Seema Patel MD, Lee Kirksey MD, Your Guide To Optimal Health, Health and Wellness Book, 1.877.642.2644 Philadelphia, PA

Serving: Ardmore, Mainline, and Center City Philadelphia, Bryn Mawr, Haverford, Villanova, Gladwyne, Narberth, Wynnewood, Bala Cynwyd, Paoli, Devon, Delaware Cherry Hill, Haddonfield, Penn Valley, Radnor, Wayne, Lower Merion

Your Guide To Optimal Health: Your Personal Wellness Wheel
by
Seema Patel MD, MPH

with Lee Kirksey MD

After practicing primary care medicine for 10 years, Seema Patel, MD, MPH was discouraged with the traditional “fix it, when it’s broken” approach. Traditional medicine was reactive, waiting for a disease to develop and only then providing resources to help. Yet true changes to health need to be pro-active and preventative. When one in two Americans suffer from some type of chronic disease, teaching patients to live well has become her mission

Dr. Patel, who now specializes in Age Management Medicine along with Dr. Lee Kirksey, a board certified vascular surgeon and Clinical Assistant Professor of Surgery at The University of Pennsylvania School of Medicine introduce a new paradigm of health that is comprehensive, holistic, and proactive. They believe that achieving Optimal Health, the state of peak performance mentally, physically, emotionally and spiritually can prevent disease and slow down the aging process.

Your Guide to Optimal Health provides step by step instructions and interactive exercises to assist readers to create their Personal Wellness Wheel ™. The wheel integrates both Eastern and Western philosophies and consists of eight complimentary elements of health that, when operate synergistically, lead to a better quality of life and well-being.

Tables

Leadng Causes of Death in the United States in 2000 10
Actual Causes of Death in the United States in 1990 and 2000 10 Glycemic Index/Glycemic Load Foods 45
Body Mass Index 58
Top Ten Stressful Life Events 107

Quizzes, Tips, and Worksheets

Test Your Knowledge about Physical Activity & Heart Disease 14
Optimal Health Lab Results 24
Optimal Health Record for Preventative Medicine 25
Twenty Questions on Drinking or Drugs 31
Eating Patterns Exercises 33
Tips for Good Sleep 35
Guidelines for Choosing Protein 41
Grocery List 53
Menu Ideas for Eating Well 54
Diet History 55
Fitness Plans 65-69
Risk of Low Testosterone (for Men) 74
Symptoms of Possible Hormone Problems 86-87
Hormone Laboratory Blood Work 87
Summary of Treatment Options for Different Skin Conditions 98
Finding Your Skin Care Specialist 99
Ageless Skin Chart 101
Symptoms of Stress and Cumulative Effects 105-106
How to Handle Stress Effectively 108-109
A Breathing Exercise 110
Modern Meditation Technique 110
Changing Your Mind Exercise 111
Activities That Help Me Relax 114
Developing Your “Why” List 117
Positive and Negative Health Behaviors and Their Associations 119
Level of Optimism Quiz 124-125
Optimistic Thought or Pessimistic Thought? 126-127

Table of Contents

Introduction 1

Spoke One: A Pro-Active Health Approach: Preventing Disease 5
Common Chronic Diseases, Lee Kirksey, MD 6
Preventative Medicine 15
Optimal Lab Values from Your Blood Work 18
Building Spoke One of Your Personal Wellness Wheel™ 24 Find out more what's in chapter one

Chapter Two:

The Optimal Health Lifestyle: Changing Personal Health 27
Smoking Cessation 28
Alcohol, Drugs, and Any Other Addiction 30
Eating Patterns 33
Getting Enough Sleep 33
Mental and Emotional Health 36
Building Spoke Two of Your Personal Wellness Wheel™ 37
Twenty Question Test on Drug and Alcohol Problems 39
Optimal Social Health Record 40

Chapter Three: Nutrition- find out what's in this chapter

Your Fuel for Life: Creating Ultimate Nutrition 41
Types of Inflammation 42
Proteins 42
Fats 43
Carbohydrates and Sugars 45
Other 48
Supplements 50
Fluids 52
Eating Well is a Lifestyle 52
The Mediterranean Diet 52
Building Spoke Three of Your Personal Wellness Wheel™ 54
Grocery List 55
Menu Ideas 56
Diet History Chart 57

Chapter Four: Click Here to see video on The Personal Wellness Wheel

The Power of Exercise: Maintaing a Youthful Mind and Body 59
Why Exercise is so Important 60
Types of Physical Exercise 63
Importance of Breathing 65
Building Spoke Four of Your Personal Wellness Wheel™ 66
Fitness Plans 67
Summary of Exercise Benefits 72

Chapter Five:

Your Guide to Hormone Optimization: Restoring Your Body’s Balance 73
The Importance and Function of Hormones 74
Testosterone for Men 75
Menopause 78
Hormone Replacement for Women 81
DHEA 84
Thyroid Hormone 85
Human Growth Hormone 85
Building Spoke Five of Your Personal Wellness Wheel™ 89

Chapter Six:

Your Ageless Skin: Improving Your Skin at Any Age 91
Structure of the Skin 92
Intrinsic Skin Aging 92
Extrinsic Skin Aging 93
Effects of Aging 93
Skin Care Products 94
Advanced Skin Care Treatments 95
Common Skin Conditions 97
Finding Your Skin Care Specialist 101
Hair Removal: Laser Removal, Electrolysis, Threading 102
Building Spoke Six of Your Personal Wellness Wheel™ 103
Ageless Skin Chart 104

Chapter Seven:

Stress Management Techniques:Balancing Your Mind and Body 105
The Effects of Stress on Your Body 106
Risk Factors of Stress 108
How to Handle Stress Effectively 110
The Benefits of Meditation 111
Changing Your Mind 113
Building Spoke Seven of Your Personal Wellness Wheel™ 115

Chapter Eight:

Your Strategies for Success: Choosing Your Path Wisely,
Lee Kirksey, MD 117
Motivation for Change: The “Why” Question 119
The Force Behind Change 120
Either You Guide Your Associations or Someone Else Will 122
The Optimistic Personality and Health 122
Optimism and Optimal Health 131 Take the quiz to find if you are optimistic
Building Spoke Eight of Your Personal Wellness Wheel™ 132

Appendix:

Resources 133
Resources for Optimal Health 134
Life Stressor Inventory 137
Bibliography 138

Index 142