Weight Loss and Weight Loss and Fitness TipsFitness TipsA New Years ResolutionA New Years Resolution

ProtocolProtocol

Andrew’s StoryAndrew’s Story

Over weightOver weight Stressed outStressed out Low sleepLow sleep Aggressive surrounded by aggressionAggressive surrounded by aggression Creative driven by adrenaline Creative driven by adrenaline ““You’re Fired” (one finger/three fingers)You’re Fired” (one finger/three fingers)

Andrews transformationAndrews transformation

LeanLean Stress “tolerant”Stress “tolerant” Better sleep? Better wake!Better sleep? Better wake! Peaceful surrounded by PeacePeaceful surrounded by Peace Creative driven by Calling (no fof) Creative driven by Calling (no fof) You’re Hired!You’re Hired!

Andrew = Me and YouAndrew = Me and You

Statistics for the USStatistics for the US

The trend is alarmingThe trend is alarming Mayan calendar says the end is nearMayan calendar says the end is near CDC says our “ends” are “huge”CDC says our “ends” are “huge” Human anatomy is changingHuman anatomy is changing Human physiology is changingHuman physiology is changing Disease is increasingDisease is increasing Pharmaceuticals are giving false hopePharmaceuticals are giving false hope

Obesity Trends* Among U.S. AdultsBRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1990

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1995

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1997

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. AdultsBRFSS, 2000

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. AdultsBRFSS, 2001

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. AdultsBRFSS, 2003

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. AdultsBRFSS, 2004

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. AdultsBRFSS, 2005

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsBRFSS, 2008

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

What does it all mean?What does it all mean?

Colorado +++

Oklahoma ---West Virginia---Mississippi---Alabama---South Carolina---

Society is changingSociety is changing

““Time saving devices”Time saving devices” Longer work hoursLonger work hours Dual incomes splits the home dutiesDual incomes splits the home duties Tough economy requires 2Tough economy requires 2ndnd jobs jobs Traffic and distance travel = “butt time”Traffic and distance travel = “butt time” Less time more “fast food”Less time more “fast food” Stress = hunting for fast reward (fof)Stress = hunting for fast reward (fof)

Who is to blame?Who is to blame?

Food industryFood industry Health industryHealth industry Insurance industryInsurance industry Pharmaceutical industryPharmaceutical industry GovernmentGovernment TelevisionTelevision Late night ads for wonder pillsLate night ads for wonder pills Mom and dadMom and dad The guy who stole your parking space outside The guy who stole your parking space outside

Whole Foods Market and made you walk farWhole Foods Market and made you walk far

Back to basicsBack to basics

What goes in must come outWhat goes in must come out Calories in are necessary for daily dutiesCalories in are necessary for daily duties Taking more calories than necessary Taking more calories than necessary

leads to storage (human hibernation?!-leads to storage (human hibernation?!-pima indians with the thrifty gene)pima indians with the thrifty gene)

No limit to what the body will storeNo limit to what the body will store Like leukemia, something is gonna giveLike leukemia, something is gonna give Input must = outputInput must = output

-Output-Output

Basal metabolic rateBasal metabolic rate

www.runnersweb.com/running/bmr.htmlwww.runnersweb.com/running/bmr.html

Metabolic rateMetabolic rate

Complicated but efficient to know how Complicated but efficient to know how many calories you need to balance many calories you need to balance activityactivity

Or….how much activity needed to Or….how much activity needed to balance food intakebalance food intake

METs (metabolic METs (metabolic equivalents)equivalents)

1 MET = 1 cal/kg/hr1 MET = 1 cal/kg/hr

Goal to burn Goal to burn 500500 MET / week MET / week

http://prevention.sph.sc.edu/tools/compendium.htmhttp://prevention.sph.sc.edu/tools/compendium.htm

Fad diets…..Fad diets…..

PritikinPritikin AtkinsAtkins Low fatLow fat South beachSouth beach Weight watchersWeight watchers NutrisystemsNutrisystems Seattle suttonSeattle sutton

Carbs are still Hot!Carbs are still Hot!

Low carbsLow carbs Glycemic indexGlycemic index Glycemic loadGlycemic load

Glycemic Glycemic indexindex

A ranking of A ranking of carbohydrates based carbohydrates based on their effect on on their effect on blood glucose levels blood glucose levels within 2 to 3 hours within 2 to 3 hours after a mealafter a meal

All-BranAll-Bran LowLow 4242

Porridge, Porridge, non non instantinstant

LowLow 4949

Oat branOat bran MediumMedium 5555

MuesliMuesli MediumMedium 5656

Mini Mini Wheats Wheats (wholem(wholemeal)eal)

MediumMedium 5757

Shredded  Shredded  WheatWheat MediumMedium 6969

Golden Golden GrahamGrahamss

HighHigh 7171

Puffed Puffed wheatwheat HighHigh 7474

WeetabixWeetabix HighHigh 7777

Rice Rice KrispiesKrispies HighHigh 8282

Pictures of Low/High GI Meals &

Snacks

GI = 60 GL = 48 GI = 42 GL = 31

Pictures of Low/High GI Meals & Snacks

GI = 85 GL = 48 GI = 39 GL = 22

Pictures of Low/High GI Meals & Snacks

GI = 83 GL = 19 GI = 14 GL = 1

Pictures of Low/High GI Meals & Snacks

GI = 80 GL = 32 GI = 61 GL = 12

Pictures of Low/High GI Meals & Snacks

GI = 57 GL = 31 GI = 32 GL = 16

Drop off is hunting timeDrop off is hunting time

Don’tDon’t

Bring a knife to a gun fightBring a knife to a gun fight Drive drunkDrive drunk Have sex until you are marriedHave sex until you are married Go food shopping hungryGo food shopping hungry

HormonesHormones

Candace Pert- Molecules of emotionCandace Pert- Molecules of emotion Every living cell has the potential to make Every living cell has the potential to make

hormone to survivehormone to survive Not just the brain or gut anymoreNot just the brain or gut anymore Hostile environment=fof hormonesHostile environment=fof hormones Peaceful environment=love hormonesPeaceful environment=love hormones

Where am is Dr Saguil Where am is Dr Saguil going?going?

How to choose you swordHow to choose you sword Pick you poisonPick you poison Find your “bag baby” (Austin Powers)Find your “bag baby” (Austin Powers) Search and find an activity that will keep Search and find an activity that will keep

you coming back for more and is you coming back for more and is multifaceted to light you up!multifaceted to light you up!

Run/swim/bikeRun/swim/bike

Running is easy, but ease into itRunning is easy, but ease into it Swimming is nice in a warm pool but Swimming is nice in a warm pool but

most people don’t like swimmngmost people don’t like swimmng Bike is good for ½ the yearBike is good for ½ the year ……..or there is indoor (boring!) tri’s..or there is indoor (boring!) tri’s

Dr Saguil’s 3 starsDr Saguil’s 3 stars

La Fitness NapervilleLa Fitness Naperville (630) 303 9341-(630) 303 9341-(Demir) 49/m +149 enrollment(Demir) 49/m +149 enrollment

Lifetime Fitness WinfieldLifetime Fitness Winfield

(630) 393 2600(630) 393 2600 -59/m +(179+85) initiation fee -59/m +(179+85) initiation fee

Parks Plus Fitness Parks Plus Fitness

(630) 871 6713(630) 871 6713 -37m with varying plans for age and number people-37m with varying plans for age and number people

Dr Saguil’s 4 starsDr Saguil’s 4 stars

Planet Fitness NapervillePlanet Fitness Naperville (630) 416 7200(630) 416 7200 -21/m for a year -21/m for a year

Cardinal Fitness Glen EllynCardinal Fitness Glen Ellyn (630) 790 0306 (630) 790 0306 -20/m monthly-20/m monthly

Wheaton CollegeWheaton College (630) 752 5146(630) 752 5146 -125/quarter + 30 initiation fee -125/quarter + 30 initiation fee

College of DuPageCollege of DuPage (630) 942 2364 (630) 942 2364 -80/ 3month or 40/3month >60y/o-80/ 3month or 40/3month >60y/o

Dr Saguil’s 5 starsDr Saguil’s 5 stars

Bikram YogaBikram Yoga Naperville 630 428-9644, St Charles Naperville 630 428-9644, St Charles

Dick Ponds Lisle or Carol StreamDick Ponds Lisle or Carol Stream (630) 357-6884(630) 357-6884 or (630) 665 3316or (630) 665 3316 -Walk to Run Groups -Walk to Run Groups

SpokesSpokes (630) 690 2050 (630) 690 2050 – 4x a week non elite riding group– 4x a week non elite riding group

Morton ArboretumMorton Arboretum (630) 968-0074   (630) 968-0074   cross country skiing or snow shoeing (Wednesday discount cross country skiing or snow shoeing (Wednesday discount

entry with $8.00/pair snow shoesentry with $8.00/pair snow shoes

Dr Saguil’s Honorable Dr Saguil’s Honorable MentionsMentions

Tai Chi/Qi Gong Tai Chi/Qi Gong The Lightheart Center Winfield 630 260-1084The Lightheart Center Winfield 630 260-1084

Dahn YogaDahn Yoga Naperville 630 505-0809Naperville 630 505-0809 AikidoAikido College of DuPage 630 942 2364 College of DuPage 630 942 2364

Personal trainers…Personal trainers…

Excellent for the moneyExcellent for the money Need to find someone who is certified Need to find someone who is certified

and gifted.and gifted. Licensed personal trainers, certified Licensed personal trainers, certified

strength coaches, certified yoga strength coaches, certified yoga instructors, certified kinesiologist…..instructors, certified kinesiologist…..

Talk around and save up $Talk around and save up $ ““see one, do one, teach one” see one, do one, teach one”

Bob Gajda (Ric’s fav)Bob Gajda (Ric’s fav)

www.gajdahealthplus.comwww.gajdahealthplus.com Former Mr America, Former Mr America,

UniverseUniverse Hoffman Estates, Hoffman Estates,

BannockburnBannockburn

Fear avoidance behavior Fear avoidance behavior sometime prevents sometime prevents adventuring out to find a adventuring out to find a new passion for the new passion for the appropriate age….appropriate age….

Previous injuryPrevious injury Chronic pain flare upChronic pain flare up Fibromyalgia set backsFibromyalgia set backs You attract what you are….You attract what you are…. ““Turn that frown upside down”Turn that frown upside down”

““Do it with a doctor”Do it with a doctor”

Sports medicineSports medicine Physical medicine and rehabilitationPhysical medicine and rehabilitation NaturopathNaturopath ChiropractorChiropractor Physical therapyPhysical therapy

ACSM / AHAACSM / AHA

30 min moderate intensity 5x wk30 min moderate intensity 5x wk

20 min vigorous intensity 3x wk20 min vigorous intensity 3x wk

The talk test:The talk test:

moderate=sweat + chatmoderate=sweat + chat

vigorous=faster heart, inc breath,vigorous=faster heart, inc breath,

short sentencesshort sentences

http://www.cdc.gov/physicalactivity/downloads/PA_Intensity_table_2_1.pdfhttp://www.cdc.gov/physicalactivity/downloads/PA_Intensity_table_2_1.pdf

Moderate activity (3-6 Moderate activity (3-6 METs)METs)

walk brisk (3-4 mph)walk brisk (3-4 mph)

bike (10-12 mph)bike (10-12 mph)

swimmingswimming

house cleaninghouse cleaning

walk lawn power mowerwalk lawn power mower

Vigorous activity (>6 Vigorous activity (>6 METs)METs)

hikinghiking jogging (5mph)jogging (5mph) running (7mph)running (7mph) bike (12-14 mph)bike (12-14 mph) tennis singlestennis singles swimmingswimming shovelingshoveling

Big problem….Big problem….

How can the How can the healerhealer healheal those who need those who need healinghealing when the only way to when the only way to healheal is with is with prescriptions or steel?prescriptions or steel?

Most doctors are not practicing what they Most doctors are not practicing what they preach......but may be covered by preach......but may be covered by insurance or flex benefit spending or insurance or flex benefit spending or health savings account or care credithealth savings account or care credit

www.carecredit.comwww.carecredit.com

The “Alternatives”…The “Alternatives”…

Yoga therapyYoga therapy ReikiReiki Thai massageThai massage RolfingRolfing Tui naTui na Marma therapyMarma therapy

Nickle and dime your way Nickle and dime your way to better health!to better health!

PodometerPodometer StairsStairs Accept the extra tripsAccept the extra trips Park farPark far Leave early Leave early Find fitness in everything you doFind fitness in everything you do Be in an adventure every dayBe in an adventure every day More calories burned in a day than 60 min of More calories burned in a day than 60 min of

exerciseexercise

YOGA! YOGA! YOGA!YOGA! YOGA! YOGA!

Thanks for being healthy!Thanks for being healthy!

www.herbal411.comwww.herbal411.com

Claire Diab – Founder American Yoga Academy