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DrRic's Introduction to Healthy Living Choices from Sherman Hospital


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Building blocks for making lifestyle changes in the new year (sustainable life changes) it right the first time and you won't have to "redo it" again next year.
This is the 1st in a 3 part series of lectures....outlining how I help my patients begin a journey of change (searching for that "youthful feeling").

Published in: Health & Medicine
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DrRic's Introduction to Healthy Living Choices from Sherman Hospital

  1. 1. Starved Rock Group Hike April 2016
  2. 2. Introduction to Healthy Living Choices DrRic Saguil
  3. 3. The Wall of Love
  4. 4. TEA Thinking Eating Activity
  5. 5. (bad) TEA Thinking Eating Activity
  6. 6. Thinking emotion at home emotion at work me time sleep job type disconnect
  7. 7. Herb Benson Relaxation Response
  8. 8. Dean Ornish reversal of CAD increased telomere length reversal of early prostate ca
  9. 9. meditation breath awareness mindful eating yoga/tai chi/qi gong prayer nature therapy counseling/group therapy
  10. 10. stress makes you impulsive body says need energy now (every morsel goes depot) cortisol crash is coming (I need a drink/smoke) food choices bring on insulin dump ghrelin/leptin ignored=resistance
  11. 11. Get the relaxation thing? 4-7-8 Breathing
  12. 12. Eating translating the science (old school use way with new school language)
  13. 13. macronutrients proteins fats carbohydrates
  14. 14. What is the best type of macronutrient?
  15. 15. Whats the best type of diet?
  16. 16. mouth chews stomach churns duodenum soaks jejunum /ileum absorbs colon stores/exposes/reabsorbs
  17. 17. reflux/GERD/ulcers ibs/ibd (C or D) fatty liver celiac crohns increased intestinal permeability over-antibiotic-ed RX side effects to change transit
  18. 18. hypertension high cholesterol pre diabetes anxiety/depression sleep
  19. 19. work on satiety diet diary calendar of your journey to summit read books/get help/watch videos get sleep/reset your clock take care of depletion
  20. 20. 1. 2. 3.
  21. 21. Vitamin D Omega 3 Oil Fiber Magnesium B12 Iron Valerian/Hops Melatonin Ashwaganda/Rhodiola CLA Garcina Cambogia Gymnema Sylvestre RX?
  22. 22. Activity What is Physical Fitness?
  23. 23. Don’t over think/Don’t spend hours/Don’t spend $$$
  24. 24. get sweaty push heart rate to burn calories thermogenic make you burn more “I know what to do, I just have to do it”.
  25. 25. 150 min of moderate to 75 min of vigorous activity per week…….. AHA heart rate/METs/perceived exertion 6-18 rating……..journal progress or just get a coach!
  26. 26. personal training group sports yoga/tai chi/qi gong prehabilitation avoid being a gym rat bundle up Chicago 3-5days a week/30 minute minimum
  27. 27. My eyes in the field
  28. 28. set an intention for a “relaxation practice” 3wks food friendly house, work, iPad, weekend stabilize hormones (hunger satiety sleep stress) be accountable to a journal, group, coach, healthcare advocate
  29. 29. Jumpstart Float Summit 3-4 weeks 4-10 weeks 12th week
  30. 30. Saturday 16th: The Science of Weight Loss and Food Saturday 23rd: Launching into Sustainable Changes DrRic Saguil DrRic Saguil