“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise” - Mike Adams
Introduction
I am a qualified nurse who has been facilitating wellness for the past 25 years, using an array of healing modalities, such as nutrition, supplementation, functional movement, touch therapies e.g. massage, reflexology, shiatsu, together with energy and plant-based medicines.
Driven by a passion for quality of life, I am a hacker of well-being. Tweaking habits and lifestyle choices towards lighter, cleaner, greener state of living.
The physical body is where all other levels - spiritual, mental and emotional aspects - of our being reside, in this life. Our bodies mirror and express our state of well-being, or lack thereof, on all levels.
The body is a vessel to communicate, not only it’s own needs, but also those of the other aspects.
The body’s state of health, or dis-ease, reflects how much we honour our values, and abilities, as well as our deepest feelings. Our thoughts are able to control our internal environment, e.g. think of the stress response feedback system.
Tri-focused approach to healing
These are the pathways to holistic approach to healing and wellness by consideration of each aspect of our be-ing - body, mind & spirit.
It is about the functionality of each of these planes, and the inter-dependence they have upon one another.
Quality & Quantity are key aspects in application.
It is with this multi-pronged approach to treatment, that allows us to introduce the soul plane, of consciousness, into our physical reality, by living in awareness. We are able to super-impose a state of consciousness to our place of dense matter, the body, via the mind.
As above, So below.
As without, So within.
Well-Being is the harmonious synchronicity between body (health), mind (wellness) & spirit (energy & human functionality) - Nicci B
These are the 4 essential cornerstones to supporting health and wellness and thus promoting well-being. They are the bare minimum we need to survive, and if we focus on these key aspects, we can sur-thrive;
(quickly, close your eyes and tell me, if we stripped everything away, what are the most important things that we can live without?)
Breathing
Sustenance
Water
Food
Functional movement
Recovery & Rest
Addressing the second cornerstone, as a natural follow-on we look at the physical, mental/emotional, and spiritual aspects of the process and value of the art of
SUSTENANCE & CONSCIOUS CONSUMPTION
Primarily, we need to nourish to
Stay fueled
Repair & Heal
We will address what we EAT first, starting with the physical plane and why we need to eat for physiological/biological reasons.
EATING (physical plane)
According to an online dictionary this word can be defined as:
means of sustaining life; nourishment.
means of livelihood.
the process of sustaining.
the state of being sustained.
Synonyms would include, to put it into perspective:
nourishment · food · nutriment · nutrition · fare · diet · daily bread · provisions · rations · means of keeping body and soul together · grub · chow · scoff · comestibles · provender · victuals · vittles · viands · meat · aliment
Focusing on QUALITY & QUANTITY as our guiding principles.
“Eat food, not too much, mostly plants” - Michael Pollan
Nutrients are any substances that are digested, absorbed and used to promote body function. These include water, carbohydrates, proteins, fats, vitamins and mineral salts, required for:
Maintaining water balance within the body
Energy production, mainly carbohydrates and fats
Synthesis of large & complex molecules, using mineral salts, proteins, fats, carbohydrates and vitamins.
Cell building, growth, and repair, especially proteins.
The digestive system, consisting of the alimentary canal and accessory glands, is responsible for
the breakdown (digestion) of food
so it can be absorbed into circulation
to be used by the cells.
The alimentary canal is, essentially, a tube that begins at the
mouth (see tongue & teeth below)
and continues through the pharynx,
Oesophagus (for swallowing food),
Stomach (addition of main digestive enzymes and breakdown activity of food occurs here),
small & large intestines (absorption of nutrients),
rectum and anus (excretory functions).
The accessory glands and organs associated outside this system but participate, are
Tongue & teeth (mechanical process of digestion)
Salivary glands (contains digestive enzymes to breakdown food)
Epiglottis (covers larynx/voice box)
Pancreas (contains enzymes to assist with digestion)
Liver & Gall Bladder (detoxification, cholesterol & enzymes for fatty acid breakdown)
the Diaphragm (various related organs attach and are affected by the movement thereof)
Metabolism is the sum total of the chemical activity in the body and consists of 2 processes:
Anabolism (the building/synthesising large & complex substances)
Catabolism (the breaking down of substances to provide energy and raw material for anabolism, and substance for excretion as waste.
The immune system starts in the gut with gastrointestinal immune cells known as “Peyer’s patches” and protects the mucous membranes of the small intestines against infection by releasing white blood cells (T-cells and B-cells). And for this reason, it is essential to address gut health as a fundamental to good physical health. A leaky gut condition can lead to food intolerances and as a result, autoimmune issues e.g.
Crohn’s disease
Multiple sclerosis
Eczema
Arthritis
Migraine headaches
Psoriasis
The importance of the link between diet, gut bacteria and immunity cannot be underestimated. More and more people are realizing that eating the wrong kinds of food can have a negative effect on the bacteria in your gut and make you more susceptible to a range of diseases e.g. inflammatory bowel conditions, and those related to the absorption of iron, gastic ulcers and cancer etc.
QUALITY
A balanced diet contains all nutrients for health, in appropriate proportions, and is normally achieved by eating a variety of foods - preferably as organic, raw and naturally preserved as possible.
By using all the parts of plants; roots, bark, leaves, flowers, fruit & sap, we can take advantage of the medicinal properties of nature, whether it's in the form of vegetables, fruits, seeds, herbs, grains, legumes, fungi and such.
In using food as a form of medicine, either preventatively and/or for rehabilitation purposes, it can offer us much nutritionally; such as
Digestible carbohydrates, simply put, are the sugars of our diet. They perform the following functions:
A quick, easy source of fuel for heat & energy (glucose)
Supports the sparing use of protein, as a fuel source, so it can be used for other functions, such as building & repairing.
Contributes towards stored energy, when eaten in excess, as short-term backup agent, glycogen stored in liver and skeletal muscles (for flight or fight scenarios).
Amino acids form proteins and are biologically active substances, for example
Growth and repair of body cells & tissues
Synthesis of enzymes (for metabolism), plasma proteins and carrier molecules (haemoglobin), antibodies (immunoglobulins), and some hormones (insulin).
Provision of energy when carbohydrates in the diet and the fat stores are depleted.
Lipids (fats) can be used as a slow burning fuel source, and provide a convenient form to store energy sources. The 2 groups are saturated (animal fats) and unsaturated (vegetable fats).They contribute towards
Cell membranes in the form of phospholipids
Insulation as a subcutaneous fatty layer reduces heat loss through the skin.
Protection of body parts, like a bumper on a car, to provide cushioning e.g. kidneys, eyes, liver etc.
Transport and storage of fat-soluble vitamins (ADEK) and toxins (from detoxification process)
A form of concentrated fuel source of chemical energy & heat.
A constituent of nerve sheaths & sebum (secretion of sebaceous glands in the skin).
Formation of cholesterol & steroid hormones.
Storage of energy as fat in adipose tissue and mesentery, especially when excess of requirements is consumed.
Satiety value - high-fat gastric contents delay emptying time of stomach, thus postponing hunger signals for a prolonged time.
N.B. Omega 3 fatty acids are involved in human physiology, although an essential fatty acid (EFA), it is not produced by the body. ALA is found in plant oils, and EPA & DHA, are both commonly found in marine animal oils. Ratio is key. Omega 3 is an effective anti-inflammatory EFA that we can use to temper the effects of stress on the body. It is important to remember that many of our internal organs e.g. liver, brain, spleen etc. are fatty tissue type organs. Feed like with like.
Vitamins are chemical compounds, required in small quantities, to play an essential part of metabolism and health by playing many roles but acting as enzymatic co-factors is an important part of homeostasis. Deficiencies will lead to dis-ease. They come in 2 groups
Fat soluble - A D E & K
Water soluble - B complex & C
N.B. See the video link for more info on this subject.
Mineral Salts are inorganic compounds necessary for all body processes, and in very small quantities. These include but not limited to: magnesium, calcium, phosphate, sodium (salt), potassium, iron, iodine. Trace minerals are important for chemical reactions to occur and some of these include, boron, zinc, copper, chromium, etc.
Fibre is the indigestible fibre (non-starch polysaccharide) such as bran and cellulose, preferred by microbes in the gut. 20g is the daily recommended ‘dose’. Dietary fibre provides bulk to the diet along with these benefits:
Appetite satisfaction - creates the sense of fullness in the sensory aspect of consumption.
Stimulate peristalsis (gut contraction to push bulk along digestive tract)
Attracts water to increase bulk and softness of faeces
Increases frequency of defaecation (pooping) to prevent constipation.
Sweeps the villi of the intestines, as it passes, and collects any residue, particles and parasites, and also attracts toxins to be expelled via faeces. It’s a bit like using a toothbrush to clean one's teeth.
N.B. Hack this action by occasionally drinking some diatomaceous earth to create a sticky property to the bolus for critters to get lodge into, like quicksand, and using activated charcoal will help draw toxins and assist elimination thereof from the body. More suggestions and usage advice available with online coaching and consultations.
Provides food for gut-friendly bacteria and enhances the environment for pro-biotic gut flora. Please see warning, below, in relation to the words in italics, above.
Flavinoids are a group of plant metabolites thought to provide health benefits through cell signaling pathways and anti-oxidant excess.
Antioxidants are compounds that inhibit oxidation (enzymatic & chemical process of metabolism that produces ‘Free Radicals’ leading to a chain reaction that causes damage to the cells of organisms, usually referred to as ageing).
QUANTITY
Too little, or too much, of any nutrient can cause an imbalance e.g. on a micro level, coffee as a dehydrating diuretic and, also then on a macro level, with the condition of being overweight or medically obese.
Daily energy requirements depend upon several factors including
Basal metabolic rate (the amount of energy/metabolism required to keep one functionally alive and would be relevant & influenced by ones state of being - health-wise in body, mind & spirit. Heavily influenced by stress levels)
Age - due to the overall toll of oxidation, and the changes of the body during the human life cycle, our needs vary from birth to death.
Gender - generally men tend to have more muscle mass and thus higher metabolic rates and require and use more energy sources, compared to women, who have a higher fat to muscle ratio, as required by the different needs of the body e.g. pregnancy, breastfeeding, menstruation etc.
Activity levels - body, mind and spirit as we respond to the environment.
When addressing quantity we must consider Portion/Serving Sizes. The hand is used, as a measure of control for this subject, bearing in mind the size of one’s stomach and relativity to one’s own body size, shape & metabolic needs. This is when we begin to become conscious of the activity of eating and being aware of satiety & the ways we can use food to feel fulfilled physically, not mentally & emotionally.
Please use supplements, including vitamins & minerals, plant medicines etc, under the supervision of a health consultant professional, such as myself.
All substances will have an effect on the body (and mind), and thus must be used with caution due to:
the potential side effect,
interactions with other substances,
contra-indications (conditions and circumstances that interfere with each other),
stacking and hacking ingredients for convenience and effectivity,
getting the best ingredients, formula's and best dosages at the best price.
EATING (mental/emotional plane)
How often should we eat?
Basically, it boils down to your metabolic needs at that time, as per daily energy requirements. However, eating consciously for mental and cognitive purposes, we can use what and when and how we eat with the following in mind
Meeting goals e.g. losing weight or gaining muscle
Intermittent fasting - for insulin management and calorie control objectives
Blood sugar level control to maintain energy levels for functioning, especially in stress management.
Types of food for systemic inflammation such as healthy fats
Using food consciously as a healing medicine, particularly plants. Remember that bitter foods support the liver in digestion, for example.
When should we eat?
Both Traditional Chinese (TCM) and Ayurveda have ‘body clocks’ that they recommend as a guide to what we should be doing and when.
According to TCM
the stomach functions best at it’s primary hours of between 7am to 9am, when they suggest that digestion is strongest at that time.
The large intestine functions best between 5am to 7am, which is why many need to empty their bowels at this time of day.
The liver functions best between 1am to 3am, which is why waking up at that time of day, indicates that the liver requires support (raised cortisol levels from stress) and .
The small intestine functions best from 1pm to 3pm, and this is where most absorption goes on and perhaps not eating big, rich meals during this time will allow the body to focus on what it needs most in that time, especially under the influence of the stress response. It’s interesting that we take a ‘lunch hour’ and use it as an excuse to have a break from our morning activities and it takes about 3-4 hours for the body to digest food, so it would be a good time to rather have a light meal or snack.
Ayurveda is helpful in determining our nourishment needs by using a dosha system - pitta (ectomorph), vata (mesomorph) & kapha (endomorph). This is a guide to eating according to one’s dosha ()
There are also more Western approaches, such as the Metabolic Typing diet. We can ignore the plethora of trend diets such as various fruit diets, banting, famous person eating plan etc, when we get to know our body and how we are able to master it with hacks & good habits.
On a mental & emotional level, we can eat to comfort and soothe the spirit and thus being aware of our functionality on all planes and their interdependence can be measured and countered.
This seems a good time to mention the subject of Intermittent Fasting. This is a mental application of a physical regime. Mind over matter!
EATING (spiritual plane)
As someone, who spent most of my adult life 10kg+ overweight, eating has become a spiritual practice for the most part, through the practice of IF.
Being hungry, not hangry, taught me:
Gratitude for the blessing of food - choosing what, when, where, & how - and an awareness of malnutrition and starvation faced by others (compassion & empathy).
The value of food and being in control of food choices regardless of survival demands of physiology e.g. mid-afternoon sugar cravings as the body’s way to gain a quick source of convenient fuel.
Portion control and the amount of over consumption due to marketing/advertising (subliminal messages in movies, tv, radio commercials etc). We are told to eat, eat, eat!
Support the body in it’s natural detoxification organs & systems e.g. liver & digestive system, by giving them a 'break' from time to time, with a fast or water and/or juice fast. I'm keen on the Master Cleanse (Lemonade diet) for it's many benefits and easy to integrate into one's life as a bi-annual body retreat fast.
Become aware of, and pay attention to, the food chain i.e.
sources,
production,
packaging & storage,
pollution - carbon imprint (air, water and earth waste such as plastic, pesticides, carbon monoxide),
transportation, and
suppliers.
Conscious consumerism - local, seasonal, fresh.
To use fasting as a means to ‘lighten up’ body, mind & spirit (useful when using in conjunction with psychedelics).
The general rule when it comes to conscious consumption of food is to avoid:
C - carbonated
R - refined
A - artificial (and alcohol)
P - processed
Eating consciously means being present in the here and now and thus the senses become important in relation to the activity;
Smell
Taste
Texture
Satiety
Visual pleasure
Adding these elements into the act of consumption allows us to revere these tools for survival and tap into the tantric aspect of living.
HYDRATION
physical plane
Eating a high plant based diet can provide up to 20% of our hydration need for survival.
Our bodies are up to 70% water based and water makes up roughly 60% of our body weight.
Bear in mind that toxic waste from cellular activity (metabolism) is either in gas form (carbon dioxide) or water (H20) that the body then excretes via sweat, urine, faeces, breath. This means that a lot of water is lost per day and can lead to dehydration, which can have serious consequences e.g. electrolyte imbalance, influence nerve impulses, brain functioning and aggravation towards stressors & emotional triggers etc.
It is important to balance our intake of food & fluids, to satisfy thirst.
Water is important to the body because:
It provides the moist internal environment required by all living cells of the body (except the superficial layers such as skin, nails, hair, and hard outer layer of teeth).
It participates in all the chemical reactions that occur inside and outside the body cells.
Moistening of food (saliva)
Regulation of body temperature - as a constituent of sweat which when it evaporates off the skin, it acts as a cooling mechanism.
A major constituent of blood and tissue fluid by transporting substances in a solution or suspension around the body.
Dilution of waste products and poisonous substances in the body.
Provides a medium for the excretion of waste products e.g. urine & faeces.
mental/emotional plane
Did you know that it is possible to oxygenate the body by drinking good quality water (e.g. river close to source). So over and above breathing, this is another way to air feed the body it’s requirements to surthrive.
Quantity
The amount of fluid you require per day will depend upon
Age
Activity levels
Environment
State of health
Pregnancy and breastfeeding
Requirements of body to support ‘detoxification’
It is suggested that in order to calculate sufficient intake of water to stay hydrated, we can calculate it as follows:
Determine your weight (in metric weight)
Times this number by 30 to gain the amount of liquid hydration your body requires per day
Adjust according to activity levels (add 300ml for every 30minutes of exercise)
Here are some sneaky hacks to improve the amount and the manner in which to consume more water, as i am led to believe that many do not like drinking plain water:
Have a mug of boiled water with slices of lemon and/or ginger, upon rising, first thing in the morning to ‘break fast’ and start the day on the right note (i always say, “start as you mean to go on!”)
Always dilute your fresh pressed juices with ⅓ water - and always ‘chew’ the first mouthful to indicate to the body that it is receiving food for digesting.
Add fresh fruit to a jug of water to infuse it with flavour, and beneficial properties. I love using citrus fruits and herbs such as mint or root veg such as ginger.
Drink herbal teas to gain from the medicinal properties infused into the water. There is a herb for every ailment.
Eat an 80% plant based diet - fresh as possible. Some plant foods will have more benefits raw e.g. salad greens, whilst others are better cooked e.g. squashes.
Add herbal tinctures & extracts to water to add medicinal properties and avoid medications and extra pill-popping.
Oedema or swelling of the extremities, especially lower legs and feet, is often a sign of an imbalance between the intracellular and extracellular environments. Trace elements can resolve this issue, together with attention to lymph drainage support techniques, from movement to touch therapy support e.g. lymph drainage type massage techniques.
spiritual plane
CONSCIOUS CONSUMPTION OF WATER
Did you know that it takes 2 litres of water to make one 1 litre plastic bottle of water, for your consumer convenience. And coupled with the fact, that when stored in plastic, stored substances absorb chemicals from the packaging they are contained within. Plastic water bottles leach toxic chemicals (often hormonally disruptive), especially when exposed to heat (like being transported in an open truck in the sun and heat and sitting in warm environments while being stored in the supply chain.
Where is the logic in this?!?
QUALITY
There is actually very little fresh drinkable water on this planet and that limited resource is competing with man in the form of pollution (air, water, earth).
It is essential to preserve this survival need tool.
Water has the ability to cleanse (when we shower or bath) and so too can it have an effect on the energy aspect of the being. Think of the examples we hear of Christians performing baptism in water (or fire), or Muslims who wash their hands & feet before praying, or Hindu’s bathing in the Ganjes as a spiritual rite of passage or as an important ritual, e.g. where the dead are set alight and afloat on the river (as did the Vikings and other cultures).
It is possible to ‘energise’ our consumed products by using Reiki to ‘charge’ the food. I have also used crystals and written messages on water bottles to infuse their essence into the water. See Dr Masaru Emoto work on the effect of consciousness on water.
It is important when dealing with matters of consumption of solids & liquids, that we determine how we are feeding each aspect or plane of our being. Each area of life requires its own nourishment, the physical body needs nutrients and water, the mind needs calm and peace and the spirit needs the stimulation of creativity.
Watch video here:
Thank you for attending, please join at the same time & place next week for the next part, focusing on Movement.
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1x wellness consult and 1 x intuitive reading.
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