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

Current Biomedical Model 60% allopathic care (drugs, surgeries,

vaccines) 25% alternative and complementary

health care 15% self-care

The New Health Care Model

60% enhanced self care 25% alternative and complementary

medicine or integrative care from practitioners

15% allopathic care

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

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

The Role of Chronic Stress

“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

Prolonged Stress Response Produces, Over Time:

Cortisol increase increased belly fat Blood sugar up Insulin up Cholesterol up Immune response down Chronic inflammation up

Prolonged Stress Contributes to:

Every major illness and condition, including

Heart disease Diabetes Cancer Infections Autoimmune diseases Chronic pain Anxiety, depression Early death

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

Healthy Practices to Mitigate Stress

Meditation Yoga Qigong Guided visualization Progressive relaxation exercises Autogenic training and biofeedback (Cardiovascular aerobic exercise)

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.

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)

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

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

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

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

Nutrition: Naturally Fermented Foods—eat at least one daily

Yogurt Sauerkraut Kimchee Buttermilk Raw cheese Sour cream

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

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

For more information, contact:Beverly Rubik, Ph.D.

brubik@earthlink.net