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E S S E N C E o f W e l l n e s s
Quest ionnai re
Dr. Gordon Pedersen
The most important part of something, its truest most indispensable qualities.
EAT CORRECTLY1. Ieatfiveservingsoffruitsandvegetablesaday T F
2. Ieatabalanceddietmostofthetime T F
3. Iamwithin10poundsofmyidealweight T F
4. Ieatnormalportionsatmostmeals T F
5. Ilimitfastfoodandsugarintake T F
6. Myeatinghabitsarenotinfluencedbystressandemotions T F
7. Inevereatafter7:00pmatnight T F
8. Idon’teatmicrowavedfoods(morethanonceaday) T F
SLEEP HABITS1. Ifallasleepeasilyandquickly T F
2. Isleepdeeplyenoughtoentertheremcycle T F
3. Myqualityofsleepisnotaffectedbystress T F
4. Igetatleast7hoursofrestfulsleeppernight T F
5. Mysleepisneverdisruptedbysleepapnea T F
6. IfeelrefreshedafterIsleep T F
7. Idonottakeprescriptionsleepaids T F
8. IdonotuseaC-paptosleep T F
SUPPLEMENT DAILY 1. Igetallthevitamins,minerals,aminoacids,proteins, T F starches,essentialfattyacids,carbohydrates,fiber, enzymesandprobioticsIneedfromthefoodsIeat
2. Myimmunesystemishealthyandrobust T F
3. Irarelyfeelweakorlethargic T F
4. Idon’tgetsickmorethanthreetimesayear T F
5. Ineverdrinkdietsodas T F
6. Itakeadailymultivitamin T F
7. Idrinkliquidsilverdaily T F
8. Ihatetoeathealthyfoods T F
Instructions:AnswerTrueorFalsetothequestionsbelowandtotalallTRUEanswers.
E S S E N C E is:
T score
T score
T score
EXERCISE REGULARLY 1. IsweatwhenIexercise T F
2. Iget30minutesofexerciseatleastthreetimesaweek T F
3. Mybloodpressureisinthenormalrange T F
4. Icanrunatleastonemilerightnow T F
5. Igetmyheartrateupto125beatsperminutewhenIexercise T F
6. Ihaveneverhadabloodsugarimbalance T F
7. Ilovetoexercise T F
8. IhaveawrittenexerciseplanthatIfollowrightnow T F
NEUTRALIZE GERMS AND POISONS IN THE AIR, WATER AND BODY
1. Irarelysufferfromenvironmentalpollution/toxins? T F
2. Mymusclesandjointsarepainfree T F
3. Iamwellmostofthetime T F
4. IhavealltheenergyIneedeveryday T F
5. Ihavenottakenantibioticsinthepasttwoyears T F
6. Iprotectmyselffromcellphoneradiation T F
7. Iuseadailysilversupplementtoneutralizebacteria,virusesandyeast T F
8. Ineversmokeordrinkalcohol T F
CLEAN HEALTHY WATER1. Icarryawaterbottleanddrinkfromitregularly T F
2. Idrink64ozofalkalinewaterdaily T F
3. Idonotsufferfromdryeyes,dryskin,headachesor T F lowenergymorethanonceamonth
4. Idonotgetconstipatedmorethanonceamonth T F
5. Myskinisinexcellentstructureandfunction T F
6. Ieatfoodsthatmakemybodyalkaline T F
7. Iusesilverinmydrinkingwater T F
8. Iuseawaterpurifierorhumidifierinmyhouse T F
ELIMINATE STRESS 1. Ilosesleepatnightworrying T F
2. Ihaveplentyofdailyenergy T F
3. Ihavehealthymentalhealthandgoodmemoryrecall T F
4. Myathleticabilitiesareexcellentformyage T F
5. Myemotions/moodarenormal.Andhealthy T F
6. Mysexdriveisnormalformyage T F
7. IrecognizewhenIamsufferingfromtoomuchstress T F
8. Iknowwhatmybodyneedstorelievestressanddefuseacrisis T F
T score
T score
T score
T score
CountallTrueanswersandgivethemonepointeach,thenrecordyourscoresbelow.TotalthescorestogetanoverallESSENCEscore.Theloweryourscore(fewerTRUEanswers),themoreyouneedhelpinthatarea.
E S S E N C E o f W e l l n e s s Quest ionnaire
Tally Sheet for the
Overall ESSENCE ScoreTallyallTRUEanswersineachcategoryandrecord
ExcellentHealth: 47–56GoodHealth: 39–46FairHealth: 32–38PoorHealth: 0–31
Toimproveyourhealth,focusontheweakestareasfirst.Retestevery30daysandfocusontheweakestareas.Continuethisprocessandmonitoryourwellness.Toimproveyourhealth,focusontheweakestareasfirst.Retestevery30daysandfocusontheweakestareas.Continuethisprocessandmonitoryourwellness.
EAT CORRECTLY AND EXERCISE
SLEEP CORRECTLY
SUPPLEMENT DAILY
EXERCISE REGULARLY
NEUTRALIZE POISONS
CLEAN WATER
ELIMINATE STRESS
_____________ T score
_____________ T score
_____________ T score
_____________ T score
_____________ T score
_____________ T score
_____________ T score
_____________TOTAL
Startwithasilvercleanse:SwallowliquidSilver4ozadayfor2days,followedbyswallowingoneozliquidsilvertwiceadayforthenextthreedays,thencontinueswallowingliquidsilver2tablespoonstwiceadayfortwomonths.Takeprobioticsfor2monthsbeginningafterthe5-daysilvercleanse.Probioticshelprestorehealthygutbrainconnection.
• Eatabalanceddiet
• Eat30%veggies,20%fruit,20%carbs, 20%protein&10%dairy
• Whendieting;stayhydratedandeat80% proteins,10%veggiesand10%healthy fatswithnosugarorcarbs
• Don’tdrinkunhealthychemicals
• Sodaswithchemicalnames (preservatives)foringredients
• Eatfewerunhealthyfatsandjunkfoods
• Reducesugars,carbsandunhealthy fats…ifyoustarveyourselfyouwillbe drawntofastjunkfoodslater
• Reducesaturatedfatsandtransfats likechips…usecoconutoilinstead ofmargarine
• Eatmorenutrientrichfoods
• Eatdarkgreens,fruits,veggies,grain, lentilsandrawfoods
• Eattherightamountoffoodsattheright times(4ozmeat)
• Eatwhenyouarehungrystopwhen you’refull
• Drinklotsofalkalinewatereveryday
• 64ozofalkalinewaterdaily
• Startyourdaywith20ozofwater
• Begineachmealwithoneglassofwater
• Eatinternationally(balanceddiet)
• Differentfoodsgivebalancednutrition, &takesupplements
• Giveyourselfsmarttreats
• Tryhealthytreatslikeyogurt,berries, apples,celery,carrots,almondsand wholerawfoods
• Rationyoursweets
• Don’tovereatdessert.Whenyouknow you’regoingtohavetoeatout,justeat less,anddon’teatsweetstoooften
• Don’teatahugemealwhenyougoout
• Rememberyourstomachisaboutthe sizeofyourfist
TheaverageAmericanconsumesmorethantwicetherecommendedmaximumamountofaddedsugarperday.Excesssugarinthedietcanbeincrediblyharmfulandhasbeenlinkedtomanychronicdiseases,includingcancer,type2diabetes,heartdiseaseandobesity.Itisimportanttoavoidobvioussourcesofsugarinyourdiet,suchasdessertsandsodas,butalsotobeawareofthehiddensugarinsomecommonprocessedfoods,includingsauces,low-fatfoodsandso-called“healthy”snacks.Chooseadietbasedonwhole/wildfoodsratherthanhighlyprocessedalternatives,tobefullyincontrolofyoursugarintakeandnotconsumeexcessamountofit.
E S S E N C E o f W e l l n e s s S o l u t i o n s
EATING HABITS:
Don’t Eat BAD FOODSSugar/sugaryfoods
Fruitjuice
Driedfruit
Whiterice
Breadandflour
Fullfatdairy
Packagedsnacksandbakedgoods
Carbohydrates
Breads
Preservatives
Pesticides
Transfats
Whitebread
Fruit
Sweetenedbreakfastcereals
Flavoredcoffeedrinks
Sodapop
Artificialsweeteners
Sodasandsweetdrinksarehighincarbs,whichincreasebloodsugar.Also,theirhighfructosecontenthasbeenlinkedtoinsulinresistanceandanincreasedriskofobesity,fattyliverand otherdiseases.
Yourmaingoalsshouldincludestayingawayfromunhealthyfats,liquidsugars,processedgrainsandotherfoodsthatcontainrefinedcarbs.
EAT GOOD FOODSAllnatural
Unprocessed
Avocados
Eggs
Berries
Fruits
Beans/legumes
Yogurt
Fish
Popcorn
Almonds
Wholegrains
Greens
Cruciferousvegetables
Boiledpotatoes
Tunalegumes
Leanmeats,eatnomorethan4ozperserving
Soup(notcreamy)
Cottagecheese/cheese
Applecidervinegar
(helpswithdigestion,bloodsugarandappetite)
Nuts
Chilepeppers
Seeds
Coconutoil
ExtravirginOliveoil
ProbioticYogurt
Oatmeal
Boiledpotatoes
Wholeeggs
Soup(non-cream)
Legumes
Apples
Citrusfruits
Fish
Leanmeats
Cheese
Vegetables
Popcorn
Cinnamon(anti-inflammatory)
Somefoodssimplydoabetterjobatsatisfyinghungerandpreventingovereatingthanothers.Foodsthatfillyouuptendtohavecertaincharacteristics.They’rehighinvolume,proteinorfiberandlowinenergydensity(processedfoodsandsugars).
EAT Healthy SnacksNuts(onehandfulatatime)
Trailmix,without
chocolate
Jerky
Hardboiledeggs
Freshfruit
Apples
Raisins
Do not eat foods with Bad Things on the LabelsSugar
Highfructosecornsyrup
Canesugarorcane
juice
Maltose
Dextrose
Invertsugar
Ricesyrup
Molasses
Caramel
Chemicalnames
Alackofsleepcausespeopletofavorhigh-caloriesweetsaltyfoodsoverhealthyfoodslikefruitsandvegetables.Gettingagoodnightsleephelpsyoucrave/eatlesssugar.
1. Sticktoasleepschedulewiththesame bedtimeandsamewake-uptimeeveryday
2. Practicearelaxingbedtimeroutine includingmeditation
3. Exerciseduringtheday
4. Choosetherightmattressandpillow
5. Controlalllightsinyourbedroom,soit isdarkandquiet
Goodsleephabitsareincrediblyimportantforyourhealth.Poorsleephasbeenlinkedtodepression,poorconcentrationandreducedimmunefunction.Thelinkbetweenlackofsleepandobesityiswellknown.Researchershavediscoveredthatfunctionofthefrontallobe,thepartofthebrainthatcontrolsdecisionmaking,desire,rewardsandmotivationwereimpairedafterasleeplessnight.Thesechangesmeantthatparticipantsfavoredhigh-calorie,sweetandsaltyfoodswhentheyweresleepdeprived.
SLEEP CORRECTLY
SUPPLEMENT DAILY
1. Exercise30minutes3-5timesaweek
2. Increasesmuscularstrengthandenergy
3. Helpsbalancehormonesregulating;(blood pressure,diabetes,weightloss,stress)
4. Helpsreducebloodpressure,diabetes andbodyfat.
5. Helpsmaintainimmunefunction
6. Keepsbonesstrong
7. Helpsimprovebreathing
8. Boostsenergy
9. Improvesreproductivesystem,(sexlife)
10.Helpsimprovesleep
11.Helpsimprovemood
12.Helpswithanxiety
13.Helpsboostmemory
14.Helpsbuildintelligence
15.Improvesourabilitytowithstandstress
Mostpeopledon’tgetsufficientnutritionduetoeatingunhealthyfoods
Supplementsareanaturalwayofboostingyourimmunesystemandacost-effectivewayofkeepingyourselfhealthy
Supplementationprovidesanti-oxidants(likevitaminsA,CandE&aminoacids)thatwe
can’tget100%fromfood
Mostmedicationsdepleteessentialnutrientsandinthisageofpharmaceuticaldrugs,supplementshelptorestorebalance
Balancednutritionisessentialtothehealingandwellnessprocesses
*Naturalingredientslikeguarana,greenteaandginsengwillstimulateyourenergysystemandmetabolizemoreenergywithoutusingsyntheticcaffeine
EXERCISE
1. Swallowtwoteaspoonsofalkaline structuredsilvertwiceadayandapply silvergelasneededtoanybodyparts. Doublethedosewhenexposedtosick peopleorunderstressSilvercleansesthe gutandprobioticsrebuildthegutflora whereyoucanhaveahealthygut.
2. Avoidunnecessarydrugs.
3. Eatorganicfoods
4. Swallow2teaspoonsofsilverliquiddaily
5. Applysilvergeltoskinwhereneeded
6. Usesilvergelinvagina
7. Usesilvergelinrectum
8. Usesilversoapdaily
9. Usesilverlozenges2-5timesdaily
10.Usesilverlotionondryskin
11.Mixsilverlotionandgeltogether(50/50)for skinproblemsthatrequiremoisturizing
AccordingtoAmericanPsychologicalAssociation(APA),thereare3differenttypesofstress— 1.acutestress,2.episodicacutestress,and3.chronicstress.The3typesofstresseachhavetheirowncharacteristics,symptoms,duration,andtreatmentapproaches.
Stressmanagementisawidespectrumoftechniquesandpsychotherapiesaimedat controllingaperson’slevelofstress,especiallychronicstress,usuallyforthepurpose ofimprovingeverydayfunctioning.
1. Takeabreakfromthestressor.Itmay seemdifficulttogetawayfromabigwork project,acryingbabyoragrowingcredit cardbill
2. Exercisehelpsreleasethetension associatedwithstress
3. Smile&laugh,itbenefitstheimmune system&helpsreleasebeinguptight
4. Getsocialsupport
5. Meditate
6. Eatahealthydietandkeepthe gutbalanced
7. Reducecaffeineandsugar
8. Establishboundariesbetweenyouand stressfulpeople
9. Taketimetorecharge
10.Learntorelax(it’sachoice)
11.Setasidesomealonetime
12.Don’tovercommittotasks
13.Prioritizeandorganizeprojectsinyourlife
Drinkatleast64ouncesofalkalinewaterdaily
Thebodyisalkaline,andgermscan’tsurviveinanalkalineenvironment.Itisessentialtodrinkclean,pure,alkalinewatersothebodywon’tbecomeanacidichomeforgerms
1. IncreasesEnergy&ReduceFatigue
2. PromotesWeightLoss
3. FlushesOutToxins
4. ImprovesSkinComplexion
5. MaintainsRegularity
6. BoostsImmuneSystem
7. NaturalHeadacheRemedy
8. HelpspreventCramps&Sprains
NEUTRALIZE POISONS AND GERMS
ELIMINATE STRESS (MANAGE STRESS)
CLEAN WATER