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Health care costs have been rising for several years. Expenditures in the United States on health care surpassed $2.3 trillion in 2008, more than three times the $714 billion spent in 1990, and over eight times the $253 billion spent in 1980. Stemming this growth has become a major policy priority, as the government, employers, and consumers increasingly struggle to keep up with health care costs. [1] In 2008, U.S. health care spending was about $7,681 per resident and accounted for 16.2% of the nation’s Gross Domestic Product (GDP); this is among the highest of all industrialized countries Absent reform, there is general agreement that health costs are likely to continue to rise in the foreseeable future. (Kaiser Family Foundation)
Prescription Cocktail – 52 yoa female • 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-Osteopenia Is this what healthcare has become?
… and the cost $1230 per month
… a picture is worth 1000 words THEN NOW Dr. Amy Harvey
Sample Report Patient’s health started as an “F” (disease care). In just 8 Weeks, moved to a “C”.
“We will all be judged by one thing… the result” Vince Lombardi
Changing Habits WHAT (Knowledge) HOW (skill) WHY (attitude)
How are we aging??? • The idea is to die young as late as possible (Ashley Montagu) • Do you make regular deposits in your “health” savings account
Elements of 8WW™ • Chiropractic • Fitness • Nutrition • Meditation • Massage
Time Each Week: 5% of your time • You need 3.5 hours per week in the office • 30 – 60 minutes for massage • 2 one hour sessions with trainer (weights + cardio) • 2 chiropractic adjustments per week (15 minutes) • 2 appointments nutrition consults • 2 meditation classes • 60 min (3 separate) cardio sessions outside office • Time to shop, plan, and cook your meals • 10 min @ day meditation (schedule 2 meditation classes) • 5 min @ night to review & record in log & plan for next day
Chiropractic – Building a Strong Foundation • You live your life through your Nervous System • Chiropractic removes interference to that Nervous System
Understanding Chiropractic… Here’s The Secret It is critical that the messages from the brain travel up and down the spinal cord, through the spinal openings, and reach the body systems without interference.
Why Exercise? • 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% J Nutr 127:990S-991S (1997) BODY FAT LEAN MASS EXERCISE------------->
The Key to Cardio Training: aka HIIT • 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 cardio sessions as soon as you wake up, on an empty stomach.
Strength Training • 3 to 1 ROI • You will be sore • DO NOT COME TO OUR OFFICE TO EXERCISE ON AN EMPTY STOMACH.
Heart Rate Monitors • Highly recommended & sold at front desk
Massage • Massage is not a luxury, it is a necessity. • Communicate with your massage therapist
Food is a Mixture Protein Fat Carbohydrate
Macronutrients Carbohydrates (40%) Protein (30%) Fat (30%) 4 cal/gram 4 cal/gram 9 cal/gram 30 grams + 20 grams + 10 grams = 290 calories Size of Fist Size of Palm Size of Thumb Bread, pasta, rice Beef, chicken, fish Oils and butter Veggies, Fruits Eggs, cottage cheese, Nuts, seeds n avocado & beans Greek Yogurt, & beans NO HFCSReduce fatty proteinsNO PARTIALLY HYDROGENTAED OILS Go organic Avoid ‘fat-free’ unless dairy
Glycemic Index Glycemic Index is a physiological measurement of carbohydrate quality: Ideal is 55 or less
Glycemic Index of Fruits Low GIModerate GIHigh GI Strawberries Blueberries Banana Tangerine Orange Watermelon Tomato Grapes Cantaloupe Cherries Kiwi Pineapple Apple Kumquats Dates Apricot Mango Raisins Blackberries Mulberries Cranberries Pomegranate Grapefruit Papaya Guava Raspberries Lemon Lime Peach Pear Plum Glycemic Index Vegetables Low GIModerate GI Asparagus String beans Artichoke Bean sprouts Beans, dried Sweet Corn Bean, green Brussels sprouts Green peas Broccoli Chives Squash Cabbage Collards Carrots Cauliflower Eggplant Pinto bean Celery Kale Yam Chickpeas Leeks Sweet Chard, Swiss Okra potatoes Cucumber Onion Endive Peppers Lettuce Pimento Lentils Turnip Radish Navy Beans Spinach Watercress Lima Beans Soy beans Split peas Kidney beans Black Beans
Ultrameal Shakes • 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)
Understanding Food Labels Nutrition Facts: Calories 290 Calories Total Fat 9 g Total Carbohydrate 31g Dietary Fiber 5g Protein 22g
8WW Dietary Guidelines • 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.
CREATE YOUR MEALS PROTEIN Portion Size: palm of hand; approximately 20-30 grams per serving Eggs- 2 whole or 3 whites plus 1 whole egg Fish- 3-5oz fresh or ¾ cup canned packed in water Lean meat - size of palm of hand Poultry – size of palm of hand Soy/Legumes - 1 cup fresh Cottage Cheese- Skim or low-fat (3/4 cup) Ricotta Cheese- Skim or non-fat (1/2 cup) Yogurt- Low-Fat/Low Sugar (1 cup) FATS Portion Size: index finger = 10 grams per serving Olive Oil - 2tsp Flaxseed Oil- 2tsp Avocado- 1 normal slice Nuts (almonds, hazelnuts, walnuts) - 10 Seeds (flax, pumpkin, sunflower, etc) 1 tbsp Eggless Mayonnaise (from canola oil) - 1 tbsp Butter (use sparingly) - 2 tsp **Avoid Margarine because of trans fat CARBOHYDRATES Portion Size: size of fist; keep portion size less than 30 grams per serving Bread - Whole Grain (minimally processed) - 1slice Whole -wheat Tortilla- 1 small 100% Whole Wheat Pasta- ½ cup High fiber cereal - ½ cup Basmati or Brown Rice- ½ cup Vegetables (low GI) - Unlimited Vegetables (moderate GI) - 1 ½ cup Fruit (low GI) - 1 cup Fruit (moderate GI) - ½ cup
SAUSAGE EGG MUFFINS – MAKES 6 SERVINGS WEEK 1 RECIPE Calories Protein Fat Carbs Fiber 4 ounces turkey sausage 224 20 12 12 0 6 eggs and 6 egg whites 531 72 27 0 0 1 can (132 gram) drained sliced mushrooms 33 2 0 7 1 cup shredded cheese 330 18 28 0 1/2 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 3.8 0.5 Net Carbs Per Serving 3.3 Preheat oven to 350 degrees. Coat a 6-cup large muffin tin with cooking spray or line 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 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 center comes outs clean. Let cool and then place in sandwich bags and refrigerate. Microwave about 50 seconds and enjoy!!
Order online at Iccara Restaurant • Deliveries Monday and Thursday
A Typical Day Breakfast7 AM Ultrameal10 AM Lunch 1 PM Ultrameal4 pmDinner 7 pm
EPA/DHA Extra Strength One gram (or more) of fish oils each day
got 8ww log? • 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
What’s Next • Schedule Initial Exam w/ Doctor (even if you decide not to do 8WW) • Schedule with Dietician, meditation classes, and Chiropractic, exercise and massage appts • Get Blood Work (12 hr. fast): Additional Cost • Read your manual…Read your manual…Read your manual…Read your manual…………… • Remove all temptations from your kitchen and pantry and get your family on board to support you. Tell them “it’s all about me for the next 8 weeks”.
Pitfalls • Week one not following only veggie rule • Needing more dietary guidance • No planning • Not doing cardio outside of office • Not bringing in manual to review • Not recording foods & exercise • Not doing meditation
“To achieve personal meaning you must do something that points to something, or someone, other than oneself, by giving yourself to a cause to serve or another person to love.” Victor Frankl “Become less selfish and more self-less”
