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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….