DrRic Whole Foods Market Lecture Initiating the First Steps to a Lifestyle of Change (slide share edition)

Initiating the First Steps to a Lifetime of ChangeEnrique Saguil, MDWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

“The best use of a physicians knowledge is to teach people to heal themselves…”-David Simon, MD

The First Health ApproachWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

Your TeamRic Saguil, MDJason Gruss, MDTom Jordan, RDKatrina Christie, LCPCJennifer Green, NDJoe Musolino, DCAmy Iaquinta, DCNick Nowicki, DCEmery Paredes, PTCourtney Day, EPYu Zhu, MD ChinaMike Blumberg, LCPCAimee Weber, EPYou

First Health Associates2010 S. Arlington Heights RdLL SuitesArlington Heights, ILgrounding nutrition movementRicSaguil, MDWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

Enrique Saguil, MDFamily Medicine West SuburbanSports Medicine St JosephMedical Acupuncture UCLAIntegrative Medicine AZCIMYoga Teacher The Chopra CenterNo affiliations with REI or Whole Foods MarketIn Private Practice in Arlington Heights, ILAuthor of Running Behind (release date 8/2012)

What’s the “End Game” in change:LongevityNo medicinesMobilityLove/companionship/passionCommunityFamily Fulfillment

Current methodsDietGroup challengeSurgeryRetirement (early)Job change Down-sizing economic expectations

The usual roadblocksCravingsDamaged RelationshipsOverstepped FinancialObligations (live-in divorce)Aggressive Fad DietsSide effects (chemical effects) of foodUnaddressed Stress Response/no RRLimited free timeFrustration with usual coping skillsRisky Behavior during Anger(DABDAR)Food InsecurityInformation overload

STRESS!!!Am I depressed?Am I sleepy?Why do we crave?Why is there guilt?Are these food allergies?Is it the food industry?What is stress eating?

MOVIE TRIVIA!!!?3 min preview:

1966 Oscar for Special Visual Effects

DrRic Whole Foods Market Lecture Initiating the First Steps to a Lifestyle of Change (slide share edition)

White Corpuscles Attack the “Foreign Bodies”

White Corpuscle Digests the Ship Helm

Movie Synopsis:Stressor occurs to the body (-blood clot)Body needs help in healing (-team)Western medicine has treatment but dangerous side effects (-brain surgery 1966)Team travels inside to “target” the problem Journey dangerous in avoiding body defensesEvery cell along the way had its function but all together played a role in sustained survivalHuman’s natural healing/defenses win in the end with the assistance of medical science!!!!Back to teaching

All Cells Different but the SameThe Nucleus (DNA)The blob

DNA – stored messages for 80 yearsYour DNA will only replicate properly when given the proper environment!Old-school: traits & character controlled by genesNew-school: environment controls genetic activity and even the rewriting of genetic codeRichie Davidson, PhD Harvard/U of WIEsther Sternberg, MD NIHJeff Ducek, PhD Mass Gen Hosp/U of MNHerb Benson, MD HarvardBruce Lipton, PhD ….

EpigeneticsNeuroplasticity….. …..next time.Teaser!!!

Love your genes!!JAMA. 2010 Jan 20;303(3):250-7. Association of marine omega-3 fatty acid levels with telomeric aging in patients with coronary heart disease.Or Face Mutation

ASTHMATHYROIDGenetic Expression?Genetic ExpressionHEART DISEASEIBSDEPRESSION

I don’t have any stress in my life doc!The study of social aggression in baboonsLower strata males had higher stress and….….with increased brain stress hormone level; HBP, high heart rate, poor reproductive capacity.Later TB wiped out the aggressive males The resulting troop lived longer with multiple heiarchies and important duties within each heiarchyLess aggressive male combat, less “dumping” on a female, more grooming, no intimidation of younger, no biting of motherNew troop -Low aggression, high social affiliation, less disease Scientist Robert Sopolsky

Love is the Answer!Telomeres shorten with age normallyStress speeds up shortening Biologist Elizabeth BlackburnFor every year of care for a chronically ill child ….add on 6 years of aging to the momCompassion and caring may add to increasing telomerase and healing (at the DNA level) Psychologist ElissaEpel, PhD UCLAMind-body interventions affect gene expression and disease vulnerability by improving response to oxidative stress and associated cellular damage, and inflammation.Ducek Harvard 2008

New School Ways to Love your CellsMind body modalities:HypnotherapyYoga/guided imagery MBSR/CBTIncrease serotonin/relaxation response Reinforce good food/cell environmentMeditation/biofeedback

Old School ways to “Love your cells” :)Eat your vegetablesTake your vitaminsListen to your eldersDo your choresDo your homeworkGet to bed earlySay your prayers

4-7-8 Breath Work for Stress ReliefYou can go to http://www.herbal411.com/the_library and catch a 2 minute demo

First Health Associates2010 S. Arlington Heights RdLL SuitesArlington Heights, ILgroundingdoneRicSaguil, MDWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

“Let food be thy medicine and medicine be thy food….” -Hippocrates

Looks good, feels good-do you indulge?

Diets Atkins: induction-premaintenance-maintenance, low fiber fruits veg, multiple returns to induction phase can lead to prob with TC, LDL, BP, osteop, kidney stonesZone (Sears): 3meal+2 snacks, may be low in fiber some vits, rigid planningEat Right for your Type (D’Adamo): O-hunter diet/A-gather diet/B-varied + dairy/AB-little of all, O’s could have same prob as AktinsSugar Busters: 3 balanced meals/d, nothing after 8pm, may be low in fiber and some vits, Body for Life (Phillips): 6 small fit meals with one day for crave, protein supplements expensive, rigorous exercise scdVolumetrics(Rolls): no structured pattern but no skipping and no snacks, water/foods high in water content/ caloric restrictionEat More Weigh Less (Ornish): eat when hungry and get satisfd, comlex CHO, vegtarian, low in B and Zinc, fat intake falls 10% (watch fatty acid cut)South Beach (Agaston): 3 phases/ low CHO,reintroduce,maintenance, phase 1 low in fiber and potentially calcium, may be high in sat fatRaw Foods: 80% raw, not over 118*, using dehydrator to hot air sprout, blend,juice,chop, watch B12 and Vit D

Diet Wars A Review found more weight loss at 12 months with Atkins than Ornish, Zone or LEARNGardner, et al 20075.9 kg in 6 months regardless of WeightWatchers, Atkins Slim FastTruby, et al 2006At any given time, 45% women and 30% men on a dietSerdula, et al Jama 1999

Carb-MonosaccaridesGlucoseGlycogenFructoseGalactose

PolysaccaridesMaltose glu + gluSucrose glu + fruLactose glu + galactAmylose (starch)Amylopectin (starch)Carb-Disaccarides

Carb-FiberSoluble -pectins, gums, mucilageInsoluble –cellulose:whole wheat flour, vegetables, bran -- hemicellulose: bran, whole grain -- lignins: vegetables, wheat, fruit, edible seeds

ProteinsIts not just beef that gives musclePlant based proteins can total same with less side effects (antibiotic traces, hormones, sat fat)Care with protein supplements!

Ocean and fresh water fish (uncontaminated sources)Veggie burgersEgg whites, (organic if possible)Whey protein (micro-filtered, lactose-free)Occasional shell fish, omega 3 whole eggs, veggie meat subs, tuna (canned but check ewg for amount/week), swordfish (high Hg), mackerel (high Hg)None or Rare Non O3 whole eggs, Lean game (venison, ostrich buffalo), Textured veg protein, naturally smoked fish, skinless free-range white meat free range poultry, grass-fed beefProtein examplesKeith Block, MD

Lyon Heart Study (good fats)Some had 40% of daily calories from fat(vs 20% from fat with the AHA diet)70% reduction in cardiovascular mortality and morbidityQuality not the quantity of fats…..discuss!

“Get” your Physiology Break down carb-get into bloodstreamInsulin secretedCarb initially goes to remake liver and muscle glycogen stores (70kg stores about 300gm)Excess floats for a “second”, > glycolysis, >ATP, >acetyl CoA,>fatty acid synthesis,>fat depositionI get it!!

Hormonal action with eatingInsulin release stimulates glycolysis and causes glycogen formationGlucagon/epinephrine stimulate glycogenolysisWhen blood glucose is high, glycation of protein occurs esp in the glom.bas.memb, vascul.enoth, eye lens (glycation causes malfunction of the organ it attacks)

Side effects with foodVery subtleVery powerfulPlay on hormonal responsesPowerful technology for researchStarted as innocent money making for the food industry-now with evidence for damage not so innocent anymore

Why bother with the side effects?$294 million targeted at kids fast food indust

Processed Food Side Effects:Faster spike of sugar “high”Lower drop “crash”With the fast peak and abrupt drop, “markers” of inflammation are released into the blood

SpaghettiSlow and steady releaseWhite BreadFast and persistent release

Whole Foods Market -ANDIscores

A mostly plant based diet gives more than just fiber

Nutrients & Phytochemicals withNational Cancer Institute Clinical Development Plans

Is “rabbit food” worth it?Esselstyn’s subjects had 70% reversal of 3v dsOrnish’s subjects had stopped or reversed severe coronary artery disease in 1y (+in 5y)Ornish’s beneficial gene expression in 3mth prostate ca slowed/stopped/reversedEffective January 1, 2011, Medicare Part B will cover "Dr. Ornish's Program for Reversing Heart Disease" We eat “rabbit food “ too!

Information = EmpowermentSift through the SH_TAttend lectures WholeFoodsMarket.comVisit your library (lectures and DVD’s)See a registered dietician -RDChallenge your doc –MDSee a naturopathic doctor -NDhttp://www.eatright.orghttp://www.naturopathic.org

My Take on VitaminsStandard American Diet is lacking in nutrientIn all cases of disease, poor nutrition exacerbates symptomsIn many cases of performance plateau, nutritional depletion is a contributionGood but don’t go overboard-(invest in food)

DrRic Rules!MultivitaminOmega 3 Fish Oil EveryoneVitamin D3Vitamins/Botanicals -Personal deficienciesMostly plant based diet (51% at least!)“Inject daily 5-7fruits and veggies, your grains, your organic produce into your food stream”www.ewg.org

First Health Associates2010 S. Arlington Heights RdLL SuitesArlington Heights, ILgrounding nutritiondoneRicSaguil, MDWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

“What in the morning was true, will at evening have become a lie….” -Carl Jung

“I felt like I was in a concrete suit” LL GraduateNot everyone likes runningKnee joints become arthritic with diseaseJoining a gym – only good if you get thereAct your age? – Andy Weil, MDSome diseases are selective due to medsBound for glory or failure?Move It or Lose It!

Small changes are okDaily routine (parking, stairs)Building exercise aerobic strength and flexibility training small tangible 5-10min in group of threeReflect after 24hours on side effects Increase duration Strength 8-12 repFlexibility tr good comp to aerobic and strength tr The following are DrRic’s opinions:

Resistance TrainingOld school but very availableEasy to sit in a machine and follow the instructionsGet a “burn” and big musclesTendinitis

Swimming Excellent for joints,Good for lung capacityLimited by place and climateWatch skin conditionsWatch asthmaWatch shoulder injury

BikingGood for jointsGood nature contactGood to help “green living”Watch back/neckWatch wallet and the roadWatch speed/coasting

Running SADhttp://www.cararuns.orgLong developed community activityCan be done by any ageAddictive (positively-chi running)Watch the lower extremities(Shoes!)

Yoga!http://www.yogachicago.com/Ancient artPopularity high, lots of placesLow injury riskExcellent at cultivating relaxation responseExcellent flexibility/power/balance Detoxing Still Growing with multiple styles

Hikinghttp://www.rei.com/stores/118Forest Preserves are tax supportedThe fastest hikers burn as much as the slowest joggersSlowing down can bring awareness to the rhythm of natureMoving away from technology cultivates the relaxation response (kids!)Less chances for strain and overuse injuryWatch solitude (injury, dehydration, disorientation)Watch animals

Spring Valley Nature Sanctuary

Walking Stats and “gettin sweaty” MET’s (cal/kg/hr):Sitting for this lecture=1 METHiking= 6-7 MET Jogging 12min/mile 8 METBike 10-16 mph 6-10 METSwimming fast 6-10 MET 4 min mile=15mph5 min mile=12mph10min mile=6mph12min mile=5mph15min mile=4mph20min mile=3mph25min mile=2.5m/hAdapted from Compendium of Physical Activities. Ainsworth, BE et al. Medicine and Science in Sports and Exercise. Vol 25, Pg 713 (1993) and Vol 32, S498 (2000).

Advanced trainingto break your barrier <2hoursIncrease in speed or resistanceCross training (endurance and altitude work)Flexibility is a universal improvement any sport

Invest in an Exercise Physiologist- it pays off!EP’s Rule!!!What works for Sean, doesn’t work for me;what works for me, doesn’t work for Liz….+OT/PT’s Rock the Joint!!

First Health Associates2010 S. Arlington Heights RdLL SuitesArlington Heights, ILgrounding nutrition movementdoneRicSaguil, MDWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

Keeping Healthy = Think outside the BOXCultivating the Relaxation Response ѰLC Mind Body Modalities MD/ ѰCommunity/group tx (Dean Ornish says it helps)Sleeping 6-8 hours MD/NDEating properly (Read and ask) MD/RDPersonal Diet Design RDExercise EPMaintaining low BMI RD ….if you need help with the above, just ask my team at FHA!

First Health AssociatesProtection (long-term) is ultimately making a lifestyle change with education/guidance in ………..diet/movement/neutralizing stress.Not one size fits all, sometimes “Steps” are necessary to improve outcome while under the care of a qualifiedteam.We pride ourselves on developing a personal program with a multidisciplinary approach to a sustainable lifestyle change.

FHA’s Steps of “Kaizen”In making a change, everyone starts and ends at a different step….. ….make it sustainable by increasing your chances of success! Starved Rock

Stress is a DistractionKathy204#Cholesterol: 245Kathy141# (in the 120s today)Cholesterol:191Weeks 1-4: 3 Pounds Lost (0.75# per week)INTERVENTION: counseling to address stressWeeks 5-28: 48 Pounds Lost (2# per week)

Protein and Fiber for Satiety Bill254#Triglycerides: 338Bill189#Triglycerides:68Bill’s Meal PlanB: High FiberOatmealSn: Cottage CheeseL: TurkeySandwich + Carrot SticksSn: 2 String CheeseD: 4oz Protein, 1c Carb, 2-3c Veggies

Balancing Blood Sugars w/ Small SnacksPillars of Blood Sugar ManagementNutritionPhysical ActivityWeight ControlStress ManagementMedical MonitoringMary292#Fasting Blood Sugar: 107Mary227#Fasting Blood Sugar:93

The Satiety KingPaul191#“Eat until I’m stuffed” (FULLNESS)Paul173#“Eat Until I’m Satisfied”

Life now as a pesco/ovovegitarian201310/1/11Don’t wait for the catastrophe….make the change now.

QUESTIONS?Thanks for listeningQ&ACOMMENTS?CONCERNS?Next Lecture:October 29th Sat 3:00pPre-Diabetes...a Scary Diagnosis!Whole Foods Market Schaumburgwww.FirstHealthAssociates.comWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

DrRic Whole Foods Market Lecture Initiating the First Steps to a Lifestyle of Change (slide share edition)

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DrRic Whole Foods Market Lecture Initiating the First Steps to a Lifestyle of Change (slide share edition)

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