Thursday, November 4, 2010

November Take Control of Your Health


Congratulations for making the commitment to yourself by taking the steps to change your health and change your life. By replying with a post that you are "all in", you will be acknowledging your commitment to yourself, to me and the rest of the group. This commitment solidifies that you are going to do everything within your power to follow this workshop and support others in our group so we can all accomplish or weight and/or health goals.

Wellness for the World,
Glen Depke


  1. Greetings!

    Remember the importance of your deep belly breathing. This is such a simple way to create a significant shift in your mental, emotional and physical health. Do your best to accomplish 3-5 of these breaths once per hour during your waking hours.

  2. Greetings!

    While we understand the importance of purified water, you want to remember that the mineral content in your water is very important. You could use mineral drops, veggies such as celery or fennel or Himalayan salt.

    Be sure to sip water throughout the day rather than guzzling glasses.

  3. Greetings!

    By this time of the week you should be using your accountability sheet and checking off most of your list. Be sure to be using your diet record sheet to assist with our Nutritional ID assessment in our week 3 together.

    If you have any question as you go along, do not hesitate to leave them here.

  4. Hey Glen, How do naps play into this program?

  5. Hello Celia,

    Naps are best taken in the mid afternoon due to the body's naturally lower blood pressure. We are basically designed to nap at this time.

    A big part of the need for naps is going to be your overall health, sleep cycles, Circadian rhythm, and adrenal health.

    Keep me posted on your needs.

  6. Greetings!

    Remember the importance of detoxification and elimination. By now you should be creating a habit of using your dry skin brush daily to assist on this level. Hopefully you have also seen improvement in bowel regularity also.

    Until tomorrow...

  7. Greetings!

    Awesome to see that we are all in. FYI, once you send your posts they will be moderated first, so they will not show up until that point. This should save some confusion.

    Today's reminder is to get out in the sun. If you feel that you are stuck in an office all day with little or no opportunity for sun exposure, at least purchase a full spectrum desk lamp for the next best thing. This is especially helpful with the time change, as many of us are getting out of work in the dark.

  8. Greetings!

    Today is our second session together to address gluten intolerance. This is such and important discussion based on the challenges that this is potentially creating. More later...

  9. Greetings!

    Now that you are almost a week into the program you should have most of your accountability form checked off daily. If this is not the case for you, please address your inner game as expressed by Bob Donnell.

  10. Greetings!

    Since there has yet to be a complete focus on the fundamentals of health, please remember to move forward on gluten free as well as increasing awareness on your fundamentals.

  11. Greetings!

    Now that you are both back from your weekend; if you have not begun gluten free, be sure to start this ASAP.

    Continue with your diet record sheets as this will be helpful with our Nutritional ID assessment this week.

  12. Greetings!

    Here is your gluten free flour mix. Have this mixed and ready for use to create an ease in being gluten free.

    2 and 1/2 cups rice flour
    1 cup potato starch flour
    1 cup tapioca flour
    1/2 cup cornstarch
    1/2 cup of bean flour such as garbanzo/fava
    2 tablespoons xanthan gum

  13. Greetings!

    To answer some questions presented, sugar is not a challenge based on gluten regardless of white or brown. We of course know that sugar needs to be used sparingly though as this ties into other health challenges. There are broths sold in Whole Foods, Mother's, Henry's and I believe Trader Joe's that are gluten free and these are fine to use. Vanilla extract is a tricky one and I recommend finding one at one of the above stores that is labeled gluten free. The best bet for this is Whole Foods or Mothers.

    It is best to call these stores before traveling to confirm that they have what you need.

  14. Greetings!

    Tomorrow is the day to assess your Nutritional ID. This is so exciting and this will help you so much with your nutritional choices during the holiday season.

  15. Greetings!

    Now that you have your meal plans per your Nutritional ID, be sure to continue with your diet record sheets the next couple of weeks. Bring them in with your for our next session to assist in fine tuning your meal plan.

  16. Greetings!

    When you are combining your gluten free meal plan with your Nutritional ID, remember that it is best to use raw dairy instead of conventional dairy products. You can purchase raw milk, cheese and cream and Mother's Market as possibly Whole Foods also. If you are not able to find raw butter, I would recommend using butter that is organic and free of hormones and chemicals.

  17. Greetings!

    As you begin your journey within your Nutritional ID, leave your supplement intake as it has been. This will give us an opportunity to be aware of the shifts with nutrition itself and from there, as we fine tune your meal plan, we may make some shifts on the supplement level.

  18. Greetings!

    As you are working on your Nutritional ID meal plan, be sure to continue your focus on your fundamentals as well as gluten free.

    It is putting this whole package together that gives you the results you are looking for.

    Let me know if you have any questions about holiday food choices coming up this week.

  19. Greetings!

    To assist with digestion on Thanksgiving, only take one plate of food and do not go back for seconds. This will keep the quantity of food intake lower and make it much easier to digest. Hey, you'll also feel much better for the rest of the day.

  20. Greetings!

    Be sure to be utilizing the diet record sheets and bring them in with you on Wednesday. This will give us improved access to fine tuning.

  21. Greetings!

    Please remember to focus on your fundamentals and completing your daily accountability form until this becomes habit for you.

  22. Greetings!

    For my protein types, be sure you are getting your 30% volume of fat with each meal. This is typically the challenging aspect for beginning protein types.

  23. Greetings!

    For our veggie types, remember that a fresh veggie juice is the best way you can start any meal of the day when available.