new years resolutions -pt 2. why didn’t it work? never started goal were unrealistic/short...

New Years Resolutions -Pt 2

Why didn’t it work?

Never started

Goal were unrealistic/short

Economics

Another stressor took priority

Started but injured

Started but flared up medical prob

-Never started

Kristen Dieffenbach, PhD :“We avoid exercise because we’ve robbed it of any joy”

-I can’t deal with one more thing… Healthy living for the Healers

-I’m always tired….. Give yourself 10 minutes

-I know I’ll get bored and quit….. Personal trainer for first few weeks

April O magazine

-Unrealistic goals

1 Preventing weight gain in adults, POP study Low intensity educational approach not enough to prevent gain

2 Systematic review of the use of financial incentives

in treatments for obesity and overweight meta-analysis of 9 studies using incentives=no significant effect 12 18 mnth

3 Obesity, Weight-Loss Failure Linked to Personality Traits

small study showing personality traits may be responsible

International Journal of Obestiy, April 2007

bibliography

1. Am J Public Health. 1999 May;89(5):747-51

2. Obes Rev. 2008 Jul;9(4):355-67. Epub 2007 Oct 23

3. Psychiatr News May 18, 2007,Volume 42, Number 10, page 28

…Unrealistic goals

Too much too soon becomes a stressor (failure)

POP (pound of prevention) study Increase exercise (82%),

Decrease fat (79%),

Reduce volume (78%),

Eliminate sweets/junk (73%),

Reduce calories (73%),

Increase fruits and veggies (67%)

Am J Public Health. 1999 May; 89(5): 747–751

-Economics

Still need to stay healthy while looking

Networking while exercising

Low cost to freeAfter the trauma, inspiration is difficult to maintain when unhealthy. (exercise will make you recognize opportunity in places won’t notice when stressed)

Dr Saguil’s 3 stars

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

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

Parks Plus Fitness

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

Dr Saguil’s 4 stars

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

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

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

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

Dr Saguil’s 5 stars

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

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

Dr Saguil’s Honorable Mentions

Tai Chi/Qi Gong (world tai chi day 4/25) The Lightheart Center Winfield 630 260-1084

Dahn Yoga Naperville 630 505-0809

Bikram Yoga Naperville 630 428-9644

Aikido College of DuPage 630 942 2364

-Another stressor took priority

Stress Response* - “fight-or-flight” prepares us to fight or run away from a stressor with

an array of physiologic changes; increase heart rate, increased blood pressure, fast breathing,

heightened awareness, more blood flow/oxygen to skeletal muscle and less to smooth muscle

- 60-90% of visits to physicians are related to stress and other mind body interaction (adapted from Clinical Training Mind-Body Medicine Harvard) *

(driving, deadlines, bills, relationships, jobs, hunger, pain, news)

Bibliography

*Adapted from Clinical Training in Mind-Body Medicine Henry Benson Institute/ Cummings, VandenBos, 1981; Kroenke, Mangelsdorff,1989

-Another stressor took priority

Relaxation response* -”A state of relaxed, passive attention to a repetitive or absorbing

stimulus that turns off the “inner dialogue” thereby decreasing arousal of the sympathetic nervous system.” *

-Our results suggest consistent and constitutive changes in gene expression resulting from RR may relate to long term physiological effects. **

Bibliography

* Denninger, J, Clinic training in mind body medicine, Relaxation response research, Harvard 2009

**Marie G. Joseph, Towia A. Libermann, Manoj Bhasin, Jeffery A. Dusek, Herbert Benson, Hasan H. Otu, Ann L. Wohlhueter, Luiz F. Zerbini Genomic Counter-Stress Changes Induced by the Relaxation Response Published 02 Jul 2008

KOBE BEEF!

Drink beer, sake

Massage daily

Eat the best available

Brushing daily

Walk through nature

Low stress!

What relaxation can do:

-Started but injured

Stretching important (yoga)

Shoe-ware important (sports specific)

Surface important (soft / supportive)

Equipment important (eliptical/incline)

Education important (research)

Instruction important (atc/pt/instructor

Typical start up injuries

Plantar fascitis

Shin splints

Patello femoral syndrome

Iliotibial band syndrome

Rotator cuff tendinitis

Lateral epicondylitis

Wii-itis

Common remedies

Back off activityTea treeMassageChiropracticAcupunctureNsaids (otc or script)NarcoticsSteroids/prolotherapyPhysical therapy

-Started but flared up medical

Asthma

Diabetes

Arthritis

Hypertension

Sleep disturbance

Headache

Trigger points

MD Treatment

Narcotics/steroids/prolotherapyPhysical therapyChiropractic manipulationOsteopathic manipulationCraniosacral therapy (ND)Medical acupunctureOrthopedic second opinionSports medicine specialist

How it can work this time!

Understand the previous points

Watch your intake

Calculate you output

-Intake

Calories

Carbohydrates

Glycemic index

Calories (a cave man can do it)

Calculate daily calories daily

Diet diary

Dietician (American Dietetic Assoc) www.eatright.org

Project and cut back-500 a week but not less than 1200/day

www.mypyramidtracker.gov/

“The Box”

Carbohydrates

Whole grain, beans, fruits, veggiesWhite bread, rice, pastries, sugared sodas, “processed foods”

Glycemic index/glycemic load 20 year study showed women with low carb high in vegetable sources had a 30% lower

risk of heart disease and modestly lower risk of type II dm compared to high carb/low fat*

Two trials showed low carb worked better than low fat but point is diet maintenance more so than diet**

Bibliography

*Halton TL, Liu S, Manson JE, Hu FB. Low-carbohydrate-diet score and risk of type 2 diabetes

in women. Am J Clin Nutr. 2008;87:339-46.  **   Foster GD, Wyatt HR, Hill JO, et al. A randomized trial

of a low-carbohydrate diet for obesity. New England Journal of Medicine. 2003; 348:2082–90. 

** Samaha FF, Iqbal N, Seshadri P, et al. A low-carbohydrate as compared with a low-fat diet in severe obesity. New England Journal of Medicine. 2003; 348:2074–81

Fruits and veggies

Color and variety

Based on a 2000 cal/day diet:

9 servings= 4.5 cups/day

(2 cups fruits/2.5 cups veggies)

Harvard school of public health

Supplements

Omega 3 fish oil (1500gm/day

Multivitamin (pharmceutical grade)

Antioxidants (in theory)

Problem specific supplement

-Output

Basal metabolic rate

www.runnersweb.com/running/bmr.html

ACSM / AHA

30 min moderate intensity 5x wk

20 min vigorous intensity 3x wk

The talk test:

moderate=sweat + chat

vigorous=faster heart, inc breath,

short sentences

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

METs (metabolic equivalents)

1 MET = 1 cal/kg/hr

Goal to burn 500 MET / week

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

Moderate activity (3-6 METs)

walk brisk (3-4 mph)

bike (10-12 mph)

swimming

house cleaning

walk lawn power mower

Vigorous activity (>6 METs)

hiking jogging (5mph) running (7mph) bike (12-14 mph) tennis singles swimming shoveling

Dr Saguil Approach:

Review why it didn’t work

Know your calories and cut 500 a week

Know your BMR

Know METs and increase 500 week

Know your resources and project long term (12 -24 months)

See your healthcare profesional

Good luck and see you next time!

Dr Saguil= esaguil@herbal411.com

Andrew Wickwire=andrew.wickwire@wholefoods.com