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 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 Arch Intern Med. 2009;169(15):1355-1362
® 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 Doctors evaluation and weigh-in. I will reduce activities that make me feel good but dont add value to my life (e.g. TV, smoking, etc.).
® 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 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 CREATE YOUR MEALS
® SAUSAGE EGG MUFFINS – MAKES 6 SERVINGSWEEK 1 RECIPE CaloriesProtein FatCarbsFiber 4 ounces turkey sausage2242012120 6 eggs and 6 egg whites531722700 1 can (132 gram) drained sliced mushrooms33207 1 cup shredded cheese33018280 1/2 cup diced onions n peppers (can use frozen)160040 Total11341367233 Total Per Serving 18919113.80.5 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 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!!
® Breakfast 7 AM Ultrameal 10 AM Lunch 1 PM Ultrameal 4 pm Dinner 7 pm
® 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)
® 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?
® Massage is not a luxury, it is a necessity. Communicate with your massage therapist
® The state of your life is nothing more that a reflection of your state of mind. Wayne Dyer
® 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 FATLEAN MASS EXERCISE------------->
® 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. 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.
® 3 to 1 ROI 3 to 1 ROI Good Soreness Versus Bad Soreness Good Soreness Versus Bad Soreness DO NOT COME TO OUR OFFICE TO EXERCISE ON AN EMPTY STOMACH DO OUTSIDE CARDIO ON EMPTY STOMACH DO NOT COME TO OUR OFFICE TO EXERCISE ON AN EMPTY STOMACH DO OUTSIDE CARDIO ON EMPTY STOMACH
® 1.You live your life through your Nervous System 2.Chiropractic removes interference to that Nervous System 3.Posture is the key – poor posture depletes lung capacity by 30%
® 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.
® 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
® 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