1. Who Am I Dr. Denise Chranowski Degree in Industrial Engineering and Doctor of Chiropractic Owner of Wellness Solution Centers in Newtown, PA Owner of the National 8 Weeks to Wellness Programs

2. 2011 Rank DrugMaker$$$(B)Use 1LipitorPfizer7.43Cholesterol 2PlavixBMS6.56Blood Thinner 3NexiumAZ5.96Acid Reflux 4AbilifyOtsuka5.03Depression/Anxiety 5AdvairAZ4.49Asthma 6 SeroquelAZ4.49Depression/Anxiety 7SingularMerck4.45Asthma/COPD 8CrestorAZ4.27Cholesterol 9CymbaltaEli3.55Depression 10HumeraAbbott3.42Arthritis Total Spent on Top 10 Meds- 49 Billion $ 320 billion spent on prescription meds in 2011

3. On average seniors take at least 4 Rx per day

4. What is Health? EAT WELL THINK WELL MOVE WELL Todays Goal: Learn 3 new things

5. 100 point per correct answer The Challenge

6. Question What is the average restaurant portion size served (ie how many more times than what we should be eating?) 2 X 3 X 4 X 6X 10 X

7. 4 X: When Less is More – Reduce your portion size McDonalds: Big Mac = 550 calories Large Fries = 540 calories Sweet Tea =230 calories 1320 calories Applebees: Pecan Crusted Chicken Salad = 1360 What can we do to eat less at restaurants?

8. Question What does BMI stand for? Bonus question for 100 pts: What is an ideal BMI?

9. Know Your Body Mass Index (BMI) < 18= underweight 18-24 = desirable 25 – 29.9 = overweight >30 = obese Bmi-calculator.net Bmi-calculator.com How to you get and keep you BMI in a normal range?

10. Question What another name for trans fats? How do you know if a food product has trans fats in it?

11. NO MORE Trans Fats AKA (Partially Hydrogenated Oil) Causes Cancer Increases Heart Disease risk Increases Diabetes risk Fooducate is a GREAT app Ingredients: Filling (mixed berry preserves [high fructose corn syrup, sugar, blueberries, red raspberries, strawberries], corn syrup, high fructose corn syrup, glycerin, maltodextrin, fructose, water, natural and artificial berry flavor, apples, modified corn starch, sodium alginate, citric acid, malic acid, modified cellulose, calcium phosphate, xanthan gum, red #40, blue #1), enriched wheat flour, whole oats, sugar, partially hydrogenated soybean and/or cottonseed oil, high fructose corn syrup, honey, calcium carbonate, dextrose, nonfat dry milk, wheat bran, salt, cellulose gum, leavening (potassium bicarbonate), natural and artificial vanilla flavor, soy lecithin, wheat gluten, corn starch, niacinamide, carrageenan, guar gum, zinc oxide, reduced iron, pyridoxine hydrochloride (vitamin B6), riboflavin (vitamin B2), vitamin

12. Name one man-made food ingredient that is detrimental to your health.

13. Understanding Food Labels

14. Question How many teaspoons of sugar in a 20 ounce soda? 5; 12; 17; 22 DAILY DOUBLE

15. Drastically Reduce Soda Consumption A 20 ounce soda has 17 tsp of sugar The average teenager drinks 600 cans per year The average adult drinks 56 gallons per year Lead to increased obesity Depletes the body of vital nutrients Average pH – 3.0 AVOID ALL HIGH FRUCTOSE CORN SYRUP

16. What is the pH of Mountain Dew? 2.5 3.25 5.5 7.5

17. Mountain Dew: 3.25 What are healthy things you can drink?

18. Question How many minutes of exercise should we get per day minimally? Bonus – What are the 3 components to any well rounded fitness program?

19. Get Physical 30 minutes 3 Components of a well-rounded exercise routine: weight training, aerobic exercise and flexibility. Push Ups – How many can you do? 200 point bonus whoever is willing to do 10 pushups (woman) / 25 pushups (man)

20. Question How many hours of sleep does an adult need for optimal health? Bonus question – Getting too much or too little sleep contributes to what disease?

21. REST Most Adults need 7 – 8 hours per night Teens need 9 hours per night Getting less than 6 or more than 9 hours of sleep per night increases risk of diabetes (study out of Boston University School of Medicine)

22. Question How many hours per week does the average teen spend on screen time? includes TV, computer, video games, smart phones and texting. 25374264 How many hours per day does the average adults watch TV

23. Screen Time Stats Teens spend on average 42 hours of screen time per week Boys spend 72 minutes a day on average playing video games Americans watch on average 4.5 hours of TV/day

24. Improve Your Posture Lets do a posture check! Your head weighs about as much as a bowling ball Your ear, shoulder, hip and ankle should form a straight line. Have your shoulder blades touch the back of your chair. What system lives inside the spine?

28. How Many Thoughts Do You Have Each Day ? 10,000 20,000 30,000 40,000 50,000 60,000

29. 60,000 Thought Per Day Number of murders seen on TV by the time a child finishes elementary school: 8,000 Number of violent acts seen on TV by age 18: 200,000 Average child sees 10,000 junk food commericals per year 95% of your thoughts are the same as yesterday 80% of your thoughts are negative The mind is a computer: What are things you can do to clean your hard drive?

30. Summary Know your BMI and keep it within normal range Eliminate bad ingredients such as HFCS and trans fat Eat at home Reduce/eliminate soda consumption Shoot for 7 - 8 hours of sleep per night 30 minutes of exercise per day Reduce your screen time Do a posture check Think about what you are thinking about

31. DO YOU WANT TO LIVE TO 94???

32. 2 WAYS WE CAN HELP: 8 Weeks to Wellness Corporate Challenge Sign up for a Wellness Evaluation – EXPIRES TODAY

33. What Gets Measured- Gets Managed -Peter Drucker

34. Procrastination: Putting off until the day after tomorrow what should have been done the day before yesterday Napolean Hill PROCRASTINATION ROBS HEALTH

35. http://www.youtube.com/watch?v=W5 Si5ZACcm0

36. 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, Mans Search for Meaning