after eating refined sugar products (candy, soda, etc.). It may also occur if a meal is delayed and a person gets hungry.

Sugar CravingsA desire for sugar can occur throughout the day whenever the blood sugar drops. This is an attempt to balance the blood sug-ar artificially with the use of refined sugar.

Weight GainAdrenal exhaustion can create excessive weight gain through-out the body and often increases fat deposits around the mid-section of the body.

Thyroid problemsNormal thyroid function is inhibited when the body is experi-encing a chronic stress response associated with adrenal ex-haustion.

Depression, Mood Swings

Neurotransmitters such as serotonin are altered by the abnor-mal stress response that occurs with adrenal exhaustion. This can result in depression or altered moods.

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Hormone Imbalance

The adrenal gland produces the precursor hormones necessary to make testosterone, progesterone and estrogen. Weak adrenal function can result in severe PMS and menopause symptoms as well as other hormone related difficulties such as lack of sex drive.

Sensitivity to Bright LightThe pupils remain dilated which makes the eyes very sensitive to sunlight and/or bright lights.

Ligament Weakness

Joints of the body become irritated easily because ligaments become weak. A person will complain of various joint pains throughout the body and pain in the back and neck. Chronic vertebral subluxation (misalignment) of the spine is common.

Difficulty Waking UpWaking up in the morning can become very difficult and many times a person feels the need to have a stimulant such as coffee in order to really be alert.

Difficulty Going to Sleep or Staying Asleep

The adrenaline imbalance can cause excess adrenaline produc-tion at night resulting in difficulty going to sleep or difficulty staying asleep.

Low Blood Pressure, Faint Feeling When Rapidly Standing Up

Low blood pressure can result from functional hypoadrenia (adrenal exhaustion). A faint feeling occurs when standing rapidly after sitting or lying down. This occurs because blood rushes rapidly from the head when standing due to poor adrenal gland function.

Increased Inflammation Be-cause of Lack of Natural Cortisone

Inflammatory reactions occur easily in the body, which can then result in such things as rheumatoid arthritis (swollen joints), “sensitive” skin, allergic rhinitis (swollen nasal passag-es), colitis, gastric ulcers and other inflammatory disorders.

Poor Dilation of Bronchioles

Bronchioles do not dilate efficiently and asthma-like symptoms will result.

Allergies

Respiratory allergic reactions occur easily or hay fever or sinus symptoms result. Food allergies very commonly occur with ad-renal weakness and can result in not only digestive symptoms but also many other often unexplained symptoms.

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Strategies for Weight Loss

1. Ensure that each meal contains protein, complex carbohydrates and fat in approximately a 30/40/30 ratio. Eat predominantly low glycemic foods.

2. Eat every 4 hours. Breakfast, lunch, afternoon snack, dinner and a bedtime snack.

3. Avoid simple carbohydrates such as: pasta, bread, cookies, pretzels, crackers, candy.

4. Identify if you have any hormonal imbalance (e.g. adrenal, thyroid) and get it treated prop-erly.

5. Correct the underlying cause(s) of any digestive complaints.

6. Identify any hidden food allergies/sensitivities.

7. Exercise at least 100 minutes per week.

8. Drink at least 8 glasses of spring water each day.

9. Eat healthy foods. See section on “A Diet for a Healthy Body”.

10. Get adequate sleep. The average person requires 8 hours of sleep per night.

?

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You Need to Exercise—Why?

Exercise is important to keep both your body and mind fit. Here are some of the basic benefits when embarking upon a lifetime fitness regimen:

Increased Energy By working out on a regular basis, your body becomes more efficient at burning calories. This gives you more energy throughout the day.

Increased MetabolismIncreased physical activity through working out leads to more muscle mass, which itself leads to a higher metabolism. As per some studies, every extra pound of muscle allows you to burn anywhere from 50 -100 calories when at rest.

Improved Muscle Tone Physical activity, especially weight training allows you to change the shape of your body. Since muscle is denser than fat, one can get bigger or smaller by gaining more muscle mass.

Better Health Increased exercise leads to a strengthening of the immune system; which means that one is less likely to get sick when exercising the right amount. On the other hand, over exercising can weaken your immune system and make you sick.

Stress ReductionStress levels are reduced extensively by regular workouts. They allow the individual to take their mind off daily stressors and use pent up energy for productive purpose.

Improved Self-EsteemWhen following an exercise regimen for a regular basis, you bring about greater self-esteem through the results and accomplishment achieved.

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Components of Physical Fitness

Physical fitness is most easily understood by examining its components, or “parts”. There is widespread agreement that these four components are basic.

1) Cardiorespiratory Endurance The ability to deliver oxygen and nutrients to tissues and remove wastes over sustained periods of time. Long runs and swims are among the methods employed in measuring this component.

2) Muscular Strength The ability of a muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various weight-lifting exercises.

3) Muscular Endurance The ability of a muscle, or group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Push-ups are often used to test endurance of arm and shoulder muscles.

4) FlexibilityThe ability to move joints and muscles through their full range of motion. Lack of motion will build up more calcium into joints and result in decreased movement. This will lead to more irritation within the joints and surrounding muscles and cause pain. The sit-and-reach test is a good measure of flexibility of the lower back and backs of the upper legs.

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How to Eat to Control Your Blood Sugar

Blood sugar, also called blood glucose, supplies fuel for every cell in the body—with the brain using blood sugar faster than any other tissue of the body.

Maintaining balanced blood sugar levels is largely controlled by the adrenal glands. When the blood sugar drops below optimal levels for the brain to adequately function, the adrenal glands should immediately produce a hormone to bring the blood sugar up to normal levels. If the adrenal glands are exhausted, they often do not produce these hormones rapidly enough to normalize the blood sugar—and it remains low.

The lowered levels of “fuel” for the cells of the body can result in physical and mental symptoms often known as low blood sugar symptoms such as fatigue, light-headedness, brain fog, sleepiness, headache, depression, irritability, shakiness, or nervousness.

The most detrimental effect of having low blood sugar is that it places unnecessary stress on the adrenal glands. Over a prolonged period of time, the adrenal glands may become even more tired or exhausted. Therefore, proper blood sugar levels are important for cell energy and adrenal health. The easiest way to control blood sugar is to use food rather than relying on the adrenals to normalize the blood sugar.

A steady blood sugar level may be maintained by following four simple rules:

1. Eat within one to two hours of arising. It is important to eat soon after awakening so that the body does not start the day with inadequate blood sugar. DO NOT skip breakfast.

2. Eat at least every four hours.Eating every four hours helps to stabilize blood sugar levels and ensures that the body has a steady supply of “fuel” to maintain normal blood sugar levels. Eat five times a day—three medium meals plus a small snack in the afternoon and a small snack before bed. Eating a snack before bed can often prevent awakening in the middle of the night and feeling poorly rested in the morning.

3. Eat a balance of protein, fat and complex carbohydrates at every meal.To maintain steady blood sugar levels, every meal and every snack should contain protein (from animal or vegetable sources), complex carbohydrates (vegetables, fruit, legumes, whole grains) and fat. Healthy fats should be eaten with every meal and snack (i.e. olive or coconut oil, nuts, avocado). Note: Many foods such as vegetables contain both protein and complex carbohydrates.

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4. Eat the type of carbohydrates that don’t cause a rapid rise in blood sugar. Carbohydrates that cause a rapid rise in blood sugar also tend to cause a rapid fall, resulting in even-tual low blood sugar symptoms. Therefore, the most common foods that should be minimized are highly refined carbohydrates such as sugar, white flour and highly refined grains. These foods cause a rapid increase in blood sugar levels and are said to have a high glycemic index because they enter into the blood stream quickly and cause the blood sugar to rise rapidly when eaten.

AVOID Highly refined carbohydrates

Sugar

White flour

Highly refined grains

Foods that have a low glycemic index tend to enter the blood stream at a slower pace and result in a more even or steady blood sugar level. Therefore, low glycemic index foods should be increased in the diet and should include organic above-the-ground vegetables (asparagus, broccoli, spinach, cabbage, etc.), fruit (except bananas), whole grains such as quinoa, amaranth, brown rice, and beans and legumes.

INCREASE Low glycemic index

foods (these cause the blood sugar

to rise slowly)

Asparagus, broccoli, spinach, cabbage, etc.

Fruit (except bananas)

Whole grains: quinoa, amaranth, brown rice

Beans, legumes

Eating lower glycemic index foods results in much less stress to the adrenal glands and leads to having steady energy levels throughout the day.

Examples of snacks that could be eaten between meals or at bedtime

One pc. deli turkey or chicken (w/no preservatives) ½ apple 6-10 almonds

Hard boiled egg

Small piece fruit

A few nuts

1 serving of plain or fruit-sweetened coconut yogurt (no added sugar)

A large salad Vegetables of your choice

Avocado

Nuts and/or an olive oil-based dressing

Beans

2 cups of cooked vegetables, sautéed in olive or coconut oil, plus seasonings of your choice

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A Diet for a Healthy Body

Definition of a healthy food: a food that is closest to its natural state—because the food will then have its maximum nutritional value.

Food can be altered from its natural state during the growing process by the use of:

• chemical fertilizers • poisonous weed killers • genetic engineering • insecticides and other soil additives

Food can be altered during the preparation or storage process by:

• extreme heating • chemical preservatives • bleaching • maturing agents • artificial flavoring • food additives • artificial coloring

Therefore, a healthy food is a natural substance that has not been biochemically altered in any way.

Example: A fresh, newly harvested potato has a much greater nutritional value than a potato that has been stored, processed, dried and/or packaged into a box of potato flakes.

General Dietary RecommendationsThe following recommendations are made to provide you with the best overall diet for general health.

1. Avoid artificial sweeteners, artificial colors, preservatives and food additives. Limit sugar consumption.

5. Increase the amount of fresh organic vegetables and fruits in your diet to 7-9 servings per day.

2. Restrict dairy products in all forms including goat and sheep products. Dairy products (made from cow’s milk) are the 2nd most common sensitivity in the U.S.

6. Drink enough water: Divide your body weight in half, and that’s how many ounces you should drink per day. (Spring water or filtered water is best).

3. Eat a minimal amount of gluten such as wheat, rye and barley. Gluten reactions are one of the most common sensi-tivities in the U.S. and can have severe detrimental effects on your health. It is estimated that 40% of the population may have this sensitivity.

7. Decrease the intake of heavily processed foods such as white flour, prepackaged foods or prepared food. Eat fresh organic foods whenever possible.

4. Avoid coffee, tea and soda drinks that contain caffeine. Herbal teas, green and white teas are preferred. (Stimulants such as caffeine are especially detrimental for people who are chronically fatigued).

8. A healthy diet contains an approximate breakdown of total calorie intake of 15-30% protein (meats, fish, eggs, vegetables, legumes), 40-65% complex carbohydrates (whole grains, beans, vegetables and fruits) and 20-30% fats (olive oil, fresh nuts, seeds, avocado, cold water fish oils).

Research conducted in the last several years strongly supports these recommendations. Different metabolic types will require varying balances of protein, carbohydrate and fat.

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Directions

1309 S. Mary Avenue, Suite 100 • Sunnyvale, CA 94087(408) 733-0400

www.healthnowmedical.com

From San Francisco: Take 280 South to Hwy 85 NorthFrom Hwy 85, exit at Fremont AvenueTurn right onto Fremont AvenueTravel ½ mile to Mary AvenueTurn right onto Mary AvenueTurn right into 3rd drivewayBuilding 1309 is on your leftSuite 100, main floor

Traveling South on Hwy 101: Take 101 South to Hwy 85 SouthFrom Hwy 85 exit at Fremont Ave.Turn left onto Fremont AvenueTravel ½ mile to Mary AvenueTurn right onto Mary AvenueTurn right into 3rd drivewayBuilding 1309 is on your leftSuite 100, main floor

Traveling North on Hwy 101: Take 101 North to Hwy 237 WestTake Hwy 237 West to Hwy 85 SouthTravel approx 1.5 Miles on Hwy 85Exit at Fremont Avenue.Turn left onto Fremont Ave.Travel ½ mile to Mary AvenueTurn right onto Mary AvenueTurn right into 3rd drivewayBuilding 1309 is on your leftSuite 100, main floor

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Notes

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