8 WEEKS TO WELLNESS GIVE US 8 WEEKS AND WE

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Celebrating 10 years
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Changing Habits
WHAT (Knowledge)
HOW (skill)
WHY (attitude)
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Prescription Cocktail 52 yoa female

• Effexor-Depression
• Dicyclomine-Depression
• Flonase-Allergies
• Pulmicort-Asthma
• Serevent-Asthma
• Nebulizer-Asthma
• Fosamax-Osteopenia

• Enalapril-Hypertension
• Toprol-Angina
• Pravachol-Cholesterol
• Zetia-Cholesterol
• Levothyroxine-Thyroid
• Prevacid-GERD

Is this what healthcare has become?
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Top Prescribed Drugs in America
Name Millions Rx Use
1 Hydrocodone 131 Pain
2 Simvistatin 94 Cholesterol
3 Lisinopril 87 Blood Pressure
4 Levothyroxine 70 Thyroid
5 Generic Norvasc 57 Angina/Blood Pressure
6 Generic Prilosec 53 Antacid
7 Azithromycin 52 Antibiotic
8 Amoxicillin 52 Antibiotic
9 Metformin 48 Diabetes
10 Hydrochlorothiazide 48 Blood Pressure
692 2010 top prescribed drugs
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Top Rx Drug Classes
2011 Rank Therapeutic Class Sales 2010 Sales 2011
1 Oncology 22.3 23.2
2 Respiratory Agents 19.3 21
3 Lipids 18.8 20.1
4 Antidiabetics 17.7 19.6
5 Antipsychotics 16.2 18.2
6 Autoimmune 10.6 12.0
7 Antidepressants 11.6 11.0
8 Antivirals/HIV 9.3 10.3
9 Antiulcer 11.9 10.1
10 Narcotics 8.4 8.3
BILLIONS IN SALES 146.1 153.8
Source American Chemistry Society, August 2012
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2.5 Million Deaths in 2007
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what about our kids
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Homework for this week
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Stop the Hunger - world hunger statistics updated
in real time
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(No Transcript)
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EPIC Study 23,000 people
4 simple behaviors
Outcomes

• 93 of Diabetes Prevented
• 81 of Heart Attacks Prevented
• 50 of Strokes Prevented
• 36 of All Cancers Prevented

• 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

Arch Intern Med. 2009169(15)1355-1362
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Testimonial
https//www.youtube.com/watch?v4p1FmrWdeqs
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(No Transcript)
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How are we aging???

• The idea is to die young as late as possible
  (Ashley Montagu)
• Do you make regular deposits in your health
  savings account

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Changing Habits
WHAT (Knowledge)
HOW (skill)
WHY (attitude)
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How to Change Habits
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(No Transcript)
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Changing Habits
WHAT (Knowledge)
HOW (skill)
WHY (attitude)
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Elements of 8WW

• Nutrition
• Meditation
• Massage
• Fitness
• Chiropractic

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A Contract with Yourself only 5 of your time
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.).
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Food is a Mixture
Protein
Fat
Carbohydrate
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Macronutrients

• Carbohydrates (40) Protein (30) Fat (30)
• 4 cal/gram 4 cal/gram 9 cal/gram
• 30 grams 20 grams 10 grams 290 calories
• Size of Fist Size of Palm Size of Thumb
• Bread, pasta, rice Beef, chicken, fish Oils and
  butter
• Veggies, Fruits Eggs, cottage cheese, Nuts,
  seeds n avocado
• beans Greek Yogurt, beans
• NO HFCS Reduce fatty proteins NO
  PARTIALLY HYDROGENTAED OILS
• Go organic Avoid fat-free unless dairy

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Understanding Food Labels
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Understanding Food Labels
Nutrition Facts Calories 290 Calories Total Fat
9 g Total Carbohydrate 31g Dietary Fiber 5g
Protein 22g
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8WW Dietary Guidelines

• 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.

• 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 100pm.

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CREATE YOUR MEALS
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
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• SAUSAGE EGG MUFFINS MAKES 6 SERVINGS WEEK 1
  RECIPE
• Calories Protein Fat Carbs Fiber
• 4 ounces turkey sausage 224 20 12 12 0
• 6 eggs and 6 egg whites 531 72 27 0 0
• 1 can (132 gram) drained sliced
  mushrooms 33 2 0 7
• 1 cup shredded cheese 330 18 28 0
• 1/2 cup diced onions n peppers (can use
  frozen)16 0 0 4 0
• Total 1134 13 67 23 3
• Total Per Serving
  189 19 11 3.8 0.5
• Net Carbs Per Serving 3.3
• 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

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

• 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 529)

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EPA/DHA Extra Strength

• One gram (or more) of fish oils each day

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got 8ww log?

• 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

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Massage

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

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Meditation
The state of your life is nothing more that a
reflection of your state of mind. Wayne Dyer
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Why Exercise?

• 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 127990S-991S (1997)
BODY FAT
LEAN MASS
EXERCISE-------------gt
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The Key to Cardio Training aka HIIT

• 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.

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Strength Training

• 3 to 1 ROI
• Good Soreness Versus Bad
  Soreness
• DO NOT COME TO OUR OFFICE TO EXERCISE ON AN EMPTY
  STOMACH DO OUTSIDE CARDIO ON EMPTY STOMACH

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Heart Rate Monitors

• Highly recommended sold at front desk

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Chiropractic Building a Strong Foundation

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

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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.
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Pitfalls

• 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

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Whats Next

• 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

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http//www.youtube.com/watch?vZ1QmeEdFOSc
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• We hold these truths to be self evident that all
  men are created equal. That they are endowed by
  their creator with certain unalienable rights
  that among these are life, liberty and the
  pursuit of happiness.

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What is Happiness? The joy we feel striving
after our potential Shawn Achor, The
Happiness Advantage Selfish Versus Selfless