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Transcript of Wellness by choice Not by chance!. Why Are We Here? Knowledge give us permission to perceive our...
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!