Making a Plan. Week 6

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Arthur Malone
5 years ago
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1 Making a Plan Week 6

2 Today Juicing and Blending Detox and cleansing Different antiinflammatory diets Wahl s Andrew Weil Gerson Myers Way Where it all starts and ends? How to make a plan for yourself Principles What to include What to avoid

3 Juicing Extracts fluid, leaves fibre Good for some conditions and not for others Juice more veggies than fruits

4 Blending Provides gut friendly fibre Can be a meal Choose what suits you It could be both

5 Juice/Smoothie Recipe Cleansing 2 stalks celery 1 small cucumber 1 apple, cored and seeded 1-inch piece ginger, peeled 3 leaves Swiss chard or kale 1/2 lemon, peeled 1. Wash and prep all ingredients. 2. Juice/Blend all ingredients. Smoothie 1-2 cups leafy greens 7-8 sprigs of parsley 1 stalk of celery 1 carrot 1 cup wild blueberries 2 tbs nut butter 1/2 avocado 1 tsp flax seed powder 2 tbsp chia seed powder 2 tbsp hemp seeds 1 tbsp cacao powder 1 inch ginger 1/4 cup coconut water/h2o/green tea Blend

6 Cleansing vs Detox Cleanse Detox Simple More rigorous Just one thing or more Done 2-3 times a year Cleaning out with additions or eliminations Short period or every day Many plans May use some herbs and digestive enzymes 3, 7, 21 or 30 day

7 Damage and Repair in Autoimmune Myelin sheath of nerve cells is attacked To repair: Vitamins B1, B9, B12 Omega-3 fatty acids Iodine Neurotransmitters get diminished Amino Acids Sulfur Vitamin B6

8 Feeding the Mitochondria B Vitamin containing foods Fermented foods Sulfur Garlic, ginger, onions, Brussel sprouts Cabbage Antioxidants colored fruits and veggies

9 Nutrition for Brain Better cognitive scores with: Higher levels of B vitamins Vit C Vit. D Vit. E Omega-3 Antioxidants Greens Sulfur Colored veggies Grass fed meat Organ meats Decline in cognition: Trans fats Hydrogenated fats Heated vegetable oils Ref: Neurology, 2012; Jan 24

10 Wahl s Anti-inflammatory Protocol- level 1 INCLUDE Eliminate: Beets Gluten Greens Dairy Berries Sugar Sulfur: Eggs Onions garlic 9 cups a day Preservatives Reined oils Grass-fed meat

11 Wahl s Level 2- Paleo All of level 1 90/10 paleo diet with flexibility Legumes, non-gluten grain, white potatoesonly 2x a week No soy (excepted fermented soy) Meat to min of 9 oz daily Add: Organ meats (organic) Seaweeds Fermented foods Soaked nuts/seeds Raw foods

12 Wahl s level 3- Paleo Plusketogenic High fat, moderate protein, low carb 5 tbsp Coconut oil/day Starchy veggies- 2x/wk Fruit- 1 cup berries/day 6 cups of veggies green leafy Sulfur Colored Eliminate: Legumes Soy Sugar Grains White potatoes All other fruits Intermittent fasting Protein calculated Do not start here. Start with level 1. Get support for this level

13 Level 4 Start incorporating stress relief Build up physical activity slowly CAUTION: This may not work for everyone Start with level 1 elimination Use nightshades with caution (tomato, bell pepper, eggplant)

14 Other Treatments Raw food: the Raw Food Institute: Gerson Therapy: Autoimmune solution: Gabriel Method: Functional Medicine Ontario: Accupuncture Infra Red Sauna Laser Therapy Massage

15 Basic Principles-1 Reduce Risks Junk food Toxins Pollution Stress minimization Pathogen growth Increase Resiliency Add nutrient dense foods Sleep, water and exercise Add prebiotic and probiotic foods to feed microbiome Build Protection against stress High quality relationships Brain activities Mindful eating Stay involved Help others Stress relief

16 Basic Principles-2 Feeding the mitochondria Gut Bacterial balance Nutrition from plant and animal foods Eating in proportion and portion control Sleep, Stress and Exercise routines Reducing inflammation

17 Basic Principle-3 Food Combination Do not mix meat and dairy Do not drink water 20 mins before or after meals Do not drink juices with meals Add spices that kill parasites Have your soup after the meal Resource: Healing with Whole Foods; Paul Pitchford

18 Microbiome Balance 90% bacterial cells- 10% human! A balance of good to bad bugs When good bugs are higher, parasites lie low and vice versa

19 So what causes imbalance in Bug-o-villia? Change in internal environment Cold and dry vs moist and warm Less stomach acid More acidic small intestine More conducive to parasites than symbiotic bugs Rise in infections Body switches to decomposing mode

20 What changes internal environment? Stress/thought patterns Sleep imbalance Food imbalance Movement imbalance Is stress the start of all health problems?

26 Stress and Weight Stress and Diabetes:

27 Results Stress does cause a lot of health issues Hormonal: High cortisol/insulin -> SLEEP deprivation -> Adrenal deprivation Internal environment becomes dry-> favouring parasites Hunger sets in; Cravings FOOD imbalances yeast infections Toxins More parasites than good bugs Mitochondrial damage Low Energy Movement reduction Low neurotransmitter Brain and organ damage Disease Medication

31 Motivation Choices

34 Exercise 1 Write down your Elephant All your health issues All the things you think you need to do Now categorise them as Sleep, Thoughts, Eating and Movement Top 3 concerns

35 Where do I start? Food Addition Fibre Fermented Sulfur veggies Colored veggies Leafy green Elimination/Reduction Sugar Gluten Processed Alcohol Dairy Meat-non-organic/portion Setting routines Morning Meal preparation Exercise Sleep Meditation Socializing Add Probiotics

36 Create Your Own Meal Choose your protein Organic, grass-fed meats Organic, pasture-raised poultry (chicken, turkey, duck) Wild-caught seafood Vegetable protein sourceslentils, beans, sea veggies Choose veggies Leafy greens Greens (broccoli, brussel, asparagus etc) Colored (red cabbage, carrots, beets, etc) Choose starch Sweet potatoes Butternut squash Acorn squash Other squashes Choose fat Coconut oil Olive oil Avocado Olives Organic butter Ghee

37 Quick cooking Methods Saute Steam Bake Stir fry Soup Marinade meats and bake Minced meat with veggies, garlic, onions, tomatoes with herbs and oil Add herbs and condiments- turmeric, cinnamon, cloves, rosemary, dill Lemon juice also helps

38 Breakfast ideas Hot water, ginger, lemon Eggs (optional) Veggies steamed Add sea veggies Steel cut oats Green smoothie or juice Berries Unsweetened Nut milk or kefir/yogurt Brown rice/steel cut oats No packaged products/carb Avocado with veggies Green tea Vegetarian Proteins Nut butters Veggies satueed with lentils Chia seeds Hemp seeds Sprouted lentils and chickpeas Soaked nuts and seeds

39 Group Exercise Write down- 3 mins Introductions- 2 mins I learnt.- 2 min each Discuss- 5 mins I am confused about 2 min Discuss- 5 mins This week, 1-2 things, I would like to change in:(2 mins each) Food Sleep Exercise Happiness Discuss (5 min each) What will be my cue What will be my reward How will I get support

40 My Plan 1 This month, when I see (cue).., I will.. (behaviour) in order To get (reward). This month, every morning (cue), I will (behaviour).. To get (reward)..

41 My Plan 2 This month, every mealtime (cue), I will (behaviour).. To get (reward).. This month, every night (cue), I will (behaviour).. To get (reward)..

42 My Plan 3 This month, every time I am sad, confused, lonely, sick (cue), I will (behaviour).. To get (reward)..

43 Homework & Readings Change your microbiome, Change yourself: Keep a health binder Choose one small change to make Do practice stress relief as a priority Practice loving yourself

So let s talk about the 3 main causes of brain fog and what you can do about them.

So let s talk about the 3 main causes of brain fog and what you can do about them. Foods to End Your Brain Fog & Forgetfulness How often do you find yourself forgetting names or facts that are on the tip of your tongue? Or do you ever walk into a room and forget why you came in there?