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
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.
Where possible eat regenerative food, not too much, mostly plants!
Shift your whole to processed ratio. Perfection is impossible, to be whole is the goal!
Whole foods with fiber: Vegetables, fruits, beans, organic whole grains, seeds
Shift your plant to animal ratio, consider meat as more of a garnish then the main dish
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
Ideally limit meat to wild game or grass fed.
Minimize all conventional grains which are sprayed with glyphosate (Round Up) which disrupts are small intestinal health & can be a cause of cancer.
Minimize all processed foods, fast foods.
Prioritize nutrient dense whole plant foods, see GBOMBS below.
Eat oatmeal with 1 tablespoon fresh ground flaxseed or whole chia or shelled raw hemp seeds with berries, cacao nibs and your plant milk of choice.
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
Ready 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, Hungry For Change
Eat To Live by Joel Fuhrman, MD
The Pleasure Trap by Doug Lisle, PhD
How Not To Die & How Not To Diet by Michael Greger, MD
Rainbow Green Live-Food Cuisine by Gabriel Cousens MD
Move your body a little bit every day as tolerated
Reclaim yours squat! We used to have to squat several times daily but due to the Western Toilet seat we are deprived of this natural strengthening and balance exercise.
Add gentle mini squats in your home, walk in the house or outside and advance slowly as tolerated, and/or add stationary cycling, gentle yoga stretches.
Goal to increase exercise to 60 minutes a day, remember it is a marathon not a sprint, go slow and advance as tolerated. You are the expert of your own body.
Check out the 4 minute work out by Zach Bush, MD on YouTube
Check out the Jivamukti Yoga Magic Ten on YouTube, can find at drkyle.com, Jivamukti Yoga tab. Avoid the hand stand unless skilled and confident. Replace hand stand with more time in Downward Dog adding toe raises, leg extensions.
Consider reading Finding Ultra by Rich Roll
Watch the film The Game Changers
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. Stay curios about any repetitive behavior that you may be using to help regulate your nervous system that may be hurting you acutely or in the long term. Stay curious about screen addiction & total screen time daily. Watch the film on Netflix “The Social Dilemma” and resources at https://www.thesocialdilemma.com. See STRESS below for positive stress management tools.
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
Inhale through the nose and exhale through the nose or mouth
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
Consider adding 5 minutes of sitting breath and sensation meditation practice daily. Can add the free Insight Timer app to your smart phone.
Observe sensation of air beneath the nostrils to sharpen the mind, as you progress can add body scans, noticing any sensation of you body and slowly scanning from head to feet, feet to head.
Notice when mind wanders away from sensation focus and gently bring mind back to that sensations.
We are all perfectly imperfect holy beings, the benefit is in the practice not perfection! Every time you can bring your mind back to sensation is like a push up for the brain and will literally change how your brain works and will naturally create more acetylcholine that is deficient in many of us. This neurotransmitter is necessary for relaxation and optimal sleep and can not be taken in a pill or drug.
Consider a free 10 Day silent meditation retreat to learn Vipassana Meditation. Go to dhamma.org to learn more.
Prioritize adequate sleep, sleep deprivation is the most common and most difficult stressor to the body. Without adequate sleep, the body can not repair and heal.
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 or or sublingual form before bed
Minimize lighting in home in evening
Add Insight Timer a free app if to your smart phone and listen to guided sleep meditations or music.
See my sleep hygiene handout at drkyle.com for more ideas: Suggestions for Better Sleep
Take Vitamin D3 2000 IU daily with meals but make sure to get your blood vitamin D level checked as Vitamin D is a hormone and high levels are unsafe.
Take Vitamin B50 Complex for 3 months and eat more whole fiber foods to get your gut healthy.
Without a healthy gut and microbiome we will not sleep well.
Add a meditation practice, see STRESS above.
See extensive sleep resources at drgominak.com
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
A Return to Love by Marianne Williamson
Lost Connections by Johann Hari
The Power of Now by Eckhart Tolle