® 8 WEEKS TO WELLNESS ® GIVE US 8 WEEKS AND WELL CHANGE THE REST OF YOUR LIFE ® Why did we create this program?

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8 WEEKS TO WELLNESS8 WEEKS TO WELLNESS®®

GIVE US 8 WEEKS ANDGIVE US 8 WEEKS ANDWE’LL CHANGE THE REST OF WE’LL CHANGE THE REST OF

YOUR LIFEYOUR LIFE®®

Why did we create this program?Why did we create this program?

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Prescription Cocktail – 52 yoa femalePrescription Cocktail – 52 yoa female

Is this what healthcare has become?

Enalapril-Enalapril-HypertensionHypertension

Toprol-AnginaToprol-Angina Pravachol-CholesterolPravachol-Cholesterol Zetia-CholesterolZetia-Cholesterol Levothyroxine-Levothyroxine-

ThyroidThyroid Prevacid-GERDPrevacid-GERD

Effexor-DepressionEffexor-Depression Dicyclomine-Dicyclomine-

DepressionDepression Flonase-AllergiesFlonase-Allergies Pulmicort-AsthmaPulmicort-Asthma Serevent-AsthmaSerevent-Asthma Nebulizer-AsthmaNebulizer-Asthma Fosamax-OsteopeniaFosamax-Osteopenia

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$1230 per month

… … and the costand the cost

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… and what about our kids

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Homework for this weekHomework for this week

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… … a picture is worth 1000 wordsa picture is worth 1000 words

Dr. Amy Harvey THEN NOW

®Congrats Jim O’MalleyCongrats Jim O’MalleyFirst to lose 125 lbsFirst to lose 125 lbs

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®Sample ReportSample Report

Patient’s health started as an “F” (disease care). In just 8 Weeks, moved to a “C”.

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And Guess What…..And Guess What…..

THESE ARE NOT TYPICAL RESULTSTHESE ARE NOT TYPICAL RESULTS

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Developing new habitsDeveloping new habits

Knowledge - What

Attitude - Why Skill - HowNEW HABITNEW HABIT

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How are we aging???How are we aging??? The idea is to die young as late as possible (Ashley The idea is to die young as late as possible (Ashley

Montagu)Montagu)

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

®Elements of 8WW™Elements of 8WW™

ChiropracticChiropractic Fitness Fitness NutritionNutrition MeditationMeditation MassageMassage

NervousSystem

Physical

Chemical Mental/Emotional

THE TRIUNE OF HEALTH

®Time Each Week: 5% of your timeTime Each Week: 5% of your time You need 3.5 hours per week in the office You need 3.5 hours per week in the office

30 – 60 minutes for massage30 – 60 minutes for massage 2 one hour sessions with trainer (weights + cardio)2 one hour sessions with trainer (weights + cardio) 2 chiropractic adjustments per week (15 minutes)2 chiropractic adjustments per week (15 minutes) 2 appointments with Kristen Z, LCN2 appointments with Kristen Z, LCN

60 min (3 separate) cardio sessions outside office60 min (3 separate) cardio sessions outside office Time to shop, plan, and cook your mealsTime to shop, plan, and cook your meals 10 min @ day meditation (schedule 2 meditation classes)10 min @ day meditation (schedule 2 meditation classes) 5 min @ night to review & record in log & plan for next day5 min @ night to review & record in log & plan for next day

®Chiropractic – Building a Strong Chiropractic – Building a Strong

FoundationFoundation

1. You live your life through your Nervous System

2. Chiropractic removes interference to that Nervous System

®Understanding Chiropractic… Understanding Chiropractic… Here’s The Secret Here’s The Secret

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.

®Why Exercise?Why Exercise?

No decline with age is as dramatic or No decline with age is as dramatic or potentially more significant than the potentially more significant than the decline in lean body massdecline in lean body mass

30 minutes of exercises/day decreases 30 minutes of exercises/day decreases your chances of Cancer by 50%your chances of Cancer by 50%

J Nutr 127:990S-991S (1997)

BODY FAT LEAN MASS

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

®The Key to Cardio Training: The Key to Cardio Training: aka HIITaka HIIT

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

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imu

m H

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®Strength Training & CardioStrength Training & Cardio The resistance in strength training is critical:The resistance in strength training is critical:

Increases lean body massIncreases lean body mass Improves basal metabolic rateImproves basal metabolic rate

Key Points to Remember:Key Points to Remember: Train upper body and lower body on separate daysTrain upper body and lower body on separate days Schedule at least one day in between workoutsSchedule at least one day in between workouts Two Types of Muscle SorenessTwo Types of Muscle Soreness

• Lactic Acid Buildup : during and post workoutLactic Acid Buildup : during and post workout• Delayed Onset Muscle Soreness (1-2 days post workout)Delayed Onset Muscle Soreness (1-2 days post workout)

You will be responsible to do Three 30-minute cardio sessions each week You will be responsible to do Three 30-minute cardio sessions each week on your own. If weight loss is a goal, perform these cardio sessions as on your own. If weight loss is a goal, perform these cardio sessions as soon as you wake up, on an empty stomach. soon as you wake up, on an empty stomach.

DO NOT COME TO OUR OFFICE TO EXERCISE DO NOT COME TO OUR OFFICE TO EXERCISE ON AN EMPTY STOMACH.ON AN EMPTY STOMACH.

®Heart Rate MonitorsHeart Rate Monitors

Highly recommended & sold at front deskHighly recommended & sold at front desk

®MassageMassage

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

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Nutrition Nutrition

Food provides Food provides energyenergy for performing for performing

activities of daily livingactivities of daily living

®Food is a MixtureFood is a Mixture

Protein

Carbohydrate

Fat

®MacronutrientsMacronutrientsCarbohydrates (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 grams10 grams

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

Fruits n veggiesFruits n veggies Eggs, cottage cheeseEggs, cottage cheese Nuts, seeds n avocado Nuts, seeds n avocado & beans& beans

NO HFCSNO HFCS Reduce fatty proteinsReduce fatty proteins NO PARTIALLY NO PARTIALLY HYDROGENTAED HYDROGENTAED

OILS OILS

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

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

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Glycemic IndexGlycemic Index

Glycemic Index is a physiological measurement of carbohydrate quality: Ideal is 55 or less

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Glycemic Index VegetablesLow GI Moderate GI

Asparagus String beans ArtichokeBean sprouts Beans, dried Sweet CornBean, green Brussels sprouts Green peasBroccoli Chives SquashCabbage Collards CarrotsCauliflower Eggplant Pinto beanCelery Kale YamChickpeas Leeks Sweet Chard, Swiss Okra potatoesCucumber OnionEndive PeppersLettuce PimentoLentils TurnipRadish Navy BeansSpinachWatercressLima BeansSoy beansSplit peasKidney beansBlack Beans

Glycemic Index of FruitsLow GI Moderate GI High GI

Strawberries Blueberries BananaTangerine Orange WatermelonTomato Grapes CantaloupeCherries Kiwi PineappleApple Kumquats DatesApricot Mango RaisinsBlackberries MulberriesCranberries PomegranateGrapefruit PapayaGuavaRaspberriesLemonLimePeachPearPlum

®Ultrameal ShakesUltrameal Shakes

Low glycemic index Low glycemic index Taken 2x/dayTaken 2x/day Blend with water; after week 1, Blend with water; after week 1,

can mix with a low G.I. fruitcan mix with a low G.I. fruit A perfect balance of protein, carbs A perfect balance of protein, carbs

and fatand fat Comes in 8 soy flavors and 2 Comes in 8 soy flavors and 2

whey flavorswhey flavors Proven to reduce cholesterol and Proven to reduce cholesterol and

triglycerides and increase HDLs triglycerides and increase HDLs by 25% more than just diet alone by 25% more than just diet alone (Nutrition & Metabolism, 2008 5:29)(Nutrition & Metabolism, 2008 5:29)

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

Understanding Food Labels

A packaged danish

®8WW Dietary Guidelines8WW Dietary Guidelines Plan your mealsPlan your meals

Eat 5 meals each day, of which 2 Eat 5 meals each day, of which 2 meals will consist of an Ultrameal meals will consist of an Ultrameal shake.shake.

A meal will consist of 1 protein, 1 A meal will consist of 1 protein, 1 carbohydrate and 1 fat portioncarbohydrate and 1 fat portion

During the first week, your During the first week, your carbohydrate choice can only be carbohydrate choice can only be from the low glycemic vegetables from the low glycemic vegetables (see page 49 in manual)(see page 49 in manual)

After the first week, when choosing After the first week, when choosing your carbohydrate, you are allowed your carbohydrate, you are allowed a pasta or grain with your breakfast a pasta or grain with your breakfast and lunch only. In other words, this and lunch only. In other words, this must be consumed prior to 1:00pm.must be consumed prior to 1:00pm.

Use your hand as a guide for portion Use your hand as a guide for portion control.control.

Drink water every day; Consume ½ Drink water every day; Consume ½ your body weight in ounces; e.g. if your body weight in ounces; e.g. if you weight 150 pounds, consume at you weight 150 pounds, consume at least 75 ounces each day.least 75 ounces each day.

Rediscover your kitchen and Rediscover your kitchen and cookbooks.cookbooks.

Caffeine is OK; No more than 2 cups Caffeine is OK; No more than 2 cups per day. No artificial sweeteners!per day. No artificial sweeteners!

You may have 1 free day per week in You may have 1 free day per week in weeks 2 thru 8.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

®Or Use RecipesOr Use RecipesSAUSAGE EGG MUFFINS – MAKES 6 SERVINGSSAUSAGE EGG MUFFINS – MAKES 6 SERVINGS WEEK 1 RECIPEWEEK 1 RECIPE

CaloriesCalories Protein Protein FatFat CarbsCarbsFiberFiber

4 ounces turkey sausage4 ounces turkey sausage 224224 2020 1212 1212 006 eggs and 6 egg whites6 eggs and 6 egg whites 531531 7272 2727 00 001 can (132 gram) drained sliced mushrooms1 can (132 gram) drained sliced mushrooms 3333 22 00 77 331 cup shredded cheese1 cup shredded cheese 330330 1818 2828 00 001/2 cup diced onions n peppers (can use frozen)161/2 cup diced onions n peppers (can use frozen)16 00 00 44 00

TotalTotal 11341134 1313 6767 2323 33 Total Per Serving Total Per Serving 189189 1919 1111 3.83.8 0.50.5

Net Carbs Per ServingNet Carbs Per Serving 3.33.3

Preheat oven to 350 degrees. Coat a 6-cup large muffin tin with cooking spray or line withPreheat 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 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 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 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 centermixture 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 comes outs clean.  Let cool and then place in sandwich bags and refrigerate.  Microwave about 50 seconds and enjoy!!about 50 seconds and enjoy!!

®A Typical DayA Typical Day

Breakfast 7 AM

Ultrameal 10 AM

Lunch 1 PM

Ultrameal 4 pm

Dinner 7 pm

®EPA/DHA Extra StrengthEPA/DHA Extra Strength

2 Fish Oils each day2 Fish Oils each day Lower cholesterol and Lower cholesterol and

triglyceride levels triglyceride levels Reduce the risk of heart Reduce the risk of heart

disease disease Lower blood pressure Lower blood pressure Anti-inflammatoryAnti-inflammatory Freeze if they repeat on Freeze if they repeat on

youyou

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Bring with you each visitBring with you each visit Weigh in once per week in our office and record in your logWeigh in once per week in our office and record in your log

got 8ww log?

®MeditationMeditation

The only true way to stop the chatter up thereThe only true way to stop the chatter up there 4 healing breath CD; Listen to your CD at least 4 healing breath CD; Listen to your CD at least

10 minutes each day10 minutes each day Meditation Classes: 2 classes are included in Meditation Classes: 2 classes are included in

your program - @ other Friday at 6:30 pm; @ your program - @ other Friday at 6:30 pm; @ other Thursday at 9 amother Thursday at 9 am

®What’s NextWhat’s Next

Schedule Initial Exam w/ Doctor (even if you Schedule Initial Exam w/ Doctor (even if you decide not to do 8WW)decide not to do 8WW)

Schedule with Dietician, meditation classes, Schedule with Dietician, meditation classes, and Chiropractic, exercise and massage apptsand Chiropractic, exercise and massage appts

Get Blood Work (12 hr. fast): Additional CostGet Blood Work (12 hr. fast): Additional Cost Read your manual…Read your manual…Read Read your manual…Read your manual…Read

your manual…Read your manual……………your manual…Read your manual…………… Remove all temptations from your kitchen and Remove all temptations from your kitchen and

pantry and get your family on board to support pantry and get your family on board to support you. Tell them “it’s all about me for the next 8 you. Tell them “it’s all about me for the next 8 weeks”.weeks”.

®PitfallsPitfalls

Week one not following only veggie ruleWeek one not following only veggie rule Needing more dietary guidance (meet with Needing more dietary guidance (meet with

Kristen in week one)Kristen in week one) No planningNo planning Not doing cardio outside of officeNot doing cardio outside of office Not bringing in manual to reviewNot bringing in manual to review Not recording foods & exerciseNot recording foods & exercise Not doing meditation Not doing meditation