This document provides information on achieving wellness through nutritional and lifestyle management. It discusses making choices to improve quality of life in areas like nutrition, fitness, risk management, and spiritual/emotional well-being. Research shows programs focusing on self-care can lower medical costs by reducing visits. Recommendations include consuming avocados, nuts, lean red meat, and choosing calcium sources besides milk. Inflammation is identified as underlying many diseases. "Super foods" and their health benefits are outlined, like apples, berries, cruciferous vegetables, beans, fish, and nuts/seeds.

1. 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

2. 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.

3. 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)

4. 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

6. Key Ingredient: Cholesterol

7. 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.

8. Martins D et al. Prevalence of Cardiovascular Risk Factors and
the 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

10. Care
Packages
Group
Classes
1-1
Counseling
Medical
Nutrition
Therapy

11. Basic labs
Initial
Nutrition
&
Culinary
Consults
Special
Labs
Nutrition
education
Culinary
Classes

12. Avellino 1: Core Care Package
 Basic Labs
 1st
Line Therapy Book
 Meditation CD
 Core Supplements
Multivitamin and Mineral
Antioxidant
Fish Oil
 Change breakfast recipe cards

13. Avellino Custom Care
Packages
 Plan II:
Liver and Digestive
Optimizing
 Plan III:
Weight Management
 Plan IV
Stress Reduction
 Plan V
Hormone Balancing
 Plan VI
Restore Sleep
 Plan VII
Pain Relief
 Plan VIII
Physical performance
Enhancement
 Plan VIII
Comprehensive
Nutritional Medical

14. Components
 Group Classes
 1-1 Nutritional Medicine consultations
 Culinary Consults
 Culinary demos and workshops
 Basic and Specialty Labs
 Core Supplement Packages

15. Rx: Step 1
Take the Red Out
 Limit aggravating
foods
 Limit sugar & refined
carbohydrates
 Limit Bad Fats
Trans fats
Refined, commercial
oils
 Eat good fats
Omega 3
○ Fish Oil
○ Flax Oil
Olive oil types
 Eat whole foods
 Include vitamin,
mineral & anti-
oxidant rich foods

16. 16

17. Fate of Carbohydrates:
All Carbs Convert to Sugar
Sugar
- JIT:
-Immediate Energy
- Too much
-Inflammation
-Storage
* Muscle or liver
* Fat
17Copyright Ailanto, LLC 2008

18. Carb Distinctions
 Fast & Furious
Sugar & refined, processed starches
Skim milk
 Sticky Carbs
Grains: breads, rice, cereal, pasta, crackers
 Slow & Steady
Legumes, root vegetables, non-starchy
vegetables, low glycemic fruits
18Copyright Ailanto, LLC 2008

19. Understanding Carbohydrates
 Breakfast
2 cups honey bunches of oats
12 oz. skim milk
1 banana
 110 g total carb
 Converts to 27 tsp sugar within an hour
 > OGTT
19Copyright Ailanto, LLC 2008

20. 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

21. Jacquie’s Lifestyle Recipes
Nut Muesli
Cinnamon Walnut Crunch
Almond Pancake
Protein/Nut Bars
Smoothies

22. Here’s to Your Health

23. 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

25. 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
25
National 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

26. 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)
OR
1/3 c light coconut milk (low sugar) & 6 oz water
OR
2 oz. low sugar pure cranberry juice & 6 oz water
 Flax oil 1 Tbsp
 Blenderize
26Copyright Ailanto, LLC 2008

27. 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.

28. “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

29. 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..

30. 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.

31. Beans & Lentils
 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.

32. Omega 3 Rich Fats & Oils
 Cod liver oil: (flavored) 1 tsp
 Flax oil blend: 1 Tbsp
 Walnut oil: 2 Tbsp
 Cold Water Fish:
Salmon
Ahi or yellow fin tuna
Trout
Cod
Sardines
32Copyright Ailanto, LLC 2008

33. Monounsaturated Rich
 Avocado
 Canola or Olive oil
 Olives
 Hummus
 Tahini
 Raw nuts & seeds
Almonds,
 Cashews, walnuts
Sesame, pumpkin
Natural nut butter
33Copyright Ailanto, LLC 2008

34. 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.

35. 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

36. 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.