Table of Contents FUNCTIONAL MEDICINE AND LIFESTYLE INTRODUCTION 2 What is Functional Medicine 3 Appointment Timeline 7 GENERAL NUTRITION GUIDELINES 8 Your Nutrition Plan 10 What Is Gluten? 11 Paleo Diet 14 One Week Paleo Meal Plan 3 8 Autoimmune Paleo Diet 39 One Week Autoimmune Meal Plan 4 1 The Autoimmune Paleo Diet-Quick Start to Reintroducing Foods 42 What Does a Food Reaction Look Like 44 A Healthy Modified Mediterranean Diet 5 0 Water Hydration 5 8 Protein Intake 59 Why Eat Organic Food? 60 Cruciferous Vegetables 62 Eat The Colors Of The Rainbow 63 Dietary Fats 66 Understanding Glycemic Index and Glycemic Load 69 Health Benefit Of Nuts 71 Facts On Refined Sugars 72 Fermented Foods 74 Lectins 75 Reading Labels 78 Genetically Modified Foods and Ingredients 81 Inflammation 92 General Tips For Eating Out 93 Recommended Brands 94 Honest Food Guide 95 Gluten Free Low Glycemic Meal Plan 96 DIGESTION 97 Digestion Overview 99 What Is Leaky Gut 101 The Six “R’s” Remove, Replace, Reinoculate, Repair, Rebalance, Retest 102 Top 5 Tips For Eating With Awareness 103 Probiotics 104 Stool Testing 106 Herxheimer reaction 107 DETOXIFICATION GUIDE 109 General Suggestions For Decreasing Toxicity And Harmful Chemical Exposures 111 Home And Personal Care Product Recommendations 113 How To Make Non Toxic Household Cleaning Agents 114 HORMONES The Adrenal Glands and Adrenal Exhaustion-An Overview 118 Recovering From Adrenal Exhaustion 122 Reduce Stress By Taking Control 124 Simple Breathing Exercises For Stress Management 126 Your Sleep And Suggestions For Better Sleep 127 Suggestions For Better Sleep 128 Improve Your Body’s Circadian Clock 131 Your Attitude And Outlook 132 Hormone Summary 133 EXERCISE 137 Your Exercise Plan 139 Physical Activity 140 The 5 Omnia Health Exercises 143 Neutral Body Positioning At A Computer Work Station 144 BMI Chart 145 MEDITATION & MINDFULNESS 7 Steps to a Successful Meditation Practice 148 Types of Meditation for Beginners 151 Self Love Practices 154 How to Manage Restlessness and Impatience During Meditation 156 How Meditation Can Help With Anxiety 159 99 Reasons to Start Meditation 161 The Neuroscience of Mindfulness Meditation 163 Mindfulness Meditation 165 Omnia Health Team Dr. Jacqui- MD, Institute for Functional Medicine Certified Please email Dr. Jacqui with any medical questions. [email protected] Gia - Nurse Practitoner Please email Gia with any medical questions. [email protected] Katie Ozimek- Health Coach Please email Katie with any questions regarding your health coaching sessions. [email protected] Lisa Marini- Brain Health Coach Please email Lisa with any questions regarding your health coaching sessions. [email protected] Kyla Cuchia- Medical Assistant Please email Kyla with any supplement, testing, lab or pharmacy questions. [email protected] Gabi - Office Coordinator/Marketing You can email Gabi with any scheduling, billing or general office questions. [email protected] 1 Functional Medicine and Lifestyle Introduction LIFESTYLE PROGRAM 2 What is Functional Medicine? Functional medicine is an evolution in the practice of medicine that better addresses the healthcare needs of the 21st century. By shifting the traditional disease-centered focus of medical practice to a more patient-centered approach, functional medicine addresses the whole person, not just an isolated set of symptoms. Functional medicine practitioners spend time with their patients, listening to their histories and looking at the interaction among genetic, environmental, and lifestyle factors that can influence long-term health and complex, chronic disease. Why Do We Need Functional Medicine? • Our society is experiencing a sharp increase in the number of people who sufer from complex, chronic diseases, such as diabetes, heart disease, cancer, mental illness, and autoimmune disorders like rheumatoid arthritis. • The system of medicine practiced by most physicians is oriented toward acute care, the diagnosis and treatment of trauma or illness that is of short duration and in need of urgent care, such as appendicitis or a broken leg. Physicians apply specific, prescribed treatments such as drugs or surgery that aim to treat the immediate problem or symptom. • Unfortunately, the acute-care approach to medicine lacks the proper methodology and tools for preventing and treating complex, chronic disease. In most cases it does not take into account the unique genetic makeup of each individual or factors such as environmental exposures to toxins and the aspects of today’s lifestyle that have a direct influence on the rise in chronic disease in modern Western society. • There’s a huge gap between research and the way doctors practice. The gap between emerging research in basic sciences and integration into medical practice is enormous—as long as 50 years— particularly in the area of complex, chronic illness. • Most physicians are not adequately trained to assess the underlying causes of complex, chronic disease and to apply strategies such as nutrition, diet, and exercise to both treat and prevent these illnesses in their patients. How is Functional Medicine Diferent? • Functional medicine involves understanding the origins, prevention, and treatment of complex, chronic disease. Hallmarks of a functional medicine approach include: • Patient-centered care. The focus of functional medicine is on patient-centered care, promoting health as a positive vitality, beyond just the absence of disease. By listening to the patient and learning his or her story, the practitioner brings the patient into the discovery process and tailors treatments that address the individual’s unique needs. • An integrative, science-based healthcare approach. Functional medicine practitioners look “upstream” to consider the complex web of interactions in the patient’s history, physiology, and lifestyle that can lead to illness. The unique genetic makeup of each patient is considered, along with both internal (mind, body and spirit) and external (physical and social environment) factors that afect total functioning. • Integrating best medical practices. Functional medicine integrates traditional Western medical practices with what are sometimes considered “alternative” or “integrative” medicine, creating a focus on prevention through nutrition, diet, and exercise; use of the latest laboratory testing and other diagnostic techniques; and prescribed combinations of drugs and/or botanical medicines, supplements, therapeutic diets, detoxification programs, or stress-management techniques. LIFESTYLE PROGRAM 3 Working with a Functional Medicine Practitioner Functional medicine practitioners promote wellness by focusing on the fundamental underlying factors that influence every patient’s experience of health and disease. The Functional Medicine Approach to Assessment The Institute for Functional Medicine teaches practitioners how to assess the patient’s fundamental clinical imbalances through careful history taking, physical examination, and laboratory testing. The functional medicine practitioner will consider multiple factors, including: Environmental inputs The air you breathe and the water you drink, the particular diet you eat, the quality of the food available to you, your level of physical exercise, and toxic exposures or traumas you have experienced all afect your health. Mind-body elements Psychological, spiritual, and social factors all can have a profound influence on your health. Considering these areas helps the functional medicine practitioner see your health in the context of you as a whole person, not just your physical symptoms. Genetic makeup Although individual genes may make you more susceptible to some diseases, your DNA is not an unchanging blueprint for your life. Emerging research shows that your genes may be influenced by everything in your environment, as well as your experiences, attitudes, and beliefs. That means it is possible to change the way genes are activated and expressed. Through assessment of these underlying causes and triggers of dysfunction, the functional medicine practitioner is able to understand how key processes are afected. These are the body’s processes that keep you alive. Some occur at the cellular level and involve how cells function, repair, and maintain themselves. These processes are related to larger biological functions, such as: • Structural integrity • How your body rids itself of toxins • Inflammatory responses • Psychological and spiritual equilibrium • Immune system function • Regulation of hormones and neurotransmitters • How you produce energy • Digestion and absorption of nutrients and the health of the digestive tract All of these processes are influenced by both environmental factors and your genetic make-up; when they are disturbed or imbalanced, they lead to symptoms, which can lead to disease if efective interventions are not applied. LIFESTYLE PROGRAM 4 A Comprehensive Approach to Treatment Most imbalances in functionality can be addressed; some can be completely restored to optimum function, and others can be substantially improved. Prevention is paramount. Virvtually every complex, chronic disease is preceded by long-term disturbances in functionality. Changing how the systems function can have a major impact on the patient’s health. The functional medicine practitioner examines a wide array of available interventions and customizes a treatment plan including those with the most impact on underlying functionality. Functional medicine expands the clinician’s tool kit. Treatments