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New Years Resolutions -Pt 2

New Years Resolutions -Pt 2. Why didn’t it work?. Never started Goal were unrealistic/short Economics Another stressor took priority Started but injured Started but flared up medical prob. -Never started. Kristen Dieffenbach, PhD : “We avoid exercise because we’ve robbed it of any joy”

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New Years Resolutions -Pt 2

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  1. New Years Resolutions -Pt 2

  2. Why didn’t it work? • Never started • Goal were unrealistic/short • Economics • Another stressor took priority • Started but injured • Started but flared up medical prob

  3. -Never started • Kristen Dieffenbach, PhD : “We avoid exercise because we’ve robbed it of any joy” -I can’t deal with one more thing… Healthy living for the Healers -I’m always tired….. Give yourself 10 minutes -I know I’ll get bored and quit….. Personal trainer for first few weeks April O magazine

  4. -Unrealistic goals 1 Preventing weight gain in adults, POP study Low intensity educational approach not enough to prevent gain 2 Systematic review of the use of financial incentives in treatments for obesity and overweight meta-analysis of 9 studies using incentives=no significant effect 12 18 mnth 3 Obesity, Weight-Loss Failure Linked to Personality Traits small study showing personality traits may be responsible

  5. International Journal of Obestiy, April 2007

  6. bibliography • Am J Public Health. 1999 May;89(5):747-51 • Obes Rev. 2008 Jul;9(4):355-67. Epub 2007 Oct 23 • Psychiatr News May 18, 2007,Volume 42, Number 10, page 28

  7. …Unrealistic goals • Too much too soon becomes a stressor (failure) • POP (pound of prevention) study Increase exercise (82%), Decrease fat (79%), Reduce volume (78%), Eliminate sweets/junk (73%), Reduce calories (73%), Increase fruits and veggies (67%) Am J Public Health. 1999 May; 89(5): 747–751

  8. -Economics • Still need to stay healthy while looking • Networking while exercising • Low cost to free • After the trauma, inspiration is difficult to maintain when unhealthy. (exercise will make you recognize opportunity in places won’t notice when stressed)

  9. Dr Saguil’s 3 stars • La Fitness Naperville (630) 303 9341-(Demir) 49/m +149 enrollment • Lifetime Fitness Winfield (630) 393 2600 -59/m +(179+85) initiation fee • Parks Plus Fitness (630) 871 6713-37m with varying plans for age and number people

  10. Dr Saguil’s 4 stars • Planet Fitness Naperville (630) 416 7200 -21/m for a year • Cardinal Fitness Glen Ellyn (630) 790 0306 -20/m monthly • Wheaton College (630) 752 5146 -125/quarter + 30 initiation fee • College of DuPage (630) 942 2364 -80/ 3month or 40/3month >60y/o

  11. Dr Saguil’s 5 stars • Dick Ponds Lisle or Carol Stream (630) 357-6884or (630) 665 3316 -Walk to Run Groups • Spokes (630) 690 2050 – 4x a week non elite riding group

  12. Dr Saguil’s Honorable Mentions • Tai Chi/Qi Gong (world tai chi day 4/25) The Lightheart Center Winfield 630 260-1084 • Dahn Yoga Naperville 630 505-0809 • Bikram Yoga Naperville 630 428-9644 • Aikido College of DuPage 630 942 2364

  13. -Another stressor took priority • Stress Response* - “fight-or-flight” prepares us to fight or run away from a stressor with an array of physiologic changes; increase heart rate, increased blood pressure, fast breathing, heightened awareness, more blood flow/oxygen to skeletal muscle and less to smooth muscle - 60-90% of visits to physicians are related to stress and other mind body interaction (adapted from Clinical Training Mind-Body Medicine Harvard) * (driving, deadlines, bills, relationships, jobs, hunger, pain, news)

  14. Bibliography *Adapted from Clinical Training in Mind-Body Medicine Henry Benson Institute/ Cummings, VandenBos, 1981; Kroenke, Mangelsdorff,1989

  15. -Another stressor took priority • Relaxation response* -”A state of relaxed, passive attention to a repetitive or absorbing stimulus that turns off the “inner dialogue” thereby decreasing arousal of the sympathetic nervous system.” * -Our results suggest consistent and constitutive changes in gene expression resulting from RR may relate to long term physiological effects. **

  16. Bibliography * Denninger, J, Clinic training in mind body medicine, Relaxation response research, Harvard 2009 **Marie G. Joseph, Towia A. Libermann, Manoj Bhasin, Jeffery A. Dusek, Herbert Benson, Hasan H. Otu, Ann L. Wohlhueter, Luiz F. Zerbini Genomic Counter-Stress Changes Induced by the Relaxation Response Published 02 Jul 2008

  17. KOBE BEEF! What relaxation can do: • Drink beer, sake • Massage daily • Eat the best available • Brushing daily • Walk through nature • Low stress!

  18. -Started but injured • Stretching important (yoga) • Shoe-ware important (sports specific) • Surface important (soft / supportive) • Equipment important (eliptical/incline) • Education important (research) • Instruction important (atc/pt/instructor

  19. Typical start up injuries • Plantar fascitis • Shin splints • Patello femoral syndrome • Iliotibial band syndrome • Rotator cuff tendinitis • Lateral epicondylitis • Wii-itis

  20. Common remedies • Back off activity • Tea tree • Massage • Chiropractic • Acupuncture • Nsaids (otc or script) • Narcotics • Steroids/prolotherapy • Physical therapy

  21. -Started but flared up medical • Asthma • Diabetes • Arthritis • Hypertension • Sleep disturbance • Headache • Trigger points

  22. MD Treatment • Narcotics/steroids/prolotherapy • Physical therapy • Chiropractic manipulation • Osteopathic manipulation • Craniosacral therapy (ND) • Medical acupuncture • Orthopedic second opinion • Sports medicine specialist

  23. How it can work this time! • Understand the previous points • Watch your intake • Calculate you output

  24. -Intake • Calories • Carbohydrates • Glycemic index

  25. Calories (a cave man can do it) • Calculate daily calories daily • Diet diary • Dietician (American Dietetic Assoc) www.eatright.org • Project and cut back-500 a week but not less than 1200/day www.mypyramidtracker.gov/

  26. “The Box”

  27. Carbohydrates • Whole grain, beans, fruits, veggies • White bread, rice, pastries, sugared sodas, “processed foods” • Glycemic index/glycemic load 20 year study showed women with low carb high in vegetable sources had a 30% lower risk of heart disease and modestly lower risk of type II dm compared to high carb/low fat* • Two trials showed low carb worked better than low fat but point is diet maintenance more so than diet**

  28. Bibliography *Halton TL, Liu S, Manson JE, Hu FB. Low-carbohydrate-diet score and risk of type 2 diabetes in women. Am J Clin Nutr. 2008;87:339-46.  **   Foster GD, Wyatt HR, Hill JO, et al. A randomized trial of a low-carbohydrate diet for obesity. New England Journal of Medicine. 2003; 348:2082–90.  ** Samaha FF, Iqbal N, Seshadri P, et al. A low-carbohydrate as compared with a low-fat diet in severe obesity. New England Journal of Medicine. 2003; 348:2074–81

  29. Fruits and veggies • Color and variety • Based on a 2000 cal/day diet: 9 servings= 4.5 cups/day (2 cups fruits/2.5 cups veggies) Harvard school of public health

  30. Supplements • Omega 3 fish oil (1500gm/day • Multivitamin (pharmceutical grade) • Antioxidants (in theory) • Problem specific supplement

  31. -Output • Basal metabolic rate www.runnersweb.com/running/bmr.html

  32. ACSM / AHA 30 min moderate intensity 5x wk 20 min vigorous intensity 3x wk The talk test: moderate=sweat + chat vigorous=faster heart, inc breath, short sentences http://www.cdc.gov/physicalactivity/downloads/PA_Intensity_table_2_1.pdf

  33. METs (metabolic equivalents) 1 MET = 1 cal/kg/hr Goal to burn 500 MET / week http://prevention.sph.sc.edu/tools/compendium.htm

  34. Moderate activity (3-6 METs) walk brisk (3-4 mph) bike (10-12 mph) swimming house cleaning walk lawn power mower

  35. Vigorous activity (>6 METs) hiking jogging (5mph) running (7mph) bike (12-14 mph) tennis singles swimming shoveling

  36. Dr Saguil Approach: • Review why it didn’t work • Know your calories and cut 500 a week • Know your BMR • Know METs and increase 500 week • Know your resources and project long term (12 -24 months) • See your healthcare profesional

  37. Good luck and see you next time! Dr Saguil= esaguil@herbal411.com Andrew Wickwire=andrew.wickwire@wholefoods.com

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