get fit lose weight detoxify [read-only] - vortala concern from our environment ... amino acid...
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Presented by:Dr. Michael Schmolke
Dr. Sherra SandersDr. Chris Yavis
You have already made a commitmentAsk questions, take notes, and have fun
Why do we go up and down with this?• Circadian rhythms out of sync – sleep & routine• Seasonal changes – light & circumstances• Societal ^%*&^%*&^% - don’t buy in to it!• Seasonal traditions (food options & choices)
Other factors – both are bad to the brain• Poor health (physical pain, mental stress, emotion)
• Lack of adequate physical activity in humans on a global scale
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Your body is amazing – let’s reward it!• 3 lbs brain – 100 billion neurons that will store 100 trillion
bits of information over 80 years
• Nerve impulses – travel everywhere in body up to 300 km/hour – Don’t interfere with this fxn
• Breathing – at ave. of 17 brth/min we take in 295 million litres air in our lives = 1.5 Hindenburgs
• Steps taken – @ 3000 small steps/day we will average 53 million steps in our lifetime
• Renewal of cells – 180 day cycle of RBC’s, approx 8 million per second; Linings on the digestive system are shedding and replacing approx every 5 minutes
Your life is under your controlGenetics is not in control: You - your
environment, and lifestyle are in controlYou were born with the birth right to
express health optimally, all through your lifetime. All science in physiology supports this. We need to believe it!
Beliefs > thoughts > emotions > behaviors > actions throughout your life!
We all hope to live a long healthy life• Life expectancy – 82; Future of our kids??
It takes so little to do this• Nature, innate, basic ways to live
We offer you and your friends and family help in these areas. Pass on the message!
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Poor diet Sedentary lifestyle Increased toxic load Increased mental/chemical/physical stresses Interference to the nervous system
Seek relief through• Drugs or alcohol• Smoking• Abnormal eating patterns• Passive activites like watching TV• Unhealthy diet – carb binging• Caffeine
Anti-depressants Anti-anxiety medsAnti-inflammatory medsAnti-ulcererant medsAnti-hypertensive medsCholesterol reducers
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Are these the best ways to handle stress…to lead a healthy life…NO!
Stresses are like rocks in ourbackpack• We need to get rid of these rocks
Start with Detoxification, as this is an ever present concern from our environment
Detoxify
Lose WeightGet Fit
Why?• Our bodies are becoming increasingly
overwhelmed with toxic loads due to our environment, the foods we eat and how that food is grown, and stress levels.
• Cancers, cardiovascular diseases, arthritis, allergies, unhealthy weight issues, and skin problems are just a few reasons for concern over toxin loads.
Allostatic load, waste removal, function “In humans, the immune, endocrine, and neurological systems are the
most affected.(by toxins)” J of Biomed Therapy 2007 vI,n2
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Autoimmune disorders
Allergies & asthma Fibromyalgia Inflammatory Bowel
disease Endocrinopathies Reproductive
disorders Neurodegenerative
Disorders Many types of cancer
•Parkinson’s disease•Chronic Fatigue syndrome•Multiple chemical sensitivity•Atherosclerosis•Diabetes•Autism•Chronic dermatitis
It all happens at the cell level!Low H20 High H20
High H20 Low H2O
Acne & Allergies AIDS Alcoholism Autism Celiac’s disease Childhood Ear Infections Yeast infections Crohn’s Disease Cystic Fibrosis Dermatitis Diverticulitis Eczema/Psoriasis Fibromyalgia Food intolerances**
• Gastritis
• Hemorrhoids
• Irritable Bowel Syndrome
• Migraine headaches
• Pancreatic insufficiency
• Peptic ulcer disease
• Neuropathies in arms/legs
• Rheumatoid Arthropathies
• Ulcerative Colitis
• Urticaria
• Vaginal yeast infections
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Phase 1 Activation/Oxidation Brassica family foods (cabbage, broccoli, brussel sprouts, beats, kale, cauliflower)
Citrus fruit Vitamin C B-vitamins
Phase 2 Glutathione Conjugation
Glutathione rich foods (asparagus, walnuts, avocado)
Amino Acid Conjugation
Adequate protein intake
Methylation Methionine (grains, eggs, fish, meats, dairy) Vitamin B6, B12, Folic Acid
Sulfation Sulfur containing foods (garlic, onions, broccoli)
Acetylation Vitamin C B-Vitamins
Glucuronidation Sulfur rich foods Citrus fruit
Increase your raw/lightly cooked veggies (especially fibrous ones) and some fruit• 5-10 servings per day; multitude of colors
Increase your hydration levels• Your body wt (lbs) / 2 = no. of oz water per day• Herbal teas & dilute vegetable juices work
Avoid toxins like smoke, alcohol, caffeine, and as many preservatives, sweeteners, colorizing agents, as well as hormonal disrupting agents like phthalates and bisphenol-A (plastic storage containers)
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The body wants to be slightly alkaline Food is acidic or alkaline based on the ash or
residue remaining after incineration or decay• Shifting from more acidifying/congesting foods to
more alkaline/least congesting can help detoxify• Fresh fruit & fresh vegetables• Whole grains (but keep this whole & minimal)• Raw seeds & raw nuts• Sprouts & legumes
Most Alkaline Alkaline Lowest AlkalineFOOD
CATEGORYLowest Acid Acid Most Acid
SteviaMaple Syrup, Rice Syrup
Raw Honey, Raw Sugar
SWEETENERSProcessed
Honey, MolassesWhite Sugar, Brown Sugar
NutraSweet, Equal,
Aspartame, Sweet 'N Low
Lemons, Watermelon,
Limes, Grapefruit, Mangoes, Papayas
Dates, Figs, Melons, Grapes,
Papaya, Kiwi, Blueberries,
Apples, Pears, Raisins
Oranges, Bananas, Cherries,
Pineapple, Peaches, Avocados
FRUITSPlums,
Processed Fruit Juices
Sour Cherries, Rhubarb
Blackberries, Cranberries,
Prunes
Asparagus, Onions,
Vegetable Juices, Parsley, Raw
Spinach, Broccoli, Garlic
Okra, Squash, Green Beans, Beets, Celery,
Lettuce, Zucchini, Sweet Potato, Carob
Carrots, Tomatoes, Fresh
Corn, Mushrooms,
Cabbage, Peas, Potato Skins,
Olives, Soybeans, Tofu
BEANS VEGETABLES
LEGUMES
Cooked Spinach, Kidney Beans, String Beans
Potatoes (without skins), Pinto Beans, Navy Beans, Lima
Beans
Chocolate
Almonds Chestnuts NUTS SEEDSPumpkin Seeds, Sunflower Seeds
Pecans, Cashews
Peanuts, Walnuts
Olive Oil Flax Seed Oil Canola Oil OILS Corn Oil
Amaranth, Millet, Wild Rice,
Quinoa
GRAINS CEREALS
Sprouted Wheat Bread, Spelt, Brown Rice
White Rice, Corn, Buckwheat, Oats,
Rye
Wheat, White Flour, Pastries,
Pasta
MEATSVenison, Cold
Water FishTurkey, Chicken,
LambBeef, Pork, Shellfish
Breast Milk
Soy Cheese, Soy Milk, Goat Milk, Goat Cheese,
Whey
EGGS DAIRY
Eggs, Butter, Yogurt,
Buttermilk, Cottage Cheese
Raw MilkCheese,
Homogenized Milk, Ice Cream
Herb Teas, Lemon Water
Green Tea Ginger Tea BEVERAGES Tea Coffee Beer, Soft Drinks
Whole foods that are good or bad to us:(refer to lists, as these are exhaustive)
• Especially cruciferous veggies, probiotic rich foods, high fiber containing
• Keep as raw or lightly cooked to preserve enzymes in the food that are naturally there
• Olive oil, chia seeds• Whey proteins, eggs (n3 type),• Eat Mediterranean or Palaeolithic in general
Identify food intolerances
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Lifestyle strategies• Fresh air and adequate sunshine• Skin brushing with a Loofah and Mag-Sulph baths• Exercise and sweat out the toxins• Hot saunas or colon hydrotherapy• Work and be creative in your life (> parasym. Brain)• Clean up your environment (toxins, order, hygiene)• Avoid negative influence of others (negative friends)• Meditation and relaxation• Spiritual practice
Bowel movements (goal 3-5 per day) Magnesium Citrate – b.wt(kg) x 6mg Mg = dosage
Liver focus Immunodetox Prime by Adeeva
Gut focus Endefen and UltraFlora Plus by Metagenics Flora Essentials by Adeeva
Liver/Gut/Kidney/Lymphatic's Heel Detox Kit by Heel Canada
Comprehensive Detox c/w diet guide UltraClear Ph Plus by Metagenics c/w total guide
Direct Testing:
•Blood/urine analysis•Live cell, umbilical
•Hair/stool analysis
•Salivary or breath analysis testing
•Biopsies
Indirect Testing: (Here at Beacon Hill)
•MSQ questionnaire
•Xenobiotic Tolerab. Test
www.getbetterfaster.ca > Downloads > nutrition > detox questionnaire
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Fibre (soluble and insoluble)
Antioxidants (Vitamins A, C, E, Zinc, Selenium, Acai, Pomegranate, blueberries) from food and a good multivitamin and mineral
Garlic & Chlorophyll & Cayenne
The body’s most powerful antioxidant Glutathione
Blue-green algae, chlorella, spirulina
Probiotics like Ultra Flora Plus & HMF Forte
Dispelling the myth “We are talking about optimizing body composition, not actually losing weight on a scale!”
Why should I?• Your size > Waist or Hip girth, BMI, % body fat• Your blood pressure• Your blood sugar levels, insulin responses• Symptoms and pain. Inflammation and diseases
Challenges• Lifestyle is busy and stressed with sparse time
Multifactor considerations• Nervous - Hormone – Digestive systems• Sleep and exercise; Toxins and inflammation• Balancing your food intake (type,time,traps)• Hormones play an enormous role in metabolism
This process takes time. Often society wants very quick results & gratification
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Sleep• Most important foundation to overall basic health• Benefits from adequate sleep touch every aspect
of our lives. Brains shift into activity modes that promote healing, regeneration, growth and social/emotional well-being.
• A minimum should be approx 7.5 hours per day!
Athletic Sleep
•Min 7-9 hrs/night
•Stay in rhythm, no shift work
•Stretch before bed
•Best on back, then on side. Avoid stomach
•Cervical pillow
•Knee pillow
•Visualization before bed about things you want to improve on.
© Rakowski 2008
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The wise man should consider that health is the
greatest of human blessings.
Let food be your medicine.
Hippocrates
• The SAD is sad!!• Inflammation most commonly arises within us due
to imbalance in the essential fatty acids we consume in our diet. Omega 6 (n6) and Omega 3 (n3)
• n6 and n3 should be balanced 3:1 or 1:1. Commonly these are as high as 15:1 to 25:1 in Canada & US.
• Dehydration, very high refined carbohydrate intake and high polyunsaturated fat oils in foods are the problem (corn, peanut, sunflower, soybean oils in prepared foods)
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Follow the Mediterranean diet, or more modern Poly Diet. Common variants could include the Ultimate Omega 3 diet, Paleolithic diet, and South Beach diet.
Toxins and Inflammation-Already reviewed toxins
Supplement n3 essential fatty acids with a pure quality product (EPA-DHA)
Resveratrol every dayVitamin D3 3000-4000IU’s per day
Evidence shows that this is a BASIC NATURAL EATING style that existed long ago globally, and still to this day in different areas around the world
Our Paleo & Meditteranean ancestors had the same genes but were healthier than the majority of people today!
(No or little presence of today’s leading causes of death - CA, HD, Stk, Alz, Dem, Obes, etc)
They ate and lived completely differently!
Basically 3 main tenets: Eat REAL food, Not too much, Mostly plants!!
Predominantly two food groups:1. Wild meat and fish 2. Vegetables and fruit Little or no grains, no cereals, flours, pasta type carbohydrates No dairy, no artificial foods/packaging/preserving/coloring.
Foods were rich in nutrients, fiber, probiotics, higher in calories, and toxin free!
Meat was wild, free grazing, & unaltered by hormones, pesticides, etc.
Fish was naturally bountiful and unpolluted. All fruits and vegetables were fresh, vine
ripened, naturally grown, organic & eaten raw!
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“Plants” to “animals” ratio of intake.• 65 % vegetable to 35 % animal
• Nearly a 3000kcal/day diet
Low glycemic loads; Low glycemic index foods Proper fatty acids (n6:n3), macronutrient, & acid
base balance Proper sodium-potassium-magnesium balance High fiber content 1 million times more bacteria in diet influencing
their immunity and assisting in nutrient absorption/fermented or probiotic foods
Literature reveals optimal diet is: Protein (vegetable and lean wild game) 20-35% Carbohydrate (fruits and vegetables) 25-40% Fat (organic meats & fish; veggies, nuts) 30-45%
Water intake was ~4 liters per dayNo simple sugars, no ground up and
baked or processed grains, no sweeteners, just goodness
Mediterranean eating style:• Red wine & fermented
dark beers/ales. • Fruits and veggies,
olives and oil products• Deep sea fish• Non-refined whole
grains• Fermented dairy• No smoking + exercise
90 minutes per week
Small changes yield LARGE benefits!
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Avoid as much as possible:
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Diet plan• Basal needs = basic energy needs• Basal = BMR + PA + Thermogenesis• Suggest limiting Kcals @ 500 less than your
basal needs to lose fatness weight safely• Have our chiropractic assistants test your BMR• We use BIA technology to measure **• Then simply plug into a calorie/servings chart
to guide you on food choices & number servings
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Ideal Day Plan vs. Typical Day Plan
Morning
Midday
Evening
“Lean Mean Health Machine” vs. “Sumo Wrestler Diet”
Eat appetizers to trigger the “timer”Avoid high carbohydrates near bed timeDiets rich and regular with intake of…
Pomegranate and Omega Oils**Watercress and Milk ThistleGreen teas, cayenne, garlic, and ginger
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Physical Activity
65% Dropin Physical
daily activity
Emotional & MentalStress Levels
Pre-1900’s TIME 2000 +
20% of all Canadians report NO PA and 40% are considered sedentary
Anti-aging effects of PA Circulation, sleep quality, sexual
performance Diseases and physical activity
Almost ALL diseases of humanity improve
Optimizing quality of life & fun Flexibility, active lifestyle,
adventure/explore Getting the best of ourselves
each day PA can increase E levels by 6x’s =
productivity Mind-body effects of PA on
wellness Self esteem, mental alertness,
confidence, moral, emotional peace/balance, balance the mind
…what a difference they could make with very little effort!• 20 min walking 3x/wk decreases CVD 35% in
women and 25% in men• Daily PA (walking) decreases colon CA ~40%• 2x/week decreased risk of Alzheimer’s ~60%• 20 min per day, daily for 1 year > participants
lost an average of 15 lbs!!
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How do we justify not being active?• Time• Know how• Discipline and desire; Sticking factor• Physical barriers due to health
concerns• Motivation or priority• Financial barriers?• Facility or equipment availability
Equipment needed includes fit ball, tubing, weights, mat, which are all inexpensive and used in your own home. Many facilities can help financially
Simple not complicatedLess can be more Practical and repeatableTrackable and goal orientedMust be fun; better done with friendsWhere is my reward?
Complicated programs*Costly club membershipsToo much time requiredToo much, too soonBoredom!
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What is the best? Cardio or weights
How much is too much/too little? *When is the best time?What is the best type of activity?
What to track?
Fatness/flexibility/Strength/Distance/ Steps/Time
Diversify for optimal results
1. Flexibility2. Core strength3. Balance, control & co-
ordination4. Cardiovascular5. Strengthening &
resistance activity
The benefits of HIITCan deliver same health benefits
as long bouts of cardio with lesstaxing effects on muscle and ina fraction of the time
Typical interval routineWarm up 3 minutesAll out exercise for 30 secRecover for 90 secRepeat 7 times
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METS
Effort by Individual
1 MET = 1Kcal/Kg/hr
Threshold for PA to be effective is 3.0 METS
3.0 METS = walking
4.5 METS ~ vigorous walking at point when talking is uncomfortable
6.0+ METS ~ jog > run
7.5-9.0+ METS ~ Triathlon w/o benefit**
6.0 METS
4.5 METS
3.0 METS
9.0 METS
The number one way to increaselean muscle mass
Can be done in the gym or homeMore body parts worked/ex =
more bang for your buckAim for a higher resistance for
greater resultsChange your routine every 3m
The most important thing to remember is to work the muscle to fatigueLower reps (4-6) = more dense muscleHigher reps (10-12) = greater size gains
• Target 1-2 sets, for beginners• Performed 2-3x’s per week; Typical strength training
session should last 30-45 mins• Remember in the beginning not to complicate
things.• Examples: Gym: squat, dead lift, lunge, chest press, shoulder press Home: resistance bands, body weight, house chores
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Do not consume sugar within 2 hrs• A high sugar meal within this time will
stop the benefits of exercise induced HGH HGH goes after body fat like a heat seeking
missile
Exercising in the morning before eating counteracts poor diets and aids weight loss
Give your muscles at least one day rest before training again
Take 1 day/week off completely Do not over-train, or all of your effort
will be counterproductive
The body and brain do not discriminate between different types of stressors in our life!
They responds to any stress. The duration of a stress is a critical factor. (Recall the rocks in the back pack – have to get them out!)
The brain ALWAYS secretes stress hormone and increases mental brain impulses
Degeneration, loss of energy, organ failure, immune suppression, cancers, diseases, stiffness, tension, & early death.
Good news!! What ever stimulates the brain and cerebellum will directly help you fight stress responses.
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If there is anything that prevents the nervous system
from working at an optimal level, it
will in some way affect the body’s
ability to heal and regulate!!
Natural, druglessHighly effectiveFor all agesPreventative and
restorativePain care and
illness preventingAffordable
compared to other options
Chiropractic has been shown to normalize increased electrical brain activity (EEG Studies), & has a calming effect on over-stimulation, by activating the Cerebellum!!
Better adapting ability to stress and less harmful stress
responses!
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Full Stressors Dis-ease Disease/Illness Symptoms DeathPotential -Physical Subluxation With Pathology
-Chemical - Lack of NO Disease-Mental Vitality Symptoms Pain-Emotional
Good or Bad
*optimum Stress *interference *no illness *obvious-physical, to the detected clinically symptoms *R.I.P.mental, & How do nervous *person feels fine & diseases
social you system *the “I do not fix it *Doctor?well-being Cope? if it isn’t broken” * “I hurt!”
attitude
The Wellness Oriented Lifestyle
The Chiropractic Health ContinuumIgnoring A Wellness Lifestyle
Regular adjustments, sleep, exercise, & a healthy lifestyle!
“A state of optimal physical, mental,
social, and spiritual well-being, and not merely the absence
of disease and infirmity.”
By the World Health Organization 2005
We are beautiful beings. We naturally require only basic things to be healthy and enjoy life, so let’s all be fit, stay trim, be positive, and be our best!
And….