Biochemical

Biomechanical

Pyschosocial

Biochemical

      Nutrition Adequate amounts of 8 basic nutrients or approximately 50 nutrients

Macronutrients

   1. PROTEIN – 8 essential amino acids ( 10 for children; 11 for premature infants)

isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine, histidine

arginine – essential for children

cysteine - essential for premature infant.          

Your body makes nonessential amino acids from the essential amino acids.      Non-essential Amino Acids: Alanine, Arginine, Asparagine, Aspartic Acid,  Cysteine &  Cystine, Glutamic Acid, Glutamine, Glutathione,  Glycine,  Ornathine, Proline, Serine, Taurine and Tyrosine.

An individual needs at least a 50 gram minimum to be healthy but active or larger individuals may need more grams of protein per day. Usually between 60 – 80 grams per day for females and more for athletes.

         When a person is not healthy then they may want to try to eat protein, even in small amounts at least 3 times a day. Protein has a half life of 7 -14 days and when a person is deficient cells can begin to breakdown and degenerate. A steady intake can help the cells heal including some of the nerve cells. Protein is required to make hormones and enzymes which keep the system running.  If you are not getting enough protein in your diet the system may break down cellular walls and components to get that protein. Protein is required for repair of cells and tissues after injuries.

 2. CARBOHYDRATES – a source of quick, clean energy.   A problem is the maximum of refined carbohydrates. Refined carbohydrates raise insulin levels and can raise the levels to a hyper insulin state.

Getting most of your carbohydrates from fruits, vegetables and whole grains such as brown rice is what the body actually needs. Not the empty carbohydrates of refined sugar and flour. There are 8 essential sugars which you can get by eating an assortment of healthy carbs. Often nutritionists are suggesting to eat food with different colors and try to get in the “rainbow” of colors throughout the day to ensure you get the variety of sugars and bioflavonoids your body needs.

The 8 Essential glyconutrients: 1. Glucose 2. Mannose 3. Galactose 4. Fucose 5. N-AcetylGalactosamine 6. N-AcetylGlucosamine 7. N-AcetylNeuraminic Acid 8. Xylose

If you have health problems and need an extra boost here is a supplement:

Ambrotose a glyconutrient. A supplement that supplies the 8 essential sugars. You can call Terri at (215) 538-5339. She is very knowledgeable and can tell you about this product. There are many distributors but she is a friend so promoting her.

 I like this page on line.   http://www.sunfood.com/MyPages/essential-sugars.aspx  by David Wolfe.    It gives good information about each sugar and which foods they are found in. It has good information about raw foods as well.  He also has products that are helpful for healthy living.

The dangers of High Fructose Corn Syrup have been know for some time, but the food industry keeps putting it into almost every prepared food. There is mounting evidence that this is a huge culprit for the increase in diabetes and obesity that we have seen in the last 10 -15 years. Dr Mercola has a great article on it here. http://articles.mercola.com/sites/articles/archive/2009/03/24/Why-HighFructose-Corn-Syrup-Causes-Insulin-Resistance.aspx     I am a regular subscriber to his online newsletter.

 

3. FATS – 2 essential fatty acids (EFA’s) – Linoleic Acid (LA)  3-9 grams/day   and Alpha –linolenic Acid (LNA)  2-6 grams/day

Although most fish oils are high in EPA and DHA, there are some fish oils which are not. Flounder, swordfish and sole are particularly low in EPA and DHA. Fish oils having the highest levels of EPA and DHA include mackerel, herring and salmon. Some fish, such as cod and haddock, store most of their fat in the liver, therefore the liver oils of these fish should be taken rather than the fillet.

I found tremendous information  about fats from reading Udo Erasmus and here is his website. Start with the top and click on 1 fats intro.             http://www.udoerasmus.com/FAQ/FAQ_index_en.htm   

A website that is more technical on the subject of fats is this one : http://www.benbest.com/health/essfat.html

If you are interested in taking a fish oil supplement, look for something that has as least EPA and DHA of 200 - 300 mg. Nordic Naturals is a wonderful fish oil product and their website is very informative.     http://www.nordicnaturals.com/index.php    Many health food stores carry their product.

Vitamin D can not only be obtained form sunlight but from animal fats such as fish oil, butter and butter cream. So get good quality and enjoy a little each day.

 Micronutrients

4. VITAMINS 13– A, B1, B2, B3, B5, B6, B7-biotin, B9 –folic acid, B12, C, D, E, K     Vitamins are best when you get them form whole foods. So eat a variety. Taking a multivitamin is becoming more controversial. I take one 2-3 times a week for insurance.

There are many good multivitamins on the market. The one I take and I feel is an excellent product from wellness resource. The product is called Daily Energy Multiple.    http://www.wellnessresources.com/

 5. MINERALS (21 or 22 -not sure about Tin) ; calcium, phosphorus, potassium, sulphur, sodium, chlorine, magnesium, silicon, iron, fluorine, zinc, strontium, copper, vanadium, selenium, manganese, iodine, nickel, molybdenum, cobalt, chromium..   Minerals are like our foundation. They run all the metabolic cycles. Some of them are needed in large amounts or mega- minerals and others we need in very small amounts, trace minerals. Good health and good response to nutrition, herbs, drugs, therapies, etc  are  all enhanced when the body has enough minerals. Many of the minerals are stripped out of our foods, especially processed foods. Modern farming practices deplete the soils of minerals and many nutritionist feel that we must supplement with minerals.

My favorite mega-mineral complex is Country Life Total Mins iron free. (unless your doctor says you need iron, it is best to not include it in supplements.)     http://www.country-life.com/moreinfo.cfm?Category=10&Product_ID=174.   They will give you a store locator in your area.   I usually find it at my local health food store.

For trace minerals. Most any trace mineral complex you find will be OK. I like emer’gen-C from Alacer. 

I get Emer’gen-C at  http://www.swansonvitamins.com/#    for ½ price.

  • They have great sales and prices in general on a wide variety of supplements.  Emer’gen-C, however has Vitamin C and B vitamins as well as minerals. It also has potassium, all of which are good but do not want to take more than one packet a day. Occasionally I take more when I am feeling crummy or am under unusual stress.

  •  People have given me good feedback about their  liquid  Vitamin D

  •  I think Lea Swanson does a nice job with his newsletter and health updates so consider getting on his mailing list.

 Other nutrients

6. WATER:  Drinking adequate amounts of water.  As you have probably heard, many experts say one should consume eight 8-ounce glasses of water each day. Although this is a good estimate, the actual amount of water your body needs varies depending on the individual. Here are three aspects you should consider when figuring out how much water you should drink on a daily basis.

1. Your weight.

2. Physical activity (running, working out, or any activity).

3.  The foods you eat. Are they dense and dry or do you eat watery food like fruit.

4.  The climate you live in.

Kidney physiologists at the National Institute for Health recommend that in a temperate climate 4 - 8oz glasses or a liter is just fine for the average person.

It is noteworthy that when it comes to hydrating the intestines properly, it is not done by drinking more water. Water gets absorbed into the system through the stomach and maybe some in the small intestine and not much of it ever reaches the large intestine. Eating watery food like fruits, particularly something like watermelon,  bring that fluid further down the intestine, since the fluid is locked inside the food, and then as it gets digested, it is released into the intestines. So if you are drinking lots of water maybe you need to put down that water bottle some of the time and pick up some fruit instead. 

A fantastic Colon Hydrotherapy  therapist in the Minneapolis/St Paul area is Kristin Burich at   www.healingwithinmn.com

7. OXYGEN – we need plenty of oxygen for good health. The rib cage needs to be flexible to allow taking in a deep breath. If it has become stiff you may not be getting enough oxygen. You can check this by taking a tape measure and measuring your chest at the level of your arm pit. After you have the tape measure in place, take a deep breath. Your rib cage should expand the tape measure at least an inch. If not, your rib cage is too stiff. I recommend you find a massage therapist such as neuromuscular therapy and have them work with the muscles of your rib cage including the diaphragm. Neuromuscular therapist have been trained to release these muscles.

As follow up you may want to take a basic yoga class or work with a Pilates instructor and they will teach you how to “breath".

8. SUNLIGHT   The latest research shows us the importance of Vit D which is made in your skin with the sun as a catalyst. However, here in the north in the winter, it is unlikely we are getting enough sun exposure on our skin. Vit D3 supplements might be necessary. Check with your doctor. Many of my clients have had blood tests and their doctors have prescribed Vitamin D. 

Here is an interesting and extensive article on sunlight. http://www.oasisadvancedwellness.com/learning/sun-health.html

Outstanding product

I have never in the 20 years of practice commented this much on a product.

Protandim.  A powerful indirect antioxidant which is important for maintaining health. Protandim signals our own genes to make a whole network of antioxidant and detoxifying enzymes. Our own bodies are capable of making its own antioxidants but with reduced quality of nutrition of our foods and all the excessive exposure to the chemical toxins, electromagnetic radiation of technology and stress of our modern society our body becomes less able to produce effective amounts of these enzymes. Protandim is made up of extracts of its five main ingredients, turmeric, green tea extract,  milk thistle, bacopa, ashwaganda blended into a very specific formulation. A recent study has confirmed that the precise synergy of the blend is what makes Protandim many times more effective than the ingredients taken individually.

Protandim has been clinically shown to reduce oxidative stress by 40% by increasing the production of antioxidant enzymes. It also increases our own production of glutathione by 300%. Glutathione is a powerful antioxidant that is remarkable detoxifier of toxins, drugs and heavy metals out of our brain, livers and the body in general.

Free radicals damage cells and when free radicals accumulate in our system there is more and more damage on a cellular level. Protandim gives the body significant ability to fight the free radicals and it basically heals the body at a cellular level. When the body no longer has to put its resources towards constantly maintaining damaged cells, it is freed up to heal other ailments that we may be experiencing. Many people I know have had a variety of chronic conditions clear up or improve significantly. I think everyone should be on this but especially if you are hitting 40 or older.

I personally have noticed the following.

A foot injury that would not clear up finally healed and I can walk again.

 I have reduced pain in my neck which has hurt for 20 years. Its not perfect but hey- I will take what I can get. If flares a little if I over use it. But I can get away with a lot more than I use to.

Its easier to work out. Working out is essential for good health. I had not been able to work out properly due to the foot pain. So exercise became more difficult. Protandim made a difference in feeling less achy, stiff and aauggh- old.

I am sleeping better. That took awhile probably due to the fact that it had become a serious issue.

My nails are growing faster again - like they did 10 years ago when I had to cut them every week. I have not had to trim them as often over the last 5-10 years and now I have remember to trim them every week again.

I have noticed that clients that have been on it for about 2 months have less issues in the muscles. (Maybe I need to stop talking about this stuff or I will work my way out of business. )

Its hard to describe the overall feeling. It is subtle, yet I feel like my overall wellbeing is stronger and more capable.

I have to say – of all the years I have been in alternative health, I am most impressed with Protandim  and the powerful implications it has for chronic conditions.  I have been taking alot of supplements and yet I still noticed improvement in overall health.

Go to http://lifevantage.com/healingwithin/ to read more about Protandim. You can order it from that website. Or email me about it.  pbergs@comcast.net

This is also turning out to be a good business. It is a network marketing business which I thought I would never have gotten into. But I am enjoying it and having fun meeting up with new people and getting to know others. It's actually fairly simple once you get the hang of it.

           Overall health picture

Probiotics and enzymes are and important part of health

Dr Mercola's article

http://articles.mercola.com/sites/articles/archive/2009/04/18/Probiotics-The-Case-for-Healthy-Bowels.aspx

There is an excellent book called Gut and Psychology by Dr. Natasha Campbell-McBride's

      http://www.gutandpsychologysyndrome.com/

For a good probiotic product contact Kristin Burich at www.healingwithinmn.com here in the Twin Cities. She carries products from Ronald Schneider. His website is here.

      http://www.orderenrichinggiftsnow.com/shop/   

Digestive Enzymes - also available from  http://www.orderenrichinggiftsnow.com/shop/   This product will digest every food that you eat even if you are allergic to it. Go to the website and watch the video. I have heard him speak and he does know his science and enzymes.

Ron Schneider has a conference call on Wednesdays where he will go over questions that you send in prior to the call via email. Take advantage of this scientist who really knows body chemistry.

 

Informational websites on nutritional health:

http://www.shirleys-wellness-cafe.com/     This website has a tremendous amount of information.

http://www.drrathresearch.org/about_drrath/index.html

http://www.dadamo.com/   Dr D'Adamo focuses his research and books on eating for your blood type

http://www.gardenoflife.com/way_of_life.shtml    Jordan Rubin has an amazing story on health and how he came to the brink of death with a severe form on Crohn's disease. His journey lead him to develop great products and he is an expert on probiotics.

http://www.fatresistancediet.com/frontpage.htm

 

 

 

 

 

 

 

 

Biomechanical

Fitness

Here is a video by Dr Mercola who reviews the 4 parts of exercise.

 

http://articles.mercola.com/sites/articles/archive/2009/04/28/Primary-Principles-of-Exercise-Aerobic-Interval-Strength-Core.aspx

I recommend the DVD R-phase for people recovering from disuse and trying to get their body prepared to exercise again. It is also a terrific warm up for use on a regular basis.

http://www.zhealth.net/

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http://www.miketnelson.blogspot.com/   Mike is  highly trained in the field of exercise and has trained with Dr Cobb in the Z-health system. So if you are a looking for a practitioner, he is in the Minneapolis area.

http://franztrainingblog.blogspot.com/

http://coachkeats.blogspot.com/

 

 

 

Psychosocial

EMDR is a terrific technique especially for  PTSD.    www.emdr.com

Emotional freedom technique    http://www.emofree.com/    You can go on their website and download the manual and sign up for a newsletter via email.

Emotional Freedom Techniques (EFT) is an emotional, needle free version of acupuncture  that is based on new discoveries regarding the connection between your body's subtle energies, your emotions, and your health. EFT has been reported successful in thousands of cases covering a huge range of emotional, health and performance issues. It often works where nothing else will.

Dr Mercola is a big supporter of EFT and here is a link to one of his articles on EFT.

http://products.mercola.com/eft-world-summit/?source=nl

Karen Benson of Minneapolis area is a teacher of both EFT and applied kinesiology.  She is excellent at what she does and sure knows her stuff.     www.karenbensonkinesiology.com

Karen is a practitioner of EFT and Applied Kinesiology in the Twin Cities and is very very good at what she does.

Rachel Neumann      http://coachingforinsight.com/    a practitioner in the technique EFT  and she has files that can be downloaded from her website with the tapping points. I have known Rachel for a ga-zillion years. You don't get better than she at combining bodywork and emotional and spiritual issues. She works mostly in Arizona but if you are down there for the winter-???  She does work with people over the phone and through Skype. I highly --highly recommend her.

 

(Some of this is still in development- so check back. )  As I get permission from practitioners I will put some of their info on here.

 

 

 

Products

http://www.optp.com/   They have some great products for helping with therapy to self care.

http://www.mortonsfoot.com/    This is where I send alot of people to get the posture insoles I talk about in my classes

http://www.posturedyn.com/  This site has the insoles but is geared for the professional

http://www.yamunabodyrolling.com/   One of the best self care products I have ever had. The body balls that I roll on and serves to help with self massage. They work great on the spine. OPTP (above carries the balls also)  

http://www.stretchingusa.com/   The active isolated stretching with Aaron Mattes. You can get a DVD and learn the stretches.

For general health:

http://www.healthy.net/index.asp     When you go here click on a condition and a list of articles comes up for you to read and some of the practitioners websites are included.

 

 

 

 

 

 

 

 

 

 

 

         1. Aerobic     2. Interval (Anaerobic) Training    3. Strength Training    4. Core Exercises