Free Resource: The first three Fundamentals

At Medicine Wine Institute, we teach the Fundamentals of Holistic Health and help health enthusiasts to  reach the centenarian and supercentenarian lifespan in good shape. We also help to resolve all types of complex chronic diseases that mainstream and even integrative medicine are not successful with.

The first recommendation we propose is to start removing bad habits and adopting the first 3 Fundamentals in Holistic Medicine. There are another 9 Fundamentals, but these are reserved for coaching sessions, master classes and workshops.

1).  Quality Food

As the MW Institute’s book shows, the two type of Diets that have been proven to be the healthiest are the Mediterranean and Vegan diets. In this perspective, researchers recently reviewed the eating habits and health status of more than 10,000 middle-aged, healthy adults over the course of nearly 30 years. Compared with people who ate the most animal foods, those who ate the most plant foods had a 32 percent lower risk of dying from heart disease, a 25 percent lower risk of dying from any cause, and a 16 percent lower risk having a heart attack, stroke, or other manifestations of heart disease over the course of the study. While earlier studies showing the heart-health benefits of plant foods focused on specific groups, like vegetarians and vegans, this one looked at the general population.

Source: Plant‐Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All‐Cause Mortality in a General Population of Middle‐Aged Adults

Recommendation: Look for whole foods, mostly plants, minimally contaminated with pesticide residues, organic if/when possible, non GMO. Read the labels on everything before you buy, the fewer the ingredients the better. Avoid additives, food colorings, preservatives, artificial sweeteners, sugary drinks or trans-fats.   Below a few tools to avoid deleterious substances

EWG Dirty Dozen and Clean Fifteen – Buying all organic can be expensive, use this link to prioritize which foods to buy organic versus conventional

Genetically Modified Organisms (GMO’s) – Identify genetically modified foods

Food additives

2. Stress Reduction/Meditation, Free Guided Meditations and Courses

Guided Meditations on You Tube: just search “Guided meditation” to find videos that work for you (length and style)

UCLA Mindful Awareness Research Center

UCSD Center for Mindfulness

3). Personal Care Products​

Are you ready to eat your moisturizer? A safe rule is to assume that anything you put on your body will be absorbed (i.e. lotion, deodorant). Read labels and skip products with unrecognizable ingredients.  Homemade alternatives are safe, effective and cheap here are a few that I use:

Moisturizer (body and face): Organic, expeller pressed sesame oil. Sounds crazy, but this is an ancient Ayurvedic practice (Abyhanga). Apply to wet skin after washing and massage in. Once skin is dry, it will not be greasy. The antibacterial and anti-inflammatory oil contains many vitamins (E, B complex, minerals  like zinc and magnesium, antioxidants (sesamol) and essential fatty acids (palmitic and linoleic acids). Buy in a glass bottle, smaller size is better, as oil becomes rancid several weeks after opening.

Toothpaste: Mix baking soda and hydrogen peroxide together into a watery paste – excellent toothpaste and whitener

Foot Scrub: Mix olive oil, epsom salt and add a drop or two of an essential oil if you want a scent (such as lemon, lavender)

When in doubt, check an ingredient here with the EWG’s Skin Deep Database

The information provided on this site is for informational purposes only. It is not intended to substitute for medical advice from your physician or healthcare professional.  If you have or suspect you might have a health problem, you should consult with your medical doctor.  Supplements can interact with prescription medications  – be sure to consult with a healthcare professional before starting any diet, exercise, or supplement.
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