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Practical tips for advanced self care

In this informative guide, Dr. Beverly Rubik emphasizes the importance of self-care in modern healthcare. With a focus on reducing chronic stress and promoting optimal nutrition, the guide outlines practical strategies for improving physical and mental well-being. The integration of mind-body practices like meditation, yoga, and dietary awareness is highlighted as essential for fostering a healthy lifestyle. Dr. Rubik provides insights into the negative impacts of stress, unhealthy foods, and the importance of maintaining a connection with natural foods and the environment.

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Practical tips for advanced self care

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  1. Practical tips for advanced self care Beverly Rubik, Ph.D. Faculty Member, Doctoral Programs Union Institute and University and Integrative Health Educator Health Medicine Center Walnut Creek, CA

  2. Current Biomedical Model • 60% allopathic care (drugs, surgeries, vaccines) • 25% alternative and complementary health care • 15% self-care

  3. The New Health Care Model • 60% enhanced self care • 25% alternative and complementary medicine or integrative care from practitioners • 15% allopathic care

  4. The Heart of Healthcare is Self Care • Stress reduction • Optimal nutrition • Regular physical exercise • Sense of life purpose, self-awareness and self-expression • Right relationship to others and the environment

  5. Enhanced Self-Care • It’s not what’s prescribed---it’s what you do, how you do it, and how frequently you do it. • Healthy lifestyle and mind-body self care

  6. The Role of Chronic Stress

  7. “Fight or Flight” Response • Adrenaline up • Blood pressure up • Breath rate up • Muscle tension up • Intestinal activity down • Immune response down • Brain cortical activity down • Survival-oriented decisions up

  8. Prolonged Stress Response Produces, Over Time: • Cortisolincrease increased belly fat • Blood sugar up • Insulin up • Cholesterol up • Immune response down • Chronic inflammation up

  9. Prolonged Stress Contributes to: Every major illness and condition, including • Heart disease • Diabetes • Cancer • Infections • Autoimmune diseases • Chronic pain • Anxiety, depression • Early death

  10. Reducing Stress Through Mind-Body Practices Can: • Enhance immunity • Reduce chronic inflammation • Decrease blood pressure • Normalize blood sugar • Promote growth & development of brain cells • Improve mood and sense of well-being • Speed up healing processes

  11. Healthy Practices to Mitigate Stress • Meditation • Yoga • Qigong • Guided visualization • Progressive relaxation exercises • Autogenic training and biofeedback • (Cardiovascular aerobic exercise)

  12. Nutrition • The biggest client of food processors is the fast food industry. • See the documentary: “Food, Inc.” • Many people are out of touch with what they eat and with what natural whole food is.

  13. Nutrition: Sweeteners AVOID CONSUME • Artificial sweeteners • Aspartame (Equal) • Saccharin (Sweet ‘n Low) • Sucralose (Splenda) • High fructose corn syrup • corn syrup • corn sweeteners • Natural sweeteners • Raw honey • Brown rice syrup • Agave syrup • Maple syrup • Sugar (sucrose), small amounts • Stevia(herb)

  14. Nutrition: Fats AVOID CONSUME • Hydrogenated fats • Cottonseed oil • Canola oil • Sunflower, safflower, soy, peanut, other liquid and solid “vegetable oil” • Butter • Coconut oil • Palm oil • Lard & tallow from free-range animals • Olive oil--<350 Degrees

  15. Nutrition: Fish, Flesh, and Fowl AVOID CONSUME • Conventional animal meat (fed corn & soy) • Conventional poultry • Farmed fish, including “Atlantic salmon” • Conventional eggs • Free range animal meat, including the whole animal—organ meat, bone broth, etc. • Free range chickens—whole animal • Wild fish in moderation • Free range eggs

  16. Nutrition: Fruits & Vegetables AVOID CONSUME • Vegetables cooked over 24-48 hours ago • Produce and herbs from China and India • Conventional farmed produce • Same foods, over and over again • Raw > cooked • Fresh vegetables, lightly cooked • Local organic produce • Wide variety of vegetables & fruits

  17. Nutrition: Beverages AVOID CONSUME • Soda pop • Tap water • Bottled water • Drink less acidic beverages: tea, coffee, beer, wine • Quality water; ionized water is best (email me for details!) • Fermented low-alcoholic beverages such as kombucha, Rejuvelac, beet kvass • Drink still alkaline water, pH over 8.0

  18. Nutrition: Naturally Fermented Foods—eat at least one daily • Yogurt • Sauerkraut • Kimchee • Buttermilk • Raw cheese • Sour cream

  19. Reconnect with Natural Foods and Nature • Eat foods in season • Shop at farmers’ markets instead of grocery stores • Grow your own food: • Organic gardening with compost • Sprout edible seeds indoors for salads

  20. Nutrition: Weight Control TIps • Avoid fast food • Avoid nonfat foods • Eat less carbohydrates with increasing age • Eat high quality food; eat less; eat slowly • Whole foods take more time to chew and satisfy sooner • Big meals early in day; small meals later on • Vigorous exercise early in the day, 4 times/wk • Fast one day per week, taking only water

  21. For more information, contact:Beverly Rubik, Ph.D.brubik@earthlink.net

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