Broken Lifestyle: Optimize Your Health

OPTIMIZE YOUR HEALTH A “broken lifestyle" is at the root of modern illness. A daily health practice can keep the body and mind performing well throughout life, and may extend lifespan. MAINTAIN YOUR HEALTH PRACTICE Live as an Intelligent Eater, an Enduring Mover, and a Restorative Sleeper. Track aspects of lifestyle daily. Test measures of health periodically. We are products of our environment and we are creatures of habit. Maintain healthy habitats in your home and work so that good habits flow naturally. WHAT INFORMS PROPER NUTRITION? INTELLIGENT EATER Eat a nutrient-dense, non-toxic diet that facilitates robust health and a calorie intake that is balanced naturally. BIOMEDICAL RESEARCH MODELS OF HEALTH SELF-EVALUATION Maintain a healthy food habitat at work and home. Key insights to help us understand our Non-industrialized cultures have low rates How does your diet make you feel, look, and perform?13 Modify your diet to find the What can we learn from them? best approach for you. health relationship with nutrients, food, and of obesity and other nutrition-related disorders. Be a good food citizen. food culture. EAT PLANTS: Prioritize organic vegetables, fruits, nuts, seeds, and startchy tubers. If you eat legumes and grains, ensure that they are traditionally prepared by soaking, sprouting, or fermenting. ANIMAL PRODUCTS: Grass fed meats, wild game, and seafood; eggs and full-fat dairy from pastured animals. FATS: Avocados, olive oil, coconut oil, red palm oil, animal fats, and butter from pastured animals. MODERATION AVOID Ensure packaged foods are secondary to fresh, home-cooked food. Use only those that contain ingredients you recognize as food. Skip it if you're unsure. Foods made from wheat flours, sweetened beverages, excessive alcohol, added sugars, refined vegetable or seed oils, and highly-processed foods with artificial ingredients. SOUP n6 TOMATO SAUCE ARE YOU A GOOD FOOD CITIZEN? Consider how your food choices reflect the: 2 "Most of the chronic and degenerative diseases that afflict modern society 2$ are caused by bad diets and cannot be cured until the diet is fixed." - Paul Jaminet, PhD and Shou-Ching Jaminet, PhD HUMANE FAIR TREATMENT RESPONSIBLE SUPPORT OF REDUCTION TREATMENT OF WORKERS TREATMENT OF LOCAL OF WASTE OF ANIMALS THE ENVIRONMENT ECONOMIES ENDURING MOVER Mainta your ability meet physical challenges throughout life by sustaining a daily-to-weekly, mixed-intensity movement practice. STAND WALK PUSH Stand, Walk, Push. STAND AT LEAST 50% 10,000+ STEPS PER DAY. EXERCISE AT LEAST OF THE DAY AND TWICE PER WEEK. ONCE AN HOUR. Sitting too much significantly increases your risk for chronic disease, even if you exercise. Exercise is not the perfect antidote to sitting too much; you need to stand and walk too. Regular exercise facilitates peak performance of your body, suppresses cancer, increases immunity, and extends lifespan. ARE YOU READY TO MOVE? Wear clothing that allows natural movement throughout your day. Invest in tools that make movement more accessible at home and work, including TRX straps, PowerBlocks and Kettlebells. 3 Analyze your schedule to identify opportunities to move. If you have 2 minutes, you have time to do something physical. Integrate brief bouts of exercise when the opportunity presents itself! 4 RESTORATIVE SLEEPER Average sleep duration has decreased 20% in the past 40 years. That's equal to losing one full night of sleep per week! 20% Good sleep starts with physical activity and light exposure during the day. SLEEP DEFICIENCY PROMOTES: Unreliable Poor Before bed, dim environmental lights and quiet the mind and body. Slow memory planning capabilities thinking Know the time you want to go to bed to get a full night's rest. Altered decision making Poor Make your sleep environment comfortable, cool, quiet, and dark. focus Poor Weight gain insight Bright light exposure during the day improves alertness and mental performance. Sun light is also needed for Vitamin D absorption. (-- Dim light in the evening initiates the secretion of melatonin, which synchronizes body rhythms and serves as a powerful antioxidant and anticancer agent. Exposure to artificial light at night can block total daily melatonin production by over 50%. TRACK LIFESTYLE DAILY. TEST HEALTH MARKERS PERIODICALLY. THINGS TO TRACK TUES. Tracking generates insights into how you're living and can make a healthy lifestyle more fun and interesting. 7 kours WED. 6.75 kours THURS. 8.25 kours WEIGHT STEP COUNT EXERCISE SLEEP TIMING & DURATION New technology makes tracking your health behaviors almost effortless. TRACKING DEVICES Fitbit Withings Wifi Scale Motion X Sleep app Jawbone Up Zeo Sleep Monitor Renew SleepClock BodyMedia Lark Sleep Coach Nike Fuel Band THINGS TO TEST Understanding of how you measure up in key areas of health. Provides early detection of health risks. FITNESS LEVELS COGNITIVE PERFORMANCE 7 BLOOD WORK 8 "Keeping an eye on lifestyle factors including sleep, stress, socialization, sunlight exposure pays immediate, consistent dividends [in your health]." OTHER KEY FACTORS -Robb Wolf 13 GUT HEALTH FASTING HAPPINESS STRESS The microorganisms (gut flora) in our intestinal tract outnumber our own cells 10 to 1 and greatly Short fasts trigger 'autophagy,' an intracellular cleanup process that protects cells from invading pathogens and cancer growth. 10 Cultivate happiness in your life; have a purpose, pursue hobbies, and maintain broad connections Meditation reduces distress, improves positive mood states, and reduces distractive and ruminative thoughts and behaviors. 12 influence our health. with friends and family. " Sources: 'http://dansplan.com/perfecthealthdiet 2http://dansplan.com/foodvalues 3http://dansplan.com/fitnesstools 4http://dansplan.com/enduringmover Shttp://dansplan.com/restorativesleeper 6http://dansplan.com/atheleticlevels 7http://dansplan.com/braingames shttp://dansplan.com/bloodwork Phttp://dansplan.com/guthealth 10http://dansplan.com/fasting "http://dansplan.com/happiness 12http://dansplan.com/stress 1Bhttp://dansplan.com/robbwolf EXERCISE SOS Exercise Specialists of Scottsdale DANSPLAN NUTRIT NOLLI 2012 1972