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® 8 WEEKS TO WELLNESS ® GIVE US 8 WEEKS AND WELL CHANGE THE REST OF YOUR LIFE ® Why did we create this program?

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Presentation on theme: "® 8 WEEKS TO WELLNESS ® GIVE US 8 WEEKS AND WELL CHANGE THE REST OF YOUR LIFE ® Why did we create this program?"— Presentation transcript:

1 ® 8 WEEKS TO WELLNESS ® GIVE US 8 WEEKS AND WELL CHANGE THE REST OF YOUR LIFE ® Why did we create this program?

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

3 ® $1230 per month … and the cost

4 ® … and what about our kids

5 ® Homework for this week

6 ® … a picture is worth 1000 words Dr. Amy Harvey THEN NOW

7 ® Congrats Jim OMalley First to lose 125 lbs

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9 ® Sample Report Patients health started as an F (disease care). In just 8 Weeks, moved to a C.

10 ® And Guess What….. THESE ARE NOT TYPICAL RESULTS

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12 ® Developing new habits Knowledge - What Attitude - Why Skill - How NEW HABIT

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

15 ® Elements of 8WW Chiropractic Chiropractic Fitness Fitness Nutrition Nutrition Meditation Meditation Massage Massage Nervous System Physical Chemical Mental/ Emotional THE TRIUNE OF HEALTH

16 ® Time Each Week: 5% of your time 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 with Kristen Z, LCN 2 appointments with Kristen Z, LCN 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

17 ® Chiropractic – Building a Strong Foundation 1.You live your life through your Nervous System 2.Chiropractic removes interference to that Nervous System

18 ® Understanding Chiropractic… Heres 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.

19 ® Why Exercise? No decline with age is as dramatic or potentially more significant than the decline in lean body mass 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% 30 minutes of exercises/day decreases your chances of Cancer by 50% J Nutr 127:990S-991S (1997) BODY FATLEAN MASS EXERCISE >

20 ® The Key to Cardio Training: aka HIIT

21 ® Strength Training & Cardio The resistance in strength training is critical: The resistance in strength training is critical: Increases lean body mass Increases lean body mass Improves basal metabolic rate Improves basal metabolic rate Key Points to Remember: Key Points to Remember: Train upper body and lower body on separate days Train upper body and lower body on separate days Schedule at least one day in between workouts Schedule at least one day in between workouts Two Types of Muscle Soreness Two Types of Muscle Soreness Lactic Acid Buildup : during and post workoutLactic Acid Buildup : during and post workout Delayed Onset Muscle Soreness (1-2 days post workout)Delayed 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. 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. DO NOT COME TO OUR OFFICE TO EXERCISE ON AN EMPTY STOMACH.

22 ® Heart Rate Monitors Highly recommended & sold at front desk Highly recommended & sold at front desk

23 ® Massage Massage is not a luxury, is it a necessity. Massage is not a luxury, is it a necessity. Communicate with your massage therapist Communicate with your massage therapist

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26 ®Nutrition Food provides energy for performing activities of daily living Food provides energy for performing activities of daily living

27 ® Food is a Mixture Protein Carbohydrate Fat

28 ® Macronutrients Carbohydrates (40%)Protein (30%)Fat (30%) 4 cal/gram4 cal/gram9 cal/gram 30 grams20 grams10 grams Bread, pasta, riceBeef, chicken, fishOils and butter Fruits n veggiesEggs, cottage cheeseNuts, seeds n avocado & beans NO HFCSReduce fatty proteinsNO PARTIALLY HYDROGENTAED OILS Go organic Avoid fat-free unless dairy Size of FistSize of PalmSize of Thumb

29 ® Glycemic Index Glycemic Index is a physiological measurement of carbohydrate quality: Ideal is 55 or less

30 ® 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 Glycemic Index of Fruits Low GIModerate GIHigh GI StrawberriesBlueberriesBanana TangerineOrangeWatermelon TomatoGrapesCantaloupe CherriesKiwiPineapple AppleKumquatsDates ApricotMangoRaisins BlackberriesMulberries CranberriesPomegranate GrapefruitPapaya Guava Raspberries Lemon Lime Peach Pear Plum

31 ® Ultrameal Shakes Low glycemic index Low glycemic index Taken 2x/day Taken 2x/day Blend with water; after week 1, can mix with a low G.I. fruit Blend with water; after week 1, can mix with a low G.I. fruit A perfect balance of protein, carbs and fat A perfect balance of protein, carbs and fat Comes in 8 soy flavors and 2 whey flavors Comes in 8 soy flavors and 2 whey flavors Proven to reduce cholesterol and triglycerides and increase HDLs by 25% more than just diet alone (Nutrition & Metabolism, :29) Proven to reduce cholesterol and triglycerides and increase HDLs by 25% more than just diet alone (Nutrition & Metabolism, :29)

32 ® Nutrition Facts: Calories 290 Calories Total Fat 9 g Total Carbohydrate 31g Dietary Fiber 5g Protein 22g Understanding Food Labels A packaged danish

33 ® 8WW Dietary Guidelines Plan your meals Plan your meals Eat 5 meals each day, of which 2 meals will consist of an Ultrameal shake. 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 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 49 in manual) During 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. 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. 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. 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. Rediscover your kitchen and cookbooks. Caffeine is OK; No more than 2 cups per day. No artificial sweeteners! 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. You may have 1 free day per week in weeks 2 thru 8.

34 ® 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

35 ® Or Use Recipes 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 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!!

36 ® A Typical Day Breakfast 7 AM Ultrameal 10 AM Lunch 1 PM Ultrameal 4 pm Dinner 7 pm

37 ® EPA/DHA Extra Strength 2 Fish Oils each day Lower cholesterol and triglyceride levels Lower cholesterol and triglyceride levels Reduce the risk of heart disease Reduce the risk of heart disease Lower blood pressure Lower blood pressure Anti-inflammatory Anti-inflammatory Freeze if they repeat on you Freeze if they repeat on you

38 ® Bring with you each visit Bring with you each visit Weigh in once per week in our office and record in your log Weigh in once per week in our office and record in your log got 8ww log?

39 ® Meditation The only true way to stop the chatter up there The only true way to stop the chatter up there 4 healing breath CD; Listen to your CD at least 10 minutes each day 4 healing breath CD; Listen to your CD at least 10 minutes each day Meditation Classes: 2 classes are included in your program other Friday at 6:30 other Thursday at 9 am Meditation Classes: 2 classes are included in your program other Friday at 6:30 other Thursday at 9 am

40 ® Whats Next Schedule Initial Exam w/ Doctor (even if you decide not to do 8WW) Schedule Initial Exam w/ Doctor (even if you decide not to do 8WW) Schedule with Dietician, meditation classes, and Chiropractic, exercise and massage appts Schedule with Dietician, meditation classes, and Chiropractic, exercise and massage appts Get Blood Work (12 hr. fast): Additional Cost Get Blood Work (12 hr. fast): Additional Cost Read your manual…Read your manual…Read your manual…Read your manual…………… 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. 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.

41 ® Pitfalls Week one not following only veggie rule Week one not following only veggie rule Needing more dietary guidance (meet with Kristen in week one) Needing more dietary guidance (meet with Kristen in week one) No planning No planning Not doing cardio outside of office Not doing cardio outside of office Not bringing in manual to review Not bringing in manual to review Not recording foods & exercise Not recording foods & exercise Not doing meditation Not doing meditation


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