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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)
®09 Rank
Drug Maker $$$(B) Use
1 Lipitor Pfizer 7.55 Cholesterol
2 Nexium AZ 6.30 Acid Reflux
3 Plavix BMS 5.58 Blood thinner
4 Advair GSK 4.67 Asthma/COPD
5 Serequel AZ 4.15 Depression/Anxiety
6 Abilify BMS 3.99 Depression/Anxiety
7 Singular Merck 3.73 Asthma/COPD
8 Actos Takeda 3.41 Diabetes
9 Embril Amgen 3.25 Auto-Immune
10 Epogen Amgen 3.20 Anemia (often from kidney failure)
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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-
OsteopeniaIs this what healthcare has become?
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$1230 per month
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…what about our kids
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Dr. Amy Harvey THEN NOW
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Patient’s health started as an “F” (disease care). In just 8 Weeks, moved to a “C”.
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®Changing HabitsChanging Habits
WHY (attitude)
HOW(skill)
WHAT(Knowledge)
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LOVE = SUPPORT + CHALLENGE
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The idea is to die young as late as possible (Ashley Montagu)
Do you make regular deposits in your “health” savings account
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Chiropractic Fitness Nutrition Meditation Massage
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You need 3.5 hours per week in the office You need 3.5 hours per week in the office 30 – 60 minutes for massage30 – 60 minutes for massage 2 one hour sessions with trainer (weights + cardio)2 one hour sessions with trainer (weights + cardio) 2 chiropractic adjustments per week (15 minutes)2 chiropractic adjustments per week (15 minutes) 2 appointments nutrition consults2 appointments nutrition consults 2 meditation classes2 meditation classes
60 min (3 separate) cardio sessions outside office60 min (3 separate) cardio sessions outside office Time to shop, plan, and cook your mealsTime to shop, plan, and cook your meals 10 min @ day meditation (schedule 2 meditation classes)10 min @ day meditation (schedule 2 meditation classes) 5 min @ night to review & record in log & plan for next day5 min @ night to review & record in log & plan for next day
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1. You live your life through your Nervous System
2. Chiropractic removes interference to that Nervous System
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It is criticalIt is critical that the that the messages from the messages from the brain travel up and brain travel up and down the spinal down the spinal cord, through the cord, through the spinal openings, and spinal openings, and reach the body reach the body systems without systems without interference.interference.
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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------------->
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High Intensity Interval Training
0%10%20%30%40%50%60%70%80%90%
100%
1 3 5 7 9 11 13 15 17 19
Time (minutes)
% o
f M
ax
imu
m H
ea
rt
Ra
te
You will be responsible to do Three 20-30-minute cardio sessions 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 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. cardio sessions as soon as you wake up, on an empty stomach.
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3 to 1 ROI3 to 1 ROI
You will be soreYou will be sore
DO NOT COME TO OUR OFFICE DO NOT COME TO OUR OFFICE TO EXERCISE ON AN EMPTY TO EXERCISE ON AN EMPTY STOMACHSTOMACH..
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Highly recommended & sold at front desk
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Massage is not a luxury, it is a necessity. Communicate with your massage therapist
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Protein
Carbohydrate
Fat
®Carbohydrates (40%)Carbohydrates (40%) Protein (30%)Protein (30%) Fat (30%)Fat (30%)
4 cal/gram4 cal/gram 4 cal/gram4 cal/gram 9 cal/gram9 cal/gram
30 grams30 grams ++ 20 grams20 grams ++ 10 grams = 290 calories10 grams = 290 calories
Size of FistSize of Fist Size of PalmSize of Palm Size of ThumbSize of Thumb
Bread, pasta, riceBread, pasta, rice Beef, chicken, fishBeef, chicken, fish Oils and butterOils and butter
Veggies, FruitsVeggies, Fruits Eggs, cottage cheese,Eggs, cottage cheese, Nuts, seeds n Nuts, seeds n avocado avocado
& beans& beans Greek Yogurt, & beansGreek Yogurt, & beans
NO HFCSNO HFCS Reduce fatty proteinsReduce fatty proteins NO PARTIALLYNO PARTIALLYHYDROGENTAED OILS HYDROGENTAED OILS
Go organicGo organic Avoid ‘fat-free’ unless Avoid ‘fat-free’ unless dairydairy
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Glycemic Index is a physiological measurement of carbohydrate quality: Ideal is 55 or less
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Glycemic Index of FruitsLow GI Moderate GI High GI
Strawberries Blueberries BananaTangerine Orange WatermelonTomato Grapes CantaloupeCherries Kiwi PineappleApple Kumquats DatesApricot Mango RaisinsBlackberries MulberriesCranberries PomegranateGrapefruit PapayaGuavaRaspberriesLemonLimePeachPearPlum
Glycemic Index VegetablesLow GI Moderate GI
Asparagus String beans ArtichokeBean sprouts Beans, dried Sweet CornBean, green Brussels sprouts Green peasBroccoli Chives SquashCabbage Collards CarrotsCauliflower Eggplant Pinto beanCelery Kale YamChickpeas Leeks Sweet Chard, Swiss Okra potatoesCucumber OnionEndive PeppersLettuce PimentoLentils TurnipRadish Navy BeansSpinachWatercressLima BeansSoy beansSplit peasKidney beansBlack Beans
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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)
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Nutrition Facts: Calories 290 CaloriesTotal Fat 9 g Total Carbohydrate 31g Dietary Fiber 5g Protein 22g
Understanding Food Labels
® 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.
®PROTEINPortion Size: palm of hand; approximately 20-30 grams per servingEggs- 2 whole or 3 whites plus 1 whole eggFish- 3-5oz fresh or ¾ cup canned packed in waterLean meat - size of palm of hand Poultry – size of palm of handSoy/Legumes - 1 cup freshCottage Cheese- Skim or low-fat (3/4 cup)Ricotta Cheese- Skim or non-fat (1/2 cup)Yogurt- Low-Fat/Low Sugar (1 cup)
FATSPortion Size: index finger = 10 grams per servingOlive Oil - 2tspFlaxseed Oil- 2tspAvocado- 1 normal sliceNuts (almonds, hazelnuts, walnuts) - 10Seeds (flax, pumpkin, sunflower, etc) 1 tbspEggless Mayonnaise (from canola oil) - 1 tbspButter (use sparingly) - 2 tsp**Avoid Margarine because of trans fat
CARBOHYDRATES Portion Size: size of fist; keep portion size less than 30 grams per servingBread - Whole Grain (minimally processed) - 1sliceWhole -wheat Tortilla- 1 small100% Whole Wheat Pasta- ½ cupHigh fiber cereal - ½ cupBasmati or Brown Rice- ½ cupVegetables (low GI) - UnlimitedVegetables (moderate GI) - 1 ½ cupFruit (low GI) - 1 cupFruit (moderate GI) - ½ cup
CREATE YOUR MEALS
®SAUSAGE EGG MUFFINS – MAKES 6 SERVINGS WEEK 1 RECIPE
Calories Protein Fat Carbs Fiber4 ounces turkey sausage 224 20 12 12 06 eggs and 6 egg whites 531 72 27 0 01 can (132 gram) drained sliced mushrooms 33 2 0 71 cup shredded cheese 330 18 28 01/2 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 3.80.5
Net Carbs Per Serving 3.3
Preheat oven to 350 degrees. Coat a 6-cup large muffin tin with cooking spray or line withpaper 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
centercomes outs clean. Let cool and then place in sandwich bags and refrigerate. Microwave about 50 seconds and enjoy!!
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Order online at Iccara Restaurant Deliveries Monday and Thursday
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Breakfast 7 AM
Ultrameal 10 AM
Lunch 1 PM
Ultrameal 4 pm
Dinner 7 pm
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One gram (or more) of fish oils each day
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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
got 8ww log?
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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”.
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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
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“Become less selfish and more self-less”
“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
