You 2.0Upgrade your operating system

Hydration

Nutrition

Exercise

Sleep/Rest

Stress Management

We upgrade our phones, computers, our degrees, but what about us. Are we running on the best operating system?

(you)Upgrade 2.0

The Wheel of Life

•The Wheel of Life is a diagnostic tool to enable you to see instantly where your life is at the current moment. It is a snapshot of where you are, or an instant visual check.

•The Wheel of Life is divided into twelve segments. Each segment represents an area of your life

Instructions

•The center is a 0 and the 10 is on the circumference.

•Consider each segment of the circle. Ask yourself how you feel (not what you think) about the subject represented by that segment at this moment.

•Give each segment a dotted score from 0-10 where 0 is low and 10 is high

Understanding the Wheel of

Life

•Now connect your dots, from one segment to the other

•What is the shape of your wheel? If you put it on the ground and gave it a push, would it move forward?

•The more robust your wheel, the better you are doing

•Which areas are your lowest, your highest?

The Bad News

• 8/10 of us will die because of non-communicable diseases sooner than our time.

•Our children’s generation will be the first generation to live a shorter life. Their life is also destined to be filled with more suffering

The Good News

•This is reversible. Non-communicable diseases are preventable, in many cases curable through a Healthy Lifestyle

•The bonus is that you will have more energy and health to be a better you

•It’s not a quick fix or a pill, so it will take some work

Hydration

The human body is made up of over 2/3 water Brain 95% Blood 82% Lungs 90% Muscle 75%

Without water, we would die in a few days, it is our gas

Functions of Water

Transports nutrients and oxygen to cells

Moisturizes the air in lungs

Helps with metabolism

Protects our vital organs

Helps our organs to absorb nutrients better

Regulates body temperature

Detoxifies

Protects and moisturizes our joints

Dehydration 2% Dehydration Tiredness Migraines Constipation Muscle Cramps Irregular Blood Pressure Kidney problems Dry skin

20% Dehydration Death

Signs of Dehydration

Dark urine

Dry skin

Thirst

Hunger

Fatigue

75% of Americans are chronically dehydrated

Benefits of water

Lose weight Appetite suppressant Filling and calorie free 30% higher calorie burn rate

after water intake

Natural Remedy Headaches, Backaches

Look Younger/Healthier More elastic skin Skin problems improve

Digestion/ Constipation Removes toxins, dead cells,

waste When dehydrated, your

body pulls water from stool

Benefits of Water Boosts Immunity

Kidney stones, UTI Water is a solvent that does

not allow salts and minerals to accumulate

Heart Attack Maintains proper viscosity

of the blood and plasma Cancer

Reduces risk of bladder and colon cancer

Relieves Fatigue When dehydrated, the heart

compensates, exhausting all organs… and you

How much water (average)

Water intake per day Weight ÷ 30 = Liters per day

For example: 75 kilograms ÷ 30= 2.5 liters per day

Tips

Swap water for other drinks

Drink water with meals

Combine habits

Bring a stylish water bottle to school/work

Drink herbal tea

Include mint, lemons, cucumbers in water for flavor

Refill after restroom

Get a glass you love

Place a glass by your bed

Eat your Water Water content in fruits and

vegetables is high 85% apples, apricots 87% oranges 91% broccoli 92% watermelon,

cauliflower, peppers, spinach

94% tomatoes 96% cucumbers

Benefits of Good Nutrition

An effective weight loss solution

Increased productivity with increased mental alertness

Protection against non-communicable diseases

Reduces heartburn, constipation, kidney stones, feeling bad or bad digestive problems

All in one pharmacy with a stronger immune system

Eat Food, Not Much, Mostly Plants.

Eat Food

Whole Foods

• Don’t eat anything your grandmother would not recognize as food • Whole Foods can be found in the peripheries of the supermarket

Wheat Flour, Sugar, Corn Syrup, Vegetable Fat (Partially Hydrogenated Palm Oil), Shortening (Partially Hydrogenated Palm Oil, Coconut Oil), Sorbitol, Cocoa Powder, Whole Milk Powder, Lactose, Leavening (Ammonium Bicarbonate, Sodium Bicarbonate, Monocalcium Phosphate), Cocoa Mass, Salt, Emulsifier (Soy Lecithin, Mono & Diglycerides), Vanillin, Hydrolyzed Milk Protein, Artificial Vanilla Flavor.

Dates

Food vs. Food Like Substances

Potato Flakes, Sunflower oil, unmodified potato starch, rice flour, sodium diacetate, salt, sugar, lactose, dextrose, monosodium glutamate, sodium citrate, malic acid, partially hydrogenated soybean and cottonseed oil, citric acid, maltodextrin, mono and diglycerides, soy lecithin, sodium caseinate, buttermilk solids, disodium inosinate, disodium guanylate, artificial color (Yellow 5) and Natural and Artificial Flavors.

Potatoes, Sunflower Oil, salt

Whole Grains

Not Much

Eating Schedule Eat Breakfast like a King,

Lunch like a Prince and dinner like a Pauper

Make sure you snack in between meals to keep hunger at bay, snack on fruit, veggies and nuts

Make sure to stop eating three hours before bedtime

Mostly Plants

Decrease Animal Protein

Do not eat any processed meats High in calories, fat and

sodium Increases your chance of

heart disease, cancer, diabetes

Eat lean whole animal protein in moderation

Eat a variety of protein: beans, lentils, whole grains, fungi, nuts and seeds all contain healthy forms

Benefits of Eating Plants

Ward of Disease

Keep weight in check

Live longer

Stronger bones

Reduce risk of food borne illnesses

Ease the symptoms of menopause

More energy

More regular

Benefits of Exercise

Eases stress and anxiety

Lifts your mood

Sharpens brain power

Improves self esteem

Boosts energy

Controls weight

Combats health conditions

Promotes better sleep

Keeps Alzheimer at bay

Sparks sex life (vava voom)

Helps you connect with family and friends

Tips on Being More Active

Mix physical activity with your social life

Find a workout buddy

Exercise in the AM

Exercise Five Times a Week (1/2 an hour a day)

Buy your TV time

Dance

Start small, reward showing up

Benefits of Sleep

Improve memory

Live longer

Treat inflammation

Improve creativity

Be a winner

Maintain a healthy weight

Lower stress

Avoid mistakes

Avoid depression

Boost your immune system

Tips for good sleep

Stop eating three hours before you sleep

Cut caffeine/nicotine eight hours before

Your bed is for sleeping, cuddling and love

Sleep on schedule

Alcohol= less restful sleep

Turn off electronics an hour before bedtime

Read, read, read

Effects of Stress Inability to cope with a threat

(real or imaginary) that results in a series of responses to your being

Poor health

Lowers immunity

Increases your risk for accidents, depression, headaches, digestive problems, sleeping disorders

Issues with relationships

Negative Coping

Smoking

Drinking

Overeating, under eating

Withdrawing

Sleeping too much

Procrastinating

Taking out your stress on others

Positive Coping Go for a walk

Call a good friend

Write in your journal, draw

Tackle an assignment

Savor a warm cup or coffee or tea

Play with a pet

Listen to music

Watch a comedy

Use the 24 hour-rule

Keep a treasure box

Thank you! Any Questions?