1. The Basics Back To Optimal Health
Dr. Susan M. Clark
Back In Action Chiropractic

2. US Population Health Continuum…
The BAD News
Average health of our population is NOT improving! (Diabetes, Hypertension, Obesity, High Cholesterol etc.)
Affecting our teenagers and young children
The GOOD News…Your Body is designed to heal itself
You can improve your health
Reduce your risk of these disease states
Higher quality of life

3. Overview Nervous System Health Chemical Health Musculoskeletal Health
How To Get More Energy Back Into Your Life
Purification…A Brief Overview
Whole vs. Synthetic Foods/Supplements
Musculoskeletal Health
Dos and Don’ts
Basics on How To Get Into Shape

4. Nervous System Health Nervous System = Brain + Spinal Cord
The Master Controller
The Optimal Environment

6. The Nervous System--Autonomic
Peripheral Nervous System
Involuntarily Controls Actions Within Our Bodies
Controls the organs (the "viscera") of our body to include muscles and glands for example
Heart
Stomach
Intestines
Broken down into 2 Branches
Sympathetic “fight or flight”
Parasympathetic “rest & digest”

7. Optimal Enviroment to Thrive!
Physical Stressors
Body Biomechanics—Sitting, Standing, Sleeping
Injuries from Activities of Daily Living or Sports
Chemical Stressors
Environmental Pollutants (Handout on Pollutants to be wary of)
Dietary Intake
Emotional Stressors
Daily Thoughts
Attitude
Stress from Life Encounters….

8. Chemical Health Deficiencies In Our Foods
Majority of American farm soil has been hopelessly depleted of the nutrients that were present before the advent of petro-chemical-based farming in the 1950’s.
Refining and packaging of food strips the nutrients out of the food in order to achieve extended shelf life. Not even bugs and rats will eat the majority of foods that the average American exists on.
These devitalized foods are now anti-nutrients, in that they require your body to provide the nutrients to metabolize them, that is, to remake yourself with, and to provide you with energy.

9. Chemical Health How To Get More Energy Back?
Examine foods consumed… WHAT YOU EAT IS WHAT YOU ARE!
Know quantity and quality of diet, exercise, and sleep determines energy levels
Role of Your Endocrine System
Thyroid Gland
Adrenal Glands
Adrenal Fatigue Questionnaire (Handout)

10. Endrocrine System The HPA Axis
ENERGY/METABOLISM
STRESS RESPONSE

11. Purification Program The Major Steps
1st Digestion & Elimination working
2nd Liver/Billiary and Gallbladder working
Determine by filling out the following:
Toxicity Survey
Symptom Survey (Chiropractic Intake Form)

12. What Is Purification? The First Step to Optimal Health & Vitality
3-week program consisting of the following:
Diet & Lifestyle changes
Targeted supplements that will help the body gently cleanse and support healing
Rid the body of toxins

13. Purification Immediate Changes
Raised Energy Levels
Weight Loss 8-12 lbs (predominantly body fat)
Re-establish Cravings for “good” natural Foods vs. synthetic processed foods

14. Purification What to Expect
Skin major organ of elimination
Persistent fatigue initially as body is eliminating
If get hungry…you may be thirsty

15. Purification What To Look Out For
Constipation requires immediate attention
Senna Tea
Black Olives
Prunes
Colax (Mediherb)
Concern about medications

16. Purification Balancing the Body Chemistry
Add foods back into diet systematically to identify food sensitivities
Control Blood Sugar & Hormone Imbalances
Remove All Refined Carbs & Cows Milk
Remember: Old Habits are Hard to Break
The healthier you are the less food cravings you will have

17. Purification Food Type…Protein
Eat small amounts at each meal
Animal and Vegetarian Sources
Free Range & Organic when possible
Eggs (pasture fed chickens)
Whole egg
Yolk essential to lower blood fat and improve liver and brain function
Beef, Lamb, Fish: the more rare the better
Avoid frying (stir frying ok)

18. Purification Protein Protein intake per day
Ideal BW in lbs divided by 15 = Oz of Protein
Spread the daily amount needed over several meals
If physically active eat 4 Oz more of protein
The Conversion:
Meats, fish, poultry = 7 grams of protein per ounce
Eggs = 6 grams (Egg white 4 grams)
Hard Cheese (formed) = 6 to 7 grams per ounce
Soft Cheese (cream, spreadable) – 3 – 4 grams per ounce

19. Purification Vegetables
Eat MORE, MORE, MORE!!!
Fresh, organic, in season
Raw preferred
Steamed
Lightly Sauteed in butter or olive oil only
Lettuce dark leafed most nutrient
Vegetable juice not a great alternative

20. Purification Fruits Fresh & Organic
Eat ONE Type at a Time on an Empty Stomach
No Fruit Juice
Loaded with fructose
Ultimately stored as fat

21. Purification Carbohydrates
The More You Eat The More You Want!
Eat Veggies as a Carb Choice and Reduce Grains
If Eat Grains
In moderation
At Dinner Only
Reduce/Eliminate breads
There is a Connection to Carbohydrates
Weight Gain
Elevated Cholesterol and Triglycerides
Cancer

22. Purification Grains These are the Source of Trouble
Allergic Rxns
Natural Chemicals Present
Lack of Appropriate Digestive Enzymes
High Carb Content
Minimize wheat and barley (GLUTEN)
Unprocessed Rye, Rolled Oats, and Brown Rice on occasion

23. Purification Sweeteners
Crave Sweets? Chemical Imbalance
Do Use
Tupelo Honey (sparingly)
Stevia
Do Not Use
Aspartame/Splenda/Nutra-Sweet
Corn Syrup
Table Sugar (Raw cane okay sparingly)

24. Purification Fats Fats are NOT Making You Fat When eating Fat
Chemical signals brain to slow movement of food out of stomach
The Result…feel full
Fats used for…
Energy
Building Membranes Around All Cells
Formation of Hormones

25. Purification Fats GOOD AVOID ALL (Partially) Hydrogenated & Trans Fats
Olive oil cold pressed, extra virgin
Walnut
Flaxseed
Sesame Oil
Raw Organic Butter
Raw Nuts
Avocados
AVOID ALL (Partially) Hydrogenated & Trans Fats
Margarine
Crackers
Chips
Fried Foods
Olestra
Man-made Saturated Fats

26. Purification Milk Products
Raw Butter —essential nutrients & vitamins
Soy & Rice Milk?
Highly Processed
Simple Carbohydrates
Pasteurized Milk MORE Detrimental than Sugar!
Cows Milk
Some Cheese
Sour Cream
Half & Half
Ice Cream
Cottage Cheese
Yogurt

27. Purification Liquids To Drink
Water—Bottled
Most disease states traced back to dehydration
85% Brain is Water
75% Kidneys, Liver, Muscles, & Heart are Water
You may drink clear beverages such as teas
At least ½ your fluid intake should be plain water
Amount to Drink
½ Body Weight in Ounces e.g. 100lbs than drink 50 oz
Consume in Small Amounts Throughout Day
For Every Cup of Coffee or Alcohol, ADD the Equivalent Amount of Water
Wine/Beer
Red Wine has less sugar than White and should be consumed with meals
Foreign brewed beer is more nutritious than large commercial brews

28. Purification How To Eat
Smaller & More Often 4 – 5 Small Meals
Larger Meals puts more stress on your energy supply
The body will not allow blood sugar levels to get too high
Insulin & Cortisol are secreted to balance blood-sugar levels
Large, high Carb meals bring on too much insulin blood sugar levels drop too low
Result: More Sugar Cravings!!!...A Vicious cycle.
Undigested foods can lead to the following conditions:
Indigestion
Yeast
Gas/Bloating
Inflammation
Food Reactions…Allergies…Sensitivities
Early Symptoms of Disease States due to Eating..undigested food may be seen by the body as a threat creating an immune response and food allergy
Fatigue
Joint Aches
Flu-like Symptoms
Headaches

29. Chemical Health Whole Food Supplementing
Fallacy of “High Dosage = High Potency”
Large quantities of dead chemicals lack potency
Fact…A vitamin needs all of its synergists to function
Vitamins In The Natural State
Always exist as living complexes with the following:
Specific Synergistic Co-factors
Enzymes
Phytonutrients
Organic Mineral Activators
Whole-food Natural Vitamins
Small quantities will have all their naturally-occurring synergists
More potent than synthetic imitation vitamins

30. Natural Vs. Synthetic Vitamin How To Read A Vitamin Label
Crystalline = natural food has been treated with various chemicals, solvents, heat and distillations to reduce it down to one specific “pure” crystalline; synergists are destroyed
Synthetic Vitamin = Drug-like
Attempt to reconstruct the exact structure of the crystalline molecule by chemically combining molecules from other sources
Sources are non-living foods…DEAD CHEMICALS
Reading Vitamin Label
Acetate, Bitartrate, Chloride, Gluconate, Hydrochloride, Nitrate, Succinate

31. Reasons For Not Exercising
Hard to Start
Solution: Only have to start once in your lifetime
Don’t Have the Time
Solution: Look at your schedule and program in exercise time even if it is only 15 minutes
(You take an hour or so to watch your favorite TV show!)
Proximity and Cost Having to go to a gym?
Solution: Create an inexpensive home gym…start small..think big/long term

32. Do’s Don’ts of Exercise
Haven’t Exercised In a While? Obtain a Complete Physical Exam First
Aerobic Training
Heart Rate Not on Distance
Minimum 30 minutes
Strength Training
Large muscle groups to small
Opposing muscle groups
Rest periods between sets

33. NSCA Strength & Conditioning Standard
Endurance (less than 70% effort)
Repetitions: 12 – 20
Sets: 2 –3
Rest: less than 30 secs
Hypertrophy (70 – 80% effort)
Repetitions: 8 – 12
Sets: 3 – 6
Rest: 30 – 90 secs
Strength (80 – 100%)
Repetitions: 1 – 8
Sets: 3-5
Rest: 3 – 5 min

34. Training Zone Intensity
THR 60 – 70% Aerobic Conditioning (Fat Burning) (EASY ZONE 1)
Fat is the source of energy
Still feels easy to talk/unimpeded
THR 70 – 80% Steady State/ Aerobic Threshold (MEDIUM ZONE 2)
Fastest pace you can maintain and still feel comfortable and “pain free”
Lactic acid does not build up!
THR 80 – 90% Anaerobic Threshold (HARD ZONE 3)
Peak—lactic acid can gradually build up
* Always train right below your AT

35. Calculating Your HRT Zones
220 – your age = Y
Y – Resting HRT = X
To Calculate 60 – 90% Effort
X (.60) + RHRT = 60% Effort

36. Recap…Where To Start Health IRA Nervous System Health Chemical Health
Set Realistic & Attainable Health Goals
Nervous System Health
Consider Getting Your Spine Evaluated
Chemical Health
Annual Physical Exam—Blood Work, Tissue Mineral Analysis
Read Food Labels
Cut back on hydrogenated, processed foods
Start A Purification Program
Supplement with Whole Food
Musculoskeletal Health
Annual Physical Exam
Exercise at least 3 days/wk Aerobically for a minimum of 30 minutes
Exercise at least 2 days/wk Strength Training

37. How To Educate Yourself
Eat Fat Lose Fat by Sally Fallon & Mary Enig
Why Do I Need Whole Food Supplements by Lori Medford
Adrenal Fatigue 21st Century Stress Syndrome by Dr. James Wilson