Executive Wellness
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Transcript of Executive Wellness
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Carla Heiser, MS RD LD
Jacquie DiPego, LSE
Avellino Group, Ltd. Health Beyond Medicine™At the Oasis Center for Health
Achieving a competitive edge with nutritional and lifestyle management
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Wellness: A Changing Perspective
Choreographed Lifestyle: Making choices toward a more successful
existence. Good nutrition, fitness, risk factor management
& weight control . Proactive approaches designed to achieve
optimum health, social, spiritual needs, physical, psychological, and emotional functioning.
Overall improved quality of life.
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ROI People who take care of themselves and
manage their lifestyles are healthier, more productive, have fewer absences from work, and make fewer demands for medical services.
A year long self care education program resulted in a 17 % decline in total medical visits and a 35% decline in medical visits for minor illness. (JAMA)
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Nutritional Rx 2010
Dietary Cholesterol is good for you Eat Avocados Eat Nuts Lean red meat is nutrient rich Consider the sugar content of milk Select other sources of calcium to
optimize bone health Salt restriction may not lower blood
pressure Sunlight is good for you
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Key Ingredient: Cholesterol
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Inflammation is the basis of Disease
Underneath heart disease, diabetes, cancer, parkinson's, Alzheimer's & autoimmune diseases.
Excess body fat, out-of-control appetites, food cravings, food addictions, diabetes, & the inability to lose body weight.
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Martins D et al. Prevalence of Cardiovascular Risk Factors andthe Serum Levels of 25-Hydroxyvitamin D in the United States.Arch Intern Med. 2007;167(11):1159-1165.
Vitamin D Deficiency – USA <30 ng/mL 25(OH)D
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Care Packages
Group Classes
1-1 Counseling Medical Nutrition Therapy
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Basic labs
Initial Nutrition
&
Culinary Consults
Special Labs
Nutrition education
Culinary Classes
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Avellino 1: Core Care Package
Basic Labs 1st Line Therapy Book Meditation CD Core Supplements
Multivitamin and MineralAntioxidant Fish Oil
Change breakfast recipe cards
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Avellino Custom Care Packages Plan II:
Liver and Digestive Optimizing
Plan III:Weight Management
Plan IVStress Reduction
Plan VHormone Balancing
Plan VIRestore Sleep
Plan VIIPain Relief
Plan VIIIPhysical performance
Enhancement
Plan VIIIComprehensive
Nutritional Medical
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Components
Group Classes 1-1 Nutritional Medicine consultations Culinary Consults Culinary demos and workshops Basic and Specialty Labs Core Supplement Packages
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Rx: Step 1 Take the Red Out
Limit aggravating foods
Limit sugar & refined carbohydrates
Limit Bad FatsTrans fatsRefined, commercial
oils
Eat good fatsOmega 3
○ Fish Oil○ Flax Oil
Olive oil types
Eat whole foods Include vitamin,
mineral & anti-oxidant rich foods
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16
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Fate of Carbohydrates: All Carbs Convert to Sugar
Sugar
- JIT:
-Immediate Energy
- Too much
-Inflammation
-Storage
* Muscle or liver
* Fat
17Copyright Ailanto, LLC 2008
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Carb Distinctions Fast & Furious
Sugar & refined, processed starchesSkim milk
Sticky CarbsGrains: breads, rice, cereal, pasta, crackers
Slow & SteadyLegumes, root vegetables, non-starchy
vegetables, low glycemic fruits
18Copyright Ailanto, LLC 2008
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Understanding Carbohydrates
Breakfast2 cups honey bunches of oats12 oz. skim milk1 banana
110 g total carb Converts to 27 tsp sugar within an hour > OGTT
19Copyright Ailanto, LLC 2008
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Rx: Eat a Good Breakfast
Fruit & nuts or nut butter Peanut, sunflower seed,
almond, or cashew butter Nut bars
(low sugar < 8 g sugar) Kind Boomi BioBar
Fruit & nuts Real cheese and fruit
Organic or European Goat or sheep milk cheeses
Greek Style, 0 % fat Yogurt Low sugar yogurt 6-8 g sugar With sliced berries and nuts
Chicken or turkey sausage Organic, low fat, lean and vegetables
Chicken, turkey or lean meat with vegetables & beans
Eggs as tolerated Crab or salmon cakes and
vegetables Beans as a side dish instead
of bread, cereal or hash browns
20Copyright Ailanto, LLC 2008
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Jacquie’s Lifestyle Recipes
Nut MuesliCinnamon Walnut CrunchAlmond PancakeProtein/Nut BarsSmoothies
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Here’s to Your Health
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201 Ogden Avenue
Suite 115
Hinsdale, IL 60521
630.325.2880
Avellino Group, Ltd. Health Beyond Medicine™At the Oasis Center for Health
Achieving a competitive edge with nutritional and lifestyle management
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Recommendations to Get Sufficient Calcium and Vitamin D
Adults need 400-800 units a day
More if there is a deficiency to correct
70 year olds or older and those with osteoporosis may need more
Sources of Vitamin D Cod Liver Oil Oily Fish Sensible sunlight Organic, 2% fortified milk ,
cheese and unsweetened yogurt (Greek style)
Fortified, unsweetened, Almond Milk (0 g sugar)
Eggs (yolk) or beef liver Supplements
recommended and monitored by a licensed professional
25National Osteoporosis Foundation: http://www.nof.org/prevention/calcium.htm [BC Health Files. Food sources of calcium and vitamin D.] http://www.bchealthguide.org/healthfiles/hfile68e.stm
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Smoothie
2 scoops Protein Powder Frozen berries, mango, papaya or pineapple ½ c Choose 1:
1c almond milk unsweetened original(Blue Diamond 2 g Carb)
OR1/3 c light coconut milk (low sugar) & 6 oz waterOR2 oz. low sugar pure cranberry juice & 6 oz water
Flax oil 1 Tbsp Blenderize
26Copyright Ailanto, LLC 2008
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Focus on Super Foods Foods containing compounds so powerful
that they have a profound effect on your health.
50 -70 % of suffering could be eliminated by choosing superfoods.
With a few exceptions, superfoods are the kind of foods you can just pick up & eat. They don’t require extensive preparation or cooking.
They are food the way nature intended for you to eat food, & are perfect for a family on the go.
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“An Apple a Day”
Normalize cholesterol levels Reduce risk of stroke, cancer, & type 2
diabetes. Improve lung function & lower risk for
respiratory disease– Cut smokers’ risk of chronic obstructive
pulmonary disease (COPD) in half. Protect from plaque build-up Lower risk for metabolic syndrome– > 3
symptoms related to risk for heart disease
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Berries
Protect the body against damaging free radicals.
Rich in antioxidants & a good source of vitamins, minerals & dietary fiber.
High in folic acid, & manganese. Oxygen radical absorbance capacity
(ORAC) is among the highest found among fruits & vegetables..
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Cruciferous Vegetables Sulfur-containing
compounds Broccoli, cabbage, kale,
radish, brussels sprouts, cauliflower, collard greens, kohlrabi, mustard, rutabaga, turnips, bok choy, Chinese cabbage, arugula, & watercress.
Eliminates carcinogens before DNA damage
Prevents normal cells from being transformed into cancer cells.
Contains Diindolymethane (DIM):Prevents & treats breast,
prostate, colon & pancreatic cancers.
Modifies estrogen metabolism for men & women.
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Beans & Lenti ls Provide soluble fiber that passes through
the digestive tract grabbing & trapping bile that contains cholesterol, & removing it from the body.
A cup of cooked beans a day reduces risk of heart attack by almost 40%.
Creates more insulin receptor sites allowing insulin to get to cells
Insulin resistance improves from an increase in receptor sites.
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Omega 3 Rich Fats & Oils
Cod liver oil: (flavored) 1 tsp Flax oil blend: 1 Tbsp Walnut oil: 2 Tbsp Cold Water Fish:
SalmonAhi or yellow fin tuna Trout Cod Sardines
32Copyright Ailanto, LLC 2008
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Monounsaturated Rich
Avocado Canola or Olive oil Olives Hummus Tahini Raw nuts & seeds
Almonds, Cashews, walnutsSesame, pumpkin Natural nut butter
33Copyright Ailanto, LLC 2008
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Salmon & Wild Cold Water Fish Prevents erratic heart
rhythms. Lessens blood clotting. Improves cholesterol, &
prevent cholesterol from becoming damaged.
On par with anti-inflammatory drugs without the side effects
Lowers triglycerides levels. Source of B vitamins to
normalize blood pressure & promote heart health.
Eating salmon 1 to 3 times/month protects
against stroke 4 times/month reduces the
risk for atherosclerosis & vein thrombosis by 30-45%
Improves insulin & lessens obesity.
EPA stimulates leptin, a hormone that helps regulate food intake, body weight & metabolism.
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Using Flax Oil
Butter, flax oil & cinnamon spread
Juice, natural vegetable juice, V8 or Tomato, low sodium 4-6 oz
Juice, natural fruit 2oz. Protein Smoothie Soups, beans Bean dip or other
prepared dishes Salad dressing
Salsa Guacamole Hot pepper spread Hummus Mustard/horseradish
spread Peanut or other nut
butter (decant natural oil & add flax oil, refrigerate after opening & blending)
Pesto Olive Tapenade
35Copyright Ailanto, LLC 2008
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Nuts & Seeds > 5 servings/week reduces heart attack risk by 60%. People who eat nuts are generally thinner, & have
better bones. They are also at a lower risk for cancer & inflammation.
Lower blood cholesterol, triglycerides & LDL. Contain manganese & other antioxidants Provide high amounts of magnesium, boron, zinc --
minerals essential for heart & bone health. Contains vitamin E, folic acid, copper, & the amino
acid arginine which is a precursor of human growth hormone.
Contain tryptophan, a stimulator of serotonin to reduce depression & boosts relaxation & sleep.