Healing Practices for a Healthier Happier You revi

Healing Practices for a Healthier, Happier You: 

Healing Practices for a Healthier, Happier You Lucille Marchand, MD, BSN Professor Family Medicine, Integrative Medicine and Palliative Medicine Clinical Director of Integrative Oncology Services Paul P Carbone Comprehensive Cancer Center University of Wisconsin - Madison

You might live in Wisconsin!!!by Jeff FoxworthyLaughter as a healing practice.: 

You might live in Wisconsin!!! by Jeff Foxworthy Laughter as a healing practice.

You might live in Wisconsin!!!by Jeff Foxworthy: 

You might live in Wisconsin!!! by Jeff Foxworthy If you have a child or pet named Brett…

You might live in Wisconsin!!!by Jeff Foxworthy: 

You might live in Wisconsin!!! by Jeff Foxworthy If you have a child or pet named Brett… If you find minus 20 degrees a little chilly….

You might live in Wisconsin!!!by Jeff Foxworthy: 

You might live in Wisconsin!!! by Jeff Foxworthy If you have a child or pet named Brett… If you find minus 20 degrees a little chilly…. If you refer to the Packers as “we”….

You might live in Wisconsin!!!by Jeff Foxworthy: 

You might live in Wisconsin!!! by Jeff Foxworthy If you have a child or pet named Brett… If you find minus 20 degrees a little chilly…. If you refer to the Packers as “we”…. If you think of the major food groups as beer, fish and venison (and brats and cheese?)….

You might live in Wisconsin!!!by Jeff Foxworthy: 

You might live in Wisconsin!!! by Jeff Foxworthy If you have a child or pet named Brett… If you find minus 20 degrees a little chilly…. If you refer to the Packers as “we”…. If you think of the major food groups as beer, fish and venison (and brats and cheese?)…. If driving in the winter is better because the potholes are filled with snow….

You might live in Wisconsin!!!by Jeff Foxworthy: 

You might live in Wisconsin!!! by Jeff Foxworthy If you have a child or pet named Brett… If you find minus 20 degrees a little chilly…. If you refer to the Packers as “we”…. If you think of the major food groups as beer, fish and venison (and brats and cheese?)…. If driving in the winter is better because the potholes are filled with snow…. If you know how to polka….

You might live in Wisconsin!!!by Jeff Foxworthy: 

You might live in Wisconsin!!! by Jeff Foxworthy If your idea of creative landscaping is a statue of a fake deer next to your blue spruce….

You might live in Wisconsin!!!by Jeff Foxworthy: 

You might live in Wisconsin!!! by Jeff Foxworthy If your idea of creative landscaping is a statue of a fake deer next to your blue spruce…. If you design your kid’s Halloween costume to fit over a snowsuit….

You might live in Wisconsin!!!by Jeff Foxworthy: 

You might live in Wisconsin!!! by Jeff Foxworthy If your idea of creative landscaping is a statue of a fake deer next to your blue spruce…. If you design your kid’s Halloween costume to fit over a snowsuit…. If you install security lights on your house and garage and leave both unlocked…

You might live in Wisconsin!!!by Jeff Foxworthy: 

You might live in Wisconsin!!! by Jeff Foxworthy If your idea of creative landscaping is a statue of a fake deer next to your blue spruce…. If you design your kid’s Halloween costume to fit over a snowsuit…. If you install security lights on your house and garage and leave both unlocked… If your idea of a traffic jam is ten cars waiting to pass a tractor on the highway….

You might live in Wisconsin!!!by Jeff Foxworthy: 

You might live in Wisconsin!!! by Jeff Foxworthy If your idea of creative landscaping is a statue of a fake deer next to your blue spruce…. If you design your kid’s Halloween costume to fit over a snowsuit…. If you install security lights on your house and garage and leave both unlocked… If your idea of a traffic jam is ten cars waiting to pass a tractor on the highway…. If you actually understand these jokes…..

The care we give to ourselves is the gift we give to the children we care for: 

The care we give to ourselves is the gift we give to the children we care for We are role models. What we do is important and will save the world and effect the future of each child we care for. Children can teach us to live in the moment. Children can teach us how to be authentic, play, cry, laugh, and be ourselves. Children can remind us about what is important in life.

Healing: 

Healing Restoring and reclaiming wholeness. Knowing who we are. Our essential self. Self healing is our capacity to restore wholeness within us. It is tapping into our spirit – our soul.

Healing and Wholeness: 

Healing and Wholeness

Intention of Healer and Therapy( Paul Branch, MD, Homeopathist): 

Intention of Healer and Therapy ( Paul Branch, MD, Homeopathist) Primary level of healing intention Making a diagnosis and treatment Secondary level of healing intention Treating symptoms Third level of healing intention: vital systems, energy Treating root cause of symptoms and disease Fourth level of healing intention: transformation, consciousness, transcendence. Integration of mind, body, spirit. Ultimate freedom.

Health: 

Health Physical well-being Nutrition Movement Avoiding toxins Emotional well-being Spiritual well-being Optimal well-being in spite of illness Social well-being Global well-being Wholeness- none are separate

What is Integrative Medicine?: 

What is Integrative Medicine? Whole person care – mind, body and spirit Expanded options of care and prevention from the best evidence based conventional and alternative therapies consistent with the values and goals of each unique person. Counsel against questionable or harmful therapies. Person centered rather than disease centered care Relationship centered care Emphasis on healing and well being

What is Integrative Medicine?: 

What is Integrative Medicine? Respect for the choices people make Multidisciplinary team approach to care Expanded options for hope and meaning Encouragement of actions to prevent chronic illnesses or treat them optimally for improved health and well being Consider the patient in the context of their entire health situation

Model of Epigenetics: 

Model of Epigenetics Genotype Phenotype Multiple Influences Nutrition Lifestyle choices Toxic exposure Perceived Stress Social support Spiritual connection Cancer Heart Disease Diabetes Hypertension Hyperlipidemia 98%

Stages of Change: 

Stages of Change Pre-contemplation Contemplation Preparation Action Maintenance Relapse Prochaska JO et al. In search of how people change. Am Psychol 1992;47:1102-4.

Nourishing our Body: 

Nourishing our Body Nutrition- fresh, high nutrient food Water – filtered, not bottled water Movement – staying active as a way of life Supplements – no substitute for good food Buying locally and seasonally –fresh foods Decreasing our intake of toxins and non-nutritious food. Avoiding obesity. Healthy eating as a way of life and not a temporary diet.

Nutrition and Prevention of Most Chronic Illnesses: 

Nutrition and Prevention of Most Chronic Illnesses Anti-oxidant rich food (fruits and vegetables) Anti-inflammatory foods and supplements (omega 3 and 9 oils) Good fats and bad fats High micronutrient content foods with minimum of contamination from herbicides, pesticides, heavy metals Less processed foods (sodium nitrates, saturated and trans fats) Balance of protein, good fats and complex carbohydrates Pure water High fiber Low sugar (small amounts of dark chocolate OK) Avoid high fructose corn syrup. Moderate alcohol (1-2 drinks/day for men; 1drink/day for women)

SuperFoods Health Style Pratt, S and Matthews, K. Harper Collins Publishers: 2006: 

SuperFoods Health Style Pratt, S and Matthews, K. Harper Collins Publishers: 2006 Our western diet is killing us. (movie: Super Size Me) Key to health: selecting the most nutrient dense, low calorie foods. Whole foods that are simple and act synergistically in the body to maintain highest levels of health.

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30 year shelf life Polyunsaturated Partially Hydrogenated

 SuperFoods Health Style Pratt, S and Matthews, K. Harper Collins Publishers: 2006Foods that are of the highest nutrient value: 

SuperFoods Health Style Pratt, S and Matthews, K. Harper Collins Publishers: 2006 Foods that are of the highest nutrient value Broccoli Oranges Spinach Blueberries Pumpkin Turkey Soy Dark chocolate Extra virgin olive oil Avocado Garlic and onions Walnuts Wild salmon Yogurt (low or nonfat) Tea Beans Tomatoes Oats Kiwi Cinnamon Pomegranates Honey

Supplements I Recommend for General Health: 

Supplements I Recommend for General Health Fish oil for omega 3 fatty acids (stop one week prior to surgery) daily. 1-3 gms of fish oil; at least 1gm of EPA High potency with high levels of EPA and DHA Multivitamin daily Vitamin D daily 1000units; calcium supplement for women now about 600-700mg daily; magnesium 300-400mg daily.

Supplements and Botanicals: 

Supplements and Botanicals No substitute for nutritious food Unregulated manufacturing Big business Can have interactions with conventional medicines Avoid gunshot approach; tailor supplements to specific needs Buy quality products Consider consultation with integrative medicine practitioner who is knowledgeable about supplements, botanicals, and conventional medicines.

Obesity Linked to Chronic Illnesses: 

Obesity Linked to Chronic Illnesses Heart disease Stroke Hypertension Diabetes Cancer Arthritis Depression, anxiety, poor self esteem Lower quality of life

Movement: 

Movement Walking, biking, swimming, hiking, paddling, running, jogging, speed walking. Walking sticks Strength training Yoga, taichi, qigong Being active with kids, not just observing. Looking for opportunities to move especially at work

Exercise Rx: 

Exercise Rx Exercise 30-45 minutes daily Make it routine Exercise outdoors when possible Do exercise you enjoy Join a health club or exercise with someone Consider meditative types of exercise and movement –yoga, Feldenkrais, qigong, running, walking, etc. Benefits the mind, body and spirit Boosts immune function Helps keep weight under control; metabolic balance

Ingredients for Healing: 

Ingredients for Healing

Health and Healing: 

Health and Healing Our ability to heal ourselves, others and the world around us depends on our level of self-esteem, empowerment, and spiritual growth. Being authentic. Being who we are. We must first heal ourselves before we can heal others. Self esteem is our capacity to love, honor and respect ourselves. Empowerment is our willingness to take action on behalf of who we really are. Spiritual growth is the path we take toward greater love, appreciation and action toward a fully awakened and empowered self.

Breathing Exercise: 

Breathing Exercise Simple Integrates mind, body, spirit Relaxes Can be done anywhere and at anytime Brings us into the present moment Helps increase our awareness and focus Nurtures us. Excellent for self care.

How do you build self esteem?: 

How do you build self esteem? Follow your intuition or inner guidance. Persevere in spite of fear. Find and explore your creativity. Observe your thoughts and actions. Pause. Breathe. Enhance and stop destroying the self esteem of others. Enhance and stop destroying your own. Gentleness. Find and cherish your integrity.

Happiness versus Suffering: 

Happiness versus Suffering The pause and centering allows choice Choice allows us to choose thoughts and actions that serve our happiness and compassion, or not. Stimulus > response (reactionary)-no choice. Feelings of powerlessness. Stimulus > pause > centering > choice > response (proactive, empowered)- allows for a creative response and change Resistance to change creates suffering

Building Self-esteem requires Action and Change: 

Building Self-esteem requires Action and Change Insanity is choosing to repeat the same actions yet expecting a different result. Seek respect, and not approval. Not everyone will applaud your becoming empowered. Be who you are. Be accountable to yourself. Develop respect for yourself. Speak your truth. Follow your inner guidance.

The Four Agreements: A Practical Guide to Personal FreedomDon Miguel RuizAmber-Allen Publishing, 1997: 

The Four Agreements: A Practical Guide to Personal Freedom Don Miguel Ruiz Amber-Allen Publishing, 1997 Be impeccable with your word Don’t take anything personally Don’t make assumptions Always do your best

I am Impeccable with my Word: 

I am Impeccable with my Word Be honest with yourself and others Don’t speak against yourself Take responsibility for your actions without blame or judgment Use your energy in the direction of truth and love for yourself and others

I am Impeccable with my Word: 

I am Impeccable with my Word Gossip is poison – relinquish it Your opinion is only your point of view. Same for others opinions. It is not the truth. Tell yourself how beautiful you are. Compliment others.

I don’t take anything personally: 

I don’t take anything personally Relinquish personal importance – not everything is about you! Nothing other people do is because of you. What they think of you is about them, not you. What you tell yourself is not necessarily true – don’t take that personally either Trust yourself to make the right choices

I don’t make assumptions: 

I don’t make assumptions We constantly are making assumptions but then we believe them to be true. Then we act on those assumptions creating drama. If we don’t understand something, we make assumptions. We assume people should be able to read our minds.

I don’t make assumptions: 

I don’t make assumptions We assume everyone sees life the way we do. We make assumptions about ourselves. We are afraid to ask for clarification, so we make assumptions. We don’t have the courage to ask questions. Ask questions of yourself and others. Action makes the difference.

I always do my best: 

I always do my best Do your best- no more and no less Relieves you of judgment, blame, shame. You take action because you love it, not because you expect a reward. You live life fully. You take action because you want to, not because you need to (or should). If we love what we do, we do our best. Live in the present moment. Let the past and future go. If you falter, do not judge. Keep going and take action.

Our thoughts are just thoughts but profoundly affect our feeling state: 

Our thoughts are just thoughts but profoundly affect our feeling state Notice your patterns of thinking. Non-judgmental. Be-friend your mind. Thoughts that have no power over us will eventually go away. We create fear with our thoughts. Thoughts keep us from the present moment where beauty exists. They keep us in the past or worrying about the future. Thought rescue

Thought Patterns that cause Suffering: 

Thought Patterns that cause Suffering The victor – “My way is the right way.” “I’m right.” Arrogance, low self esteem, rigid, narrow focus, judging, never good enough, high control to maintain safety. The victim – “I’ll never get what I need or want.” “I was hurt and will never be healed.” Wounded and identify with wounds, helpless, hopeless, low self-esteem, rigid, narrow focus, judging, never good enough, high control to maintain safety. Pema Chodron

The Middle Path: 

The Middle Path The Middle Path – recognizing the spaciousness of the present moment to flow with change, let go of what you have no control over, and become empowered to take control over what you do have control over. Pema Chodron

Peace and Freedom: 

Peace and Freedom It doesn’t mean to be in a place where there is no noise, trouble or hard work. It means to be in the midst of those things and still be calm in your heart. (unknown author)

Meaning: 

Meaning “Meaning doesn’t change our life or our work; it changes our experience of our lives and our work.” “When the work loses its meaning, it loses it’s soul.” “Meaning opens the most routine of tasks to the dimension of joy.” Rachel Naomi Remen, MD

Burnout –Meaning is gone.: 

Burnout –Meaning is gone.

Burnout: 

Burnout Life is heavy. The world is gray. It’s more difficult to give. You’re drained of emotional and physical energy. You’ve begun to view your clients as objects, not people. You feel overloaded and overwhelmed. You ask yourself, “Is this all there is?” From: Blackall, G. Relighting Your Fire. Family Practice Management. 1999.

Finding Meaning in My Work: 

Finding Meaning in My Work

Healing: Self-appreciation: 

Healing: Self-appreciation

Expressing our Creativity: 

Expressing our Creativity

Using our Creativity to Guide Us to Healing and Health: 

Using our Creativity to Guide Us to Healing and Health Healing words Healing images Healing music Healing space – silence, prayer, meditation, breathing, walking Healing work Healing movement Healing nourishment on all levels Healing relationships

What is your soul calling you to do in your life?: 

What is your soul calling you to do in your life?

What contributes to healing relationships with self and others?: 

What contributes to healing relationships with self and others? Presence – mindfulness, paying attention Our commitment to health and healing Communication with attentive, generous listening. Comfort with silence. Meaning and purpose – self-discovery Self care and self responsibility Surrender; letting go of control Commitment to loving relationships, forgiveness and gratitude. Non-violence.

Nourishment: increasing energy: 

Nourishment: increasing energy High nutrient food Pure water Good company, community, connection Good books, movies Allowing our creativity to be expressed Laughter, play, fun Movement Touch, love, forgiveness, gratitude Meaning and purpose Spiritual practice, breath-work, pausing

Thank you for your attention!: 

Thank you for your attention! Questions?