1 Weight Loss and Fitness Tips A New Years Resolution Protocol

2 Andrew’s Story  Over weight  Stressed out  Low sleep  Aggressive surrounded by aggression  Creative driven by adrenaline  “You’re Fired” (one finger/three fingers)

3 Andrews transformation  Lean  Stress “tolerant”  Better sleep? Better wake!  Peaceful surrounded by Peace  Creative driven by Calling (no fof)  You’re Hired!

4 Andrew = Me and You

5 Statistics for the US  The trend is alarming  Mayan calendar says the end is near  CDC says our “ends” are “huge”  Human anatomy is changing  Human physiology is changing  Disease is increasing  Pharmaceuticals are giving false hope

6 Obesity Trends* Among U.S. Adults BRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data

7 Obesity Trends* Among U.S. Adults BRFSS, 1990 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data

8 Obesity Trends* Among U.S. Adults BRFSS, 1995 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data

9 Obesity Trends* Among U.S. Adults BRFSS, 1997 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data

10 Obesity Trends* Among U.S. Adults BRFSS, 2000 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data

11 Obesity Trends* Among U.S. Adults BRFSS, 2001 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data

12 Obesity Trends* Among U.S. Adults BRFSS, 2003 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data

13 Obesity Trends* Among U.S. Adults BRFSS, 2004 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data

14 Obesity Trends* Among U.S. Adults BRFSS, 2005 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data

15 Obesity Trends* Among U.S. Adults BRFSS, 2008 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data

16 What does it all mean?

17 Colorado +++ Oklahoma --- West Virginia--- Mississippi--- Alabama--- South Carolina---

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

19 Who is to blame?  Food industry  Health industry  Insurance industry  Pharmaceutical industry  Government  Television  Late night ads for wonder pills  Mom and dad  The guy who stole your parking space outside Whole Foods Market and made you walk far

20 Back to basics  What goes in must come out  Calories in are necessary for daily duties  Taking more calories than necessary leads to storage (human hibernation?!- pima indians with the thrifty gene)  No limit to what the body will store  Like leukemia, something is gonna give  Input must = output

21 -Output  Basal metabolic rate www.runnersweb.com/running/bmr.html www.runnersweb.com/running/bmr.html www.runnersweb.com/running/bmr.html

22 Metabolic rate  Complicated but efficient to know how many calories you need to balance activity  Or….how much activity needed to balance food intake

23 METs (metabolic equivalents) 1 MET = 1 cal/kg/hr Goal to burn 500 MET / week http://prevention.sph.sc.edu/tools/compendium.htm

24 Fad diets…..  Pritikin  Atkins  Low fat  South beach  Weight watchers  Nutrisystems  Seattle sutton

25 Carbs are still Hot!  Low carbs  Glycemic index  Glycemic load

26 Glycemic index  A ranking of carbohydrates based on their effect on blood glucose levels within 2 to 3 hours after a meal All-BranLow42 Porridge, non instant Low49 Oat bran Medium55 MuesliMedium56 Mini Wheats (wholem eal) Medium57 Shredded Wheat Medium69 Golden Graham s High71 Puffed wheat High74 WeetabixHigh77 Rice Krispies High82

27 Pictures of Low/High GI Meals & Snacks GI = 60 GL = 48GI = 42 GL = 31

28 Pictures of Low/High GI Meals & Snacks GI = 85 GL = 48GI = 39 GL = 22

29 Pictures of Low/High GI Meals & Snacks GI = 83 GL = 19GI = 14 GL = 1

30 Pictures of Low/High GI Meals & Snacks GI = 80 GL = 32GI = 61 GL = 12

31 Pictures of Low/High GI Meals & Snacks GI = 57 GL = 31GI = 32 GL = 16

32 Drop off is hunting time

33 Don’t  Bring a knife to a gun fight  Drive drunk  Have sex until you are married  Go food shopping hungry

34 Hormones  Candace Pert- Molecules of emotion  Every living cell has the potential to make hormone to survive  Not just the brain or gut anymore  Hostile environment=fof hormones  Peaceful environment=love hormones

35 Where am is Dr Saguil going?  How to choose you sword  Pick you poison  Find your “bag baby” (Austin Powers)  Search and find an activity that will keep you coming back for more and is multifaceted to light you up!

36 Run/swim/bike  Running is easy, but ease into it  Swimming is nice in a warm pool but most people don’t like swimmng  Bike is good for ½ the year  …..or there is indoor (boring!) tri’s

37 Dr Saguil’s 3 stars  La Fitness Naperville (630) 303 9341-(Demir) 49/m +149 enrollment (630) 303 9341-(Demir) 49/m +149 enrollment  Lifetime Fitness Winfield (630) 393 2600 -59/m +(179+85) initiation fee (630) 393 2600 -59/m +(179+85) initiation fee  Parks Plus Fitness (630) 871 6713 -37m with varying plans for age and number people (630) 871 6713 -37m with varying plans for age and number people

38 Dr Saguil’s 4 stars  Planet Fitness Naperville (630) 416 7200 -21/m for a year (630) 416 7200 -21/m for a year  Cardinal Fitness Glen Ellyn (630) 790 0306 -20/m monthly (630) 790 0306 -20/m monthly  Wheaton College (630) 752 5146 -125/quarter + 30 initiation fee (630) 752 5146 -125/quarter + 30 initiation fee  College of DuPage (630) 942 2364 -80/ 3month or 40/3month >60y/o (630) 942 2364 -80/ 3month or 40/3month >60y/o

39 Dr Saguil’s 5 stars  Bikram Yoga Naperville 630 428-9644, St Charles Naperville 630 428-9644, St Charles  Dick Ponds Lisle or Carol Stream (630) 357-6884 or (630) 665 3316 -Walk to Run Groups (630) 357-6884 or (630) 665 3316 -Walk to Run Groups  Spokes (630) 690 2050 – 4x a week non elite riding group (630) 690 2050 – 4x a week non elite riding group  Morton Arboretum (630) 968-0074 cross country skiing or snow shoeing (Wednesday discount entry with $8.00/pair snow shoes (630) 968-0074 cross country skiing or snow shoeing (Wednesday discount entry with $8.00/pair snow shoes

40 Dr Saguil’s Honorable Mentions  Tai Chi/Qi Gong The Lightheart Center Winfield 630 260-1084 The Lightheart Center Winfield 630 260-1084  Dahn Yoga Naperville 630 505-0809 Naperville 630 505-0809  Aikido College of DuPage 630 942 2364 College of DuPage 630 942 2364

41 Personal trainers…  Excellent for the money  Need to find someone who is certified and gifted.  Licensed personal trainers, certified strength coaches, certified yoga instructors, certified kinesiologist…..  Talk around and save up $  “see one, do one, teach one”

42 Bob Gajda (Ric’s fav)  www.gajdahealthplus.com  Former Mr America, Universe  Hoffman Estates, Bannockburn

43 Fear avoidance behavior sometime prevents adventuring out to find a new passion for the appropriate age….  Previous injury  Chronic pain flare up  Fibromyalgia set backs  You attract what you are….  “Turn that frown upside down”

44 “Do it with a doctor”  Sports medicine  Physical medicine and rehabilitation  Naturopath  Chiropractor  Physical therapy

45 ACSM / AHA 30 min moderate intensity 5x wk 20 min vigorous intensity 3x wk The talk test: moderate=sweat + chat moderate=sweat + chat vigorous=faster heart, inc breath, vigorous=faster heart, inc breath, short sentences short sentenceshttp://www.cdc.gov/physicalactivity/downloads/PA_Intensity_table_2_1.pdf

46 Moderate activity (3-6 METs) walk brisk (3-4 mph) walk brisk (3-4 mph) bike (10-12 mph) bike (10-12 mph) swimming swimming house cleaning house cleaning walk lawn power mower walk lawn power mower

47 Vigorous activity (>6 METs) hiking hiking jogging (5mph) jogging (5mph) running (7mph) running (7mph) bike (12-14 mph) bike (12-14 mph) tennis singles tennis singles swimming swimming shoveling shoveling

48 Big problem….  How can the healer heal those who need healing when the only way to heal is with prescriptions or steel?  Most doctors are not practicing what they preach......but may be covered by insurance or flex benefit spending or health savings account or care credit  www.carecredit.com

49 The “Alternatives”…  Yoga therapy  Reiki  Thai massage  Rolfing  Tui na  Marma therapy

50 Nickle and dime your way to better health!  Podometer  Stairs  Accept the extra trips  Park far  Leave early  Find fitness in everything you do  Be in an adventure every day  More calories burned in a day than 60 min of exercise

51 YOGA! YOGA! YOGA!  Thanks for being healthy! www.herbal411.com www.herbal411.com Claire Diab – Founder American Yoga Academy