Super 6 Lifestyle Pillars – Revised

Super 6 Word Doc

These Super 6 Lifestyle Pillars are critical in the prevention and reversal of chronic disease. Typically one of these 6 areas or more need some nurturing. We encourage you to be curious about these areas and what you feel would be a practical next step towards wellness for you to make. Get whole with awareness of Forks, Feet, Fingers, Stress, Sleep & Love 

1. FORKS:

It is a myth that we need to give up our joy of eating to be healthy 

I look forward to my overnight oats soaked in homemade hemp seed milk sweetened with dates and vanilla extract with berries, ground flaxseed, cinnamon, ginger, cacao nibs for breakfast. I absolutely love my breakfast! I look forward to our curry potato, brown rice or quinoa vegetables stews for lunch and dinner or burrito bowls with pumpkin seeds, whole grains, beans and hot sauce. I do not feel deprived. I feel light and energized in my body. I am eating for optimal blood flow and loving every bite. With every meal I know I am repairing damaged blood vessels and healing my body. 

Eat whole nutrient dense fiber foods!

Shift your plant to animal ratio, your whole to processed ratio

Perfection is impossible, to be whole is the goal! 

Whole foods with fiber: Vegetables, fruits, beans, whole grains, seeds

Avoid or limit to 2 servings or less a week “meats and treats” which are foods without fiber

Foods without fiber = meat, eggs, dairy, cheese, oils, white flour, sugar 

Eat oatmeal with 1-2 tablespoons fresh ground flaxseed with berries and plant milk 

Try “overnight oats” for breakfast:

  • -Soak 1/2 cup of organic steel cut oats after rinsing before bed, soak in plant milk overnight in the fridge.
  • -Add 1-2 tablespoons of fresh ground organic flaxseeds, berries, cinnamon 

We encourage a large salad with beans, seeds, whole grains for one meal a day. 

Hemp milk recipe:

  • -Blend ¼ cup raw shelled hemp seeds with 2 cups water for 40 seconds
  • -Add a few pitted dates and vanilla extract to taste

Read to serve, no need to filter.

Try burrito bowls for lunch and dinner. Google: whole food plant based burrito bowel recipes 

Try living on sweet potatoes and kale with fruit for snacks and dessert for a few days. 

Consider watching: Forks Over Knives 

Consider reading: 

How Not To Diet by Michael Greger, MD 

Eat To Live by Joel Fuhrman, MD 

The Pleasure Trap by Doug Lisle, PhD 

2. FEET: 

Move your body a little bit every day as tolerated 

ie mini squats in your home, walking in the house or outside, stationary cycling, gentle yoga stretches

Goal to increase exercise to 30-40 minutes a day 

Check out the 4 minute work out by Zach Bush, MD on YouTube 

Consider reading Finding Ultra by Rich Roll 

Look for the film, The Game Changers out in theaters in a few months 

3. FINGERS: Avoid tobacco use, if you smoke stay curious about quitting, practice posture and breath awareness, do body scans when reaching and commit to this practice if you still decide to have a cigarette. Increase fruits and vegetables and you will naturally smoke less.

4. STRESS: 

To balance your nervous system, relax the body and prevent compression pain we need to recruit back your parasympathetic nervous system.

To do this: 

Practice soft belly breathing and posture awareness

The belly should rise on inhalation and fall on exhalation 

Allow shoulders to rest on top of the rib cage avoiding ‘ear muffs’

Minimize slouching, goal for a straight spine and strong core

Consider reading Mindsight by Dan Siegel, MD 

5. SLEEP: 

Prioritize adequate sleep

Avoid caffeine after Noon 

Minimize screen time 2-3 hours before bed or use special glasses the block light frequencies that keep your melatonin levels inappropriately low when you need to sleep. 

Read a real book before bed 

Consider melatonin assist, take 1-3 mg after dinner 

Minimize lighting in home in evening 

See my sleep hygiene handout  Suggestions for Better Sleep

6. LOVE:

Are you isolated?

Are your relationships nourishing?  

Connect with yourself, go inward

Choose a few minutes every day for silent contemplation, prayer

Practice gratitude: Place hands on chest and feel one thing you are grateful for for 1-3 minutes before getting out of bed in the AM each day. 

Connect with other sentient beings, volunteer? 

Be curious about grudges, need for forgiveness, adequate grief work

Consider reading :

A Return to Love by Marianne Williamson

Lost Connections by Johann Hari

Grounded Spirituality by Jeff Brown 

Forks Feet Fingers Stress Sleep & Love

Forks / Feet / Fingers / Stress / Sleep / Love

Water (example of serving =  8 oz)         

How many servings daily?     0     1     2     3     4     5     more than 5

Beans (examples of servings =  ¼ cup hummus / ½ cup beans / 1 cup fresh peas)

How many servings daily?     0     1     2     3     more than 3

Cruciferous Vegetables like arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens or kale (examples of servings =  ½ cup / ¼ cup sprouts)

How many servings daily?     0     1     2     more than 2

Greens like lettuce or spinach (examples of servings =  1 cup raw / ½ cup cooked)

How many servings daily?     0     1     2     more than 2

Other Vegetables like mushrooms, sweet potatoes or tomatoes (examples of servings =  ½ cup cooked / 1 cup raw)

How many servings daily?     0     1     2     more than 2

Whole Grains like oatmeal, brown rice, bread (examples of servings =  ½ cup oatmeal / 1 cup cold cereal / 1 tortilla or slice of bread / half a bagel / 3 cups popcorn)

How many servings daily?     0     1     2     3     more than 3

Berries (examples of servings =  ½ cup frozen or fresh / ¼ cup dried)

How many servings daily?     0     1     more than 1

Other Fruit like avocados, bananas or apples (examples of servings =  1 medium / 1 cup /  ¼ cup dried) 

How many servings daily?     0     1     2     3     more than 3

Flaxseed, Chia Seed, or Hemp Seed (serving size 1 tablespoon)

How many servings daily?     0     1     more than 1

Nuts & Seeds (examples of servings =  ¼ cup nuts or seeds / 2 tablespoons of nut or seed butter)

How many servings daily?     0     1     more than 1

Herb & Spices (example of serving =  ¼ teaspoon dried)

How many servings daily?     0     1     more than 1

How many days a week do you exercise?     0     1     2     3     4     5     more than 5

For how long do you exercise?     15     30     45     more than 45 minutes 

Do you spend time outdoors?     Daily     Sometimes     Not often

Tobacco use     Never     Sometimes     Daily     type  ______________

How long do you sleep at night?     less than 5hrs     5     6     7     8     more than 8hrs

How often to you meditate or contemplate or pray?     Daily     Sometimes     Not often     Never

For how long?     15     30     45     more than 45 minutes

Do you have a creative outlet?     Art     Craft     Writing     Music     Other Passion

How often do you find time to be creative?     Daily     Sometimes     Not often     Never

What are your connections?     Friends     Family     Nature     Spiritual

How do you manage your stress?

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Word Document of this handout