®Changing HabitsChanging Habits

WHY (attitude)

HOW(skill)

WHAT(Knowledge)

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Enalapril-Hypertension

Toprol-Angina Pravachol-

Cholesterol Zetia-Cholesterol Levothyroxine-

Thyroid Prevacid-GERD

Effexor-Depression Dicyclomine-

Depression Flonase-Allergies Pulmicort-Asthma Serevent-Asthma Nebulizer-Asthma Fosamax-

OsteopeniaIs this what healthcare has become?

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Name Millions Rx Use1 Hydrocodone 131 Pain2 Simvistatin 94 Cholesterol3 Lisinopril 87 Blood Pressure4 Levothyroxine 70 Thyroid5 Generic Norvasc 57 Angina/Blood Pressure

6 Generic Prilosec 53 Antacid

7 Azithromycin 52 Antibiotic

8 Amoxicillin 52 Antibiotic

9 Metformin 48 Diabetes10 Hydrochlorothiazide 48 Blood Pressure

692 2010 top prescribed drugs

Top Prescribed Drugs in America

®2011 Rank

Therapeutic Class Sales2010

Sales2011

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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Stop the Hunger - world hunger statistics updated in real time

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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

93% of Diabetes Prevented

81% of Heart Attacks Prevented

50% of Strokes Prevented

36% of All Cancers Prevented

EPIC Study – 23,000 people

4 simple behaviors Outcomes

Arch Intern Med. 2009;169(15):1355-1362

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https://www.youtube.com/watch?v=4p1FmrWdeqs

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The idea is to die young as late as possible (Ashley Montagu)

Do you make regular deposits in your “health” savings account

®Changing HabitsChanging Habits

WHY (attitude)

HOW(skill)

WHAT(Knowledge)

®

®

®Changing HabitsChanging Habits

WHY (attitude)

HOW(skill)

WHAT(Knowledge)

®

Nutrition Meditation Massage Fitness Chiropractic

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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 Doctor’s evaluation and weigh-in. • I will reduce activities that make me feel good but don’t add value to my life (e.g. TV, smoking, etc.).

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Protein

Carbohydrate

Fat

®Carbohydrates (40%)Carbohydrates (40%) Protein (30%)Protein (30%) Fat (30%)Fat (30%)

4 cal/gram4 cal/gram 4 cal/gram4 cal/gram 9 cal/gram9 cal/gram

30 grams30 grams ++ 20 grams20 grams ++ 10 grams = 290 calories10 grams = 290 calories

Size of FistSize of Fist Size of PalmSize of Palm Size of ThumbSize of Thumb

Bread, pasta, riceBread, pasta, rice Beef, chicken, fishBeef, chicken, fish Oils and butterOils and butter

Veggies, FruitsVeggies, Fruits Eggs, cottage cheese,Eggs, cottage cheese, Nuts, seeds n Nuts, seeds n avocado avocado

& beans& beans Greek Yogurt, & beansGreek Yogurt, & beans

NO HFCSNO HFCS Reduce fatty proteinsReduce fatty proteins NO PARTIALLYNO PARTIALLYHYDROGENTAED OILS HYDROGENTAED OILS

Go organicGo organic Avoid ‘fat-free’ unless Avoid ‘fat-free’ unless dairydairy

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

Understanding Food Labels

® 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 1:00pm.

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.

®PROTEINPortion Size: palm of hand; approximately 20-30 grams per servingEggs- 2 whole or 3 whites plus 1 whole eggFish- 3-5oz fresh or ¾ cup canned packed in waterLean meat - size of palm of hand Poultry – size of palm of handSoy/Legumes - 1 cup freshCottage Cheese- Skim or low-fat (3/4 cup)Ricotta Cheese- Skim or non-fat (1/2 cup)Yogurt- Low-Fat/Low Sugar (1 cup)

FATSPortion Size: index finger = 10 grams per servingOlive Oil - 2tspFlaxseed Oil- 2tspAvocado- 1 normal sliceNuts (almonds, hazelnuts, walnuts) - 10Seeds (flax, pumpkin, sunflower, etc) 1 tbspEggless Mayonnaise (from canola oil) - 1 tbspButter (use sparingly) - 2 tsp**Avoid Margarine because of trans fat

CARBOHYDRATES Portion Size: size of fist; keep portion size less than 30 grams per servingBread - Whole Grain (minimally processed) - 1sliceWhole -wheat Tortilla- 1 small100% Whole Wheat Pasta- ½ cupHigh fiber cereal - ½ cupBasmati or Brown Rice- ½ cupVegetables (low GI) - UnlimitedVegetables (moderate GI) - 1 ½ cupFruit (low GI) - 1 cupFruit (moderate GI) - ½ cup

CREATE YOUR MEALS

®SAUSAGE EGG MUFFINS – MAKES 6 SERVINGS WEEK 1 RECIPE

Calories Protein Fat Carbs Fiber4 ounces turkey sausage 224 20 12 12 06 eggs and 6 egg whites 531 72 27 0 01 can (132 gram) drained sliced mushrooms 33 2 0 71 cup shredded cheese 330 18 28 01/2 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 3.80.5

Net Carbs Per Serving 3.3

Preheat oven to 350 degrees. Coat a 6-cup large muffin tin with cooking spray or line withpaper 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

centercomes outs clean.  Let cool and then place in sandwich bags and refrigerate.  Microwave about 50 seconds and enjoy!!

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Breakfast 7 AM

Ultrameal 10 AM

Lunch 1 PM

Ultrameal 4 pm

Dinner 7 pm

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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 5:29)

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One gram (or more) of fish oils each day

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Don’t 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

got 8ww log?

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

®“The state of your life is nothing more that a reflection of your state of mind.” Wayne Dyer

® 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 127:990S-991S (1997)

BODY FAT LEAN MASS

EXERCISE------------->

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High Intensity Interval Training

0%10%20%30%40%50%60%70%80%90%

100%

1 3 5 7 9 11 13 15 17 19

Time (minutes)

% o

f M

ax

imu

m H

ea

rt

Ra

te

You will be responsible to do Three 20-30-minute cardio sessions 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 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. cardio sessions as soon as you wake up, on an empty stomach.

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3 to 1 ROI3 to 1 ROI

Good Soreness Versus Good Soreness Versus Bad SorenessBad Soreness

DO NOT COME TO OUR OFFICE TO DO NOT COME TO OUR OFFICE TO EXERCISE ON AN EMPTY STOMACHEXERCISE ON AN EMPTY STOMACH DO OUTSIDE CARDIO ON EMPTY DO OUTSIDE CARDIO ON EMPTY STOMACHSTOMACH

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Highly recommended & sold at front desk

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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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It is criticalIt is critical that the that the messages from the messages from the brain travel up and brain travel up and down the spinal down the spinal cord, through the cord, through the spinal openings, and spinal openings, and reach the body reach the body systems without systems without interference.interference.

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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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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?v=Z1QmeEdFOSc

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