Presentation on theme: "® Health care costs have been rising for several years. Expenditures in the United States on health care surpassed $2.3 trillion in 2008, more than three."— Presentation transcript:
® Health care costs have been rising for several years. Expenditures in the United States on health care surpassed $2.3 trillion in 2008, more than three times the $714 billion spent in 1990, and over eight times the $253 billion spent in Stemming this growth has become a major policy priority, as the government, employers, and consumers increasingly struggle to keep up with health care costs.  In 2008, U.S. health care spending was about $7,681 per resident and accounted for 16.2% of the nations Gross Domestic Product (GDP); this is among the highest of all industrialized countries Absent reform, there is general agreement that health costs are likely to continue to rise in the foreseeable future. (Kaiser Family Foundation )
® You need 3.5 hours per week in the office You need 3.5 hours per week in the office 30 – 60 minutes for massage 30 – 60 minutes for massage 2 one hour sessions with trainer (weights + cardio) 2 one hour sessions with trainer (weights + cardio) 2 chiropractic adjustments per week (15 minutes) 2 chiropractic adjustments per week (15 minutes) 2 appointments nutrition consults 2 appointments nutrition consults 2 meditation classes 2 meditation classes 60 min (3 separate) cardio sessions outside office 60 min (3 separate) cardio sessions outside office Time to shop, plan, and cook your meals Time to shop, plan, and cook your meals 10 day meditation (schedule 2 meditation classes) 10 day meditation (schedule 2 meditation classes) 5 night to review & record in log & plan for next day 5 night to review & record in log & plan for next day
® 1.You live your life through your Nervous System 2.Chiropractic removes interference to that Nervous System
® 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.
® 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% J Nutr 127:990S-991S (1997) BODY FATLEAN MASS EXERCISE >
® You will be responsible to do Three 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. You will be responsible to do Three 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.
® 3 to 1 ROI 3 to 1 ROI You will be sore You will be sore DO NOT COME TO OUR OFFICE TO EXERCISE ON AN EMPTY STOMACH. DO NOT COME TO OUR OFFICE TO EXERCISE ON AN EMPTY STOMACH.
® Highly recommended & sold at front desk
® Massage is not a luxury, it is a necessity. Communicate with your massage therapist
® Protein Carbohydrate Fat
® Carbohydrates (40%)Protein (30%)Fat (30%) 4 cal/gram4 cal/gram9 cal/gram 30 grams+20 grams+10 grams = 290 calories Size of FistSize of PalmSize of Thumb Bread, pasta, riceBeef, chicken, fishOils and butter Veggies, FruitsEggs, cottage cheese,Nuts, seeds n avocado & beansGreek Yogurt, & beans NO HFCSReduce fatty proteinsNO PARTIALLY HYDROGENTAED OILS Go organic Avoid fat-free unless dairy
® Glycemic Index is a physiological measurement of carbohydrate quality: Ideal is 55 or less
® Glycemic Index of Fruits Low GIModerate GIHigh GI StrawberriesBlueberriesBanana TangerineOrangeWatermelon TomatoGrapesCantaloupe CherriesKiwiPineapple AppleKumquatsDates ApricotMangoRaisins BlackberriesMulberries CranberriesPomegranate GrapefruitPapaya Guava Raspberries Lemon Lime Peach Pear Plum Glycemic Index Vegetables Low GI Moderate GI AsparagusString beansArtichoke Bean sproutsBeans, driedSweet Corn Bean, greenBrussels sproutsGreen peas BroccoliChivesSquash CabbageCollardsCarrots CauliflowerEggplantPinto bean CeleryKaleYam ChickpeasLeeksSweet Chard, SwissOkra potatoes CucumberOnion EndivePeppers LettucePimento LentilsTurnip RadishNavy Beans Spinach Watercress Lima Beans Soy beans Split peas Kidney beans Black Beans
® Low glycemic index Taken 2x/day Proven to reduce cholesterol and triglycerides and increase HDLs by 25% more than just diet alone (Nutrition & Metabolism, :29)
® Nutrition Facts: Calories 290 Calories Total Fat 9 g Total Carbohydrate 31g Dietary Fiber 5g Protein 22g Understanding Food Labels
® 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.
® PROTEIN Portion Size: palm of hand; approximately 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 CREATE YOUR MEALS
® SAUSAGE EGG MUFFINS – MAKES 6 SERVINGSWEEK 1 RECIPE CaloriesProtein FatCarbsFiber 4 ounces turkey sausage eggs and 6 egg whites can (132 gram) drained sliced mushrooms cup shredded cheese /2 cup diced onions n peppers (can use frozen) Total Total Per Serving Net Carbs Per Serving3.3 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 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!!
® Order online at Iccara Restaurant Deliveries Monday and Thursday
® Breakfast 7 AM Ultrameal 10 AM Lunch 1 PM Ultrameal 4 pm Dinner 7 pm
® One gram (or more) of fish oils each day
® Dont 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 got 8ww log?
® Schedule Initial Exam w/ Doctor (even if you decide not to do 8WW) Schedule with Dietician, meditation classes, and Chiropractic, exercise and massage appts Get Blood Work (12 hr. fast): Additional Cost Read your manual…Read your manual…Read your manual…Read your manual…………… Remove all temptations from your kitchen and pantry and get your family on board to support you. Tell them its all about me for the next 8 weeks.
® Week one not following only veggie rule Needing more dietary guidance No planning Not doing cardio outside of office Not bringing in manual to review Not recording foods & exercise Not doing meditation
® Become less selfish and more self-less To achieve personal meaning you must do something that points to something, or someone, other than oneself, by giving yourself to a cause to serve or another person to love. Victor Frankl