Presentation on theme: "8 WEEKS TO WELLNESS® GIVE US 8 WEEKS AND WE’LL CHANGE THE REST OF YOUR LIFE® Why did we create this program? Why did we create the program What continues."— Presentation transcript:
18 WEEKS TO WELLNESS® GIVE US 8 WEEKS AND WE’LL CHANGE THE REST OF YOUR LIFE® Why did we create this program?Why did we create the programWhat continues to motivate us to run a sucessful program
2Prescription Cocktail – 52 yoa female Effexor-DepressionDicyclomine-DepressionFlonase-AllergiesPulmicort-AsthmaSerevent-AsthmaNebulizer-AsthmaFosamax-OsteopeniaEnalapril-HypertensionToprol-AnginaPravachol-CholesterolZetia-CholesterolLevothyroxine-ThyroidPrevacid-GERDBetter health through better chemistry to not the answerWhen does the insanity stop… at the 3rd drug, at the 7 drug, at the 10 drugDouble blind, placebo controlled studies study ONE drug at a timeIs this what healthcare has become?
3$1230 per month … and the cost Better health through better chemistry to not the answerWhen does the insanity stop… at the 3rd drug, at the 7 drug, at the 10 drugDouble blind, placebo controlled studies study ONE drug at a time
4… and what about our kids If you think we have a a problem now what will it be like when these kids grow upLast year was the first year in recorded history demonstrating that our children will not outlive usRecognize that our genetics CANNOT keep up with this type of weight gain
5Homework for this weekThis you first homework assignment – spend some time at Walmart.
6… a picture is worth 1000 words Amy’s story – a doctor that “gets it”.THENNOWDr. Amy Harvey
9Sample ReportPatient’s health started as an “F” (disease care). In just 8 Weeks, moved to a “C”.50 years ago women’s waist sizes were 27” and men’s were 34”; today woman have muffin tops and men have BOBs (belly over belts)
10THESE ARE NOT TYPICAL RESULTS And Guess What…..THESE ARE NOT TYPICAL RESULTSlate night infomericals that state “these aren’t typical results” eg ab blaster, thigh master, billy banks, tae bo, etc etc
12Developing new habits Skill - How Knowledge - What NEW HABIT Definition of a habit by Steven CoveryUse example of golf; knowledge is reading a book on golf, skill is hiring a gold pro and going to golf range, but attitude – what’s prompt Tiger Woods to get up each day at 5am to hit 100 puts in a row that all make it, otherwise he starts all overHomework #2, write down 10 WHY’s as to why you want to be healthy, and make them BHAGs, big hairy audacious goals (from Jim Collin’s Good to Great)Skill - HowAttitude - Why
13Insert your own family photo here Example of Steven’s healthcare teacher# of antibiotics these kids have been onWhat you don’t see in the picture
14How are we aging???The idea is to die young as late as possible (Ashley Montagu)Do you make regular deposits in your “health” savings accountAnalogy – life should be like a candleAnalogy – Health Savings Account – need to remember regular deposits of health into your account to be able to withdrawal when you need toDr. Chesnut’s poignant words – “I beg you to get you patient’s healthy, before they get sick” while in tears because his best friend was sick and dieing in the hospital
15Elements of 8WW™ Chiropractic Fitness Nutrition Meditation Massage PhysicalNervousSystemMental/EmotionalChemicalExample truine of health, cause of “dis-ease”.Top ten questions of 8ww program – do I have to receive chiropractic care!!!THE TRIUNE OF HEALTH
16Time Each Week: 5% of your time You need 3.5 hours per week in the office30 – 60 minutes for massage2 one hour sessions with trainer (weights + cardio)2 chiropractic adjustments per week (15 minutes)2 appointments with Kristen Z, LCN60 min (3 separate) cardio sessions outside officeTime to shop, plan, and cook your meals10 day meditation (schedule 2 meditation classes)5 night to review & record in log & plan for next day
17Chiropractic – Building a Strong Foundation You live your life through your Nervous SystemChiropractic removes interference to that Nervous SystemChiropractic = Healthy nerve system = healthy adapationHot – sweat; low blood sugar – get hungry
18Understanding 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.2nd most common vertebrae to degenerative is C5/6, biceps innervation, makes no sense to strengthen bicep in gym on your own, when subluxated
19EXERCISE-------------> Why Exercise?No decline with age is as dramatic or potentially more significant than the decline in lean body mass30 minutes of exercises/day decreases your chances of Cancer by 50%J Nutr 127:990S-991S (1997)What the single biggest determinant of how fast we will age – FATAnalogy of bottom cap being a super pill that when given reduces risk of all cancers by 50%... Would you take the pill if your insurance covered it and it had only positive side affects.BODY FATLEAN MASSEXERCISE >
20The Key to Cardio Training: aka HIIT Aerobic exercise is also referred to as “cardiovascular” exercise because it is such good conditioning for the heart and all the blood vessels throughout the body. Technically aerobic means “with oxygen.” When our heart rate is within 60 – 70% of our maximum heart rate, we are in an aerobic state and oxygen is being supplied to the muscles along with the fuels glucose and fat. A simple formula for figuring out your maximum heart rate is to subtract your age from If you are within about 60-70% of that heart rate, you are exercising within your target heart rate range. Examples of aerobic exercises are walking, hiking, swimming, cycling, rowing and running or jogging.Explanation of anaerobic exercise.Remember Vitamin I – intensity and intervalsTwo way to increase intensity – speed or resistance
21Strength Training & Cardio The resistance in strength training is critical:Increases lean body massImproves basal metabolic rateKey Points to Remember:Train upper body and lower body on separate daysSchedule at least one day in between workoutsTwo Types of Muscle SorenessLactic Acid Buildup : during and post workoutDelayed Onset Muscle Soreness (1-2 days post workout)You will be responsible to do Three 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.DO NOT COME TO OUR OFFICE TO EXERCISE ON AN EMPTY STOMACH.While cardio help combust fat, how fast you’ll combust fat depends on your muscle mass.Strength Training gives you “body dollars”, sure you can over indulge every once in awhile as long as you have ‘body dollars’ to pay for it.One pound of muscle burns 30 – 50 calories per day, one pound of fat burns 3 – 10 calories per day.Every decade of life from 20 on, women will lose 5 to 7 pounds of muscle
22Heart Rate Monitors Highly recommended & sold at front desk Trainers rely on this to judge your progressWill give you a true BMR if you wear it for one solid dayUse it to challenge yourself to burn more calories each workout or increase your intensity.
23Massage Massage is not a luxury, is it a necessity. Communicate with your massage therapistNot something you should just do once per year on a cruise.
26NutritionFood provides energy for performing activities of daily livingSome people think of eating as something to do when you get hungry. Food is the way we provide our bodies with the fuel to conduct our activities. Within the food itself are the components that your body uses to generate energy, to grow and repair itself, and to fight invaders such as toxins. Think of food as something you can use to nourish your body, keep it healthy and vital.Ask someone if group “who has a really nice car.” “Do you mind sharing how much it was?” “How do you take care of it.” Now how much is the human body valued at. Do you care for it as well as you do your car?
27Food is a Mixture Protein Fat Carbohydrate We don’t tend to think of what we eat as protein, carbohydrate and fat. We think in terms of food, but the body sees food in these terms. Most foods are a mixture of these macronutrients.Knowledge is power. You must know what you are eating.Yes there’s lots of info out there, high fat, low fat, low salt, Atkins, South Beach, Weight Watchers. Etc etc.Go through example of PBnJ sandwich, what is carb, what is fat, what is protein, and are they healthy.Carbohydrate
28Macronutrients Carbohydrates (40%) Protein (30%) Fat (30%) 4 cal/gram 4 cal/gram 9 cal/gram30 grams 20 grams 10 gramsBread, pasta, rice Beef, chicken, fish Oils and butterFruits n veggies Eggs, cottage cheese Nuts, seeds n avocado & beansNO HFCS Reduce fatty proteins NO PARTIALLY HYDROGENTAED OILSGo organic Avoid ‘fat-free’ unless dairySize of Fist Size of Palm Size of ThumbReview all info on this slide then take a ‘trip to a local restaurant’ and order a meal; add calories along the way
29Glycemic IndexGlycemic Index is a physiological measurement of carbohydrate quality: Ideal is 55 or less
30Glycemic Index of Fruits Low GI Moderate GI High GI Strawberries Blueberries BananaTangerine Orange WatermelonTomato Grapes CantaloupeCherries Kiwi PineappleApple Kumquats DatesApricot Mango RaisinsBlackberries MulberriesCranberries PomegranateGrapefruit PapayaGuavaRaspberriesLemonLimePeachPearPlumGlycemic Index VegetablesLow GI Moderate GIAsparagus String beans ArtichokeBean sprouts Beans, dried Sweet CornBean, green Brussels sprouts Green peasBroccoli Chives SquashCabbage Collards CarrotsCauliflower Eggplant Pinto beanCelery Kale YamChickpeas Leeks SweetChard, Swiss Okra potatoesCucumber OnionEndive PeppersLettuce PimentoLentils TurnipRadish Navy BeansSpinachWatercressLima BeansSoy beansSplit peasKidney beansBlack Beans
31Ultrameal Shakes Low glycemic index Taken 2x/day Blend with water; after week 1, can mix with a low G.I. fruitA perfect balance of protein, carbs and fatComes in 8 soy flavors and 2 whey flavorsProven to reduce cholesterol and triglycerides and increase HDLs by 25% more than just diet alone (Nutrition & Metabolism, :29)
338WW 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 portionDuring the first week, your carbohydrate choice can only be from the low glycemic vegetables (see page 49 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.
34CREATE YOUR MEALS PROTEIN Portion Size: palm of hand; approximately grams per servingEggs- 2 whole or 3 whites plus 1 whole eggFish- 3-5oz fresh or ¾ cup canned packed in waterLean meat - size of palm of handPoultry – size of palm of handSoy/Legumes - 1 cup freshCottage Cheese- Skim or low-fat (3/4 cup)Ricotta Cheese- Skim or non-fat (1/2 cup)Yogurt- Low-Fat/Low Sugar (1 cup)FATSPortion Size: index finger = 10 grams per servingOlive Oil - 2tspFlaxseed Oil- 2tspAvocado- 1 normal sliceNuts (almonds, hazelnuts, walnuts) - 10Seeds (flax, pumpkin, sunflower, etc) 1 tbspEggless Mayonnaise (from canola oil) - 1 tbspButter (use sparingly) - 2 tsp**Avoid Margarine because of trans fatCARBOHYDRATESPortion Size: size of fist; keep portion size less than 30 grams per servingBread - Whole Grain (minimally processed) - 1sliceWhole -wheat Tortilla- 1 small100% Whole Wheat Pasta- ½ cupHigh fiber cereal - ½ cupBasmati or Brown Rice- ½ cupVegetables (low GI) - UnlimitedVegetables (moderate GI) - 1 ½ cupFruit (low GI) - 1 cupFruit (moderate GI) - ½ cup
35Or Use Recipes SAUSAGE EGG MUFFINS – MAKES 6 SERVINGS WEEK 1 RECIPE Calories Protein Fat Carbs Fiber4 ounces turkey sausage6 eggs and 6 egg whites1 can (132 gram) drained sliced mushrooms1 cup shredded cheese1/2 cup diced onions n peppers (can use frozen)TotalTotal Per ServingNet Carbs Per ServingPreheat oven to 350 degrees. Coat a 6-cup large muffin tin with cooking spray or line withpaper baking cups. Remove sausage from casings and place in a nonstick skillet (along withpeppers and onions if desired). Cook sausage until no longer pink. Remove from heat andlet cool slightly. In a bowl, beat the eggs and then stir in mushrooms and sausage. Dividemixture evenly into the muffin cups. Bake for 17-20 minutes, until knife inserted in the centercomes outs clean. Let cool and then place in sandwich bags and refrigerate. Microwaveabout 50 seconds and enjoy!!
36A Typical Day Breakfast 7 AM Ultrameal 10 AM Lunch 1 PM Ultrameal 4 pm Dinner 7 pm
37EPA/DHA Extra Strength 2 Fish Oils each dayLower cholesterol and triglyceride levelsReduce the risk of heart diseaseLower blood pressureAnti-inflammatoryFreeze if they repeat on you
38got 8ww log? Bring with you each visit Weigh in once per week in our office and record in your log
39Meditation The only true way to stop the chatter up there 4 healing breath CD; Listen to your CD at least 10 minutes each dayMeditation Classes: 2 classes are included in your program other Friday at 6:30 other Thursday at 9 am60,000 thoughts per dayTry the ten breath exercise to see how far you can get without thinking a though“whatever you think about and thank about your bring about” John DeMartini“I will not allow anyone to walk thru my mind with dirty feet” GhandiAll you are is a result of your thought, BuddhaAs you think so shall you be, Proverbs
40What’s NextSchedule Initial Exam w/ Doctor (even if you decide not to do 8WW)Schedule with Dietician, meditation classes, and Chiropractic, exercise and massage apptsGet Blood Work (12 hr. fast): Additional CostRead 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 “it’s all about me for the next 8 weeks”.
41Pitfalls Week one not following only veggie rule Needing more dietary guidance (meet with Kristen in week one)No planningNot doing cardio outside of officeNot bringing in manual to reviewNot recording foods & exerciseNot doing meditation