3 Week CAM Course

Stephanie Castaneda Unit 5: CAM 3 Free Week Course Kaplan University

3 Week CAM Course

Course Syllabus Intro to Complementary and Alternative Medicine (Also known as CAM)

Course Info. Dates: November 4th, 11th, 18th 2013 Time: 5:30-7:00 pm Place: S U Gym conference room 7A Title: Intro to Complementary and Alternative Medicine Instructor info. Name: Stephanie Castaeda Email Address: Steph.castaneda@gmail.com Phone: 262.526.7070 Required Materials No book, Handouts/Worksheets will be given out at first class. Course Description This free class is designed to educate and help people understand there are alternatives to modern medicine. Basics of Complementary and Alternative Medicine will be taught and helpful sites and practices for all ages. The outcome will be the ability to apply some of the knowledge and see what might be right for your lifestyle Week 1: Introduction to CAM Get to know each other What is CAM? Lecture Discussion/Questions 1st Hand out

3 Week CAM Course

Week 2: Meditation and Fitness (Mind and Body Strength) Define Meditation Forms of meditation what do you enjoy Discussion/Lecture Recap from week 1 and 2 Q&A 2nd Hand out

Week 3: Supplements, Herbs and Recipes What are herbs and supplements Links to find what is right form of CAM for your lifestyle Recap week 1 & 2 PowerPoint helpful information & Links Discussion/Questions 3rd and Final Handout

Policy & Etiquette Class will start promptly at 5:30 so be on time. Life happens so if youre more than 10 minutes late plan on attending the next course. Be respectful, be polite and be kind to fellow classmates and instructor. Have fun and be willing to share and be open to discussion.

3 Week CAM Course

Week 1: Lecture Notes Introduction to CAM Introduction of myself and back ground Review syllabus and handout and information cards Student intro themselves Collect information cards (total time 15-20min) What is CAM or Complementary and Alternative Medicine (45 min) Define CAM Complementary medicine: A group of diagnostic and therapeutic disciplines that are used together with conventional medicine. An example of a complementary therapy is using acupuncture in addition to usual care to help lessen a patient's discomfort following surgery. Complementary medicine is different from alternative medicine. Whereas complementary medicine is used together with conventional medicine, alternative medicine is used in place of conventional medicine. An example of an alternative therapy is using a special diet to treat cancer instead of undergoing surgery, radiation, or chemotherapy that has been recommended by a physician. Alternative medicine: Healing arts not taught in traditional Western medical schools that promote options to conventional medicine that is taught in these schools ***Power Point list of Examples & some information Approximately 38 percent of U.S. adults aged 18 years and over and approxima tely 12 percent of children used some form of CAM. (nccam.nih.gov) 5 of the 10 most common uses of CAM for Adults and children Natural Products Deep breathing Meditation Chiropractic and Osteopathic

3 Week CAM Course

Massage and Yoga Benefits of CAM They are holistic in nature Has been proven for centuries which mean the wisdom of these lengthy practices should not be ignored, since these treatments have proven themselves over time. Medicine is not an exact science therefore should not be treated as such Uses natural methods versus prescription drugs Can reduce the amount of prescription drugs and even some illnesses Disadvantages Limited research compared to consumer demand Confusing marketing like what is natural or safe Potentially dangerous cause nothing has to be FDA approved certain combinations of supplements can cause people to have a reaction. Or some supplements have side effects of their own Discussion Who has used CAM and who would like to share their experience? I will share mine.

3 Week CAM Course

Week 2 Lecture Notes Meditation and Fitness (Mind and Body Strength) Recap of week 1 Define Meditation: to spend time in quiet thought for religious purposes or relaxation, to engage in thought or contemplation; reflect. To engage in transcendental meditation, devout religious contemplation, or quiescent spiritual introspection.

Meditation is the art of focusing 100% of your attention in one area. The practice comes with a myriad of well-publicized health benefits including increased concentration, decreased anxiety, and a general feeling of happiness. A form of meditation I enjoy is weight training. May not sound relaxing but I am at my most relaxed when I train. 1. Forms of meditation

Mindfulness Meditation: The most well-known type of meditation, mindfulness meditation, is about being aware of the sounds and activities happening around you. It's almost a flow-like type of meditation, because you literally just let your mind be fluid and flow from one thought to the next, not really focusing on one particular thing. For instance, if you live in a noisy city, you don't have to block out the outside sirens and screaming children, you let your mind be aware of the sounds without becoming too focused. 2. Spiritual Meditation: This type of meditation is for those who regularly participate in prayer, as it's based on communicating with God. Just like the other styles, you must become calm and quiet and then begin to focus on a question or problem you might have. This style of meditation can feel not only relaxing, but rewarding as well. 3. Focused Meditation: If the idea of clearing your mind of all thoughts stresses you out, focused meditation is great because you can focus on a sound, object, mantra, or thought. The key here is to just focus on one of these things and stay committed to that one thought or object. This is when relaxation music comes in handy. Even though you're essentially using your mind, you'll be amazed at how rejuvenated you feel afterwards. In our day to day lives, our minds really are in 10 different places at once! 4. Movement Meditation: Movement meditation may seem intimidating, but if you're by yourself and you really get into it, it can be extremely uplifting and relaxing at the same time. Sitting with your eyes closed, simply focus on your breath and try out different gentle, repetitive flowing movements. Rather than focus on a sound, object, or thought, just turn your attention to your movement. I

3 Week CAM Course

find a slow left and right swaying motion to be therapeutic, or you could try moving your entire upper body in a slow circular motion. 5. Mantra Meditation: Mantras are words that are chanted loudly during meditation. It may seem odd to be making loud noises during a meditation session, but it's actually the sounds that become the object being focused on. In yoga, the mantra Om is regularly used since it delivers a deep vibration that makes it easy for the mind to concentrate on that particular sound. Discussion/Lecture

What is Mind and Body Fitness? Not just physical fitness but also of the mind get a journal feed your mind What you put in is what shows on the outside Body is made to move be active and feel good The idea is the more you move the more you feel better. Therefore pick a physical activity to enjoy and do it. If a person is overweight it will be more difficult Types of Meditation can be: Yoga, Pilates, Weight training, running, walking, Journaling and reading Q&A What kind of mediation do you like or are you willing to try? What are benefits of mind and body fitness here are examples

Reduce Depression

1. Reduces Stress 2. Feel more confident in your daily life 3. Helps you take a break **What other examples might there be? *** nd 2 Hand out

3 Week CAM Course

Week 3: Lecture notes Supplements, Herbs and my favorite juice Recipes Recap week 1 & 2 What are herbs and supplements

Herbs: Herbs are, technically, plants with aerial parts used for seasoning foods, and a spice (also called seasoning) is any substance used for seasoning foods; many herbs are used as spices, but not all. Supplements: dietary supplements are substances you eat or drink. They can be vitamins, minerals, herbs or other plants, amino acids (the individual building blocks of protein), or parts of these substances. They can be in pill, capsule, tablet, or liquid form. They supplement (add to) the diet and should not be considered a substitute for food. Why are herbs and supplements important? At what age can you begin using supplements? PowerPoint helpful lists & Links Discussion/Questions 3rd and Final Handout

3 Week CAM Course

Week 3 Handout 1. What supplements do you consume and are they right for you? 2. Circle below and then ask yourself the following Did you ever do research on the supplements or herbs consumed? Are you taking the right dosage and does it counter act with any prescribed medication? Will you continue to use supplements the way you are or are you adding and subtracting some from your daily consumption? Aloe Vera Cranberry Bilberry Dandelion Black Cohosh Echinacea Ginger Cat's Claw Ephedra Ginkgo Chasteberry Evening Primrose Oil Ginseng (Asian) Kava Saw Palmetto Anabolic Steroids Black Cohosh Calcium Chasteberry Colloidal Silver Vitamin D Evening Primrose Oil Flaxseed Ginseng Hawthorn Iron Magnesium

Feverfew Garlic Flaxseed/Flaxseed Oil Goldenseal Green Tea Licorice Root Milk Thistle St. John's Wort Astragalus Botanical Dietary Supplements Carnitine Chondroitin Cranberry Echinacea Vitamin E Folate Glucosamine Valerian Vitamin A Butterbur Cartilage Chromium Vitamin C Ephedra Fenugreek Garlic Goldenseal Hoodia Kava Vitamin K

Hawthorn Mistletoe Acai Bilberry Vitamin B12 Cat's Claw Cinnamon Dandelion Essiac/FlorEssence Feverfew Ginger Grape Seed ext. Horse Chestnut Lavender

Horse Chestnut Red Clover Aloe Vera Bitter Orange Vitamin B6 Chamomile Coenzyme Q10 Dietary Supplements European Elder Fish Oil Ginkgo Green Tea Iodine Licorice Root

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Melatonin Omega-3 Fatty Acids SAMe (SAdenosyl-LMethionine) Tea Vitamin B12 Vitamin K

Milk Thistle PC-SPES Saw Palmetto

Mistletoe Peppermint Oil Selenium

Multivitamin/mineral Noni Supplements Red Clover Sage Soy St. John's Wort Vitamin A Vitamin E

Thunder God Turmeric Vine Vitamin B6 Vitamin C Yohimbe Zinc

Valerian Vitamin D

My 3 favorite Juice recipes Mean Green

Apples (granny smith) - 2 medium (3" dia) Celery - 4 stalk, large (11"-12" long) Cucumber - 1 cucumber (8-1/4") Ginger - 1 thumb (1" dia) Kale - 6 leaf (8-12") Lemon - 1/2 fruit (2-3/8" dia)

Directions: Process all ingredients in a juicer, shake or stir and serve.

Fruity Punch With A Twist

Apples - 2 medium (3" dia) Kiwifruit - 4 fruit (2" dia) Lemon (with rind) - 1/4 fruit (2-3/8" dia) Lime (with rind) - 1/4 fruit (2" dia) Oranges (peeled) - 2 fruit (2-5/8" dia) Pineapple - 1 fruit

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Directions: Process all ingredients in a juicer, shake or stir and serve.

The Eye Opener

Yields about ~30oz, depending on the size of the carrots. Ingredients

Apples - 2 medium (3" dia) Carrots - 14 medium Oranges - 2 small (2-3/8" dia)

Directions: Process all ingredients in a juicer, shake or stir and serve.

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Week 2 Hand out

Mind, Body or Spirit Quiz

Do you listen to music when you exercise? b. Sometimes c. Never too distracting d. Always helps me workout harder and longer Your preferred fitness class would be: a. Zumba b. Total body Conditioning c. Yoga When it comes to your healthy living checklist, which one do you consider a top priority? a. Eating right b. Taking a multivitamin c. Writing in a journal What's your go-to technique for managing stress? a. Going for a run b. Reading a good book c. Listening to music What's your biggest pet peeve about the gym? a. It is overwhelming b. To crowded & I hate wating c. I get bored easily Why do you exercise? a. Love the results b. Clears my mind and gives me time to think

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c. Love the way I feel the next day Short answer What form of meditation do you practice? If you had to give someone advice on stress relief through meditation what would it be? CAM HANDOUT Week 1 1. What is your name and goal you want to achieve with this course?

2. What is complementary and Alternative medicine in your own words?

3. What are 3 types of CAM that you found most interesting?

4. What are the 5 most common CAM therapies for both adults and children?

5. This practice involves the insertion of long thin needles into the skin at certain points to stimulate the flow of chi. a) Acupressure b) Tai chi c) Biofeedback d) Acupuncture Circle True or False 6. Alternative medicine" and "complementary medicine" mean the same thing. True or false 7. One of the central principles of complementary and alternative medicine is that the body heals itself. True or false

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8. It's important to tell your health care provider about any dietary supplements you take because they may interact with prescription medications. True or False