INTEGRATIVE HEALTH CARE CENTER, MOVE

USA, LLC

C.L.E.A.N. PROGRAM

ANTI-AGING

ANTI-AGINGA – ANTIOXIDANTSN – NUTRITION BALANCET – TRAIN THE BRAINI – INFECTION CONTROL- (BRIDGE THE GAP: SOCIAL HEALTH)A – ATTITUDE MORE THAN APTITUDEG – GROWTH & OTHER HORMONESI – INHALE DEEPLY AND EXERCISEN – NAP & RESTG – GRACE & GIFTS

A – ANTIOXIDANTS

ANTIOXIDANT COMPOUNDS1. Vitamin C (Sodium Ascorbate) from

fresh fruits and vegetables2. Vitamin E (tocopherols, tocotrienols)

from unprocessed vegetable oils3. Polyphenolic Antioxidants (resveratrol, flavonoids) from tea, raw coffee beans,

soy, olive oil, raw chocolate, cinnamon, oregano

4. Caroteinoids (lycopene, carotene, lutein) from fruits, vegetables, and egg

5. Minerals (Selenium, Chromium, Zinc…)6. Vitamins B1, B2, B3, B6, B12, Folate

N – NUTRITION BALANCE

Nutrient Balance Indicator

T – TRAIN THE BRAIN

Brain Training Games (lumosity.com)

• Memory• Attention• Focus• Speed

• Language• Spatial reasoning• Problem solving• Fluid intelligence

• Stress• Reaction time

Brain Exercises• Brain reflection test

• Brain creativity• Memory test

• Brain stretching• Sudoku brain stimulation

• Spatial intelligence• Math problems

• Brain concentration• Arrange game

• Cognitive training• IQ booster

I – INFECTION CONTROL

- (BRIDGE THE GAP: SOCIAL HEALTH)

SOCIAL HEALTH

Definition: Is how we interact with people in areas around us.

This can affect our physical, mental, emotional and spiritual health. To be socially healthy, you can make friends easily

and work with people happily and friendly together in a

group.

“The process of creating and

maintaining healthy relationships through

choices we make.”-momto2boys

A – ATTITUDE MORE THAN APTITUDE

“Your attitude, not your aptitude, will

determine your altitude.”

-Zig Ziglar

Attitude

Definition: 1. A settled way of thinking or feeling, typically reflected in a persons behavior. 2. A predisposition or a tendency to respond positively or negatively towards a certain idea, object, person, or situation.

Aptitude

Definition: 1. A natural ability to do something.

2. An inherent ability, as for learning; a talent.

G – GROWTH & OTHER HORMONES

Hormone:A chemical substance produced in the body which has a specific regulatory effect on the activity of certain cells or a certain organ or organs.

I – INHALE DEEPLY & EXERCISE

Respiratory System

Alveolar Respiration

Aerobic Cellular Respiration

Anaerobic Respiration

7 Benefits of Regular Physical Activity(Mayo Clinic)

1. Exercise controls weight2. Exercise combats health conditions and

diseases3. Exercise improves mood4. Exercise boosts energy

5. Exercise promotes better sleep6. Exercise puts the spark back into your sex life

7. Exercise can be fun

Types of Exercise

1. Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.

2. Aerobic exercises, such as cycling, swimming, walking, skipping rope, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.

3. Anaerobic exercises, such as weight training, functional training, eccentric training or sprinting and high-intensity interval training, increase short-tem muscle strength.

Categories of Physical Exercise

•Strength training•Agility training

•Eccentric training•Resistance training•Interval training

•Continuous training

Benefits of Cellercise•Build strength – cellercise strengthens the body from the inside out, thus working every muscle in your body at once.•Melt fat and cellulite – cellercise is the most effective aerobic activity you will find. It burns more calories per hour than jogging, running, and regular aerobic exercise without the impact and stress on your joints. It melts fat in the places you most want.•Bounce away toxins – the average person has between 5-10 pounds of toxic buildup in their body. To stay healthy amidst so many toxins, we rely on our lymphatic system as our body’s main detoxification and filtration system. Nothing stimulates the lymphatic system better than cellercise.

Benefits of Cellercise•Boost your immune-fighting cells – a 1-minute sprint on the cellerciser boosts your white blood cell count by 10 to 15 times.•Resist and reduce stress – cellercising not only improves the immune and lymphatic systems as described above, reducing the impact of stress, but it increases our resistance to stress as it stabilizes the nervous system – putting the body in a state of relaxation and rejuvenation that lasts long after cellercising has ended.•Skip surgery – increases circulation to your skin and rids it of impurities. As you bounce, your skin is gently massaged. Skin cells are strengthened and toned and fatty deposits that cause skin to sag disappear. Skin is tighter, firmer and has new life and color. Cellercise is effective in firming all sagging skin, but especially noticeable in the face, neck, chin and breasts.

N – NAP

10 Benefits of Power Napping, and How to Do It

“No day is so bad it can’t be fixed with a nap.”

-Carrie P. Snow1. Less stress2. Increased alertness and productivity3. Improved memory and learning4. Good for the heart5. Increased cognitive functioning6. Get motivated to exercise7. Boost your creativity8. Make up for midnight tossing and turning9. Protect yourself from sleepiness10. Better health

Getting the Perfect Nap

• The first consideration is psychological: Recognize that you’re not being lazy; napping will make you more productive and more alert after you wake up.

Getting the Perfect Nap

• Try to nap in the morning or just after lunch; human circadian rhythms make late afternoons a more likely time to fall into deep (slow-wave) sleep, which will leave you groggy.

Getting the Perfect Nap

• Avoid consuming large quantities of caffeine as well as foods that are heavy in fat and sugar, which meddle with a person’s ability to fall asleep.

Getting the Perfect Nap

• Instead, in the hour or two before your nap time, eat foods high in calcium and protein, which promote sleep.

Getting the Perfect Nap

• Find a clean, quiet place where passersby and phones won’t disturb you.

Getting the Perfect Nap

• Try to darken your nap zone, or wear an eyeshade. Darkness stimulates melatonin, the sleep-inducing hormone.

Getting the Perfect Nap

• Remember that body temperature drops when you fall asleep. Raise the room temperature or use a blanket.

Getting the Perfect Nap

• Once you are relaxed and in position to fall asleep, set your alarm for the desired duration.

HOW LONG IS A GOOD NAP?

NANO-NAP: 10-20 secondsMICRO-NAP: 2-5 minutes (effective at shedding sleepiness)MINI NAP: 5-20 minutes (increases alertness, stamina, motor learning and motor performance)ORIGINAL POWER NAP: 20 minutes (includes benefits of the MICRO and MINI, but additionally improves muscle memory and clears the brain of useless built-up information, which help with long term memory)LAZY MAN’S NAP: 50-90 minutes (includes slow-wave plus REM sleep; good for improving perceptual processing; also when system is flooded with human growth hormone, great for repairing bones and muscles)

AND REST

General Criteria for Circadian Rhythm1. The rhythms repeat once a day (they have a 24-hour period). In order to keep track of the time of day, a clock must be at the same point at the same time each day.2. The rhythms persist in the absence of external cues3. The rhythms can be adjusted to match the local time. The rhythm can be reset by exposure to external stimuli (such as light and heat), a process called entrainment.4. The rhythms maintain circadian periodicity over a range of physiological temperatures; they exhibit temperature compensation.

G – GRACE & GIFTS

Grace means the blessings that come

from above regardless of merit.

-Wikipedia

Unmerited divine assistance given humans for their regeneration or sanctification.

-Webster’s Dictionary

G – God’sR –

RighteousnessA - AtC – Christ’sE - Expense

Reference:photos taken from google.com