Let

1
Lets Talk Health-Yours!!

• Dr. Dane Donohue
• Graduated from Texas Chiropractic College
• Owner of Wellness Solution Centers in Newtown
• Developed 8 Weeks to Wellness
• Married, two boys, age 12 and 16
• My Mission Get YOU Healthy!

2
Why Are We Here?

• Knowledge give us permission to perceive our
  reality differently.
• Fundamental Attribution Error
• Change our level of health through better
  Awareness and Intentions
• Clear Direction
• Ample Motivation
• Supportive Environment

3
The Next Generation

• According to new research from the National
  Institutes of Health
• Over the next few decades, life expectancy for
  the average American could decline by as much as
  5 years. This will be the first sustained drop
  in the modern era.

4
America Will Spend

• 2.6 trillion this year on health care and
  according to the Congressional Budget Office,
  that equates to 8300 per person or 18 of the
  GDP.
• This means that a family of 4 will spend on
  average, over 33,000 this year on health care
  expenditures.

5
We Spend The MostIs Our Health Care The Best?

• Do You Know Where The World Health Organization
  in 2006 and 2008 currently rank Americas Health
  Care System?

6

1. France
2. Italy
3. San Marino
4. Andorra
5. Malta
6. Singapore
7. Spain
8. Oman
9. Austria
10. Japan
11. Norway
12. Portugal
13. Monaco
14. Greece
15. Iceland
16. Luxembourg
17. Netherlands
18. United Kingdom

1. Ireland
2. Switzerland
3. Belgium
4. Colombia
5. Sweden
6. Cyprus
7. Germany
8. Saudi Arabia
9. United Arab Emirates
10. Israel
11. Morocco
12. Canada
13. Finland
14. Australia
15. Chile
16. Denmark
17. Dominica
18. Costa Rica

1. United States of America

7

• Preventable illness makes up 70 of the burden of
  illness and the associated expenses.
• The New England Journal of Medicine

8
A Picture is Worth
Before 8WW Program
After 8WW Program
KNOW YOUR NUMBERS!
9
What is Health?
Your body is self-healing and self-regulating.
You live your life through your Nervous System
Environment
10
Wellness is

• Wellness is an active, lifelong process of
  becoming aware of choices and making decisions
  toward a more balanced and fulfilling life.
  Wellness involves choices about our lives and our
  priorities that determine our lifestyles. The
  Wellness concept is centered on connections and
  the idea that the mind, body, spirit and
  community are all interrelated and
  interdependent.
• -Arizona State Universitys
  Definition of Wellness

11
Cultivating Healthy Habits
Knowledge (WHAT)
HABIT
Attitude (WHY)
Skill (HOW)
Who you are speaks so loudly that I cant hear
what you say.
12

• What Are The 3 Three Main Causes of Poor Health?
• Thinking Poorly
• Moving Poorly
• Eating Poorly

13

• EPIC study published in the Archives of
  Internal Medicine studied 23,000 peoples
  adherence to 4 simple behaviors (not smoking,
  exercising 3.5 hours a week, eating a healthy
  diet fruits, vegetables, beans, whole grains,
  nuts, seeds, and limited amounts of meat, and
  maintaining a healthy weight BMI lt30). In those
  adhering to these behaviors, 93 of diabetes, 81
  of heart attacks, 50 of strokes, and 36 of all
  cancers were prevented.
• Arch Intern Med. 2009169(15)1355-1362

14
What gets Measured, Gets Managed
Patients Health started as an F (disease care).
In just 8 Weeks, moved to a B and selected
another 8WW program.
15
Mental/Emotional Stress
16
Thinking Well-Stress Solutions

• Physiological and Psychological impact
• 43 of all adults suffer adverse effects due to
  stress
• 75 - 90 of all medical visits are in some way
  related to stress
• The Law of Attraction
• When Our Brains Work Right- We Work Right

17
Managing Emotions

• Does thought create emotion or does emotion drive
  thought?
• Past/Future Thought Emotion
• Present Emotion Thought
• PTC Present Time Consciousness

18
The Happy Machine

• We are absolutely hard-wired to want to feel
  good
• The question is HOW do we go about this?
• The belief that kids can rely on shortcuts to
  happiness, joy, comfort and ecstasy, rather than
  be entitled to these feelings by the exercise of
  personal strengths and virtues, leads to legions
  of kids who in the middle of great wealth are
  starving morally

19
Ask yourself a question? The right one!

• How can I feel good?
• (pleasures)
• Or
• What is a good life?
• (gratifications)
• Remember feeling good is a by-product of doing
  something good, not a motive in and of itself.

20
Physical Stress
21
Move Well
22
The Problem

• Our total energy expenditure is 1/3 of our
  ancestors
• Physical inactivity is the 3rd leading cause of
  death and contributes to the 2nd (obesity)
• Americans are over-fat (bad diets) and
  under-muscled due to chronic poor posture (too
  much sitting) and sedentary lifestyle (everything
  is done for us)
• Childhood obesity has more than tripled in the
  past 30 years. The prevalence of obesity among
  children aged 6 to 11 years increased from 6.5
  in 1980 to 19.6 in 2008. The prevalence of
  obesity among adolescents aged 12 to 19 years
  increased from 5.0 to 18.1. (www.cdc.gov)
• Our physical inactivity and postural
  insufficiency are major factors in decreased
  quality and quantity of life

23
The Solution- Step 1

• Get yourself to move well!!
• Step 1. Proper movement and proper posture starts
  in the pelvis.

24
The Solution- Step 2

• Step 2. Stretch the right muscles at your desks!!

25
Keys to Moving Well

• Adjustments and Posture
• Develop better alignment, range of motion,
  neurological communication and overall better
  health and well-being
• Bone ? Soft-Tissue ? Motion
• Cardiovascular Fitness
• 220-AgeMax Heart Rate
• Exercise within a range of 50-90 of MHR
• No more than 20-40 minutes of cycling your HR
• Strength Training
• Use a trainer for guidance if you are new to S.T.
• Train your core movements not muscle groups
• Key is Effort Intensity (maximum effort)
• Flexibility
• Yoga and Pilates are excellent
• Develop you own stretching routine based on YOUR
  needs
• If you spend time at a computer, stretching is a
  must to prevent poor posture

26

• The best time to begin Exercising is sometime
  between yesterday and tomorrow!

27
Bio-Chemical Stress
28
Weight Gain of our Kids
In 1963, 4 of our children teens were
overweight Today that is 17! SourceCDC
29
Food is Your Fuel for Energy

• Food provides energy for performing activities of
  daily living

30
Food is a Mixture of 3 Macronutrients. Can you
name them?
Protein
Fat
Carbohydrate
31
Protein

• Protein provides 4 calories/gram
• Dairy foods, soy, chicken, beef, and fish
• Egg white
• Beans
• Cottage Cheese and Greek yogurt are convenient
• Portion size palm of hand
• Opt for at least 15 grams of protein per meal

32
Fat

• Fat provides 9 calories/gram
• Oil and butter are pure fat
• 1 tbsp. oil has 14 grams of fat and provides 126
  calories
• Animal fat Omega 6 fats Eg. Butter, meat
• Non-animal fat Omega 3 fats Nuts, seeds such
  as flax, avocado
• Fat is essential in hormone production
• Portion size 1 tablespoon (eg peanut butter
  olive oil) or
  1/4 cup (eg walnuts flax seeds)
• Opt for less than 10 grams per meal
• Avoid ALL trans fat, listed as partially
  hydrogenated oils on ingredient list
• Keep saturated fat down but not necessary
  to completely
  eliminate as animal products have saturated fats

33
What is another name for TransFats?
34
Carbohydrate

• Carbohydrate provides 4 calories/gram
• Carbs are required by the brain and nervous
  system
• Most think of bread, pasta, cakes and cookies
• Dont forget veggies, fruit beans too!
• Portion size size of your fist
• Opt for no more than 30 g per meal
• Subtract fiber to get net carbs

35
Question

• How many teaspoons of sugar in a 20 ounce soda?
• Bonus question what is the average pH of a soda
  (diet or regular)?

36

• A 20 ounce soda has 17 tsp of sugar
• The Ph of a soda is 3
• The average teenager drinks 600 cans per year!
• Lead to increased obesity
• Depletes the body of vital nutrients
• Heres my rule with your car.

SODA
37
Jim Ive gone from existing to living
To date, Jim has lost over 140 lbs.
38
What Hormone is secreted when your eat sugar?
Understanding Glycemic Index
39
(No Transcript)
40
Macronutrients - Summary
Carbohydrates (40) Protein (30) Fat (30) 4
cal/gram 4 cal/gram 9 cal/gram 30 grams 20
grams 10 grams 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 Size of Fist Size of
Palm Size of Thumb
41
A perfect day 3 meals 2 snacks/shakes

• Breakfast
• Low GI cereal, veggie omelet breakfast shake
• Snack
• Green apple with cottage cheese 15 almonds with
  piece of fruits slice of turkey breast and low
  fat cheese, a shake
• Lunch
• Salmon, mixed green salad, sweet potato
• Snack
• Greek Yogurt, 2 hard boiled eggs or a shake
• Dinner
• Halibut, asparagus, green salad

42
Understanding Food Labels
A packaged danish
Nutrition Facts Calories 290 Calories Total Fat
9 g Total Carbohydrate 31g Dietary Fiber 5g
Protein 22g
43
Other Helpful Hints

• Rediscover your kitchen and crockpot
• Plan Plan Plan-5 breakfasts, 5 lunches, 5 dinners
• Get 2 refrigerators/freezers
• Weekly shopping Stick to the Perimeter
  primarily Produce Meat Fish Dairy and eggs
• Buy Organic, especially dairy
• Consider a meat delivery service
• Bulk Shop monthly

44
Eating Out

• Dont look at the menu
• The average restaurant portion size is 4-5 X a
  normal size
• The calories add up quickly
• No Starch-Double Vegetable
• Split meals and ask for the to go container
  ahead of time
• No bread before dinner!

45
When You Mess Up

• Its all about moderation
• When you really go off course, just get back on
  at the next meal
• Remember the pain of discipline is much easier to
  handler than the pain of regret!
• Stop all the excuses

46
What is the 1 Rule at West Point Academy?

• Lead By Example

47
Liberty Responsibility Freedom
48

• To achieve personal meaning one must transcend
  subjective pleasures by doing something that
  points and is directed to something or someone
  other than oneself by giving himself to a cause
  to serve or another person to love.
• Victor Frankl
• Become less selfish and
• more self-less