Practical tips for advanced self care
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PRACTICAL TIPS FOR ADVANCED SELF CARE
Beverly Rubik, Ph.D.Faculty Member, Doctoral Programs
Union Institute and University
and
Integrative Health Educator Health Medicine Center
Walnut Creek, CA
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Current Biomedical Model 60% allopathic care (drugs, surgeries,
vaccines) 25% alternative and complementary
health care 15% self-care
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The New Health Care Model
60% enhanced self care 25% alternative and complementary
medicine or integrative care from practitioners
15% allopathic care
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The Heart of Healthcare is Self Care
Stress reduction Optimal nutrition Regular physical exercise Sense of life purpose, self-awareness and
self-expression Right relationship to others and the
environment
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Enhanced Self-Care It’s not what’s prescribed---it’s what you
do, how you do it, and how frequently you do it.
Healthy lifestyle and mind-body self care
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The Role of Chronic Stress
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“Fight or Flight” Response Adrenaline up Blood pressure up Breath rate up Muscle tension up Intestinal activity down Immune response down Brain cortical activity down Survival-oriented decisions up
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Prolonged Stress Response Produces, Over Time:
Cortisol increase increased belly fat Blood sugar up Insulin up Cholesterol up Immune response down Chronic inflammation up
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Prolonged Stress Contributes to:
Every major illness and condition, including
Heart disease Diabetes Cancer Infections Autoimmune diseases Chronic pain Anxiety, depression Early death
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Reducing Stress Through Mind-Body Practices Can:
Enhance immunity Reduce chronic inflammation Decrease blood pressure Normalize blood sugar Promote growth & development of brain
cells Improve mood and sense of well-being Speed up healing processes
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Healthy Practices to Mitigate Stress
Meditation Yoga Qigong Guided visualization Progressive relaxation exercises Autogenic training and biofeedback (Cardiovascular aerobic exercise)
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Nutrition The biggest client of food processors is
the fast food industry. See the documentary: “Food, Inc.” Many people are out of touch with what
they eat and with what natural whole food is.
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Nutrition: SweetenersAVOID CONSUME
Artificial sweeteners Aspartame (Equal) Saccharin (Sweet ‘n
Low) Sucralose (Splenda)
High fructose corn syrup
corn syrup corn sweeteners
Natural sweeteners Raw honey Brown rice syrup Agave syrup Maple syrup Sugar (sucrose), small
amounts
Stevia (herb)
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Nutrition: FatsAVOID CONSUME
Hydrogenated fats Cottonseed oil Canola oil Sunflower, safflower,
soy, peanut, other liquid and solid “vegetable oil”
Butter Coconut oil Palm oil Lard & tallow from
free-range animals
Olive oil--<350 Degrees
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Nutrition: Fish, Flesh, and Fowl
AVOID CONSUME Conventional animal
meat (fed corn & soy) Conventional poultry Farmed fish, including
“Atlantic salmon”
Conventional eggs
Free range animal meat, including the whole animal—organ meat, bone broth, etc.
Free range chickens—whole animal
Wild fish in moderation
Free range eggs
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Nutrition: Fruits & Vegetables
AVOID CONSUME Vegetables cooked
over 24-48 hours ago Produce and herbs
from China and India Conventional farmed
produce Same foods, over
and over again
Raw > cooked Fresh vegetables,
lightly cooked Local organic
produce Wide variety of
vegetables & fruits
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Nutrition: BeveragesAVOID CONSUME
Soda pop Tap water Bottled water
Drink less acidic beverages: tea, coffee, beer, wine
Quality water; ionized water is best (email me for details!)
Fermented low-alcoholic beverages such as kombucha, Rejuvelac, beet kvass
Drink still alkaline water, pH over 8.0
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Nutrition: Naturally Fermented Foods—eat at least one daily
Yogurt Sauerkraut Kimchee Buttermilk Raw cheese Sour cream
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Reconnect with Natural Foods and Nature
Eat foods in season Shop at farmers’ markets instead of
grocery stores Grow your own food:
Organic gardening with compost Sprout edible seeds indoors for salads
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Nutrition: Weight Control TIps Avoid fast food Avoid nonfat foods Eat less carbohydrates with increasing
age Eat high quality food; eat less; eat slowly Whole foods take more time to chew and
satisfy sooner Big meals early in day; small meals later
on Vigorous exercise early in the day, 4
times/wk Fast one day per week, taking only water