let’s talk health-yours!! dr. dane donohue graduated from texas chiropractic college owner of...
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Let’s Talk Health-Yours!!Dr. Dane DonohueGraduated from Texas
Chiropractic CollegeOwner of Wellness
Solution Centers in Newtown
Developed 8 Weeks to Wellness
Married, two boys, age 12 and 16
My Mission: Get YOU Healthy!
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Why Are We Here?Knowledge give us permission to
perceive our reality differently.Fundamental Attribution ErrorChange our level of health through
better Awareness and IntentionsClear DirectionAmple MotivationSupportive Environment
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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.
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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.
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Do You Know Where The World Health Organization in 2006 and 2008 currently
rank America’s Health Care System?
We Spend The Most…Is Our Health Care The Best?
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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
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Preventable illness makes
up 70% of the burden of
illness and the associated expenses.
— The New England Journal of Medicine
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Before 8WW Program
After 8WW Program
A Picture is Worth…Client Summary Steve Weiss
Before After
Parameters BEFORE AFTER CHANGE Rating Rating
Age 51 51 0Sex M M 0BMI 36.3 32.1 4.2 1 2
BP Diastolic 72 80 -8 7 6Waist/Hip Ratio 1.07 1.04 0.02 2 2
Phase Angle 6.8 6.4 0.4 4 1LBM % 66.2 69.9 -3.7 1 4
Intra H20 44.5 54.8 -10.3 1 7Glucose 108 86 22 3 7
Hemoblobin A1c 6.4 5.6 0.8 3 5Homocysteine 5 8 -3 7 6
High Sensitivity CRP 2.2 2 0.2 5 5Insulin 16 8 8 6 7
Chol/HDL Ratio 5.47 4.66 0.82 2 3Triglyceride/HDL Ratio 9.35 4.55 4.80 1 4
Health Satisfaction Score 45 92 -47 1 4Medical Symptoms Score 38 9 29 3 7
Total Score 47 70
KNOW YOUR NUMBERS!
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Your body is self-healing
and self-regulating.
You live your life
through your
Nervous System
Environment
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“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…
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Cultivating Healthy Habits
HABIT
Knowledge
(WHAT)
Attitude
(WHY)
Skill
(HOW)
“Who you are speaks so loudly that I can’t hear what you say.”
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What Are The 3 Three Main Causes of Poor
Health?Thinking PoorlyMoving PoorlyEating Poorly
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“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
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What gets Measured, Gets ManagedClient Summary Christine Reilly
Before After
Parameters BEFORE AFTER CHANGE Rating Rating
Age 53 53 0Sex F F 0BMI 44.3 38.7 5.6 1 1
BP Diastolic 70 78 -8 7 6Waist/Hip Ratio 1.00 0.95 0.05 1 1
Phase Angle 6.9 7.6 -0.7 7 7LBM % 54.9 58 -3.1 1 1
Intra H20 49.6 52.9 -3.3 6 7Glucose 129 88 41 1 7
Hemoblobin A1c 7.1 5.5 1.6 1 6Homocysteine 9.2 12.5 -3.3 6 4
High Sensitivity CRP 1 0.74 0.26 6 7Insulin 60 10 50 1 7
Chol/HDL Ratio 3.82 2.94 0.88 5 7Triglyceride/HDL Ratio 3.98 1.44 2.55 5 7
Health Satisfaction Score 81 145 -64 3 7Medical Symptoms Score 30 14 16 5 7
Total Score 56 82
Patient’s Health started as an “F” (disease care).
In just 8 Weeks, moved to a “B” and selected another 8WW program.
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Mental/Emotional Stress
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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
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•Does thought create emotion or does emotion drive thought?
•Past/Future: Thought Emotion•Present: Emotion Thought•PTC: Present Time Consciousness
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The Happy MachineWe are absolutely “hard-wired” to want to
feel goodThe question is HOW do we go about this?The belief that kids 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 kids who in the middle of great wealth are starving morally
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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.
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Physical Stress
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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
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The Solution- Step 1Get yourself to move well!!Step 1. Proper movement and proper posture
starts in the pelvis.
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The Solution- Step 2Step 2. Stretch the right muscles at your
desks!!
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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
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The best time to begin Exercising
is sometime between
yesterday and tomorrow!
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Bio-Chemical Stress
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Weight Gain of our Kids
In 1963, 4% of our children & teens were overweight
Today that # is 17%! Source:CDC
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Food is Your Fuel for Energy
Food provides energy for performing
activities of daily living
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Food is a Mixture of 3 Macronutrients. Can you name them?
Protein
Carbohydrate
Fat
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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
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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
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What is another name for TransFats?
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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”
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Question How many teaspoons of
sugar in a 20 ounce soda?
Bonus question – what is the average pH of a soda (diet or regular)?
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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
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Jim “I’ve gone from existing to living”
To date, Jim has lost over 140 lbs.
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What Hormone is secreted when your eat sugar? Understanding Glycemic Index
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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
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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
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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
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Other Helpful Hints
Rediscover your kitchen and crockpotPlan Plan Plan-5 breakfasts, 5 lunches, 5 dinnersGet 2 refrigerators/freezersWeekly shopping: Stick to the Perimeter
primarily: Produce; Meat & Fish; Dairy and eggsBuy Organic, especially dairyConsider a meat delivery serviceBulk Shop monthly
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Eating Out
Don’t look at the menuThe average restaurant portion size is 4-5 X a
normal sizeThe calories add up quicklyNo Starch-Double VegetableSplit meals and ask for the “to go” container
ahead of timeNo bread before dinner!
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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
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What is the #1 Rule at West Point Academy?
Lead By Example
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“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”