The Basics Back To Optimal Health

1. The Basics Back To Optimal Health Dr. Susan M. Clark Back In Action Chiropractic

2. US Population Health Continuum… • The BAD News • Average health of our population is NOT improving! (Diabetes, Hypertension, Obesity, High Cholesterol etc.) • Affecting our teenagers and young children • The GOOD News…Your Body is designed to heal itself • You can improve your health • Reduce your risk of these disease states • Higher quality of life

3. Overview • Nervous System Health • Chemical Health • How To Get More Energy Back Into Your Life • Purification…A Brief Overview • Whole vs. Synthetic Foods/Supplements • Musculoskeletal Health • Dos and Don’ts • Basics on How To Get Into Shape

4. Nervous System Health • Nervous System = Brain + Spinal Cord • The Master Controller • The Optimal Environment

6. The Nervous System--Autonomic • Peripheral Nervous System • Involuntarily Controls Actions Within Our Bodies • Controls the organs (the "viscera") of our body to include muscles and glands for example • Heart • Stomach • Intestines • Broken down into 2 Branches • Sympathetic “fight or flight” • Parasympathetic “rest & digest”

7. Optimal Enviroment to Thrive! • Physical Stressors • Body Biomechanics—Sitting, Standing, Sleeping • Injuries from Activities of Daily Living or Sports • Chemical Stressors • Environmental Pollutants (Handout on Pollutants to be wary of) • Dietary Intake • Emotional Stressors • Daily Thoughts • Attitude • Stress from Life Encounters….

8. Chemical HealthDeficiencies In Our Foods • Majority of American farm soil has been hopelessly depleted of the nutrients that were present before the advent of petro-chemical-based farming in the 1950’s. • Refining and packaging of food strips the nutrients out of the food in order to achieve extended shelf life. Not even bugs and rats will eat the majority of foods that the average American exists on. • These devitalized foods are now anti-nutrients, in that they require your body to provide the nutrients to metabolize them, that is, to remake yourself with, and to provide you with energy.

9. Chemical Health How To Get More Energy Back? • Examine foods consumed…WHAT YOU EAT IS WHAT YOU ARE! • Know quantity and quality of diet, exercise, and sleep determines energy levels • Role of Your Endocrine System • Thyroid Gland • Adrenal Glands • Adrenal Fatigue Questionnaire (Handout)

10. Endrocrine SystemThe HPA Axis ENERGY/METABOLISM STRESS RESPONSE

11. Purification ProgramThe Major Steps • 1stDigestion & Elimination working • 2ndLiver/Billiary and Gallbladder working Determine by filling out the following: Toxicity Survey Symptom Survey (Chiropractic Intake Form)

12. What Is Purification?The First Step to Optimal Health & Vitality • 3-weekprogram consisting of the following: • Diet & Lifestyle changes • Targeted supplements that will help the body gently cleanse and support healing • Rid the body of toxins

13. PurificationImmediate Changes • Raised Energy Levels • Weight Loss 8-12 lbs (predominantly body fat) • Re-establish Cravings for “good” natural Foods vs. synthetic processed foods

14. PurificationWhat to Expect • Skin major organ of elimination • Persistent fatigue initially as body is eliminating • If get hungry…you may be thirsty

15. PurificationWhat To Look Out For • Constipation requires immediate attention • Senna Tea • Black Olives • Prunes • Colax (Mediherb) • Concern about medications

16. PurificationBalancing the Body Chemistry • Add foods back into diet systematically to identify food sensitivities • Control Blood Sugar & HormoneImbalances • Remove All Refined Carbs & Cows Milk • Remember: Old Habits are Hard to Break • The healthier you are the less food cravings you will have

17. PurificationFood Type…Protein • Eat small amounts at each meal • Animal and Vegetarian Sources • Free Range & Organic when possible • Eggs (pasture fed chickens) • Whole egg • Yolk essential to lower blood fat and improve liver and brain function • Beef, Lamb, Fish: the more rare the better • Avoid frying (stir frying ok)

18. PurificationProtein • Protein intake per day • Ideal BW in lbs divided by 15 = Oz of Protein • Spread the daily amount needed over several meals • If physically active eat 4 Oz more of protein • The Conversion: • Meats, fish, poultry = 7 grams of protein per ounce • Eggs = 6 grams (Egg white 4 grams) • Hard Cheese (formed) = 6 to 7 grams per ounce • Soft Cheese (cream, spreadable) – 3 – 4 grams per ounce

19. PurificationVegetables • Eat MORE, MORE, MORE!!! • Fresh, organic, in season • Raw preferred • Steamed • Lightly Sauteed in butter or olive oil only • Lettuce dark leafed most nutrient • Vegetable juice not a great alternative

20. PurificationFruits • Fresh & Organic • Eat ONE Type at a Time on an Empty Stomach • No Fruit Juice • Loaded with fructose • Ultimately stored as fat

21. PurificationCarbohydrates • The More You Eat The More You Want! • Eat Veggies as a Carb Choice and Reduce Grains • If Eat Grains • In moderation • At Dinner Only • Reduce/Eliminate breads • There is a Connection to Carbohydrates • Weight Gain • Elevated Cholesterol and Triglycerides • Cancer

22. PurificationGrains • These are the Source of Trouble • Allergic Rxns • Natural Chemicals Present • Lack of Appropriate Digestive Enzymes • High Carb Content • Minimize wheat and barley (GLUTEN) • Unprocessed Rye, Rolled Oats, and Brown Rice on occasion

23. PurificationSweeteners • Crave Sweets? Chemical Imbalance • Do Use • Tupelo Honey (sparingly) • Stevia • Do Not Use • Aspartame/Splenda/Nutra-Sweet • Corn Syrup • Table Sugar (Raw cane okay sparingly)

24. PurificationFats • Fats are NOT Making You Fat • When eating Fat • Chemical signals brain to slow movement of food out of stomach • The Result…feel full • Fats used for… • Energy • Building Membranes Around All Cells • Formation of Hormones

25. PurificationFats • GOOD • Olive oil cold pressed, extra virgin • Walnut • Flaxseed • Sesame Oil • Raw Organic Butter • Raw Nuts • Avocados • AVOID ALL (Partially) Hydrogenated & Trans Fats • Margarine • Crackers • Chips • Fried Foods • Olestra • Man-made Saturated Fats

26. PurificationMilk Products • Raw Butter —essential nutrients & vitamins • Soy & Rice Milk? • Highly Processed • Simple Carbohydrates • Pasteurized Milk MORE Detrimental than Sugar! • Cows Milk • Some Cheese • Sour Cream • Half & Half • Ice Cream • Cottage Cheese • Yogurt

27. PurificationLiquids To Drink • Water—Bottled • Most disease states traced back to dehydration • 85% Brain is Water • 75% Kidneys, Liver, Muscles, & Heart are Water • You may drink clear beverages such as teas • At least ½ your fluid intake should be plain water • Amount to Drink • ½ Body Weight in Ounces e.g. 100lbs than drink 50 oz • Consume in Small Amounts Throughout Day • For Every Cup of Coffee or Alcohol, ADD the Equivalent Amount of Water • Wine/Beer • Red Wine has less sugar than White and should be consumed with meals • Foreign brewed beer is more nutritious than large commercial brews

28. PurificationHow To Eat • Smaller & More Often 4 – 5 Small Meals • Larger Meals puts more stress on your energy supply • The body will not allow blood sugar levels to get too high • Insulin & Cortisol are secreted to balance blood-sugar levels • Large, high Carb meals bring on too much insulin blood sugar levels drop too low • Result: More Sugar Cravings!!!...A Vicious cycle. • Undigested foods can lead to the following conditions: • Indigestion • Yeast • Gas/Bloating • Inflammation • Food Reactions…Allergies…Sensitivities • Early Symptoms of Disease States due to Eating..undigested food may be seen by the body as a threat creating an immune response and food allergy • Fatigue • Joint Aches • Flu-like Symptoms • Headaches

29. Chemical HealthWhole Food Supplementing • Fallacy of “High Dosage = High Potency” • Large quantities of dead chemicals lack potency • Fact…A vitamin needs all of its synergists to function • Vitamins In The Natural State • Always exist as living complexes with the following: • Specific Synergistic Co-factors • Enzymes • Phytonutrients • Organic Mineral Activators • Whole-food Natural Vitamins • Small quantities will have all their naturally-occurring synergists • More potent than synthetic imitation vitamins

30. Natural Vs. Synthetic VitaminHow To Read A Vitamin Label • Crystalline = natural food has been treated with various chemicals, solvents, heat and distillations to reduce it down to one specific “pure” crystalline; synergists are destroyed • Synthetic Vitamin = Drug-like • Attempt to reconstruct the exact structure of the crystalline molecule by chemically combining molecules from other sources • Sources are non-living foods…DEAD CHEMICALS • Reading Vitamin Label • Acetate, Bitartrate, Chloride, Gluconate, Hydrochloride, Nitrate, Succinate

31. Reasons For Not Exercising • Hard to Start Solution: Only have to start once in your lifetime • Don’t Have the Time Solution: Look at your schedule and program in exercise time even if it is only 15 minutes (You take an hour or so to watch your favorite TV show!) • Proximity and Cost Having to go to a gym? Solution: Create an inexpensive home gym…start small..think big/long term

32. Do’s Don’ts of Exercise • Haven’t Exercised In a While? Obtain a Complete Physical Exam First • Aerobic Training • Heart Rate Not on Distance • Minimum 30 minutes • Strength Training • Large muscle groups to small • Opposing muscle groups • Rest periods between sets

33. NSCA Strength & Conditioning Standard • Endurance (less than 70% effort) • Repetitions: 12 – 20 • Sets: 2 –3 • Rest: less than 30 secs • Hypertrophy (70 – 80% effort) • Repetitions: 8 – 12 • Sets: 3 – 6 • Rest: 30 – 90 secs • Strength (80 – 100%) • Repetitions: 1 – 8 • Sets: 3-5 • Rest: 3 – 5 min

34. Training Zone Intensity • THR 60 – 70% Aerobic Conditioning (Fat Burning) (EASY ZONE 1) • Fat is the source of energy • Still feels easy to talk/unimpeded • THR 70 – 80% Steady State/ Aerobic Threshold (MEDIUM ZONE 2) • Fastest pace you can maintain and still feel comfortable and “pain free” • Lactic acid does not build up! • THR 80 – 90% Anaerobic Threshold (HARD ZONE 3) • Peak—lactic acid can gradually build up • * Always train right below your AT

35. Calculating Your HRT Zones • 220 – your age = Y • Y – Resting HRT = X • To Calculate 60 – 90% Effort • X (.60) + RHRT = 60% Effort

36. Recap…Where To Start • Health IRA • Set Realistic & Attainable Health Goals • Nervous System Health • Consider Getting Your Spine Evaluated • Chemical Health • Annual Physical Exam—Blood Work, Tissue Mineral Analysis • Read Food Labels • Cut back on hydrogenated, processed foods • Start A Purification Program • Supplement with Whole Food • Musculoskeletal Health • Annual Physical Exam • Exercise at least 3 days/wk Aerobically for a minimum of 30 minutes • Exercise at least 2 days/wk Strength Training

37. How To Educate Yourself • Eat Fat Lose Fat by Sally Fallon & Mary Enig • Why Do I Need Whole Food Supplements by Lori Medford • Adrenal Fatigue 21st Century StressSyndrome by Dr. James Wilson