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New Wellness on the Go COLOR.Indd Published by: Baico Publishing Inc. 294 Albert Street, Suite 103 Ottawa, Ontario K1P 6E6 Tel: (613) 829-5141 E-mail: [email protected] www.baico.ca Printed by Documents Majemta Inc. © Nathalie Beauchamp - Andrée J. Benson – 2009 ISBN 978-1-897449-88-2 All rights reserved Table of Contents Preface ..................................................................................................i About the Authors ................................................................................ iii Acknowledgments .............................................................................. vii Introduction ........................................................................................ ix Chapter 1: Listen To Your Body, I Mean Really Listen! ......................1 Chapter 2: Awareness – Be Aware And Awake In Your Life ...............5 Chapter 3: Wellness: What Does It Mean? ........................................11 Chapter 4: A Clear Purpose ..............................................................17 Chapter 5: Protein, Carbs And Fat – What Am I Eating? ...................23 Chapter 6: Learning To Read Food Labels ......................................37 Chapter 7: Processed Foods – What Exactly Are We Eating? .........43 Chapter 8: Food For Your Heart And Soul .........................................49 Chapter 9: Less Is So Much More! ...................................................53 Chapter 10: Is It Worth Going Organic? ............................................57 Chapter 11: Do We Need Multivitamins? Are They All Created Equal? .........................................67 Chapter 12: The Power Of Omega-3 ................................................73 Chapter 13: Looking At Stress Creatively ..........................................79 Chapter 14: Deodorant – Sometimes The Facts Stink ......................85 Chapter 15: Breathe Clean ...............................................................89 Chapter 16: Just Breathe ...................................................................97 Chapter 17: Adjusting Your Inner PH For Optimal Health ...............101 Chapter 18: Benefi ts Of Greens ......................................................107 Chapter 19: Measure Up! ................................................................111 Chapter 20: The Little Voice Inside Your Head ...............................117 Chapter 21: Cardiovascular Training – The Heart Of The Matter ....123 Chapter 22: Strength Training – “Tour De Force” ............................131 Chapter 23: Pump Up Your Self Confi dence ..................................141 Chapter 24: Yoga For Your Body, Mind And Soul ...........................145 Chapter 25: Boning Up ....................................................................149 Chapter 26: Vitamin D, Sunshine And Sunscreen ............................157 Chapter 27: Laughter Is The Sunshine Of Your Life ........................163 Chapter 28: “Whey” To Go! .............................................................167 Chapter 29: The Soy Controversy ...................................................173 Chapter 30: Gluten – Are You Sensitive To It? ................................179 Chapter 31: Walking The Tightrope .................................................183 Chapter 32: Water And Your Body ..................................................187 Chapter 33: Boundaries – Stop! You Are In My Space ...................199 Chapter 34: Cosmetics – Painting A Different Picture .....................203 Chapter 35: Love And Intimacy .......................................................209 Chapter 36: It’s All In The Attitude ..................................................213 Chapter 37: Have A Ball, Really! .....................................................217 Chapter 38: Core Strength Simplifi ed ..............................................221 Chapter 39: Recreation Or Re-creation? .........................................225 Chapter 40: Position Yourself Ergonomically ..................................229 Chapter 41: Magnetism – What It Means To Us ..............................235 Chapter 42: Time Is On Your Side ..................................................241 Chapter 43: Beauty Sleep ...............................................................247 Chapter 44: Cookware Awareness ..................................................255 Chapter 45: Guilt Is Eating You Up! ...............................................259 Chapter 46: What Is Wellness Chiropractic? ...................................263 Chapter 47: The Coach And You! ...................................................269 Chapter 48: Baby Steps ..................................................................273 References by Chapter ....................................................................277 The authors would like you to know that the information in this book is designed to educate and offer options to you, the reader. The book is meant to be a tool to assist with the vast amount of information available in books and on the Internet concerning health and wellness. It is in no way meant to be a substitute for health/medical care. For any health or emotional problems you should talk with a licensed health care provider. Please remember that before you start any exercise program you should also consult with your doctor. In Wellness Dr. Nathalie & Andrée Preface “Life isn’t about fi nding yourself, life is about creating yourself.” – E. W. Wilcox We are all searching for balance and meaning in our lives. Every day we create ourselves and our reality. This book was conceived by a Wellness Chiropractor and a life coach. These two professionals identifi ed a need, through their respective practices, for a new approach to creating wellness in our lives. Both have thriving practices and very busy schedules, yet they fi nd time to incorporate many of the strategies you’ll fi nd in this book. After coaching hundreds of patients on physical and psychological wellness, they felt it was time to combine their research and expertise to help others become empowered and make positive life changes. What do busy, multi-tasking people need to know about being well and staying well? They need a resource that has sifted through and deciphered the information out there to shed light on what is fact and fi ction. Awareness is the fi rst step toward change, but you have to take it to the next level in order to reap the benefi ts. Busy people have little time to fi nd answers to their questions or even to know what questions to ask in the fi rst place! We can’t always rely on everything we hear or read. The Internet, media and advertisements are fantastic tools, but we have to be aware of potential bias. Your well-being may take second place behind their bottom line. Wellness on the Go is here to inform, guide and make you accountable for the potential imbalances in your life. To get the most out of this resource, we encourage you to take the time, sit down and answer the Ask Yourself questions and take action with Your Wellness Strategies. Don’t rush through it; make a commitment to yourself. Wellness is a journey, not a destination. You will see at the beginning of each chapter either Dr Nathalie’s or Andrée’s name, this distinction was done to identify that the information you are reading has been researched and provided to you by the subject matter expert. Enjoy the process and share it with your friends, family and co-workers so they too can lead a wellness lifestyle. Take The Plunge! It’s your life. “The beginning of knowledge is the discovery of something we do not understand.” – Frank Herbert, U.S. science fi ction novelist i About the Authors Dr. Nathalie Beauchamp, B.Sc., D.C. “The fi rst step to getting the things you want out of life is this: Decide what you want.” – Ben Stein Born in Montébello, Québec, Canada, Dr. Nathalie Beauchamp is the owner of Beauchamp Chiropractic: A Creating Wellness™ Center in Ottawa, Ontario, Canada. Dr. Beauchamp’s expertise in fi tness, nutrition, lifestyle and wellness includes a degree from the Canadian Memorial Chiropractic College in Toronto as a Doctor of Chiropractic and a Bachelor of Science in Human Kinetics from the University of Ottawa. She is a certifi ed Personal Trainer Specialist and has achieved professional natural bodybuilder/fi gure status. Dr. Beauchamp is also the recipient of the 2007 People’s Choice Award for “Business of the Year” and “Professional Advisor of the Year” in her community as well as a recipient of the 2008 “Top 40 under 40” Award in Ottawa. Recently, she received the Community Wellness Excellence Award from the international company, Creating Wellness™ Alliance. Dr. Nathalie is tireless in her efforts to help her clients live healthier, longer lives. She is passionate about empowering people to achieve and maintain optimal health and wellness in the three dimensions of their lives: physical, psychological and biochemical. Patients who have followed her wellness approach have also achieved incredible success in reaching optimal health and fi tness levels, eating more nutritionally, increasing their energy level and contributing to a healthier community. “I have learned a great deal myself doing the research for this book,” comments Dr. Nathalie. “I never thought in a million years that I would ever write a book. I have a science background – writing is not my forté! But what I do like is researching different health and wellness topics and deciphering the information that is now readily available – what is solid evidence and
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