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Celebrating 10 years

Celebrating 10 years. Changing Habits. WHAT (Knowledge). HOW (skill). WHY (attitude). Prescription Cocktail – 52 yoa female. Enalapril-Hypertension Toprol-Angina Pravachol-Cholesterol Zetia-Cholesterol Levothyroxine-Thyroid Prevacid-GERD. Effexor-Depression Dicyclomine-Depression

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Celebrating 10 years

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  1. Celebrating 10 years

  2. Changing Habits WHAT (Knowledge) HOW (skill) WHY (attitude)

  3. Prescription Cocktail – 52 yoa female • Enalapril-Hypertension • Toprol-Angina • Pravachol-Cholesterol • Zetia-Cholesterol • Levothyroxine-Thyroid • Prevacid-GERD • Effexor-Depression • Dicyclomine-Depression • Flonase-Allergies • Pulmicort-Asthma • Serevent-Asthma • Nebulizer-Asthma • Fosamax-Osteopenia Is this what healthcare has become?

  4. Top Prescribed Drugs in America

  5. Top Rx Drug Classes Source: American Chemistry Society, August 2012

  6. 2.5 Million Deaths in 2007

  7. …what about our kids

  8. Homework for this week

  9. Stop the Hunger - world hunger statistics updated in real time

  10. 93% of Diabetes Prevented • 81% of Heart Attacks Prevented • 50% of Strokes Prevented • 36% of All Cancers Prevented EPIC Study – 23,000 people 4 simple behaviors Outcomes Not Smoking 3.5 Hours of Exercise Per Week BMI Under 30 Eating a Healthy Diet fruits, vegetables, beans, whole grains, nuts, seeds, and limited amounts of meat Arch Intern Med. 2009;169(15):1355-1362

  11. Testimonial https://www.youtube.com/watch?v=4p1FmrWdeqs

  12. How are we aging??? • The idea is to die young as late as possible (Ashley Montagu) • Do you make regular deposits in your “health” savings account

  13. Changing Habits WHAT (Knowledge) HOW (skill) WHY (attitude)

  14. How to Change Habits

  15. Changing Habits WHAT (Knowledge) HOW (skill) WHY (attitude)

  16. Elements of 8WW™ • Nutrition • Meditation • Massage • Fitness • Chiropractic

  17. A Contract with Yourself & only 5% of your time I, _____________________________, commit my time and energy to accomplish the following over the next 8 weeks: • I will get chiropractic adjustments twice weekly. • I will train at the center twice weekly. • I will perform 3 weekly 20-30 minute cardio sessions outside of the office, preferably first thing in the morning on an empty stomach. • I will get a weekly massage. • I will eat 3 meals, drink 2 Ultrameal shakes, and take 2 omega-3 capsules each day. • I will listen to my meditation CD ten minutes daily. • I will drink at least 1/2 my body weight in oz. of water each day. • I will plan and record my “Success Log” each morning. • I will bring my log into the office once per week for the Doctor’s evaluation and weigh-in. • I will reduce activities that make me feel good but don’t add value to my life (e.g. TV, smoking, etc.).

  18. Food is a Mixture Protein Fat Carbohydrate

  19. Macronutrients Carbohydrates (40%) Protein (30%) Fat (30%) 4 cal/gram 4 cal/gram 9 cal/gram 30 grams + 20 grams + 10 grams = 290 calories Size of Fist Size of Palm Size of Thumb Bread, pasta, rice Beef, chicken, fish Oils and butter Veggies, Fruits Eggs, cottage cheese, Nuts, seeds n avocado & beans Greek Yogurt, & beans NO HFCSReduce fatty proteinsNO PARTIALLY HYDROGENTAED OILS Go organic Avoid ‘fat-free’ unless dairy

  20. Understanding Food Labels

  21. Understanding Food Labels Nutrition Facts: Calories 290 Calories Total Fat 9 g Total Carbohydrate 31g Dietary Fiber 5g Protein 22g

  22. 8WW Dietary Guidelines • Plan your meals • Eat 5 meals each day, of which 2 meals will consist of an Ultrameal shake. • A meal will consist of 1 protein, 1 carbohydrate and 1 fat portion • During the first week, your carbohydrate choice can only be from the low glycemic vegetables (see page 51 in manual) • After the first week, when choosing your carbohydrate, you are allowed a pasta or grain with your breakfast and lunch only. In other words, this must be consumed prior to 1:00pm. • Use your hand as a guide for portion control. • Drink water every day; Consume ½ your body weight in ounces; e.g. if you weight 150 pounds, consume at least 75 ounces each day. • Rediscover your kitchen and cookbooks. • Caffeine is OK; No more than 2 cups per day. No artificial sweeteners! • You may have 1 free day per week in weeks 2 thru 8.

  23. CREATE YOUR MEALS PROTEIN Portion Size: palm of hand; approximately 20-30 grams per serving Eggs- 2 whole or 3 whites plus 1 whole egg Fish- 3-5oz fresh or ¾ cup canned packed in water Lean meat - size of palm of hand Poultry – size of palm of hand Soy/Legumes - 1 cup fresh Cottage Cheese- Skim or low-fat (3/4 cup) Ricotta Cheese- Skim or non-fat (1/2 cup) Yogurt- Low-Fat/Low Sugar (1 cup) FATS Portion Size: index finger = 10 grams per serving Olive Oil - 2tsp Flaxseed Oil- 2tsp Avocado- 1 normal slice Nuts (almonds, hazelnuts, walnuts) - 10 Seeds (flax, pumpkin, sunflower, etc) 1 tbsp Eggless Mayonnaise (from canola oil) - 1 tbsp Butter (use sparingly) - 2 tsp **Avoid Margarine because of trans fat CARBOHYDRATES Portion Size: size of fist; keep portion size less than 30 grams per serving Bread - Whole Grain (minimally processed) - 1slice Whole -wheat Tortilla- 1 small 100% Whole Wheat Pasta- ½ cup High fiber cereal - ½ cup Basmati or Brown Rice- ½ cup Vegetables (low GI) - Unlimited Vegetables (moderate GI) - 1 ½ cup Fruit (low GI) - 1 cup Fruit (moderate GI) - ½ cup

  24. SAUSAGE EGG MUFFINS – MAKES 6 SERVINGS WEEK 1 RECIPE Calories Protein Fat Carbs Fiber 4 ounces turkey sausage 224 20 12 12 0 6 eggs and 6 egg whites 531 72 27 0 0 1 can (132 gram) drained sliced mushrooms 33 2 0 7 1 cup shredded cheese 330 18 28 0 1/2 cup diced onions n peppers (can use frozen)16 0 0 4 0 Total 1134 13 67 23 3 Total Per Serving 189 19 11 3.8 0.5 Net Carbs Per Serving 3.3 Preheat oven to 350 degrees. Coat a 6-cup large muffin tin with cooking spray or line with paper baking cups. Remove sausage from casings and place in a nonstick skillet (along with peppers and onions if desired).  Cook sausage until no longer pink.  Remove from heat and let cool slightly. In a bowl, beat the eggs and then stir in mushrooms and sausage.  Divide mixture evenly into the muffin cups.  Bake for 17-20 minutes, until knife inserted in the center comes outs clean.  Let cool and then place in sandwich bags and refrigerate.  Microwave about 50 seconds and enjoy!!

  25. A Typical Day Breakfast7 AM Ultrameal10 AM Lunch 1 PM Ultrameal4 pmDinner 7 pm

  26. Ultrameal Shakes • Low glycemic index • Taken 2x/day • Proven to reduce cholesterol and triglycerides and increase HDLs by 25% more than just diet alone (Nutrition & Metabolism, 2008 5:29)

  27. EPA/DHA Extra Strength One gram (or more) of fish oils each day

  28. got 8ww log? • Don’t think it, ink it • Journaling DOUBLES your results • Bring with you each visit • Weigh in once per week in our office and record in your log

  29. Massage • Massage is not a luxury, it is a necessity. • Communicate with your massage therapist

  30. Meditation “The state of your life is nothing more that a reflection of your state of mind.” Wayne Dyer

  31. Why Exercise? • No decline with age is as dramatic or potentially more significant than the decline in lean body mass • 30 minutes of exercises/day decreases your chances of Cancer by 50% • 8WW Exercise program = 3 pronged approach: Mobility& Strength Training & Cardio J Nutr 127:990S-991S (1997) BODY FAT LEAN MASS EXERCISE------------->

  32. The Key to Cardio Training: aka HIIT • You will be responsible to do Three 20-30-minute cardio sessions each week on your own. If weight loss is a goal, perform these cardio sessions as soon as you wake up, on an empty stomach.

  33. Strength Training • 3 to 1 ROI • Good Soreness Versus Bad Soreness • DO NOT COME TO OUR OFFICE TO EXERCISE ON AN EMPTY STOMACH DO OUTSIDE CARDIO ON EMPTY STOMACH

  34. Heart Rate Monitors • Highly recommended & sold at front desk

  35. Chiropractic – Building a Strong Foundation • You live your life through your Nervous System • Chiropractic removes interference to that Nervous System • Posture is the key – poor posture depletes lung capacity by 30%

  36. Understanding Chiropractic… Here’s The Secret It is critical that the messages from the brain travel up and down the spinal cord, through the spinal openings, and reach the body systems without interference.

  37. Pitfalls • Week one – Veggies Only • Ask for dietary guidance & find new recipes • Plan Plan Plan • Three 20 minute cardios outside of office • Bring in manual to review • Not recording foods & exercise • Meditate • Skipping your weekly weigh-in

  38. What’s Next • Schedule Initial Exam w/ Doctor (even if you decide not to do 8WW) • Get Blood Work (12 hr. fast): Additional Cost • Commit & Prepay TONIGHT and receive 10% off because Procrastination is the THIEF of health

  39. http://www.youtube.com/watch?v=Z1QmeEdFOSc

  40. We hold these truths to be self evident that all men are created equal. That they are endowed by their creator with certain unalienable rights that among these are life, liberty and the pursuit of happiness.

  41. What is Happiness? • “The joy we feel striving after our potential” • Shawn Achor, The Happiness Advantage • Selfish Versus Selfless

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