Starved Rock Group Hike April 2016

Introduction to Healthy Living ChoicesDrRic Saguil

The Wall of Love

TEAThinking Eating Activity

(bad) TEA Thinking Eating Activity

Thinkingemotion at homeemotion at workme timesleepjob typedisconnect

Herb BensonRelaxation Response

Dean Ornishreversal of CADincreased telomere lengthreversal of early prostate ca

RPM (rise pee meditate)meditation breath awarenessmindful eatingyoga/tai chi/qi gongprayernature therapycounseling/group therapy

The Stress Response & Foodstress makes you impulsivebody says need energy now (every morsel goes depot)cortisol crash is coming (I need a drink/smoke)food choices bring on insulin dumpghrelin/leptin ignored=resistance

Get the relaxation thing?4-7-8 Breathing

Eatingtranslating the science (old school use way with new school language)

macronutrientsproteins fats carbohydrates

What is the best type of macronutrient?

Whats the best type of diet?

Gastrointestinal functionmouth chewsstomach churnsduodenum soaksjejunum /ileum absorbscolon stores/exposes/reabsorbs

Western Maladiesreflux/GERD/ulcersibs/ibd (C or D)fatty liverceliaccrohnsincreased intestinal permeabilityover-antibiotic-edRX side effects to change transit

over prescribed/under nourishedhypertensionhigh cholesterolpre diabetesanxiety/depressionsleep

work on satietydiet diarycalendar of your journey to summitread books/get help/watch videosget sleep/reset your clocktake care of depletionBullet points till next week:

1.2.3.

Vitamin DOmega 3 OilFiberMagnesiumB12IronValerian/HopsMelatoninAshwaganda/RhodiolaCLAGarcina CambogiaGymnema SylvestreRX?

ActivityWhat is Physical Fitness?

Dont over think/Dont spend hours/Dont spend $$$

mythsget sweatypush heart rate to burn caloriesthermogenic make you burn moreI know what to do, I just have to do it.

fact150 min of moderate to 75 min of vigorous activity per week.. AHAheart rate/METs/perceived exertion 6-18 rating..journal progress or just get a coach!

Jumpstartpersonal traininggroup sportsyoga/tai chi/qi gongprehabilitationavoid being a gym ratbundle up Chicago3-5days a week/30 minute minimum

My eyes in the field

Summaryset an intention for a relaxation practice 3wksfood friendly house, work, iPad, weekendstabilize hormones (hunger satiety sleep stress)be accountable to a journal, group, coach, healthcare advocate

Jumpstart Float Summit3-4 weeks 4-10 weeks 12th week

Saturday 16th: The Science of Weight Loss and FoodSaturday 23rd: Launching into Sustainable Changes

DrRic Saguil youtube.comDrRic Saguil facebook.comwww.herbal411.com