Recapture Your Health
Contents
Foreword by C. Norman Shealy, M.D., Ph.D.
Preface by Jan DeCourtney, C.M.T.
List of Charts and Figures
Part I: Introducing the 3LS Wellness Program
- Introduction
What Can I Do to Improve My Health?
How to Use This Book
-
Chapter 1: How to be Healthy
Practice Serious Wellness
Are You Already Doing Some of These Practices?
Two Key Ways to Use the Program
How the 3LS Wellness Program Works
Wellness Program Q & A
About Healing Chronic Illness
Focus on Resolving Your Condition
Falling Off the Edge of a Cliff
What You Think and Do Affects Your Health
Ready to Start
SUMMING IT UP
QUICK START GUIDE
Quick Start Skilled Relaxation
Quick Start Perfect Whole Foods Diet
Quick Start Right Exercise
Chapter 2: Skilled Relaxation
Bracing (Chronic Muscular Tension)
Digestive Weakness (Leaky Gut Syndrome)
Brain and Body Chemistry Imbalance
A Better Way to Relax: Skilled Relaxation (SR)
Benefits of Skilled Relaxation
How Skilled Relaxation Works
Conditions Helped by Skilled Relaxation
Anyone Can Do Skilled Relaxation
How to Do Skilled Relaxation
First, Choose a Relaxation Technique
Second, Begin to Practice
Third, Evaluate Your SR Practice
Skilled Relaxation Q & A
For Immediate Relief
A Quick Primer on Therapeutic Massage & Bodywork
Troubleshooting Guide for SR
The Authors’ Experiences
SUMMING IT UP
Skilled Relaxation--Steps to Take
Comments from Others About Practicing SR
Chapter 3: The Whole Foods Diet
What is a Whole Foods Diet?
Perfect Whole Foods Diet
Liberal Whole Foods Diet
Benefits of the PWFD
Reverse Unusual Symptoms
Weight Loss
Increased Enjoyment of Food
Self-empowerment
Increased Enjoyment of Life
Why a WFD Benefits Health
The Krebs Cycle
Refined Carbohydrates
How to Start the Perfect Whole Foods Diet
What is a Whole Food?
What is a Typical “Perfect” Menu?
Who can Benefit from the PWFD?
What to Eat and What Not to Eat
Where to Purchase Whole Foods
Whole Foods Diet Q & A
Getting Clear of Refined Carbohydrates
Should I Stop Eating Fruit?
The PWFD in Daily Life
Social Situations
Meal Preparation
Eating Out, Restaurants, and Travel
The Liberal Whole Foods Diet
Troubleshooting for the PWFD
The Authors’ Experiences
SUMMING IT UPThe WFD--Steps to Take
Appreciation for the Whole Foods Diet
Chapter 4: The Right Exercise for You
Choosing an Exercise
What’s the Right Exercise?
Setting a Goal for Yourself
A Note to Athletes: 3LS is for You Too
Aerobics! The Foundation of Any Wellness Program
Benefits of Aerobic Exercise
How to Do Aerobic Exercise
Aerobics: What You Should Know
Increase Your Metabolic Efficiency
What is Metabolism?
Aerobics Q & A
Other Exercises and Their Effects
Non-Aerobic Exercise
Strengthening Exercise
Flexibility Exercise
Troubleshooting for Exercise
The Authors’ Experiences
SUMMING IT UP
AE--Steps to Take
People Speak about Their Exercise Experiences
Chapter 5: The 3LS and Your Daily Life
Staying with the Program
Maintaining Steady Progress
How Long Should I Practice?
Troubleshooting Q & A for the 3LS
Relating to Family and Friends While Practicing
How Healing Progresses with the 3LS
Exacerbations and Remissions
The “Healing Crisis”
Changing Techniques as You Heal
Two Essential Tools for Healing
Tool #1 The Power of Your Awareness
Tool #2 Constructive Use of Your Mind
The Authors’ Experiences
SUMMING IT UP
Making Changes Step-By-Step
Comments on the 3LS Wellness Program
Charts Section
Part II: Getting the Most from the 3LS Wellness Program
Chapter 6: How Did This Happen?--Causes of Illness
Genetics & the Bell Curve
The “Real” Stress
Choice (Lifestyle Choices)
Genetics, Stress and Choice Interact
The 3LS to the Rescue
How the 3LS Practices Support Each Other
“Will I be Cured?”
Choosing Health
Enhancing Your Opportunities for Choice
Replacing Your Limiting Beliefs
How to “Choose” Health
SUMMING IT UP
People’s Observations about the Causes of Illness
Chapter 7: Adjunct Approaches to the 3LS
Using Other Healing Methods Concurrently
Self-Help
Some Self-Help Methods
Eliminating and Decreasing Stressors
Nutritional Supplementation
Using the Services of Physicians and
Practitioners
Allopathic Medicine
Holistic Medicine
Using the Allopathic Approach for Chronic
Illness
Using the Holistic Approach for Chronic
Illness
Working with Practitioners Q & A
Troubleshooting for Different Treatments and
Practitioners
The Authors’ Experiences
SUMMING IT UP
People’s Accounts of Using Additional Treatments
Chapter 8: Health for the Complete You: Mind, Emotions, and Spirit, Too
Body, Mind, and Spirit Are All Related
Healing Mind and Emotions
Causes of Mental-Emotional Difficulty
Conventional Treatments
A Holistic Approach
Understanding Brain and Body Chemistry
What You Can Do to Improve Mind and Emotions
Use the Pattern of the 3LS
Employ Psychosocial Approaches to Healing
Use Holistic and Body-Mind-Spirit Therapies
Healing Q & A
Troubleshooting Checklist for Healing Mind and Emotions
The Spirit of Life and the 3LS
Spirit is a Part of Life
The Authors’ Experiences
SUMMING IT UP
Real Life Experiences Told
Conclusion: Defining Wellness...
Afterword by Walt Stoll: Thoughts on the Issues of Modern-Day Medicine
Appendix A: For Health Care Practitioners
Why a Section for Practitioners?
Practitioner Q & A
Ways to Empower a Patient
Working with the 3LS
3LS Q & A
Working with Patients to Improve Mind
and Emotions
Including the 3LS in Your Practice
Practitioner Resources
Comments from Practitioners
Appendix B: Quick References for the Perfect Whole Foods Diet
Quick Reference for Food
Quick Reference for Additives
Notes
Glossary
Resources
Index
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Recapture Your Health by Walt Stoll, M.D. and Jan DeCourtney, C.M.T., (Sunrise Health Coach Publications, 2006)
Order online at www.sunrisehealthcoach.com, 303-527-2886 or toll free at 1-877-3LS-WELL (1-877-357-9355)
Contact/info: Jan DeCourtney, info@sunrisehealthcoach.com, 303-527-2886, www.sunrisehealthcoach.com
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