Sunday, March 30, 2014



Atherosclerosis is a disease of the arteries characterized by the deposition of fatty material on their inner walls. It is also known as arteriosclerotic vascular disease or ASVD. Atherosclerosis is a specific form of arteriosclerosis in which an artery wall thickens as a result of the accumulation of fatty materials such as cholesterol and triglycerides.
Atherosclerosis is commonly referred to as a hardening or furring of the arteries. It is caused by the formation of multiple plaques within the arteries. It is a syndrome affecting arterial blood vessels, a chronic inflammatory response in the walls of arteries, caused largely by the accumulation of macrophages and white blood cells promoted by low density lipoproteins (LDL, plasma proteins that carry cholesterol and triglycerides) without adequate removal of fats and cholesterol from the macrophages by functional high-density lipoproteins (HDL).
Sometime called the “Silent Killer”, Atherosclerosis is a chronic disease that remains asymptomatic for decades. Atherosclerotic lesions, or atherosclerotic plaques are separated into two broad categories: Stable and unstable (also called vulnerable).
The pathophysiology of atherosclerotic lesions is very complicated. The progression of atherosclerosis is generally categorized as stable and unstable in which a development of stable atherosclerotic plaques, which tend to be asymptomatic, are rich in extracellular matrix and smooth muscle cells, while, unstable plaques are rich in macrophages and foam cells and the extracellular matrix separating the lesion from the arterial lumen (also known as the fibrous cap) is usually weak and prone to rupture.
Early atherogenesis is characterized by the adherence of blood circulating monocytes (a type of white blood cell) to the vascular bed lining, the endothelium, followed by their migration to the sub-endothelial space, and further activation into monocyte-derived macrophages.
Is it hypercholesterolemia? The pharmaceutical industry has billions of dollars per year at stake in revenue from cholesterol as a precipitating factor in Atherosclerosis. “Normal” Cholesterol concentration levels have changed in the last 30 years from 240, to 220, to 200 to 180 which has introduced millions more people as customers, but has done little to slow the progression of Atherosclerosis.
Most current research demonstrates that dietary changes to reduce internal toxicity and inflammation have the greatest impact on the progression of Atherosclerosis.
Other sources of inflammation:
 Oxidative stress/Free Radical Damage

The primary documented driver of this process is oxidized lipoprotein particles within the wall, beneath the endothelial cells, though upper normal or elevated concentrations of blood glucose also plays a major role and not all factors are fully understood. Fatty streaks may appear and disappear.
During the Oxidation process, ROS molecules are formed that include free radicals, such as: superoxide, hydroxyl radical and NO.  ROS are generated by internal and external stresses including vasoactive factors such as angiotensin II and endothelin. Cellular sources such as lipoxygenases and nicotanamide adenine dinucleotide phosphate (NADPH) oxidase.
NADPH plays a role in the physiological respiratory burst produced by phagocytic cells such as neutrophils and macrophages that result in large amounts of ROS production.
The process of inflammation is caused by a number of factors, including:
Vasoactive factors
Cellular sources
Mechanical forces from shear stress from fluid movement
Stretching forces -Activates NADPH oxidases and ROS production
Initial damage to the endothelium results in an inflammatory response. Monocytes enter the artery wall from the bloodstream, with platelets adhering to the area of insult. This may be promoted by redox signaling induction of factors such as VCAM-1, which recruit circulating monocytes, and M-CSF, which is selectively required for the differentiation of monocytes to macrophages.
Red Blood Cells with spiked edges in a classic “coke bottle cap” demonstrate free radical damage which circulate and damage the endothelial lining of the arteries. The Body attempts to heal damage on the inner walls of the arteries in a process similar to the coagulation cascade.
The monocytes drawn to the damaged, inflamed arterial walls will differentiate into macrophages, which ingest oxidized LDL, slowly turning into large "foam cells" – so-called because of their changed appearance resulting from the numerous internal cytoplasmic vesicles and resulting high lipid content.
Under the microscope, the lesion now appears as a fatty streak. Foam cells eventually die, and further propagate the inflammatory process. There is also smooth muscle proliferation and migration from the tunica media into the intima responding to cytokines secreted by damaged endothelial cells. This causes the formation of a fibrous capsule covering the fatty streak. Intact endothelium could prevent the proliferation by releasing nitric oxide.
Calcification forms among vascular smooth muscle cells. In time, as cells die, necrosis, this leads to a progression of the inflammatory process where extracellular calcium deposits between the muscular wall and outer portion of the atheromatous plaques. These capped fatty deposits (now called 'atheromas') produce enzymes that cause the artery to swell, “tumor”, enlarge over time.
As long as the artery enlarges sufficiently to compensate for the extra thickness of the atheroma, then no narrowing ("stenosis") of the opening ("lumen") occurs. The condition remains silent until an atheroma ulcerates, which leads to immediate blood clotting at the site of atheroma ulcer.
This triggers a cascade of events that leads to clot enlargement. The result is the formation of a thrombus (blood clot) overlying the atheroma, which obstructs blood flow acutely. With the obstruction of blood flow, downstream tissues are starved of oxygen and nutrients. If this is the myocardium (heart muscle), angina (cardiac chest pain) or myocardial infarction (heart attack) develops. The clot may also move to the lung or brain, or cause a blockage of the extremity.
Atherosclerosis treatment, in my opinion will not improve as long as the focus is on lowering cholesterol. Why? because lipoproteins are found in the cell membrane – the cholesterol is a natural stabilizer.  Cholesterol is responding to the ROS damaged epithelium – NOT a cause of atherosclerosis.
Examples of anatomical detection methods include (1) coronary calcium scoring by CT, (2) carotid IMT (intimal media thickness) measurement by ultrasound, and (3) intravascular ultrasound (IVUS).
Examples of physiologic measurement methods include (1) lipoprotein subclass analysis, (2) HbA1c, (3) hs-CRP, and (4) homocysteine.
Current theory of evaluation includes a standard blood lipid profile which includes values for total cholesterol, LDL, HDL cholesterol, and total triglycerides. Several ratios, such as LDL/HDL ratio and the total cholesterol/HDL ratio, are used as risk predictors. The pharmacological industry has a vested interest in keeping these tests inexpensive as it contributes to the adding of millions of customers for the statins.
Pharmacological intervention - statins have been the most popular and are widely prescribed for treating hyperlipidemia promoted by the Pharma Industry for atherosclerosis (side effects muscle weakness and pain, neuropathy). A better approach would seem to be the development of some product to intervene in the positive feedback loop of the runaway inflammatory cycle.
Natural or wholistic intervention:
Niacin (vitamin B3), in pharmacologic doses
Dietary Changes to include reduction of meats and eggs has not been shown to be effective
Dietary supplements of Omega-3 oils
Vitamin C - acts as an antioxidant in vessels and inhibits inflammatory process.
Iodine – Sea Kelp
Chelation - Chelation therapy using EDHT showed promise, but the FDA halted this approach. In 1999, the ACAM agreed to stop presenting EDTA chelation therapy as effective in treating atherosclerosis in progressive heart disease, avoiding legal proceedings from the FDA under pressure from the pharmaceutical giants.
Surgical intervention - angioplasty procedures that may include percutaneous transluminal angioplasty using a balloon and stents to physically expand narrowed arteries and major invasive surgery, such as bypass surgery, to create additional blood supply connections for the more severely narrowed areas.
Cardiovascular disease is the number one killer in the US and in most industrialized nations of the world. We already had a presentation of hyperlipidemia. The prevalent thought is that high LDL, Triglycerides and Cholesterol are the predisposing factors that cause atherosclerosis. My position is that inflammation is the causative agent that initiates atherosclerosis. If you remove the huge monetary benefit of cholesterol lowering medications and their influence on treatment option, I believe we can get to the source of atherosclerosis and actually do something significant to change the course of this devastating disease. 

The way to make real intervention in the halting the development and progression of atherosclerosis is to take a holistic approach: changing the diet to be less inflammatory, reducing global toxicity and stress, moderate exercise. My formula would be:
Being WELL in your Nutrition, Exercises, Stress Management and Structural balance.

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Friday, May 25, 2012


Neuropathic Pain

(Pain, Neuropathic; Nerve Pain; Pain, Nerve)


Neuropathic pain is a painful sensation that occurs due to damaged or poorly functioning nerves. The pain may be long-lasting.

Nervous System

© 2011 Nucleus Medical Media, Inc.


This condition is caused by damaged nerve fibers that send pain signals to your brain. This happens even when there is no event to trigger the pain. For example, a person with neuropathic pain may experience a feeling of pins and needles when putting on socks.
Nerve damage may be caused by:
  • Physical damage
  • Chemicals
  • The nerve not getting the vital nutrients needed to function
  • Infection
  • The body’s immune system attacking the nerves

Sometimes the cause of the nerve pain is unknown.

Risk Factors     

Certain conditions increase your risk of developing neuropathic pain, such as:
Other risk factors include:
  • Back surgery
  • Chemotherapy
  • Exposure to toxins or metals
  • Certain medicines


Neuropathic pain may cause sensations of:
  • Burning
  • Stabbing
  • Electrical shock
  • Pins and needles/tingling
  • Numbness

This pain may be constant or occur off and on throughout the day. The condition can interfere with daily activities, as well as sleep. In some cases, even the touch of a bed sheet can cause pain.
If you have any of these symptoms, talk to your doctor.


Your doctor will:
  • Ask about your symptoms and medical history
  • Do a physical exam

You may be referred to a neurologist. This is a doctor who specializes in disorders of the nervous system. This doctor will do a neurological exam and other tests.
Depending on your condition, you may also be referred to a pain specialist who can help you manage your pain.


Talk with your doctor about the best treatment plan for you. Treatment options include:

Chiropractic care


Your chiropractic doctor may recommend nerve decompression. If pressure on the nerve is causing pain, non surgical decompression can relieve it. This can help decrease the pain or make it go away completely.
If you are not getting relief from other treatments, your chiropractic doctor may recommend referral for:
  • An injection of a nerve block—An anesthetic is injected into the painful area to block pain signals.
  • Pain pump installation—A pain pump can be implanted into your body to deliver pain medicine.
  • Nerve stimulators—This device is attached to the nerve and delivers electrical signals to control pain.
  • Surgery can be done to block the damaged nerves from sending signals.


There are a number of medicines that have limited effectiveness for treating neuropathic pain. Some of these, like antidepressants, were created to treat other conditions. They have also been found to be marginally useful for treating nerve pain.
Examples of medicines used to treat symptoms of peripheral neuropathy include:

It may take a while for your doctor to find the right medicine for you. You may need to take a combination of medicines for pain relief.

Other Options

  • Ask your doctor to recommend a safe exercise program. Being active will help your overall health.
  • Work with your chiropractor or a therapist to help you cope with chronic pain. Joining a support group may also be helpful.
  • Talk to your family and friends about your condition. They can offer help and understanding.
  • Learn relaxation techniques, like meditation, to reduce stress.
  • If you have an underlying condition, like diabetes, be sure to get proper treatment for it.


You can reduce your chance of developing neuropathic pain by getting proper treatment for any spine movement problems or chronic conditions, such as diabetes.


American Chronic Pain Association


Canadian Diabetes Association
Canadian Pain Coalition


Botez SA, Herrmann DN. Sensory neuropathies, from symptoms to treatment. Curr Opin Neurol . 2010;23(5):502-508.
Causes. Neuropathic pain. National Pain Foundation website. Available at: . Accessed February 3, 2011.
Farrar J. Treating neuropathic pain and the neuropathic pain patient. The Transverse Myelitis Association website. Available at: . Updated April 18, 2010. Accessed February 3, 2011.
Injections. Neuropathic pain. National Pain Foundation website. Available at: . Accessed February 3, 2011.
Medications. Neuropathic pain. National Pain Foundation website. Available at: . Accessed February 3, 2011.
Neuropathic pain. American Chronic Pain Association website. Available at: . Accessed February 3, 2011.
Neuropathic pain. Merck Manuals Online Medical Library website. Available at: . Updated February 2007. Accessed February 3, 2011.
Types of neuropathic pain. The Neuropathy Association website. Available at: http://www.neuropa... . Accessed February 3, 2011.
Understanding nerve pain. American Chronic Pain Association website. Available at: . Published 2004. Accessed February 3, 2011.

Replacing Sweetened Drinks with Noncaloric Drinks May Aid in Weight Loss

Weight loss is based on a simple equation of using more calories than you take in. And if you eat more calories then you burn, you will gain weight. Replacing a calorie rich drink (such as soda) with a noncalorie drink (such as water or diet soda) seems like a reasonable step toward decreasing the amount of calories you take in and helping with weight loss. However, some believe that noncaloric drinks may increase consumption of others foods either because a person isn't satisfied or they reward themselves for "being good". Weight loss efforts could be hampered if increased consumption of other foods occurred. However, this idea had never been tested in a rigorous study.
Researchers from the United States conducted a trial to help determine if replacing caloric beverages with water or noncaloric sweet drinks led to weight loss in people who were overweight. The trial, published in The American Journal of Clinical Nutrition, found that replacing caloric drinks with noncalorie options led to greater weight loss.

About the Study

The randomized trial included 318 adults who were overweight or obese. All the participants reported drinking at least 280 calories in sweetened drink products per day. This may include sugar sweetened beverages, juice, juice drinks, sweetened coffee, tea or milk, sports drinks or alcohol. The participants were then divided into three groups:
  • Treatment group 1 - replace at least two drinks per day (200 calories or more) with noncaloric sweetened drinks
  • Treatment group 2 - replace at least two drinks per day (200 calories or more) with water or noncaloric sparkling water
  • Control group - offered advice about weight loss and made their own choices about weight control
At six months, 5% weight loss was achieved in:
  • 19.5% with noncaloric beverage (group 1 and 2)
  • 10.5% in control group

How Does This Affect You?   

Randomized trials are considered a very reliable method of research. These trials attempt to account for other influences that affect weight loss by splitting patients into a control group and a treatment group. This step can help to clarify that the outcomes are in fact related to the treatment. Most studies on benefits from noncaloric beverages are observational. Observational studies do not control for other factors that can affect weight loss or weight gain, which may lead to confusing outcomes.
The basic principal of this study was that replacing a regular beverage with a noncaloric beverage might help create a calorie deficit. The replacements may have lowered daily calorie intake by at least 200 calories with the replacement of a full calorie drink. If you are trying to lose weight, track your drinks for the day. If you have more than two drinks per day that are sweetened or sugary drinks, including fruit juices, consider substituting water or noncaloric drinks to help keep your calorie consumption in check. Small gradual changes like this may make dietary changes easier to swallow.


American Dietetic Association
The Obesity Society


Tate DF, Turner-McGrievy G, Lyons E, et al. Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial. Am J Clin Nutr. 2012 Mar;95(3):555-63.

Monday, March 21, 2011

How does the Well Care Membership Benefit You

Online Wellness Assessments
The WEF Online Portal has over 40 online assessments, and the Health Risk Manager is our most popular. This state of the art, online health risk assessment is administered securely and confidentially, and generates both personal and administrative reports that identify key areas of health and wellness concerns. Recommendations are then generated to achieve optimal health.

The Health Risk Manager HRA covers key health issues including:
• Heart Health
• Nutrition
• Weight Management
• Fitness
• Cancer
• Smoking
• Stress
• Safety

When you complete your Health Risk Manager – you are entitled to a complimentary Health Risk Review with your Network Provider. Your Survey Results will be reviewed, and you will be given a “Next Steps” Outline to reduce your Health Risks and help you meet your goals to a Healthier Life!

Interactive Health Risk Assessments
The Interactive Health Risk Assessments are written so that end users may evaluate their risk for different conditions and learn how to reduce it. There are several types of assessments and profiles available. The individual Risk Assessments allow users to determine their risk for specific diseases. Note that the assessments recognize key warning signs and will direct users to the appropriate health professionals when needed. Users are then given specific instructions on how to lower their risk for each health condition. Recommendations may include:
• Self-treatments options
• Lifestyle suggestions
• Recommendations to see specific health practitioners
• Natural health products that may be of benefit
• Recommendations to take specific additional assessments
• A suggestion to participate in an online health improvement program

Interactive Behavioral Health Assessments
These Behavioral Health assessments seek to provide the user with the helping hand of a digital psychotherapist. THE WEF and its online health partners give users the tools and support that they would expect from the country's most experienced behavioral health benefits providers, along with current information for health professionals, consumers, researchers and advocates.

There are several types of behavioral health assessments available. More general assessments cover broad areas such as emotional health or stress, while condition-specific assessments address narrower clinical areas such as post-traumatic stress and depression. Behavioral lifestyle assessments look at areas ranging from career burnout to sleep. Each assessment provides detailed results and specific actionable recommendations, including self-care, conventional and alternative therapies, and practitioner referrals. Extensive links to more information about mental health conditions and treatments, other relevant health assessments, behavioral health organizations and practitioner databases are included in the output of each assessment.

Interactive Disease Management Assessments
The use of disease management has grown rapidly in the past several years, while online disease management tools have become the cutting edge of modern medical management.

Our web-based disease management tools help providers save time while retaining personal involvement with their patients. Users can learn a great deal about what their symptoms mean and how to care for them, both on their own and with professional help when needed. Physicians will not only have a more educated patient, but can also access their patients’ assessment responses, even as they change over time, along with a sophisticated computerized analysis of these symptoms.

Interactive Self-Care and IM Assessments
Users will discover things they never knew about themselves with these unique assessments and profiles.

Complementary and alternative medicine (CAM) includes diverse medical and healthcare systems, practices and products. Scientific evidence exists regarding a number of CAM therapies, often indicating that they can be effective on their own or when combined with conventional medicine. Integrative Medicine is a field that specifically combines mainstream medical approaches with CAM therapies for which there is scientific evidence of safety and effectiveness.

Our CAM assessment recommendations are evidence-based and focus on how various therapies—such as massage, nutrition, chiropractic, acupuncture or herbal medicine—can be used in conjunction with mainstream medical care. Each CAM assessment provides detailed personalized results and actionable recommendations based on one or more CAM disciplines. Available modalities include mind-body medicine, Chinese medicine, Ayurveda, herbal medicine, nutrition, massage and bodywork, movement therapy and others.

Interactive Life-style and Work-style Assessments
Critical areas of everyday work and home life, including diet, sleep; fitness, stress and work-life are addressed by these assessments. Users learn whether their habits are healthy or not, what are the best approaches to improved health for their particular situations, and how to deal with common issues that occur on everyday life. For example, “Why do I sleep poorly and how can I improve it?” is one of the questions specifically addressed by the Sleep Assessment. Users who take several of the Lifestyle and Workstyle Assessments and follow the detailed, personalized and actionable recommendations will find that their daily lives, along with their overall health and well-being, are greatly improved.
My Health Features
The My Health tools enable users to track their health and wellness data while identifying important trends, further personalizing the user experience. The “FOCUS ON” feature presents users with timely and relevant health information they can access with a single click. My Health Journal enables users to log information about their health and use colors to indicate their mood or wellness level; the latter can help them spot trends early so they can be acted upon. Users can maintain a journal and keep track of meetings and events with My Health calendar. My Healthy Life allows users to plan and track their diet, nutrition and fitness needs. Topics include losing weight, getting fit, releasing stress, managing blood pressure and cholesterol, eating healthy and managing The change.

Multi-media Center
The Multimedia Center provides for over 50 files of streaming audio and video information on health and wellness topics. Our library listing makes it simple for users to find information that interests them. While watching a video or listening to an audio file, the users will also see related information in the dynamic link list.

Site Search
The Site Search permits the end user to search multiple databases simply by typing in a search term on any health and wellness related topic. Our proprietary search engine then returns all matches from all areas within the client-customized THE WEF website, as well as from outside databases such as the National Library of Medicine. In addition, all results (including those from outside sites) are categorized by subtopic for easy browsing.

Dynamic Link Library
THE WEF Dynamic Link Engine is particularly powerful. On each content page that utilizes this feature, from static article to constantly changing assessment output, the Dynamic Link Engine provides the end user with a specific list of additional information directly related to the content they are viewing. These dynamic links are always easy to find on the right side of the page: no more searching to find what is important. In addition, when the end user rolls the mouse over a link, a brief summary of the related link appears, providing a “sneak peak” of what the link contains without needing to go to the referenced web page. This license for this feature is limited to the specific use with the content THE WEF provides.

You Benefit from Self Help Works Programs:

Living Lean
This no nonsense workshop is designed to put people in control of unhealthy and compulsive eating habits. Participants change their relationship with food and eating to lose weight, keep it off naturally, and experience lasting lifestyle change. Living Lean focuses on breaking free from an emotional dependency, as opposed to focusing on dieting, pills, packaged food, or feelings of deprivation. No matter how long a person has been overweight or whether they have struggled with diets, plans, or meetings, he or she can succeed with Living Lean.

The workshop consists of 12 sessions, an orientation. A typical daily session will include a self-evaluation survey to assess the individual’s current emotional state, four five-minute segments utilizing engaging video and audio, interactive exercises following each segment, and personalized coaching. Also available to participants is access to an online manual, access to a course review for easy reference and support when needed, recipes and food guides, an exercise planner, community message boards for support networking, personalized emails and reminders.

Living Free
In this workshop participants become ex-smokers in just three weeks. This workshop has among the highest success rate of any other smoking program on the market today. The workshop consists of 8 sessions, an orientation, and an introduction.

A typical daily session will include a self-evaluation survey to assess the individual’s current emotional state, four five-minute segments utilizing engaging video and audio, interactive exercises following each segment, and personalized coaching. Also available to participants is access to an online manual, access to a course review for easy reference and support when needed, community message boards for support networking, and take-away items such as a series of creed cards, personalized emails and reminders.

Living Fit
Participants learn how to make exercise a regular part of their life and for it to be an activity that they eagerly anticipate.

Habits and patterns rule. Most of what we do on a daily basis is a function of habit and that is both good and bad. Some of our habits are productive and some do not provide well-being. Three common features of all habits is that once a habit is established it is easy to do, becomes automatic and is hard to break.

Using our technology, your organization can quickly and easily assess the individual or aggregate health or your population with an assessment and prevention system that seamlessly integrates with your Company Website or Intranet.

Remember your WEF Wellness Portal can become your Wellness support center to help you stay healthy for a lifetime.

Email for appointment to review your “NEXT STEPS” Wellness Program.

My Personal Wellness Plan -- Worksheet

To be completed by the healthcare professional and patient.
DATE: _____________________________________________________
PATIENT NAME: _____________________________________________
Email Log In (User Name)_____________________________- Password __________
1. Have you (the patient) been diagnosed with any of the following chronic health problems or diseases?
Hypertension pre-diabetes arthritis cancer type: ________
heart disease type 1 diabetes type 2 diabetes osteoporosis
stroke other ________
2. What is your (the patient’s):
a. Weight_______ Height ___________
b. Hip Measurement__________
c. Waist Measurement ________
d. Blood Pressure Laying ___________; Standing ___________
3. On a scale of 1-10, 1 being least likely and 10 being most, how likely are you to consider a couple of small lifestyle changes, specifically to increase physical activity and eat healthier, to improve your health?
1 2 3 4 5 6 7 8 9 10
4. On a scale of 1-10, 1 being least supportive and 10 being most, how much support would you receive from your family and friends if they knew you were trying to increase your physical activity and eat healthier?
1 2 3 4 5 6 7 8 9 10
5. On a scale of 1-10, 1 being least receptive and 10 being most, how much support would you like to receive from me should you choose to increase your physical activity and eat healthier?
1 2 3 4 5 6 7 8 9 10
The purpose of this tool is to allow you to have a baseline set of answers (Health Overview) to which to compare at the next patient visit. In addition, the “Readiness and Support” section will give you a basic idea of this patient’s readiness for change.

People who are successful at making lifestyle changes take time to write out specific goals and a plan of action. Use this work sheet to write out your goals and action plans. Review the various area of your health. Decide in which areas you would like to make improvement. List your present situation and specify your goals (what you want to accomplish) in measurable terms.

Keep track of your progress. Review your goals regularly. Get help from others as needed.

Personal wellness plan for: ___________________________
Start date: _____________
Weight Goal: Present weight________ Weight goal in 6 months: ________
Action plans:

Blood Pressure (BP): Present BP ______________ BP goal in 6 months: ________________
Action plans:

Blood Cholesterol: Present Total cholesterol level ________ HDL cholesterol level _________
Goals: Total cholesterol level ________ HDL cholesterol level _________
Action plans:

Lung Volume:____________ Specific things I want to do to improve my maximum volume.
Action plans:

Healthy Eating: Specific things I want to do to improve my eating habits.
Action plans:

Physical Activity: Number of days/week I currently get 30+ min of physical activity ________
Goals: Active 30+ min ______ days/week Kinds of activities: ___________________________
Action plans:

Stress and Coping: Ways I can improve mental/emotional health and coping skills such as daily
relaxation, recreation, hobbies, social interaction, and avoid habits that waste productive living.
Action plans:

Preventive Exams: Health tests and exams I want to do to keep current in my preventive exams:
Action plans:

Addictive Behaviors: Habits I would like to change that seem to control me such as smoking,
alcohol, drugs, gambling, binge eating, excessive work that damages my health and family life,
or excessive TV viewing.
Action plans:

Spiritual Health: Values, virtues, or service to others I would like to incorporate into my life
that would provide meaning, purpose, peace, and enrichment to my life and to others.
Action plans:
Other Changes:

Commitment: I choose to implement these wellness goals to the best of my ability. I agree to allowing this report to be submitted to my PCP.
______________________________ ________________ ________________________
(Your signature) (Date) (Wellness Coach)

Thursday, January 20, 2011

Tips to Prevent Overweight Children

Tips to Prevent Overweight Children
1. Place limits on TV, computer games, and other sedentary pursuits
2. Encourage physical activities - 1+ hours/day
3. Make physical activity a family affair – take hikes, ride bikes together, go to the park…
4. Plan birthdays around fun activities rather than at fast food restaurants
5. Encourage the habit of eating at meal times and limiting snacking
6. Avoid eating in front of the TV – it conditions people to eat when they watch TV
7. Eat most meals at home. Restaurants serve too much for adults let alone children
8. Pack lunches -- with planning they can be much healthier than what they might buy at school
9. Provide wholesome meals and snacks that your child enjoys while introducing new foods
10. Emphasize rewards for healthy eating rather than punishment
11. Explain that you eat healthfully because you value good health

Interested in more information about Raising a Healthy Drug Free Child? Go to

Friday, January 14, 2011



1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow ON trees and plants and eat less food that is manufactured IN plants..
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy.
5. Make time to pray.
6. Play more games
7. Read more books than you did in 2010 .
8. Sit in silence for at least 10 minutes each day
9. Sleep at least 7 hours.
10.Take a 10-30 minute walk daily. And while you walk, smile.


11. Don't compare your life to others. You have no idea what their journey is all about.
12. Don't have negative thoughts on things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don't remind your partner of his/her mistakes in the past, that will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree...


25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70, and under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.


32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful, or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up, and show up.
37. The best is yet to come...
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy.

40. Learn the "Plate Look" eating pattern
41. Make quality protien a part of each meal.
42. Never eat more quantity of "Starchy Carbs" than protien.
43. Fill up on "Smart Carbs"
44. Learn what "Starchy Carbs" and "Smart Carbs" are!
45. Attend my Breakthrough Weight loss Seminar
46. Find out what my "Will-Power in a Bottle" can do for you.
47. Detox your body
48. Add a quality pro-biotic
49. learn about food combinations and timing your meals to reset and recharge your metabolism.

Last but not the least:

40. Consider forwarding this guide to those you care about.

to learn more go to