Basic Function: Moving

by Sam Suska

The basic function of moving includes not just the walking, stepping, reaching, squatting, pushing and pulling during activities of daily living, but exercise as well. Exercise can be performed with holistic intentions which provide balanced, loving care and attention to the mind, body and spirit.
Holistic exercise promotes the activities of daily living in addition to supporting and assisting the 'adapting' processes, which respond to 'stressors' inevitable and controllable from the basic functions. Everything an individual does, from breathing to socializing is a 'stressor' and can be categorized as one of the basic functions. The type of 'stressor' (either negative or positive) and the balance of these types of 'stressors' plays the largest role in determining 'holistic health status'.

Holistic exercise can play a powerful role at improving the efficiency of 'adapting' to 'stressors', which improves the 'holistic health status'. Holistic exercise can also improve 'holistic health status' by promoting the specific states of mind, body and spirit in which the whole 'being' reaches and maintains 'optimall function'. Holistic exercise is a positive 'stressor', while many non-holistic types of exercise can be negative 'stressors'.

The pre-requisites to performing holistic exercise are quite simple and may lead to profound results; maintain a positive outlook and work 'in the moment'. Watching tv and listening to music with headphones can limit the individual ability to focus on movements and interactions of and between the mind, body and spirit; these distractions should be avoided unless absolutely necessary. The positive outlook is essential to ensure the benefits of exercise far outweight the costs. Positivity not encourages commitment to regular performing holistic exercise but also helps the individual work out at appropriate intensities which reducing the chances of over-exercise. Choosing to exercise is a balance in and of itself; over-exercise is very prevalent and becomes a negative 'stressor'.

The basic function of moving, like all basic functions has a cost, which is classified as a 'stressor'. Everything the 'being' does from breathing, thinking to talking has a cost, which are the acids formed and 'energy' impacted within the body. Movement in general has a linear increasing scale of cost; basically the more one moves and the more intensity in which one moves will increase the costs incurred by the body.

Therefore, all exercise, inlcuding holistic exercise is a 'stressor', which forms acidic byproducts and increased 'energy' and structural demands. The acidic byproducts from movement are what create fatigue, exhaustion and ultimately muscle soreness. However, the benefits of holistic exercise(improved efficiency in 'adapting' to 'stressors') far outweight the cost ('stressors' which form acids and impose 'energy' demand). Holistic exercise a vital inclusion of holistic self-care.

The focus on limiting the 'stressors' in order to ensure the benefits outweigh the costs is accomplished by balancing specific modes of exercises performed with specific types of exercises within a limited time period. Time efficiency is a notable side-effect of holistic exercise which readily enables individuals to get on with the rest of their lives while also limiting reasons not to include holistic exercise in one's lifestyle.

Holistic exercise breaks down movement into two basic modes; vigorous and relaxing. Vigorous and relaxing modes of modes of movement are performed by three basic type of exercise; cardio, resistance and flexibility. Balanced attention is necessary to ensure the proper cost/benefit ratio; the two modes of movement and the three types of holistic exercise generally require equal performance with an overall time limit.

The overall time limit can be altered depending on present 'holistic health status', functional capacity and athletic background of the individual. The balance between modes and types of exercise is generally observed unless physical constraints or athletic endeavors are at play. Even then, the balance for holistic exercise is usually only marginally altered.

The vigorous modes of movement generally forms significant 'stressors' while promoting flow of blood, lymph, and 'energy' throughout the body. The relaxing modes of movement can also promote blood and lymph flow, with the key difference of forming a limited amount of 'stressors' along with significant improvement of 'energy' flow and stimulation to the elimination systems.

Both modes of movement stimulates the perspiration and exhalation means of the elimination system, while the relaxing mode of exercise also significantly stimulates urination and defecation means of the elimination system. It is essential to follow vigorous exercise with relaxing exercise because the vigorous mode of exercise will actually decrease the function of the kidneys and colon in the short term. These organs play intricate roles in the elimination systems and using relaxing movements, especially following vigorous will help get them operating at optimal levels.

Promoting and assisting the elimination systems is essential to improving 'holistic health status' and is a focal point of holistic self-care. The 'stressors' lead to acids in the blood and tissues and impact the 'energy' of the body must be 'adapted' to by the body; the acids need eliminated from the body. Therefore, the balance between 'stressor' intake (from the basic functions) and 'stressor' ouput (from the elimination systems) plays a large role in determining the 'holistic health status' of the individual.

The leading benefits of holistic exercise are the stimulation of the elimination systems and the improvement of blood, lymph and 'energy' flow. There is quite a difference between simply working out and performing holistic exercise; which has specific 'health minded' focus and goals. Holistic exercise also focuses on connecting the mind, body and spirit by focusing on being 'in the moment' and maintaining a positive outlook. Holistic exercise is time efficient by keeping workouts short and readily part of the lifestyle by making them routine and focused by working intently during the entire sessions.

Holistic exercise uses primarily low-impact movements, with occassional use of high-impact movements for interval periods of time to fulfill the cardio type of vigorous exercise. The vigorous resistance exercise primarily uses compound and power movements which generally use multiple muscle groups for each exercise and are very relevant to the activities of daily living. There is also vigorous forms of flexibility type of exercise which can include dynamic stretches in hot environments and assisted stretches with muscle clenching.

Relaxing exercise uses body movements like qi-gong, tai-chi and yoga which can be classified as flexibility, cardio or resistance depending on the manners in which they are performed. Rebounding with a trampoline or stability ball also qualifies as relaxing exercise and may be considered a relaxing cardio type of exercise. It is possible to relax and perform cardio at the same time despite how contrary it sounds. Relaxing cardio promotes 'energy' flow within the body and stimulates elimination systems and significantly impacts blood, lymph flow and 'energy' flow.

The basic function of moving includes posture, structurally sound movement, muscle balance and nervous system control as well. Posture can be improved with mental focus on standing and sitting without slouching and relaxing the neck and shoulders. Paying close attention to the manner in which one walks, reaches, and especially runs and jumps can improve the manner of movement. Consulting a chiropractor, acupuncturist, physical therapist, muscle therapist and many using many forms of bodywork like shiatsu and rolfing are neccessary for many people to improve their basic function of moving.

Muscle balance, 'energy' flow and nervous system control are assisted by all of the previous tips for daily living and especially the professional work of a chiropractor and physical therapist. But, these aspects of the basic function of moving need tested prior to initiating holistic exercise. The muscular system, in terms of exercise, is largely controlled by the two basic types of nervous control, the voluntary and automatic aspects of the nervous system.

The automatic nervous system itself has two subdivisions, one which speeds the body up and primarily worked by vigorous exercise. The other subdivision of the automatic nervous system slows the body down and is worked and improved with relaxing exercise. Both modes of holistic exercise work the voluntary aspect of the nervous sytem. Prior to initiating vigorous exercise the individual must have a capably functioning automatic nervous system which efficiently slows the body down.

Modern living focuses on speeding the body up, with sugar and caffeine being the top two products sold in America and 'high-stress' professions being foremost employment options. Therefore, being able to slow-down the body and promote relaxation is necessary prior to vigorous exercise, which may not pass the cost/benefit analysis if the individual maintains imbalanced nervous control.

In "The True Health Lifestyle: Guide for Holistic Self-Care", the chapter "Holistic Exercise" details how to test the balance and general functionality of one's nervous control. In addition, the Holistic Exercise plan also details how to test and determine the muscular balance of the whole body in order to assemble an individualized holistic exercise program. "The True Health Lifestyle: Guide for Holistic Self-Care" guides the reader to assemble their own individualized holsitic nutrition plan, holistic exercise plan and slowly improve the surrounding environment to improve production, sleeping, relationships and all that encompases life while minimizing exposure to negative 'stressors'..

"The True Health Lifestyle: Guide for Holistic Self'-Care" will be completed soon, e-mail truehealthservices@gmail.com for details. Until then, you can consult myself for professional guidance of holistic exercise which seeks to improve body function with possible side effects like improved body composition by losing fat and improving strength, coordination and flexibility.

Options and Choices

by Sam Suska

During the previous posts, begining with "The Rationale for Holistic Self-'Care" and "The Basic Functions" the actions of thinking and choosing have been profiled. The basic function of thinking employs a thought process while the basic function of choosing follows by taking action.

The thought process determines options to fulfill and perform the other basic functions, while the choosing process selects an option and takes action. The thought process can be rational or irrational with one of two possible outlooks; either positive or negative. The thought process simply presents options to the character, which makes a choice and takes action. The thought process and character are largely operations of the mind with signficant input from the body and spirit.

The interactions of mind, body and spirit is always taking place in all of the basic functions; this includes thinking and choosing. The body, specifically the gut contains more neurotransmitter receptors than the brain, of which tissue is largely composed of omega 3 fats. The foods and drinks we put into the gut with the basic functions of eating and drinking lead right to the brain; observe the cycle of thinking-choosing-eating-drinking. We make choices of what to eat and drink and those choices in turn play a role in the following thought process by making our neurotransmitters and tissues composing the brain.

In addition to neurotransmitter receptors and absorbing omega 3 fats for the brain, the body also sends signals to the mind which affect thinking and choosing. These signals include apetite, cravings and general urges to which the mind interpets and responds. The thought process takes these into account, and when rational with a positive outlook it will present many good options to the character, which is now more likely to make good choices. However, when the thought process is irrational and negative the mind is more likely to present poor options and the character is more likely to make poor choices.

The top 4 selling products in America are sugar, caffeine, tobacco and alcohol; all of which are very psychoactive and addictive. The holistic self-care lifestyle includes limiting, reducing and eliminating the foods and drinks which compose these powerful 'stressors'. In addition, glutenous foods like wheat products along with all dairy products and animal foods are also avoided with holistic nutrition due to the damage they inflict to the gut which negatively affects the absorption of neurotransmitters, omega 3 fats and a multitude of other necessary nutrients. These foods and drinks negatively impact the thought process and outlook and lead to food addictions and cravings the individual may largely be unaware of, but initiating a cycle of imbalance between the mind, body and spirit which leads to poor choices and 'challenged' health status.

The spirit also plays a role in the basic functions of thinking and choosing. The spiritual state desires peace and contentment for optimal function; these are even-keel feelings. Conflict and extremes disturb this desired state of balance which initiates a cascade of effects impacting the thought process and character. Emotions like dissapointment or nervousness are conflicting, while sadness and excitement are extremes that disturb the states of peace and contentment. Responding to emotions with over-eating, over-exercising and other forms of self-abuse like binge drinking and drug use are generally initiated from a 'challenged' spiritual state.

In "The True Health Lifestyle: Guide to Holistic Self-Care", I detail the interactions of mind, body and spirit and how they relate to health and well-being. I elaborate on the thought process and choosing process and how choices made by the character, with input from the mind, body and spirit determine the present state of health for most individuals. When the majority of choices are made with a commitment to nourishing the whole 'being' the basic functions will be optimally performed and fulfilled. However, when choices are not made with a commitment a nourishment of the whole 'being', basic functions are neglected and 'challenged' holistic health status begins.

The poor choices, which ultimately result in 'challenged' health status, are made without a commitment to nourishment occur due to 'challenged' conviction . Conviction is the process used by the character in making a choice from the options presented by the thought process. Conviction can be positive, with aim to nourish the whole 'being' of mind, body and spirit with optimal manners and sources of fulfilling and performing the basic functions. However, conviction can be 'challenged', without aim to nourish the 'whole' being.

'Challenged' conviction results in 'challenged' holistic health status which is expressed with chronic diseases or acute sicknesses of the body, chronic and brief disorders of the mind and absence of spiritual relationship. 'Challenged' conviction is the underlying cause of 'challenged' holistic health status and its many expressions; conversely 'optimal' conviction' is the underlying cause of 'optimal' function and its many expressions of health, energy, vigor, love, compassion and leadership.

In "The True Health Lifestyle: Guide for Holistic Self-Care", the manners of 'challenged' conviction are outlined in order to determine strategies for reaching and maintaining 'optimal' conviction and the resulting benefits. The four manners of 'challenged' conviction are proposed, which are generally the underlying causes of the many chronic diseases and persistent mental disorders like anxiety and depression. The four manners are thoroughly examined; with the commonality being they are all made without a commitment to nourishment of the whole 'being'.

The chapter entitled "Challenged Function" presents this perspective and can play a positive role in promoting and guiding institution of holistic self-care. The point of detailing 'challenged' function and its expressions of body health and mental issues is not to judge, attack or convict individuals doing and suffering from problems. The point is to rationally present this perspective to you in order to justify and assist the transistion to a lifestyle of holistic self-care.

"The True Health Lifestyle: Guide for Holistic Self-Care" will be completed during 2010 and published as a means to present what I, Sam Suska, have determined to be a rational, practical and realistic means of self-care. Holistic self-care guides the individual to take control of the underlying causes of 'holistic health status'; the thought process and character which determine options and make the choices impacting the whole 'being'.

With love and sincere gratitude I thank you for reading this article and I hope you read the book I am presently completing; but most important I wish you the best in applying holistic self-care.

For more information about the book and services offered by Sam Suska please view the business website at http://www.truehealthservices.org/ and contact by e-mail at truehealthservices@gmail.com .

10 Holistic Nutrition Tips

by Sam Suska

The following tips are simple and easy to apply suggestions to initiate the holistic nutrition plan. The digestion process has been detailed during the previous article "Basic Function: Eating", the following holistic nutrition tips are conclusions based on this understanding of digestion which has been put forward by Dr. Robert Young. However, one does not need to completely understand the process of digestion to begin implementing the holistic nutrition. The quickly outlined meals and snacks are just simple, easy to prepare, basic guidelines for the motivated individual beginning holistic self-care.

Holistic nutrition is plant based and focuses on simple combinations to support the digestion process and enable the body to obtain the full supply of 'energy' and nutrients from foods. The foods are of high-quality(preferably organic), fresh and possibly cooked at lightly or with medium temperatures. The high-quality foods in holistic nutrition are green leafy vegetables, low-starch vegetables and select fruits, grains, nuts, seeds, oils and wild fish. There are a multitude of foods to choose from, some of which will be mentioned below.

Holistic nutrition is highly individualized, and the plan for each individual is different based on a multitude of factors. "The True Health Lifestyle: Guide for Holistic Self-Care", the forthcoming text will guide the reader to determine their own individualized plan and step-by-step process of implementation.

1. Keep a gallon of distilled water, ionized water or filtered water with 40-50 drops of Water Alkalizer in it, next to you at all times. This is alkaline water with a high pH, which has the ability to hydrate all 70 trillion cells and the fluids which coat and bathe them.
2. One can start the day with an all-fruit meal of either berries/cherries, grapefruit or avocado complemented by 1 tbsp. of coconut oil for instant 'energy'. Keep the amount of cherries or berries moderate as they are medium-sugar in content. The coconut oil can be immediately used by the body as 'energy' with a multitude of other function promoting effects.
3. Use a blender to make a green smoothie. Use avocado as a base for thickness along with a green leafy vegetable like spinach or kale to add the color and slice up a cucumber for water and 'energy'. Be sure to add some herbs or spices (like cilantro, cinnamon or ginger), Sea Salt (1/2 tsp.) and of course some high quality oil like 1 tbsp. of hemp oil, macadamia nut oil or olive oil. The holistic nutrition plan calls for generous amounts of high quality essential oils to provide 'energy' and help the entire body maintain its desired pH. Additionally, each one of the 70 trillion cells is constructed with these essential fats present in these high quality oils.

4. Add 1 tbsp. of olive oil and ½ tsp. of Real Sea Salt to a fresh vegetable salad which can be composed of a green leafy base (spinach, romaine, spring garden mix, arugala, dandelion, kale, chard, etc.) and toppings (broccoli, squash, green beans, cauliflower, carrots, tomato, asparagus, onion, celery, cabbage, etc.).
5. Eat a small meal of nut, seed and oil mixture for a generous source of protein and essential fats. The total should be around 1/3 cup of pumpkin and sunflower seeds, pistachios, walnuts, almonds, brazil or macadamia nuts. These nuts and seeds should be soaked overnight in alkaline water to maximize the nutritional value and improve the efficiency in which they are digested. Soaking nuts and seeds really helps many people, especially those who previously assumed they could not eat them regulalrly. Add a ½ tbsp. of walnut, avocado, olive, hemp, macadamia nut or coconut oil with this small, but filling meal.
A good alternative to this is nut and seed butters, like almond butter, sesame seed butter (called Tahini) and hazelnut butter. These are tremendous and the organic versions are full of deep taste and dense with nutrients as well.
6. For a dense amino acid source one can consume a lightly cooked wild fish (salmon, mackerel, trout, herring, tuna not from a can) along with generous amounts of veggies like steamed broccoli or zucchini, stir-fry asparagus or green leafy vegetables and possibly a fresh salad. One does not have to choose fish for amino acid source though; as spinach, avocados, many nuts and especially pumpkin and sunflower seeds have all of the amino acids needed to function optimally! Remember to balance out the dense protein with green leafs and vegetables of all kinds (not potatoes though) to maximize nourishment and nutrient variety.
7. Use herbs and spices like cinnamon, garlic, ginger, cumin, turmeric, oregano, basil, thyme and cilantro to prepare steamed and lightly stir-fry vegetables. Brussel sprouts, broccoli, carrots, cauliflower, asparagus, zucchini, green beans and squash are great selections of readily available vegetables to use for this lightly cooked meal. Always add a ½ or 1 tsp. of Real Sea Salt to the lightly cooked veggie meal.
8. Supplement with a concentrated fruit or veggie drink like Green Drink, Red Drink or Purple Drink. These offer the equivalency to at least 10 servings of these health promoting foods. Add a multi-vitamin, calcium/magnesium supplement or Iodine supplement to round out the nutrition plan.
9. Mentally plan your day of eating before going to bed the night before so as to wake up and quickly consume your first meal and have adequate time to prepare the food you may need to take with you.

Use a rice cooker to quickly prepare long-grain brown rice or quinoa. In addition to quinoa and brown rice the only grains suitable to be regularly consumed as part of holistic nutrition are buckwheat (preferable sprouted), amaranth and millet. One meal per day can have a suitable amount of these gluten-free grains; these grains are simply a complement to a meal of vegetables and should not be combined with fish or many of the nuts, seeds or nut butters.
10. Keep a lifestyle journal which notes the foods you consumed, the timings of the meals, the amount of water and how you felt before, after and in between meals. The lifestyle journal can allow individuals to make connections with foods the foods they eat and the 'energy' they go on to have for the next 24 hours or so. This is invaluable and can be a great tool in learning more about one's body and improve the mind-body-spirit connection.

· The bolded supplements and products are available directly through myself; e-mail me at truehealthservices@gmail.com for prices and details.

A full chapter of the upcoming text, "The True Health Lifestyle: Guide for Holistic Self-Care" is dedicated to holistic nutrition. Holistic nutrition plan expands on these quick tips and includes strategies, food charts and skill for evaluating meals and drinks. The holistic nutrition plan is individualized and the text guides the reader in determining and practically implementing their individualized plan.

I also personally work with clients to improve their holistic health with holistic lifestyle coaching, contact me at truehealthservices@gmail.com and view by website at http://www.truehealthservices.org/

Basic Function: Eating

by Sam Suska

Foreword

In my previous blogs, "The Undeniable Rationale for Holistic Self-Care" and "The Basic Functions" the importance of food choices were clearly noted. Eating is clearly one of the most significant factors affecting the function of whole 'being' and overall 'holistic health status'. The basic function of eating supplies the mind and body with much of the 'energy' and nutrients they need for work. The choices of the individual, which are made in the mind, determine quality and quantity of the 'energy' for the mind and body to use. Keep this in mind as you read the following description of the process the body uses to digest, absorb and transform the foods chosen into usable 'energy'.

The following article is a summary from the chapter in the book I am presently putting the finishing touches on, "The True Health Lifestyle: Guide for Holistic Self-Care". Forming a holistic understanding of the 'being' in regards to making food choices and the subsequent processes the body uses to handle the chosen foods are valuable to build confidence and long-term commitment to holistic self-care as a whole.

Holistic nutrition is quite simple once the reader understands the processes involved in the basic function of eating within the mind and body. "The True Health Lifestyle: Guide for Holistic Self-Care" provides the reader with knowledge and perspective to make optimal food and meal choices. The skills to evaluate foods and meals leads to long-term application of holistic self-care, peace of mind and function of the whole 'being' in order to reach the 'optimal function' state of holistic health.

Introduction

Eating is the basic function in which public interest continues to grow as it is now being commonly accepted that the types and amounts of food one consumes play the largest role in developing chronic, preventable disease.Holistic self-care was formulated from this rational conclusion, and expands greatly beyond food choices into forming and planning meals. In fact, choosing itself is a basic function; this points to the interactive and integrational aspect of the basic functions as the all affect each other mightily.

The direct correlation of food choices and health have led the holistic nutrition plan as the first step for instituting holistic self-care. Understanding the processes of the body in breaking down, transforming and using the chosen food will build a necessary foundation for implementing the holistic nutrition plan.

Eating food initiates the digestion process of breaking down and transforming the food for absorption and conversion of the 'energy' and nutrients within the food to usable forms by the body. The digestion processes of breaking down foods are simply preparing them for absorption by raising their pH by secreting alkalizing substances on the foods. This will be referred to with the blanket term of digestion, which eases the understanding of the basic function of eating.

Following the description of the digestion process, which also includes transformation and absorption, will be logical suggestions to support these processes to maximize 'holistic health status'. By choosing foods dense in 'energy' and nutrients that also lead to a higher pH within the body one can make eating true holistic self-care, regardless of present condition or 'holistic health status'. The logical suggestions include holistic self-care treatments and more importantly the optinal choices of food to perform and fulfill the basic function of eating.

Digestion is quite a significant process in terms of health implications and number of events. Improving the efficiency of one’s digestion process is paramount to improving the overall ‘holistic health status’. The conventional understanding of the digestion process has quite a few flawed assumptions, and the following outline will replace these with more logical assumptions. The majority of what we “know”, or think we "know" about the function of the human body is built on assumptions. The assumptions of body function are largely based on the perspective from which the individual views the whole 'being', which is physically represented by the body and operated by the mind and spirit.

The following explanation of the digestion process uses a holistic perspective focusing mainly on the physiology of the body. The body is a whole functioning unit in which a multitude of organs work together impacting nearly every minute function. The function of digestion involves many organs which go on to affect every cell, every drop of fluid within the whole body. One thing to recall when viewing the body holistically is the old saying, "everything affects everything".

In this specific analysis and explanation of the digestion process the body is viewed as an entire entity, whereas the conventional medical perspective generally reduces the body into systems, organs, tissues and so on. The holistic perspective may reduce the body down to parts, but maintains focus on the interactions between the many body parts; whereas the conventional perspective generally practices 'scientific reductionism'. 'Scientific reductionism' produces a wealth of information about the smallest of functions, but generally loses sight of the interactions of the rest of the body. As a result the conventional perspective has little understanding of the underlying causes and conditions that impact and determine body functions, including the digestion process.

A great deal of this viewpoint on the digestion process is based on the work of Dr. Robert Young, world renowned microbiologist and best-selling author of “The pH Miracle” book series. In his 30 years in the health field Dr. Young observes the pH of the whole body and the homeostatic mechanisms which seek to return the body to desired pH as being the most important factors impacting the ‘health status’ of the human body.

Dr. Young’s foundational theory is that the human body has an alkaline pH by design, while nearly all of its functions form acidic pH. Dr. Young’s foundational theory implies that we must limit the impact from the acidic functions and acidic byproducts of these function by supplying the whole body with alkalinity in order to reach optimal ‘health status’. Using Dr. Young’s theory provides a foundation for evaluating the digestion process in order to make logical assumptions which lead to logical conclusions and advice to address and improve the underlying causes and conditions of digestion and health as a whole.

Use the following explanation and conclusions to empower yourself and take control of not just digestion issues but the multitude of health issues resulting either directly or indirectly from inefficient digestion. Inefficient digestion is an underlying condition of many, if not most health issues and can be improved with a commitment to nourishing the self with proper selection of health promoting foods. Become familiar with how the digestion process occurs and keep this in mind when going about your life and seeking to become healthy, vital and full of energy.

The Digestion Process

1. Food, like everything, has mass and occupies space, therefore it is considered matter.

2. Eating food is a basic function which supplies ‘energy’ and nutrients to the 'being'. The first step consists of disorganizing the matter chosen to be eaten. Disorganization of the matter is a necessity for proper absorption and use by the human body. Matter cannot be destroyed, only disorganized then transformed into 'energy' with unusable byproducts.All matter is formed by 'energy', this discovery lead to the nobel prize in physics, and helps form our understanding of the digestion process.The process of disorganizing the food leads to transformation of the food into nutrients and 'energy' with unusable byproducts to be eliminated.

3. Enzymes in the mouth result from the disorganizing of the matter by the chewing process. The presence of the matter itself stimulates the salivary glands to secrete sodium bicarbonate onto the matter. Sodium bicarbonate attempts to alkalize the food in the mouth, explaining why the pH of the mouth rises following the swallowing of food. Enzymes in the digestive process are generally the acidic byproducts of disorganizing and transforming the matter we call food.

4. Sodium bicarbonate is intended to ‘coat’ the food being chewed in order to protect the stomach. The alkalinity of the sodium bicarbonate will raise the pH of the food so as to prepare it for transformation and absorption, which occurs in the stomach and small intestines.

5. Once the food is adequately chewed, hopefully 10 to 20 seconds per bite, it is then swallowed into the stomach. The stomach also secretes sodium bicarbonate onto the now significantly disorganized matter; the stomach cells draw sodium, chloride, water and carbon dioxide from the blood to form this alkalizing compound. However, the acidic byproduct of sodium bicarbonate formation and secretion by the stomach cells is HCl or stomach acid.

6. The stomach acid should not actually touch the food which is now disorganized matter in a capably functioning stomach. The stomach acid will fall to the far, low sides of the stomach and efficiently be absorbed into the stomach tissues. However, when the individual is chronically acidic as a whole, simply regrets to adequately chew thick and dense foods, or makes poor choices of food the stomach acid may not remove efficiently from the stomach and linger in the stomach which may damage the matter and 'energy' being moved into the small intestine or spleen.

7. A portion of the food in the stomach, which is hopefully of sufficient quality and amply disorganized will be absorbed by some stomach cells and taken into the spleen for eventual distribution into the ‘energy’ pathways of the whole body. The quality of the food is determined by the ‘energy’ content which the matter contains. All matter has ‘energy’, in forms of electrons which give energy, and protons which in the long run use considerable energy in the human body making them undesirable. Living matter, like fresh fruits and vegetables are dense with electrons and supply the body with ‘energy’; while ‘dead’ foods like those processed and heated to very high temperatures generally are proton dense, with fewer electrons and a variety of other damaging ingredients that leave the body ‘energy’ deficient.

8. The matter and 'energy' not taken to the spleen for the ‘energy’ pathways will continue to be adequately disorganized and passed into the first section of the small intestine. However, animal foods, processed food and drink along with heavily cooked nuts and seeds are not generally adequately disorganized by this point in the digestion process; which complicates efficiency from here on. When this occurs, the undigested or non-disorganized matter cannot be absorbed by the next section of the small intestine and will be slowly moved into the 3rd and final section of the small intestine and eventually into the colon for elimination via the stool.

9. The food which is amply disorganized in a liquid form will once again be alkalized in the 1st section of the small intestine by sodium bicarbonate secreted by the pancreas. The disorganized matter may also be addressed with bile secreted from the gallbladder to assist the final disorganization process of the more dense fat molecules. High quality fats like organic, cold-pressed oils and organic raw, soaked nuts and seeds will be efficiently disorganized and prepared for absorption and transformation. However, repeated ingestion of poor quality foods like animal products, dairy and heavily cooked nuts and seeds may impair the function of the gallbladder, which can lead to a cascade of digestion issues from bloating, to bad breathe and gas.

10. The food should now be in complete liquid form as it enters the 2nd section of the small intestine for absorption by the intestinal villi. All food is not absorbed equally though, as foods like glutenous grains, dairy products and the majority of soy products harm the intestinal villi. Glutenous grains warp the actual villi which absorb the 'energy' and nutrients from foods. Dairy products coat the villi with mucus rendering them ineffective and soy prevents the villi from absorbing many necessary nutrients. In addition many chemicals regulalry found in processed foods, like synthetic vitamins, artificial sweeteners, additives and preservatives also damage the intestinal villi of the the 2nd section of the small intestine.

11. The 'energy' and nutrients absorbed by the intestinal villi will be taken to the crypts of the small intestine, where disorganized matter is ultimately transformed to red blood cells. Fresh low-sugar fruits, low-starch vegetables and high quality oils, nuts and seeds are efficiently transformed to fully functional red blood cells.This is essential to body function becasue the red blood cells have the ability to once again transform into any and all body cells. Another portion of the food, consisting of nutrients like fats, carbohydrates, amino acids, vitamins, minerals and phyto-nutrients like antioxidants and fiber may be taken directly into the blood. From the blood these nutritents can be used for a multitude of functions ranging from neutralizing the poor food choices to nourishing organs, glands, tissues and cells. The remaining electrons that were not absorbed in the stomach, along with alkaline minerals like sodium, magnesium, calcium and potassium can be absorbed directly into the blood as well. This nourishment will be used to fund the ‘energy’ for the nervous system and multitude of pH mechanisms of the body which neutralize the protons of poor food choices and the acids inevitably resulting from body function.

12. The poor choices of animal foods, dairy products, glutenous grains and the large majority of processed food and drink will also be absorbed into the blood to some degree. Once in the blood, these poor food choices may stimulate the white blood cells and lymphatic system to address them and remove them to prevent further damage. Therefore, it is best to replace the poor choices with a considerable amount of fresh, low-sugar and low-starch fruit and vegetables with quality oils, nuts and seeds which enable the body to regenerate its 70 trillion cells with strong and healthy red blood cells.

13. The food or matter consumed, was disorganized and hopefully fully alkalized prior to absorption. However, the foods which are not absorbed consisting of poor choices and the fiber from the good choices are eventually moved into the colon. As previously mentioned the thick and dense or inadequately chewed food choices may not immediately make it to the colon and may sit in the 3rd section of the small intestine. In combination with mucus-forming dairy and intestinal villi warping gluten this undigested, non-transformed matter may create bloating, indigestion symptoms like acid reflux and heartburn as well as gas and unpredictable bowel movements.

14. The portion of poor choices and fibers will be moved through the colon for elimination via stool. Elimination enables the body to remove the poor food choices as efficiently as possible, but this process needs assisted with generous amounts of alkaline minerals, including salt, fibrous foods and alkaline water.

Holistic Self- Care Conclusion- The Holistic Nutrition Plan

The choice of foods eaten is the first and most important aspect which impacts the digestion process; but lack of willingness and fear of change renders the improvement of food choice a significant process to nearly all individuals. Therefore, addressing food choices will follow the use of simple and effective treatments intended to improve the efficiency of digestion. Also note that many other symptoms may be addressed as well with these natural and holistic self-care strategies.

The digestion process will likely increase in efficiency and become symptom free when consistently supplied with the alkaline minerals to produce generous amounts of the sodium bicarbonate repeatedly mentioned in the process. The alkaline minerals are found in alkaline water and the good food choices of fresh low-sugar fruits, non-starchy vegetables and organic cold-pressed oils, and raw nuts and seeds. However, supplementation is often times necessary and immediately noticeable.

A large percentage of digestive issues can be quickly addressed by increasing and improving water consumption, sea salt consumption and alkaline mineral supplementation. In addition, following the principles of food combination can greatly alleviate digestive issues. Keeping meals simple, drinking water regulalry and with meals (no other types of liquids w/ meals) and chewing slowly and thoroughly are the basic food combination principles.

A basic overview of food combination principles also includes the following: Eating fruits with other like fruits only, eating nuts and seeds with each other only and combining animal foods with low-starch vegetables are the key specific combination principles to be aware of and commit to when addressing most digestive issues. Becoming aware of food combination principles leads the individual to evaluate many processed foods and traditional dinners as a set-up for indigestion, pushing one toward understanding the importance of holistic nutrition.

Acupuncture may help many by improving the ‘energy’ flow to the various organs and glands which function in digestion. Chiropractic adjustments to the spine can also improve ‘energy’ flow to the these areas; many chiropractors can also perform a specific maneuver to address a hiatal hernia, which may initiate swift improvement of many symptoms for many people. Applied kinesiology has been shown to help many by improving ‘energy’ flow to digestive areas, and small maneuvers can help specific areas of the intestines to work efficiently and eliminate the undigested matter which affects many people. The average person is believed to have upwards of 5 pounds of this undigested, rotting and fermenting food in the 20 plus feet of digestive tubes.

Many long-term, or simply overlooked digestive issues may not be completely addressed with the aforementioned strategies. Therefore some individuals may also require short term supplementation of specific enzymes with probiotics to help digest and move the non-transformed matter into the colon for elimination in stool. Of note, supplementation of enzymes and probiotics must be short-term!

In complement to the aforementioned advice one can use cleansing herbs, fiber supplementation, exercising by rebounding, low-impact aerobics, yoga, qigong and body work like massage therapies and shiatsu to assist moving the non-transformed matter through the intestines and out of the body.

This brings us to the absolute most important aspect in addressing all digestion issues: the food chosen by the individual for consumption. Foods like glutenous grains, all dairy products, and most soy products directly damage or inhibit the intestinal villi from efficient absorption of the matter ingested. Animal products and the large majority of processed foods and supplements will also inhibit absorption, and likely sit in the intestines and spoil, rot and ferment leading to a variety of symptoms.

The institution of a holistic nutrition plan is the logical result of rationally evaluating the digestion process. A holistic nutrition plans is not a ‘diet’; striving to disassociate holistic nutrition from ‘diets’ because of their many negative connotations and the generally perception of diets as being aimed at short-term weight loss. Holistic nutrition plans are long-term living strategies and encompass the entire lifestyle and may result in bodyfat loss but are specifically aimed to improve ‘holistic health status’ of the whole ‘being’; mind, body and spirit. The mind enacts and enables the holistic nutrition plan which greatly impacts the appearance and function of the body; all while playing a significant role in the state of spiritual fulfillment and peace.

"The True Health Lifestyle: Guide for Holistic Self-Care" fully details holistic nutrition with chapters dedicated to showing the reader how to practically assemble an individualized holistic nutrition plan. Holistic nutrition is an essential aspect of holistic self-care and is an invaluable way to eat and drink stress-free, never counting calories, carbs or anyhting else every again.

Enacting a holistic nutrition plan starts with the sincere commitment to nourishing the whole ‘being’ by replacing the poor choices with fresh low-sugar fruits, low-starch vegetables, cold-processed organic oils, and organic, raw nuts and seeds as well as fatty fish to address the underlying causes and improve digestion. Properly balancing the preparation of these foods is intrumental as well; lightly and medium cooked or raw are the basic preparations.

Holistic nutrition plans are quite simple and seeks to avoid constantly reducing foods to the nutrients that compose them by using simple evaluation of food in order to make the optimal choices consistently. When individuals on the holistic nutrition plan make the optimal choice, they must be honest with themself and move on to the next meal with a positive attitude; never preoccupy the mind with concern and negativity as a whole. Holistic self-care begins with the mind, and holistic nutrition focuses on the mind for lasting improvements in body and spirit as well.

• 
  The optimal manners and sources used to fulfill the basic functions are explained and detailed in the text, "The True Health Lifestyle: Guide for Holistic Self-Care", by Sam Suska.
  
• The principles of holistic self-care, along with practical tips for implementation are outlined in the text, “The True Health Lifestyle: Guidebook for Holistic Self-Care”, by Sam Suska.
  
• Continue to follow this blog for holistic self-care principles, practical tips and release date for the holistic self-care text authored by Sam Suska.
  
• Sam Suska currently offers holistic lifestyle coaching and holistic personal training to interested clients in the Pittsburgh area through True Health Services.
  For details about True Health Services, visit http://www.truehealthservices.org/

The Basic Functions

by Sam Suska

The basic functions, or the manners and sources we use to fulfill and perform them, clearly have the most powerful impact on our 'holistic health status'. . Our 'holistic health status' is the efficiency we have in 'adapting' to 'stressors'. Holistic self-care is the commitment to nourishing our whole 'being' with optimal manners and sources of fulfilling and performing the basic functions. The mind, body and spirit require balanced, loving care and attention to reach the 'optimal function' condition of 'holistic health status' which characterizes vitality and well-being. 'Optimal function' signifies a whole 'being' of mind, body and spirit which efficiently 'adapts' to the 'stressors' of performing and fulfilling the basic functions.

However, when the basic functions are not consistently nourished by making optimal choices a 'challenged function' condition will develop. This poor condition of 'holistic health status' is signified by the individual who does not efficiently 'adapt' to 'stressors'. The basic functions as a whole, play a significant role in health, vitality, productivity, even happiness. Performing and fulfilling the basic functions are necessary to maintain life, but come with the cost of demanding a response from the individual.

Everything that demands a response from the mind, body or spirit is a 'stressor' and can be categorized as a basic function. Every action, every thought, every inhalation of air is a 'stressor'; they are inevitable. The manners and sources used to perform and fulfill the basic functions determine the significance and type of 'stressor' on the whole 'being'. 'Stressors' can be positive or negative; and this is generally controllable by each and every modern individual. Holistic self-care is applying mindfulness to all that one does, inlcuding but not limited to 'stressors' like communicating, eating, even sleeping. Holistic self-care is a lifestyle of using mostly positive 'stressors' when performing and fulfilling the basic functions.

The following is a very brief description of the basic functions. Please remember that everything one does can be categorized into the basic functions; everything demanding a response by the individual is a 'stressor'.For more details and scientific rationale for each basic function and the impact they have on 'holistic health status' and well-being in general please consult the forthcoming text, "The True Health Lifestyle: Guide for Holistic Self- Care".

1. Breathing
Inhaling air supplies the body with oxygen, a necessary and powerful nutrient with a plethora of benefits. A vital benefit of oxygen is the essential role in 'adapting' to 'stressors' within the body as a whole. In addition, inhalation is followed by exhaling air; which is a consistent mode of eliminating 'stressors' from the body as well. Breathing deep, diaphragmic breaths can supply the body with a generous amount of oxygen to assist 'adapting' and sets one up to slowly and deeply exhale a significant amount of 'stressors'.

2. Thinking The thought process and outlook employed by the individual determines the options used to perform and fulfill all of the basic functions. There are two basic types of thought process available to people; rational or irrational. In addition, there are two basic types of outlook to accompany this; positive or negative.The type of thought process and outlook also evaluates and determines responses to emotions, feelings and situations which impact the whole 'being'.

3. Choosing
Following the basic function of thinking which presents options, a choice must be made by the individual. A function of the mind and spirit with some input from the body makes the choices for the individual; this is the character.The character, and the choices it makes ultimately determines the manner and sources used to fulfill and perform the basic functions.The ultimate decision for the character is the balance between positive and negative 'stressors'.

4. Moving
The posture, muscle balance, muscle flexibility, strength, cardio capability and nervous system control all guide the basic function of moving. Holistic self-care uses a holistic exercise plan to maximally perform and fulfill the basic function of moving in addition to playing an essential role in improving 'holistic health status'. However, exercise, when not holistic-minded can be a powerful 'stressor', often misguided with non-health focused intentions. Holistic exercise balances 'stressors' by focusing on eliminating them following formation. Holistic exercise seeks to improve the efficiency of the mind and body in 'adapting' to 'stressors' in general and eliminate them from the body. Improving health, perfomance, confidence and losing bodyfat are side effects of holistic exercise plans!

5. Eating
Quite simply, the choice of what one eats plays a significant role in how the individual feels, acts, thinks and functions in general. The modern public generally consumes processed foods and non-organix foods which are likely to be negative 'stressors'; in fact the 4 most popular products in America (sugar, caffeine, alcohol, tobacco) are powerfully negative 'stressors'. Holistic nutrition is a plan to consistently reduce and replace the negative 'stressors' the modern public generally eats with positive 'stressors' that promote 'optimal function' within a specific person. Holistic nutrition plans are based on each person, and "The True Health Lifestyle: Guide for Holistic Self-Care" guides the reader in forming an individualized holistic nutrition plan.

6. Drinking
Water comprises between 60 and 80 percent of the physical 'being'. The human body is largely fluid based desiring a consistent, clean, pure and high pH source of water in generous amounts. In addition, water is one of the most important elements used to 'adapt' to all 'stressors'. However, all water is not equal and can itself be a 'stressor'! The state of the human body in which 'optimal function' occurs and maintains desires the fluids of the human body to have an alkaline or high pH. Therefore consuming high quality, alkaline pH water is intricate to holistic self-care.

7. Sleeping
Sleep should be comprise about 3o% of the life of an individual! That is obtained if one schedules the life to get the suggested 6 to 8 hours of sleep on a nightly basis, however many come up short. Holistic self-care uses strategies to naturally aquire restorative sleep necessary for efficiently 'adapting' to the 'stressors' consumed in our lives. The mind, body and spirit cannot be restored without consistent restorative sleep and 'holistic health status' NEEDS IT.

8. Eliminating
The 'stressors' from performing and fulfilling the basic functions need eliminated following the 'adapting' processes which occur throughout the body. The elimination system of the body uses breathing, urinating, sweating and moving the bowels to remove 'stressors'. Quite simply the 'holistic health status' of the individual largely depends on the balance between intake of 'stressors' (the inevitable positive and negative) and the output or removal of 'stressors'. Holistic self-care employs a variety of strategies and techniques to readily and consistently employ to support the elimination systems.

9. Grooming
Cleaning the body is a must, but the products many people use to perform this simple function can do more damage than benefit. Holistic self-care uses the simplest products and manners to groom the body. A holistic living plan is suggested in "The True Health Lifestyle: Guide for Holistic Self-Care" which provides details and a practical process to implementing more natural grooming products into modern living.

10. Socializing
The spiritual aspect of the 'being' desires care and attention; building meaningful connections and relationships can help fulfill the spirit. Sympathy, empathy, love and compassion are expressions of 'optimal function' and are promoted by improving 'holistic health status'. The holistic living plan uses strategies and advice to satisfy the socializing basic function.

• The optimal manners and sources used to fulfill the basic functions are explained and detailed in the text, "The True Health Lifestyle: Guidebook for Holistic Self-Care", by Sam Suska. The negative 'stressors' are noted and a strategy for replacement with positive 'stressors' is thoroughly put forth in the text.
• The principles of holistic self-care, along with practical tips for implementation are outlined in the text, “The True Health Lifestyle: Guidebook for Holistic Self-Care”, by Sam Suska.
• Continue to follow this blog for holistic self-care principles, practical tips and release date for the holistic self-care text authored by Sam Suska.
• Sam Suska currently offers holistic lifestyle coaching and holistic personal training to interested clients in the Pittsburgh area through True Health Services.
  
• For details about True Health Services, visit http://www.truehealthservices.org/