1. Let’s 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. Do You Know Where The World Health Organization in 2006 and 2008 currently rank America’s Health Care System ? We Spend The Most… Is Our Health Care The Best?

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 19. Ireland 20. Switzerland 21. Belgium 22. Colombia 23. Sweden 24. Cyprus 25. Germany 26. Saudi Arabia 27. United Arab Emirates 28. Israel 29. Morocco 30. Canada 31. Finland 32. Australia 33. Chile 34. Denmark 35. Dominica 36. Costa Rica 37.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. Before 8WW Program After 8WW Program A Picture is Worth… KNOW YOUR NUMBERS!

9. Your body is self-healing and self-regulating. You live your life through your Nervous System Environment

10. “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…

11. Cultivating Healthy Habits HABIT Knowledge (WHAT) Attitude (WHY) Skill (HOW) “Who you are speaks so loudly that I can’t 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 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

14. What gets Measured, Gets Managed Patient’s 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. 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. 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

22. The Problem Our total energy expenditure is 1/3 of our ancestors Physical inactivity is the 3 rd leading cause of death and contributes to the 2 nd (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-Age=Max 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%! Source:CDC

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 Carbohydrate Fat

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 Don’t 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 Here’s my rule with your car…. SODA

37. Jim “ I’ve 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

40. Macronutrients - Summary Carbohydrates (40%)Protein (30%)Fat (30%) 4 cal/gram4 cal/gram9 cal/gram 30 grams20 grams10 grams Bread, pasta, riceBeef, chicken, fishOils and butter Veggies, FruitsEggs, cottage cheeseNuts, seeds n avocado & beansGreek yogurt & beans NO HFCSReduce fatty proteinsNO PARTIALLY HYDROGENTAED OILS Go organic Avoid ‘fat-free’ unless dairy Size of FistSize of PalmSize 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. Nutrition Facts: Calories 290 Calories Total Fat 9 g Total Carbohydrate 31g Dietary Fiber 5g Protein 22g Understanding Food Labels A packaged danish

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 Don’t 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 It’s 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”