Good Health Is A Duty For Your Best Life!
“To keep the body in good health is a duty . . . otherwise, we shall not be able to keep our mind strong and clear.” Buddha (563?-483? BC)
My name is Wendy Bottrell and today I am a Holistic Health Performance Coach, nutrition coach, very active in my life, running a business, training, and taking care of an ailing senior. However, this has not always been the case. There was a time in my life when I did not have good health!
I was the kid who caught a cold in September and had it all the way through the winter when it was gone in May just in time for allergy season to begin. I was the kid who was a terrible eater and this continued through most of the first half of my life. And I was very athletic as a kid, playing many sports for both recreations and in school, so this was a big a challenge. In my late teens and early twenties, I was drinking a case of coke and eating potato chips for breakfast. I smoked, was overweight and had a very poor diet, lived under a great deal of stress which led to just not being well.
My Good Health Journey Began Here
In ’95 I was in my second car accident within an 8-month time frame and this was the life changing moment. My moment of change came on impact with the second car accident. Over the months to come the muscle pain, exhaustion and overall sense of just not feeling well taking over my life. I have always been an active person yet after the accidents I was not able to go for a walk for 20 minutes without coming home and just sleeping for hours and I was in a lot of pain. These accidents were the beginning of change for me because at that time. I made the decision to go into the nutritional supplement business. It was the start of my education on living well.
I made the decision to go into the nutritional supplement business. It was the start of my education on living well. Supplements, in the beginning, were a very simple way to change.
Because our company produces high-quality nutritional products, I was not taking in any prescription drugs and today, 15 years later I am very happy to say I am still prescription drug-free and feeling great, still taking in good nutritional products every day. I have lost over 70 pounds, am very active in life again. I train regularly, do some boxing, have reffed women’s hockey for the past 10 years and in 2002 I was certified as a Personal Trainer and Registered Nutrition Consultant. Today I am certified as a Personal Trainer with 2 separate associations, certified in Kickboxing, Boxing, and Bosu, have 3 certifications in Nutrition consulting and a Certified Master Trainer. I have 20 years experience in the business world and trained as a Life Coach.
Today I am certified as a Personal Trainer with 2 separate associations, certified in Kickboxing, Boxing, and Bosu, have 3 certifications in Nutrition consulting and a Certified Master Trainer. I have 20 years experience in the business world and trained as a Life Coach.
If we are going to look at health first we must have the definition: What does it mean to be healthy?
“The Health Promotion Agency strongly supports the view of the World Health Organization (WHO) that health is a state of complete physical, mental and social wellbeing, and not merely the absence of disease or infirmity. It agrees that health is a fundamental human right and that the attainment of the highest possible level of health is a most important world-wide social goal whose realization requires the action of many other social and economic sectors in addition to the health sector. Those working to promote health generally see it as a resource for everyday life, not the object of living. It is a positive concept emphasizing social and personal resources as well as physical capabilities.Reference: Ottawa charter for health promotion. WHO, Geneva, 1986.”
When I work with clients they don’t seem to understand this. Most will tell me when I first meet with them they are really healthy and as we begin to get to know each other all kinds of challenges they have come to the surface. From headaches that come on a regular basis, colds that never really go away, allergies, asthma, lack of energy…and more. So I decided to put some info together that might help them and you become a little more healthy.
Define Good Health With The 6 Foundations
As a Holistic Health Performance Coach, we believe there are 6 Foundations for your good health that must be mastered. This is a lifelong journey that begins to realize what they are and how you can begin.
HYDRATION For Good Health
Water by definition is clear, colorless, odorless and tasteless. If what you are drinking does not meet this standard change your water source. Oh, maybe a glass or bottle of water never touches your lips? Consider this, water makes up 2/3 of the weight of the human body and without it, humans would die in a few days. A small drop in the body’s water supply can trigger signs of dehydration: fuzzy short-term memory, difficulty with basic math and problems focusing on smaller print like the computer screen. Mild dehydration is one of the most common causes of daytime fatigue. It is estimated that 75% of North Americans have mild, chronic dehydration. The body converts fat into energy and releases fat IN WATER. Your body fights disease and toxins in the water. All of your body’s functions have to happen in water. Water forms the fluids that surround the joints, and it helps lessen constipation by moving food through the intestinal tract and thus eliminating waste – the best detox agent. Water regulates metabolism.
It is estimated that 75% of North Americans have mild, chronic dehydration. The body converts fat into energy and releases fat IN WATER. Your body fights disease and toxins in the water. All of your body’s functions have to happen in water. Water forms the fluids that surround the joints, and it helps lessen constipation by moving food through the intestinal tract and thus eliminating waste – the best detox agent. Water regulates metabolism.
Today most people can’t tell the difference from being hungry or being thirsty and generally will eat something to satisfy the feeling. When what they must do is drink at least a glass water to correct the dehydration. If the feeling of hunger comes upon you firstly have a glass of water. After 20 minutes if you are still feeling hungry then eat as you now are in fact hungry.
How Much Water To Drink For Good Health?
We need to drink ½ our body weight in ounces water every day and if we exercise, or have a physically active job then one must add more water. How do you do this? It can be very simple. On waking have a glass of water, at the start of each meal, (breakfast, lunch and dinner) drink a glass of water, this will not only get you drinking your water it will also fill you up and eat less at your meal, with each snack have a glass of water, and before going to bed. When you exercise you will add more water at least 2 glasses of water. When you drink coffee or alcohol drink 2 glasses of water. Don’t drink soda pop, sports drinks, or any of the other sweet drinks.
Now if you are not drinking water you will be challenged to start drinking 8-10 glasses a day when you start and it is always my suggestion for my clients to start slow. Add 2 glasses a day do this for a few days then move up to 3 and so on. You will go to the washroom more, however, I promise if you stick with it and get to your 8 glass minimum target it will be so worth it. Remember drinking water is giving you the gift of life. Hydration!
Eating The Second Foundation of Good Health
Today It’s So SAD! Standard American Diet
Typical SAD diet does not provide sufficient nutrient levels to support optimal health
Study of a 100-bed sub-acute care hospital
- 8% well nourished
- 29% malnourished
- 63% at risk of malnutrition
- 92% either malnourished or at risk of being malnourished! Where do you fit?
Hippocrates said, “Let food be your medicine and medicine be your food”. What happened to this philosophy? When did we stop eating food for our good health and start using food for our bad health? Good Food is not the enemy!
Did you know that 80% of wellness is what you put into your body through food and drink? Eating 3 meals and 2 snacks daily with breakfast being the most important for a healthier you, with more energy through the whole day.
“Eat breakfast like a King/Queen, lunch like a prince/princess and supper like a pauper” for good health.
Eating breakfast means eating less for the rest of the day. Studies have shown that skipping breakfast actually cause people to eat more food, have higher levels of cholesterol and are more insulin – resistant. Over time means more weight gain, more heart disease, more inflammation and all the other age-related diseases. Eating bigger meals later in the day are less satisfying and will lead to eating more food and if the foods are empty calories, i.e. Refined foods * donuts, sugars will tend to eat more.
Learn what portions are when eating breakfast, lunch, and dinner. Tennis Ball=serving of fruit or vegetables or cereal, Hockey Puck=1 bagel or 1 serving pasta, rice cereal, Four Dice= 1 serving of cheese, Bar of Soap=1 serving of meat, chicken or fish, Computer mouse=1 medium potato, 2 cassette tapes=2 servings of bread.
Protein, Carbohydrates, fats at each meal. And by the way, fat does not make you fat.
As long as we are talking about Eating let’s talk about vitamins and supplements. We have already discussed that 92% of the population is either malnourished or at risk of being malnourished! That means that people are not getting the nutrition they need on a daily basis for good health, let alone great health. Taking a multivitamin is simply Bridging the Gap Between the Food you Eat and What is No Longer in That Food for Your Good Health.
The number vary however there are least 6 -10 to 8-10 people who go to see their primary care provided because of nutritionally related illness. It is not a question anymore about getting the vitamins, minerals and trace elements from our food. We must take high-quality supplements. The other supplement that might be considered in a powerful antioxidant. Resveratrol and Ellagic Acid would be 2 that I would recommend. The supplements I recommend to my clients, friends and family can be found
Taking a multivitamin is simply Bridging the Gap Between the Food you Eat and What is No Longer in That Food for Your Good Health. The number vary however there are least 6 -10 to 8-10 people who go to see their primary care provided because of nutritionally related illness. It is not a question anymore about getting the vitamins, minerals and trace elements from our food. We must take high-quality supplements. The other supplement that might be considered in a powerful antioxidant. Resveratrol and Ellagic Acid would be 2 that I would recommend. The supplements I recommend to my clients, friends and family can be found HERE
AVOID eating the following for your good health:
Enriched flour: white flour, white flour products like pasta, white rice, white bread and even brown bread. Just because it is brown bread doesn’t mean it isn’t white flour.
High fructose corn syrup:
It is absorbed more quickly than regular sugar and enters the cells without any help. It doesn’t require the help of insulin the way glucose does. HFCS becomes uncontrolled once inside the cells and makes cholesterol shoot up, causing problems with the liver that then slows down the metabolism. HFCS does not tell the brain you, you are full as readily, one just stays hungry and keeps eating more sugar or HFCS allowing the cycle to continue.
Aspartame, sucralose, in fact, may lead to increased intake of foods and calories
Hydrogenated partially hydrogenated oils:
Which become trans fat in the blood stream, cookies, cakes crackers, etc
Did you know that 100 grams of sugar will suppress the immune function of your white blood cells known as neutrophils and this is your first line of defense against bacterial infection? Drinking about 2 cans of pop or juice will know them out by almost 50%. This starts about 30 minutes after drinking and will last up to 5 hours. So you if have an immune challenge or work in an environment where having a strong immune system will keep you in top shape another reason to eliminate or reduce sugar intake.
Sodium chloride is the salt you will find in commercial table salt. It has been processed at high temperatures, which change it at a molecular level and remove vital minerals, Excess commercial table salt intake has been associated with high blood pressure, fluid retention, heart and kidney disease.
Live In The Moment For Your Good Health
“The secret of health for both the mind and body is not to mourn for the past, not to worry about the future, not to anticipate troubles, but to live the present moment wisely and earnestly.”- Buddha
Today we are hearing more and more about being present. Be present with work, be present with your family, friends. Being present with your job, your family, friends, will increase productivity, and allow you to live with less stress. Have you heard the term ‘forced mediocrity”? Going at such a fast pace at all that you do nothing you do is done well. Or maybe you know someone that lives with “forced mediocrity”. It can be very frustrating for the one living in that state all the time and it is certainly frustrating and not enjoyable to live with them or be around them. There just seems to be a frustration that won’t go away.
Slow down, do one thing well and then move on. Take time for you and ask yourself-”How I am feeling today” – Take the time to notice any discomfort, aches, pains, and take notes, I just heard today that this is more effective for better health than any medical procedure that might be done to solve your health issue. Write it down and include feelings so when you go back you will see the activity, the feelings and now you will make positive changes.
One of the easiest ways to be present is through your breath. To learn how to breath take 1 hand put it on your chest, the other hand on belly just below the belly button, breathing in through nose for a count of 4, feeling your chest and belly expand, hold for a count of 4 and breathe out through pursed lips for a count of 8, noticing all the air leaving your body, right from your belly.
Being in the moment when you are eating – ask- are you hungry, stressed, looking for comfort, sad. Chew your food so it becomes liquid so it can be digested very easily. Take in the food with the focus that the food is bringing you healing, energy and wellness.
Be in the moment with an activity or exercise program- enjoy these moments. Allow yourself to be energized by the program. Have fun, move, feel, notice what changes happen to you and for you.
We always want to be where we are not and this habit creates forced mediocrity at all things.
“To keep the body in good health is a duty . . . otherwise, we shall not be able to keep our mind strong and clear.” Buddha (563?-483? BC)