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?