THE 22 NON-NEGOTABLE LAWS OF WELLNESS

PAMANTASAN NG LUNGSOD NG MAYNILAMASTER OF ARTS IN NURSINGRESTORATION OF WELLNESS

Group 2Joel DulayIan GarciaMa. Lourdes ArquizaEncarnacion MayordomoMarie Eugenie Soriano

The Law of PHYSICAL ACTIVITY

Use it or lose it.

COMMON EXERCISE EXCUSES

“I don’t have time.”“It’s no fun.”

“I’m too tired.”“I don’t like to sweat.”“I look ugly in shorts.”

“I don’t like the discomfort.”“The weather is bad.”

“It’s too much like work.”“It’s boring.”

WELLNESS 101:

Even the best intentions to

travel the path of wellness

won’t get us very far without

the Law of Physical Activity.

But once people found the right

routine and kept at it for a long period of weeks, exercise became more than a requirement. It

became a pleasure, something they

looked forward to every day.

Benefits of Exercise

tone musclesimproves figure and posture

increase energy levelincrease heart and lung capacity

prevent loss of bone densityrelieve stress

Benefits of Exercise

burn calories and decrease appetite helps to avoid and recover more

readily from injuries keep weight off

reduce physical pain brighten mood

improve cognition feel and look younger

Important Cognition: the

activity must be regular

“Law of Physical Activity become

real only by making it part of

daily life”

Best Mindset:

“I can exercise and I will exercise”

What do we need to do? How can we start implementing this law?

Keys

Get a moderate, less intense, less extreme activity.

Seek lifelong exercise that is fun.

Subsist slow and steady to it.

“On your mark! Get set! Walk!”

Requirements

The Law of Physical Activity is not negotiable.

Face it. It’s time to just do it.

Bible verses 1 Corinthians 9:24 You do not know that in a race

all the runners run, but only one receives the prize? So run that you may obtain it.

Hebrews 12:1 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,

Isaiah 40:28-31 Have you not known? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.

Related literatures “Middle-aged people who maintained a

reasonable level of physical activity were less likely to become unable to walk distances, climb stairs, maintain their sense of balance, stand from a seated position with their arms folded, or sustain their hand grip as they get older.”

“Physical activity of about 30 minutes three or more times a week resulted in fewer than 13 per cent of people developing some sort of physical disability, while this rate increased to 24 per cent where subjects were less active.”

Researchers from the Peninsula Medical School Exeter, UK

Related literatures “The decline in fitness as one gets older can be attributed

simply to the ageing process, or just as equally to a reduction in physical activity. It is probably a combination of the two. Ageing per se will contribute to performance decrements, but the lifestyle of the older population does appear to lack the sort of regular, suitable physical activity sufficient to maintain health and fitness. As with all components of fitness, the 'use it or lose it' philosophy is particularly appropriate for the ageing population.”

Joe Dunbar ''You might think that becoming sedentary is just an

inevitable part of getting older. But when we look at data from the Netherlands and Germany, for example, a lot more people who are in their 70s still cycle and walk than do here. That's partly because of the environment in which they live and their culture. Where you support people to walk and cycle, people are more likely to do it.''

LISSA CHRISTOPHER Sydney Morning Herald

Related literatures ''The baby boomers are juggling a lot of

commitments, too busy taking care of everyone else. But it's really about taking some time out for yourself - even three 10-minute bouts throughout the day will make a difference to your health. Lack of time, however, is not the whole story. Even people who are active don't feel they have enough time to do all the things they need to do. It's about priority, and that's the interesting thing. If you are really motivated to do it, you will fit it in. People say they don't have time but the truth is they've got something else they'd rather do.''

Professor Billie Giles-Corti Director of the Centre for the Built Environment and Health

University of Western Australia

The Law ofNUTRITIONAL

FRUGALITY

A little with quite is the only diet

Frugality- The quality of being frugal; prudent economy; that careful management of anything valuable which expends nothing unnecessarily, and applies what is used to a profitable purpose; thrift; --- opposed to extravagance.

Frugality is founded on the principle that all riches have limits. --Burke.

TWO PREDICTABLE OBJECTIONS WHEN DIET IS MENTIONED:

Lack of will power.

Taste.

LISTEN CAREFULLY:Our past behavior does not automatically predict our future behavior. We’re not talking about sticking to some rigid diet. This suggest a whole new way of life, a new outlook, a changed way of viewing our selves. And the taste? There’s absolutely no reason that nutritious can’t be delicious.

CORE MESSAGE:

“ Eat a variety of unprocessed foods, in moderate amount, during at least three meals,

including breakfast, combined with a smart afternoon snack, while drinking eight glasses of pure water and taking a broad-spectrum vitamin and mineral

supplement each day”

Benefits of NUTRITIONAL FRUGALITY

more energy and less fatigue weight control

maintaining proper cholesterol levels

chance of preventing variety of diseases

increased self-esteem

 Shari/ Breakfast

EAT- SMART GUIDELINES

Eat a plant! Fresh fruit and vegetables are now our food of choice.

Eat breads and pastas that are made from whole grains.

Look to grains and legumes for protein. Try brown rice with any type of beans.

Strictly limit chicken and turkey. Eliminate red meats. If you must have animal protein, try water-packed tuna and steamed or broiled fish.

Use low fat or non dairy products. Use monosaturated cooking fats like canola

and olive oils.

EAT- SMART GUIDELINES

Use fat and sugar reduced products. Consume caffeine and alcoholic beverages,

and salt-cured, pickled, and smoked foods only in moderation.

Drink eight eighth ounces glasses of pure water each day.

Keep your daily total calories under two-thousand marks.

Take a daily vitamin and mineral supplement.

The trick is to actually eat this way and enjoy it. Remember

the Law of Esprit. If it can’t

be done with joy, we’ve

missed wellness.

FOCUS ON REALITY:

Our bodies simply do not need and cannot use the typical American daily diet of three-

thousand- plus calories and eight grams of fat. Keep on the program and you’ll find yourself gaining at least two to five pounds per year. Multiply that over ten or twenty years and

you’ll understand why you’re twenty pounds heavier than you’d like to be.

Keep violating this non-negotiable law, and your quality of health and life

will suffer.

Bible verses Genesis 1:29 And God said, “Behold, I have

given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.

Ezekiel 4:9 “And you, take wheat and barley, beans and lentils, millet and emmer, and put them into a single vessel and make your bread from them. During the number of days that you lie on your side, 390 days, you shall eat it.

Proverbs 23:20-21 Be not among drunkards or among gluttonous eaters of meat, for the drunkard and the glutton will come to poverty, and slumber will clothe them with rags.

Bible verse Leviticus 11:1-47 And the Lord spoke to Moses and Aaron,

saying to them, “Speak to the people of Israel, saying, These are the living things that you may eat among all the animals that are on the earth. Whatever parts the hoof and is cloven-footed and chews the cud, among the animals, you may eat. Nevertheless, among those that chew the cud or part the hoof, you shall not eat these: The camel, because it chews the cud but does not part the hoof, is unclean to you. And the rock badger, because it chews the cud but does not part the hoof, is unclean to you. ...

Leviticus 7:23-24 “Speak to the people of Israel, saying, You shall eat no fat, of ox or sheep or goat. The fat of an animal that dies of itself and the fat of one that is torn by beasts may be put to any other use, but on no account shall you eat it.

Ephesians 5:18 And do not get drunk with wine, for that is debauchery, but be filled with the Spirit,

Related literatures

"People skip breakfast thinking they're cutting calories, but by mid-morning and lunch, that person is starved. Breakfast skippers replace calories during the day with mindless nibbling, bingeing at lunch and dinner. They set themselves up for failure."

Milton Stokes, RD, MPH

Chief Dietitian St. Barnabas Hospital in New York City.

 

Related literatures “Eating early in the day keeps us from starvation

eating later on. But it also jump-starts your metabolism.When you don't eat breakfast, you're actually fasting for 15 to 20 hours, so you're not producing the enzymes needed to metabolize fat to lose weight."

“Breakfast eaters are usually those who have lost a significant amount of weight. Before having breakfast regularly, they would eat most of their calories after 5 p.m. Now, they try to distribute calories throughout the day. It makes sense that the body wants to be fueled."

Elisabetta Politi, RD, MPH, Nutrition Manager

Duke Diet & Fitness Center at Duke University Medical School.

Related literatures “Breakfast is the most important meal of the

day, it's best to make wise food choices. That's where fruits, vegetables, and whole grains come into the picture. Because these are high-fiber foods, they fill you up - yet they bring less fat to the table.”

“If you eat foods with high energy density, such as bagels, you rack up calories quickly. If you eat high-fiber, low-energy-density foods - such as oatmeal, strawberries, walnuts, and low-fat yogurt -- you can eat more and get fewer calories.”

Barbara J. Rolls, PhD Guthrie Chair in Nutrition Pennsylvania State University

Some of the ways regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss: Eating breakfast reduces your hunger later in the

day, making it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy from the vending machine. In addition, prolonged fasting — which occurs when you skip breakfast — can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.

Eating breakfast gets you on track to make healthy choices all day. People who eat breakfast regularly tend to eat a healthier diet — one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day too.

Eating breakfast gives you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose). Skipping breakfast is associated with decreased physical activity.

“Law of Minimal Medical Invasiveness”

--Everybody has an explanation why health care cost so much. In terms of time and money.

Greedy doctors. Inefficient hospital. Patients eager to sue for malpractice. Unnecessary tests. Risk-averse insurers Mountains of paperwork. Excessive care for the elderly and the

terminally ill.

The most important person on your wellness team is YOU. Your health is at sake. You are the central

character. You are in charge.

One of your most important challenges is to ensure that your medical treatment is as minimally invasive as possible while still being appropriate.

The statistics tell us that people who live in rural areas far away from a major medical centers and who do not undergo these operations have about the same survival rate as those patients who do not have the procedures.

The Law of Minimal Medical Invasiveness does not mean we don’t visit a doctor. It does mean we challenge each and

every test and procedure. It demands the medical patients become medical consumers and assume a new, proactive role in the treatment of illness

and the maintenance of health.

Countless medical tragedies have been perpetrated on woman. Consider the following:

o The DESo Silicone breast implantso A 600% increase since 1970 in the number

of cesarean sections performed;o Estimates that over half of all

hysterectomies are unnecessary;o The common belief that the symptoms of

menopause are an illness.

We must become active participants in our care.

What we need is clinical reform— the reevaluation of all medical procedures based on medical need and effectiveness rather than financial grounds. And minimal invasiveness lies at the heart of clinical reform.

“The best way to improve health is to change our behaviors.” The call goes out for each of us to become better, more

informed purchasers of health care. Then we can team up with those who provide health care and demand and get the best, least invasive treatment possible.

Enlightened medical professionals are becoming more numerous. “I learned a lesson twenty-five years ago,” said Michigan dentist Robert Ludwig. “The patient in the chair had severe gum tissue disease. I recommended a visit to the periodonist where the diseased tissue would be cut away. The patient said, “ Let me try something for six months. If it doesn’t work, the I’ll go through with the surgery.”

Six months later, The patient came back with beautiful healthy gums. “What did you do?” asked an amzed Dr. Ludwig. “Vitamin E”, beamed the patient. “Every morning and every evening, I’d bite into a Vitamin E gel; cap and rub the oil into my gums.”

Medical consumerism, and a commitment to personally practice total wellness, are necessities we are to live a full life. The guideline of seeking the least invasive yet still appropriate medical care should be inscribed over the doorway of every medical practitioner’s office. Until that time comes, we medical consumers will do well to inscribe it in our minds. It’s the Law of Minimal Medical Invasiveness.

Philippians (4:13) I can do all things through Christ, who strengthens me.

Peter 1 (5:7) Casting all your worries on him, because he cares for you.

THE LAWs of s

piritu

ality

THE LAWS OF FORGIVENESS

Forgiveness restores our heart to the innocence that

we knew – an innocence that allowed us the freedom to love. - Robert Casarjian

THE LAW OF FORGIVENESS

- resentment

- remorse

- recriminationR

anger, guilt, hostility.

THE LAW OF FORGIVENESSFORGIVENESS - Letting go of grudges and

bitterness

THE LAW OF FORGIVENESSFORGIVENESS

“When we pardon, we give up our resentment towards a

perceived offender in the silence of our hearts and mind. No one can record our miracle on videotape. “

“Frees us from the perpetual self – punishment that the decision to hate demands. “

“allows us to neutralize the toxic emotional investment that keeps us in shackles.“

THE LAW OF FORGIVENESS

Hate

- death of wellness

- the inevitable results include marriage that lack trust, jobs that create situations of constant friction and interpersonal

relations filled with toxicity.

THE LAW OF FORGIVENESS

(Luke 23:34) Jesus said, "“Father, forgive them, for they don’t know what they are doing.”"

(Matthew 18:21-22 )Then Peter came up and said to him, “Lord, how often will my brother sin against me, and I forgive him? As many as seven times?” Jesus said to him, “I do not say to you seven times, but seventy times seven.

THE LAW OF FORGIVENESS

OUR FATHEROur Father, Who art in heaven,

Hallowed be Thy Name. Thy Kingdom come.

Thy Will be done, on earth as it is in Heaven. Give us this day our daily bread. And forgive us our trespasses,

as we forgive those who trespass against us.And lead us not into temptation,but deliver us from evil. Amen.

SPIRITUAL LAWS:The Law of Forgiveness

THE LAW OF FORGIVENESS:Forgiveness

- is a quiet miracle.

- it is done alone.

- we give up our resentment towards a perceived offender in the silence of our heart and mind.

• Anger

• Guilt

• Hostility

3 Emotional Responses to life are based in:

3 R’S:- Resentment

- Remorse

- Recrimination

The 3 R’s.

- These three responses, when held in the mind and in the heart, occupy a fearsome amount of space.- They block our potential; they draw our life of any chance for joy and peace.

FORGIVENESS

- it frees us of the perpetual self-punishment that the decision to hate demands.

- allows us freedom.- after forgiveness, we

magically/mystically receive a new and healed life.

TO FORGIVE

HATE

- it is the death of wellness.

- its inevitable results are: marriages that lack trust; jobs that create constant friction and interpersonal relationships filled with toxicity.

Only forgiveness can conquer the

hatred.

LAW OF FORGIVENESS ...

- is a tough task master.

- forces us to examine our motives and requires us to look deep within.

- demands that we give up the need to always be right.

“Law of forgiveness can be misunderstood; it is not to betray our deepest beliefs or disregard our principles.”

After forgiving his old adversary:- posture changed; can sit erect.

- his wrinkles on his forehead melted away.

- he was relaxed; and pain was gone.

- his quivering hand was steady and smile came across his face.

Effects when Law of Forgiveness is applied:

- feel released; set free.- from that point in time, he gained

back his lost weight.- manage pain more readily.- hold more positive thoughts about

the future.

Practicing law of forgiveness changes us biochemically.

“We can all agree on this: life quality soars when we sincerely practice the law of forgiveness, this is just an important determinant in releasing the body’s self-healing potential.”

Practice Law of Forgiveness. It will set us free.

“And be kind to one another, tenderhearted, forgiving each other, just as God also in Christ forgave you.”

Ephesians 4:32

“Create in me a clean heart, O God. Renew a right spirit witihin me.”

Psalms 51:10

THE LAW OF GRATITUDE

INGRATITUDE - the lack of thankfulness and

appreciation, our poor return for blessings and kindness

received.

THE LAW OF GRATITUDE   I NEED TO CHANGE, TO SEE THE NEW ME. . .  

“I am grateful for:”   People   Places   Things

THE LAW OF GRATITUDE  

Every time you have a negative thought, counter it with a thought of gratitude. Problems, negativity, even disease are transformed by the

sincere application of this dynamic law.

Requires us to express appreciation in more ways than words.

THE LAW OF GRATITUDETrue gratitude

 vs.

Flattery 

“ one comes from the heart out; the other from the teeth out.”

 

THE LAW OF GRATITUDE

O give thanks unto the God of heaven: for his mercy endureth for ever.— Psalms 136.26

“Keep on praying. No matter what happens, always be thankful, for this is God’s will. . .” (1 Thessalonians 5:18).

THE LAW OF PERSONAL PEACE

PersonalPeace

THE LAW OF PERSONAL PEACEPersonal Peace

- is that inner, ethereal sense of emotional and spiritual well being, the deep tranquillity that comes when we can disconnect from disquieting or threatening thoughts.

- subjective, but very real, personal peace is the grounded and connected feeling when we let go of worry, pain, stress, and fear and become mindful of life’s myriad wonders.

 

- it is the knowledge that all is well, an understanding that God has everything under control, even when our world may seem ready to explode.

 

THE LAW OF PERSONAL PEACE

Prayer meditation

- is an excellent way to develop increased awareness in all areas of life.

- helps us to shift our attention to the present moment and to control of our mind and spirit.

THE LAW OF PERSONAL PEACE How long, O Lord? Will You forget me forever? How long will You hide Your face from me? How long shall I take counsel in my soul, Having sorrow in my heart daily? How long will my enemy be exalted over me?

"Peace I leave with you, my peace I give unto you: not as the world giveth, give I unto you. Let not your heart be troubled, neither let it be afraid." (John 14.27)

Related literature

Without exception, every human being has the ability to transform any weakness or suffering into strength, power, perfect peace, health, and abundance.

Self realization.

Spiritual counseling.

diet and fasting.