Total Wellness is Within Your Reach

First, here are some interesting facts:

  1. It is predicted that for the first time in our history that our children will have a shorter life span than we will. This despite continued advances in health technology and new medications.
  2. Our genes are modifiable. Yup, that DNA that you inherited from your parents that puts you at risk for such chronic diseases such as diabetes, heart disease and obesity (plus many others) no longer destines you to repeat history.  The new science of epigenetics now proves that we have the ability to turn on or off these genes.
  3. There is no magic bullet. Personal wellness comes from accepting responsibility for the choices we make.  But this unfortunately will not be easy. You will need to fight against ads that tell you that perfect health is just a medication away and the food industry that continues to create “Franken Food” full of sweeteners, genetically modified grains and oils and many other ingredients that our bodies aren’t designed to metabolize.

Total wellness involves many areas of your life. All are important and neglecting any of them can be the proverbial straw that breaks the camel’s back.  Here are my suggestions that can direct you on your path to your best health yet:

Nutrition:  Eat a diet that is at least 70-80% plant based.  Include 5 or more servings of vegetables each day, one of them being leafy greens. Enjoy fresh fruit in moderation, especially berries.  Consider grass fed, pastured, wild and/or organic protein and dairy.  Choose healthy fats such as olive oil, avocado and raw nuts and seeds in moderation.

Hydration:  Consume half your body weight in fluid ounces each day.  Ideally water.

Sleep:  7-9 hours each day.

Exercise:  Aerobic, strength training, yoga, high intensity intervals and circuit training are all great options.  Choose ones that you will enjoy with the goal of doing something most days of the week.

Stress Relief:  Meditation, deep breathing and quiet time are all good examples of ways to destress every day.

Social Interaction:Get Face to face human contact with people you enjoy a few time per week. Texting, emails and phone calls don’t count.  We are social beings and all need healthy interaction with friends and family on a regular basis.

Sunshine:  Get 15 minutes of sunshine daily.

Other:Yes, there is always room for occasional treats such as alcohol, chocolate and desserts.  Consider following a 90-10 rule.  90% of the time do your best to follow the above advice and indulge the other 10% of the time.  Simple pleasures are an important part of life’s enjoyment and wellness too.

I have put all of these suggestions into a Wellness Pyramid which can be found on my website at www.ccdnwc.com.  Please feel free to download a copy and post it on your refrigerator.

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Patty Walker RD LD CDE CLT

Patty is proud to serve her community’s nutritional needs for over 35 years.  WIth deep knowledge in nutrition for diabetes as well as passion for plant-based diets, Patty supplies nutritional keys to unlock health by getting to the root of disease and helping others set a course for optimizing health. In addition to coaching individual clients and teaching classes, Patty provides education seminars to local businesses, writes monthly nutrition articles, is a key educator for the Lions Club’s Diabetes-Reduction Initiative and hosts “Nutritional Wisdom” cable show on WCTV. The goal is to reach as many people in my community that I possibly can with the truth about the power of nutrition and healthy living.

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