Wellness by choiceNot by chance!

Why Are We Here?Knowledge give us permission to

perceive our reality differently.Fundamental Attribution ErrorChange our of Energy through

better health.Clear DirectionAmple MotivationSupportive Environment

The Next GenerationAccording 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.

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.

Do You Know Where The World Health

Organization currently

rank America’s Health Care System?

We Spend The Most…Is Our Health Care The Best?

1. France2. Italy3. San Marino4. Andorra5. Malta6. Singapore7. Spain8. Oman9. Austria10. Japan11. Norway12. Portugal13. Monaco 14. Greece 15. Iceland16. Luxembourg17. Netherlands18. United Kingdom

19. Ireland20. Switzerland21. Belgium22. Colombia23. Sweden24. Cyprus25. Germany26. Saudi Arabia27. United Arab Emirates28. Israel29. Morocco30. Canada31. Finland32. Australia33. Chile34. Denmark35. Dominica36. Costa Rica

37.United States

of America

Preventable illness makes up

70% of the burden of illness and the associated expenses.

— The New England Journal of Medicine

Your body is self-healing

and self-regulating.

You live your life

through your

Nervous System

Environment

“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 University’s Definition of Wellness

Wellness is…

Cultivating Healthy Habits

HABIT

Knowledge

(WHAT)

Attitude

(WHY)

Skill

(HOW)

“Who you are speaks so loudly that I can’t hear what you say.”

What Are The 3 Three Main Causes of Poor

Health?Thinking PoorlyMoving PoorlyEating Poorly

Mental/Emotional Stress

ThoughtsMental/Emotional Stress

Thinking Better

Thinking Well-Stress SolutionsPhysiological 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 AttractionWhen our Brains Work Right- We Work

Right

•Does thought create emotion or does emotion drive thought?

•Past/Future: Thought Emotion•Present: Emotion Thought•PTC: Present Time Consciousness

The Happy MachineWe are absolutely “hard-wired” to want to

feel good.The question is HOW do we go about this?The belief that we 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 Americans who in the middle of great wealth are starving morally

How can I feel good?(pleasures)

OrWhat is a good life?

(gratifications)

Remember feeling good is a by-product of doing something good,

not a motive in and of itself.

Eight Steps Towards Building Brain Power

1. Experiential Learning2. Learn New Skills-Crossword Puzzles,

Sodoku, Musical Instrument, Cooking, Etc.3. Limit Video Games/TV/Email/Facebook4. We Need Mentors or Coaches-Perfect

Practice Makes Perfect5. “Tell Stories”6. Try New Ways of Doing The Same Things7. Reduce Dependency on Technology8. Stress Will Find You. Learn “Exit Strategies”

Physical Stress

The ProblemOur 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

The Solution- Step 1POSTUREStep 1. Proper movement and proper posture

starts in the pelvis. Squeeze your Gluts/Contract your Abs

The Solution- Step 2Step 2. Stretch the right muscles at your

desks!!Opening Postures

The Solutions- Step 3Get Moving: “Exercising gives you 4 additional hours of

productivity per day”. -Sir Richard Branson

What do you lose if you don’t Exercise?The effects of aging…. Without

exercise!!Sarcopenia: Reduction of muscle massBalanceIncrease accumulation of Body FatYour MARBLES!!

Keys to Moving WellAdjustments and Posture

Develop better alignment, range of motion, neurological communication and overall better health and well-being

Bone Soft-Tissue Motion

Cardiovascular Fitness220-Age=Max Heart RateExercise within a range of 50-90% of MHRNo more than 20-40 minutes of cycling your HR

Strength TrainingUse a trainer for guidance if you are new to S.T.Train your core movements not muscle groups Key is Effort Intensity (maximum effort)

FlexibilityYoga and Pilates are excellentDevelop you own stretching routine based on YOUR needsIf you spend time at a computer, stretching is a must to prevent poor

posture

The best time to begin Exercising

is sometime between

yesterday and tomorrow!

Bio-Chemical Stress

Weight Gain of our Kids

In 1963, 4% of our children & teens were overweight

Today that # is 17%! Source:CDC

“EPIC” study published in the Archives of Internal Medicine studied 23,000 people’s 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 <30]). 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. 2009;169(15):1355-1362

Food is Your Fuel for Energy

Food provides energy for performing

activities of daily living

Food is a Mixture of 3 Macronutrients. Can you name them?

Protein

Carbohydrate

Fat

ProteinProtein provides 4 calories/gramDairy foods, soy, chicken, beef, and

fishEgg whiteBeansCottage Cheese and Greek yogurt

are convenientPortion size = palm of handOpt for at least 15 grams of protein

per meal

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

What is another name for TransFats?

CarbohydrateCarbohydrate provides 4 calories/gramCarbs are required by the brain and nervous

systemMost think of bread, pasta, cakes and cookiesDon’t forget veggies, fruit & beans too!Portion size = size of your fistOpt for no more than 30 g per mealSubtract fiber to get “net carbs”

Question How many teaspoons of

sugar in a 20 ounce soda?

Bonus question – what is the average pH of a soda (diet or regular)?

A 20 ounce soda has 17 tsp of sugar

The Ph of a soda is 3The average teenager drinks

600 cans per year!Lead to increased obesity Depletes the body of vital

nutrientsHere’s my rule with your

car….

SODA

What Hormone is secreted when your eat sugar? Understanding Glycemic Index

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

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

Nutrition Facts: Calories 290 CaloriesTotal Fat 9 g Total Carbohydrate 31g Dietary Fiber 5g Protein 22g

Understanding Food Labels

A packaged danish

Other Helpful Hints

Rediscover your kitchen and crockpotPlan Plan PlanGet 2 refrigerators/freezersWeekly shopping: Stick to the Perimeter

primarily: Produce; Meat & Fish; Dairy and eggsBuy Organic, especially dairyConsider a meat delivery serviceBulk Shop monthly

Eating Out

Don’t look at the menuThe average restaurant portion size is 4-5 X a

normal sizeThe calories add up quicklySplit meals and ask for the “to go” container

ahead of timeNo bread before dinner!

When You Mess Up

It’s all about moderationWhen you really go off course, just get

back on at the next mealRemember the pain of discipline is much

easier to handler than the pain of regret!Stop all the excuses

What is the #1 Rule at West Point Academy?

Lead By Example

When would be the best time to move toward wellness?

In which direction would you like to move toward?Where would you rate your health on this chart?

“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”

Special Offer-Today OnlyGet a Wellness Consult and Exam for only

$20.By Appointment Only.Regularly $195 in our office. Have to sign up todayHave to be committed!