Author name: EvekWellness

Wellness Assessments

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Wellness assessment is about current health and lifestyle factors to determine underlying motivations, establish realistic goals and plan for progress. It typically involves a combination of medical, nutritional, physical activity and behavioral assessments. Here’s a general outline of assessment may include:

  1. Health Assessments: Gathering personal information and use health history questionnaires to gather information regarding current and past health.
  2. Physical Examination: Using most recent 3-month report to assess overall health and identify any potential medical issues and root causes.
  3. Lab Tests: Blood tests before and after program as a comparison, also to check for conditions like diabetes, thyroid disorders, or nutrient deficiencies.
  4. Body Measurements: including weight, height, body mass index (BMI), waist circumference. Using free online calculators such as HealthStatus.com and ACTIVE.com.
  5. Photo Assessments: Clothing should be worn for all images shared and tighter-fitting garments in Front, back, and side angle shots.
  6. Behavioral Assessment: including nutrition behaviors and a nutrition diary
    • Exploring the attitudes and behaviors related to food, eating, and exercise.
    • Identifying triggers for overeating or unhealthy eating habits.
  7. Dietary Assessment: Using Dietary worksheet
  • Three-Day Dietary Record to determine the mind-set each day and significant events that influenced eating habits including portion sizes, meal frequency, and food choices.
  • 7-14 Day Food Journal to provide a detailed picture of the eating patterns.
  • Nutritional Analysis: For many, food is an outlet for anxiety, stress, sadness, or boredom.
  1. Physical Activity Assessment: including the type, frequency, and duration of exercise.
  2. Metabolic Rate Assessment: include measuring the resting metabolic rate (RMR) to determine how many calories the body needs at rest.
  3. Setting Realistic Goals: the goals are flexible and can change often based on the individual circumstances and preferences.
  • Physical Goals: such as Reducing bodyfat percentage by 2 percent in three months. Improving leg strength by 20 percent in one month.
  • Health Goals: such as No longer needing a medication for a chronic condition. Getting seven or more hours of sleep every night. Reducing blood pressure or resting blood sugar levels.
  • Behavior Goals: such as Drinking only one cup of coffee per day. Consuming 15 grams of protein for breakfast every day. Eating dessert once a week. Exercising for 20 minutes every day.
  • SMART goals:
    • Specific: means eating three servings of vegetables daily.
    • Measurable: means physically measure three servings of vegetables.
    • Attainable: It is possible to eat three servings of vegetables a day.
    • Realistic: means currently eats vegetables at least every other day and has access to a grocery store to purchase them.
    • Timely: means they want to do this within a month—four weeks.
  1. Developing a Plan: Creating a personalized weight loss or rejuvenate plan that includes dietary recommendations, exercise routines, and behavioral strategies.
  2. Monitoring and Follow-Up: Establishing a plan for ongoing monitoring of the progress and regular follow-up appointments to adjust the plan as needed.

Wellness should be approached in a healthy and sustainable manner, focusing on long-term lifestyle changes rather than quick fixes. Always consult with a healthcare provider before starting program, especially if you have underlying health conditions.

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The secret key points of weight loss

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Weight loss refers to the process of reducing body weight, typically by decreasing the total amount of body fat. As a result, you may lose weight by decreasing the body fat or maintain the same body weight by increasing muscle mass with the healthy body.

Here are some key points to consider and pay attention to each hint.  Watch the video below:

 

  1. Caloric Intake: To lose weight, you generally need to consume fewer calories than your body expends. This can be achieved by eating a balanced diet with a caloric deficit. It’s important to focus on nutrient-dense foods while avoiding excessive calorie-dense, sugary, and high-fat foods. You may say “I can’t eat less!! I am starving. How can I do?”. Please Subscribe! We will talk about these details in the future videos.
  2. Dietary Changes: Incorporate more fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. Portion control is crucial, as even healthy foods can contribute to weight gain if consumed in excessive amounts. Please follow “My plate rules” (1/4 protein, ¼ grains, more than 1/4 vegetables, less than 1/4 fruits).
  3. Physical Activity: Regular exercise that combines cardiovascular exercises (like walking, running, cycling) with strength training can help you manage stress, support metabolism, and maintain muscle mass. Please do exercise before eating that can burn more fat.
  4. Lifestyle Changes: Adopting sustainable lifestyle changes is crucial for long-term success. Crash diets or extreme measures are often not effective in the long run and can lead to unhealthy habits. You may switch or change the dominant comfort zone to subordinate less used behavior. Brain cell will redevelop and grow.
  5. Hydration: Drinking enough water can aid in weight loss by helping control appetite and supporting metabolism. You may drink water or soup before eating. It can reduce the stomach acid, digestion enzyme and food absorption.
  6. Sleep: Getting adequate sleep. Poor sleep can disrupt hormonal balance, leading to increased appetite and weight gain. avoid sleep or sit for long time. Sleep or wake up earlier. Periodically, standing and walking around.
  7. Mindful Eating: Pay attention to hunger and fullness cues, and avoid emotional or stress-related eating. Please follow 80-20 rules. Eat slowly and feed stomach 80% full. Brain needs 10-20 minutes to feel 100% full.
  8. Stress Hormone: Stress activates the body’s “fight or flight” response, leading to the release of stress hormones such as cortisol. Elevated cortisol levels can affect metabolism, appetite, and fat storage around the abdominal area. Practice stress-reduction techniques such as meditation, deep breathing, yoga, and mindfulness to help lower cortisol levels.
  9. Hormone balance: typically occurring around the age of 45 to 55. During this period, hormonal changes, particularly a decrease in estrogen levels for female and testosterone for male. It can lead to changes in body composition. Many people experience weight gain around the abdomen. Ask your doctor for Bioidentical hormonal therapies or other interventions
  10. Insulin resistance: often precedes the development of type 2 diabetes and can contribute to weight gain, particularly around the abdominal area. High insulin levels can promote fat storage, especially in the visceral fat tissue. Difficult to lose weight and increased hunger and cravings. Avoid food to rapid spikes in blood sugar and insulin levels.
  11. Hypothyroidism: thyroid gland doesn’t produce enough thyroid hormones. It can lead to symptoms such as fatigue, cold intolerance, weight gain, and difficulty losing weight. The slowed metabolism can make it more challenging to maintain or achieve weight loss. Ask your doctor for thyroid hormone replacement therapy to restore normal thyroid hormone levels and becomes easier to manage your weight.
  12. Interactions: Stress can exacerbate hormonal imbalances during menopause, making weight management more difficult. Stress can trigger overeating or unhealthy eating habits as a coping mechanism, leading to weight gain. Additionally, the hormonal changes during menopause can affect mood, sleep, and energy levels, potentially impacting the ability to engage in healthy behaviors.
  13. Support system: whether it’s friends, family, or a professional, can be beneficial for staying motivated and accountable to make weight loss successful.
  14. Medical Consultation: If you have underlying health conditions or struggle with significant weight loss, consider consulting a healthcare professional.

Remember, weight loss is a gradual process, and there’s no one-size-fits-all approach. It’s important to set realistic goals, be patient with yourself, and prioritize overall health and well-being rather than just the number on the scale.

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Coldness, Numbness, Tingling, and Leg Swelling

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Regular care includes:

  1. Physical activity: Engage in moderate aerobic exercises such as walking, swimming, or cycling to promote blood circulation and muscle contraction to reduce leg swelling.
  2. Elevate the feet: After prolonged standing or sitting, try elevating the feet to reduce pressure.
  3. Dietary adjustment: Control salt intake and avoid a high-salt diet as excess salt can lead to fluid retention in the body. Increase the intake of fiber-rich foods such as fruits, vegetables, and whole grains to promote digestion and excretion.

4. Smooth bowel movements: Maintain regular bowel habits and avoid constipation as it can increase abdominal pressure and negatively impact blood circulation.

5. Wear appropriate shoes: Choose suitable shoes, especially those that are comfortable and fit the foot shape, to reduce the burden and pressure on the lower limbs.

6. Use elastic stockings or compression therapy: Elastic stockings or compression therapy socks can provide appropriate pressure.

7. Avoid prolonged immobility: Avoid maintaining the same posture for an extended period, especially prolonged sitting or standing. Move the ankles and calf muscles periodically to promote blood circulation.

8. Massage and hydrotherapy: Soaking the lower limbs in warm or cold water to promote blood circulation and alleviate discomfort in the lower limbs.

Foot massage is a common method for relaxation and body relief, which can promote blood circulation, alleviate fatigue and tension, and improve overall physical and mental well-being. Below are some common techniques and steps for foot massage and reflexology:

  1. Hygiene: Ensure proper foot hygiene before starting a massage session to avoid any potential infections.
  2. Foot soaking: Soak both feet in warm water, adding some salt, essential oils, or herbs for enhanced effects. Hot water soaking relaxes muscles and relieves fatigue, while cold water soaking can reduce inflammation and swelling.
  3. Massage oil or lotion: Reduce friction and increase smoothness during the massage. Plant-based oils or specially designed massage oils and add some essential oils based on personal preferences.
  4. Foot massage: Use acupressure and muscle manipulation techniques to promote blood circulation, relieve fatigue, and relax tension. Watch the previous video: Common Massage Techniques and Methods (video link in description)
  • Massage the soles: Use thumb gliding method to massage the muscles on the soles. Start from the heel, glide along the midline of the sole towards the toes, and then return along the edges of the foot. Pay attention to the depressions on the sole, the arch, and the heel. Repeat several times, gradually covering the entire sole.
  • Massage the instep and ankles: Use palm or thumb to gently knead and apply mild pressure on the instep, gradually massaging the entire dorsal region of the foot, focusing on kneading the arch, sole, and toe areas. Gently rotate the ankles to relax the muscles and joints around the foot.
  • Massage the toes: From the base to the tips of the toes, use thumb and index finger to gently knead, apply pressure, or stretch each toe, combining acupressure and kneading techniques, flex and extend the toes to stretch the foot’s muscles and ligaments.
  1. Finish the massage: After about 15-20 minutes of foot massage, gently knead and stroke the feet to relieve tension and aid relaxation.
  2. Foot reflexology is a massage technique based on the theory of reflex zones, which suggests that different parts of the feet correspond to different organs and systems in the body. By stimulating specific reflex zones on the feet, one can promote bodily health and balance.
  • Massage stick or tool to assist with foot massage and stimulate the reflex zones on the feet. Different shapes and textures of massage tools can provide different stimulation effects. Place the massage tool on the ground and then use your feet to roll, press, or move over it.
  • Rotational massage: Use your thumb or fingertips to perform rotational massage on the reflex zones.
  • Thumb gliding on the reflex zones: Apply moderate pressure and continuous gliding movements to massage the entire reflex zone.
  • Foot acupressure: Apply moderate pressure on specific acupoints on the soles based on the reflex zone map to stimulate the corresponding body parts or organs in a circular or linear manner. Press each acupoint for about 5-10 seconds, adjusting the pressure based on personal sensations.
  • Foot scraping: Using a special scraping tool to scrape the skin on the soles, promoting blood circulation, stimulating meridians and the nervous system, and improving overall body health.

Remember, foot massage and reflexology can be beneficial for relaxation and well-being, but it’s crucial to be cautious and considerate of individual needs and conditions. If you have any concerns or uncertainties, don’t hesitate to seek professional advice.

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Oscillococcinum

How could you get over the flu faster?

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Oscillococcinum is a brand name homeopathic product manufactured by Boiron Laboratories and used for symptoms of the common cold, the flu, and H1N1 (swine) flu.

Homeopathic products are extreme dilutions of some active ingredient that don’t contain any active medicine. The more dilutions are more potent. Therefore, most homeopathic products are not expected to act like drugs, or have drug interactions or other harmful effects. It seems to be safe for most people and no negative side effects. However, cases of severe swelling, including swelling of the tongue, and headache have been reported.

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Oscillococcinum relieves flu-like symptoms when taken at the first signs of flu. It might help people get over the flu faster. The clinical studies showed that help reduce both the duration and severity of flu-like symptoms, such as body aches, headache, fever, chills, and fatigue. It is non-drowsy and recommended for everyone ages 2 and up.

The appropriate dose of oscillococcinum depends on several factors such as the user’s age, health, and several other conditions. Keep in mind that natural products are not always necessarily safe and dosages can be important. Be sure to follow relevant directions on product labels and consult your pharmacist or physician or other healthcare professional before using.

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How to improve my memory and cognition

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Brain Reset is designed to promote healthy blood flow, neuroprotection, and immune mediator balance with a unique blend of nutrients and extracts to promote concentration and memory.

Formulated for patients who need support with brain fog and cognitive health. 

Co-formulated by
Dr. Samuel Yanuck+

 

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Brain Reset contains bacopa extract which has over 35 years of clinical research focusing on support for memory and peak cognitive performance.

It also contains ginkgo biloba in the form of Virtiva® ginkgo-phosphatidylserine phytosome complex. Ginkgo biloba helps to sustain the strength and elasticity of blood vessels and capillaries and may also promote the flow of oxygen and blood to the brain.

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Are brown rice salads healthy?

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Brown rice is a less processed whole grain rice with the inedible outer hull removed, but contains bran layer, and cereal germ that generally needs longer cooking times than white rice. Brown rice gives you more of a feeling of fullness and it’s richer in valuable nutrients for your health. It has a higher fiber content that slows down gastric emptying and reduces the absorption of sugars, ensuring a more prolonged sense of fullness that may help the weight and blood sugar control.

This whole grain contains more vitamins, minerals. It is a good source of folate, riboflavin (B2), potassium, calcium and other beneficial substances for the body. These substances have antioxidant properties protecting the body from damage caused by free radicals. It can help prevent or improve several health conditions, including cellular aging, diabetes and heart disease.

They also have exceptionally high in manganese that is vital important for many processes in the body, such as bone development, wound healing, muscle contraction metabolism, nerve function and blood sugar regulation. If deficiency in manganese, it will link to a higher risk of developing metabolic syndrome, bone demineralization, impaired growth and low fertility.

 

When you are looking for a dish that is cheap, easy and healthy to put together, the Mediterranean brown rice salad is just right for you. You can make it in advance and eat it at home, at work or outside with delicious meal or side salad loaded with beans, herbs and spices, and your favorite vegetables. Salads are typically made by combining lettuce or mixed greens with an assortment of toppings and a dressing. You can add almost any food to a salad, but some toppings are more nutritious than others. Try it with different flavor combinations to make it your own!

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