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Foundations of Wellness


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Table of Contents

Part I Challenges and Opportunities to Living Well

Chapter 1 Wellness Beyond Health


Health Care: Managing Crises

Social Context

Defining Health Versus Wellness


Life’s Boundless Classroom

Mindful Awareness

Life Challenges

Choosing Balance

Positive Psychology


Chapter 2 Living the Attitudinal Foundations

Foundation for Mindfulness

Seven Attitudinal Foundations


Chapter 3 Using Mindfulness to Enhance the Experience of Life

Learning to Use Mindfulness

Hatha Yoga

Objective Information to Demonstrate Effectiveness of Wellness Practices


Chapter 4 Changing Your Perspective With Your Thoughts

Lower- and Higher-Level Consciousness

Hierarchy of Needs



Chapter 5 Social Capital, Connections, and Support

Community and Social Capital


Wellness Benefits of Social Connections

Using Acceptance to Make Connections


Part II Physical Dimensions of Wellness

Chapter 6 Stepping Into Physical Activity

Physical Activity and Exercise

Benefits of Physical Activity

FITT Principle

Getting Started With Regular Physical Activity


Chapter 7 Nutrition

Optimal Wellness Food Plan

Major Food Groups

Nutrients to Avoid

Savvy Food Shopping

Making a Wellness Eating Plan Work for You


Chapter 8 Sleep Balance

Sleep Patterns

Sleep Functions

Sleep Challenges

Driving Drowsy

Methods to Attain Sound Sleep


Chapter 9 Health Care Advice to Live Well

Young Adults and Medical Care

Guide to the Medical Appointment

Screening Recommendations

Vaccination Recommendations

Complementary Alternative or Integrative Medicine (CAM)


Part III Strategies for a Higher Level of Living

Chapter 10 Understanding Addictions

Spectrum of Addictions

Fine Line between Passions and Addictions


Mechanism for Addictions

Substance Abuse

Battling Addiction


Chapter 11 Sustaining Environmental Health

Protecting Ourselves, Assaulting the Planet

Kleenex Culture

Life Cycle Analysis

Sustainability Challenge


Chapter 12 Spiritual Foundation

Spirituality and Religion

Defining Spirituality

Processes of Change

Love and Fear

Learning to Accept Life

Traditions of Mindfulness


About the Author

Bill Reger-Nash, EdD, is emeritus professor in the School of Public Health at West Virginia University. He has been a wellness professional for more than 30 years and has served as research coordinator for the Cardiac and Wellness Center of Wheeling Hospital; director of the Bayer Wellness Program in Wellsburg, West Virginia; director of wellness for the Ohio Valley Medical Center; and founding director of wellness for West Virginia University.

Reger-Nash has more than 10 first-author peer-reviewed publications and has presented his work in health promotion throughout the world. He has received numerous awards and distinctions, including being named among the 100 best minds by US News & World Report in 2004, the 2006 Ethel and Gerry Heebink Award for Distinguished State Service, and the 1996 Health Advocate of the Year Award presented by the State Health Education Council of West Virginia.

Gregory Juckett, MD, MPH, is a professor of family medicine at West Virginia University, Morgantown, where he provides clinical services for the WVU Health Service and also directs the University’s International Travel Clinic. He received his medical degree from Pennsylvania State University College of Medicine at Hershey and a master’s degree in public health from West Virginia University. He completed his family medicine residency at the Medical University of South Carolina, Charleston. Dr. Juckett’s interests include tropical and travel medicine, dermatology, and cross-cultural health care. In addition, Dr. Juckett has extensive international experience in Africa, Asia, Latin America, and the Pacific.

Meredith Smith Ludden, MS, MA, has master’s degrees in sport and exercise psychology and community counseling from West Virginia University. She has worked as a family and marriage therapist as well as a drug and alcohol counselor. She works for the State of New Mexico as a health educator to decrease the burden of chronic disease in the state. She and her husband, Sean, also own and operate a small farm that emphasizes sustainable and organic practices. In addition, Meredith is a certified yoga teacher. Her emphasis has been on whole-body wellness and helping her clients achieve this in the capacity that works for them.

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