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A Culture in Crisis:How did we get in such bad shape?
• Buddy Touchinsky, DC, CFMP
• Jessica Tarleton, INHC
• Mark Palerino
■ This presentation is for educational purposes only. It is not
medical advice. We are not providing health care, medical or
nutrition therapy services or attempting to diagnose, treat or
cure in any manner whatsoever any disease, condition or other physical or mental ailment of the human body. Always
seek the advice of your physician or other qualified
healthcare professionals regarding any questions or
concerns you have about your specific health situation.
DISCLAIMER
Objectives for the Session
■ Identify the problem
■ Identify potential causes
■ Identify how to correct the problem – diet and physical activity
■ Learn practical methods on how to implement positive changes in diet
■ Learn practical methods and opportunities on how to implement a
more active lifestyle
Buddy Touchinsky, DC, CFMP
Who am I?
■ Chiropractor – Educational emphasis on integrative health care
■ Certified Functional Medicine Practitioner
■ Adjunct professor – Penn State University
■ Health Food Store – Healthy Habits Natural Market
■ Fitness Centers – Frackville and Anthracite Fitness (Minersville)
■ Hobbies – CrossFit, Powerlifting, cooking/food
HEALTH, WELLNESS, PERFORMANCE
Pre-test
■ Closed hand for heath
promoting
■ Open hand for health
damaging
How did we do?
What is the problem? Who is affected?
■The country
■The county
■ You?
The Country
The Country
The Country
The County
■ www.countyhealthrankings.org
■ Schuylkill ranks 64/67 health outcomes (life span and QOL)
■ Schuylkill ranks 51/67 heath factors (behaviors, clinical
care, environment)
The County
The County
The County
Your Health
Your Health
■ Waist to hip ratio
■ Simple waist measurement (m < 35”, f < 32”)
Your Health
Your Health
How did we end up in this situation?
■ “Social Norms”
– Tobacco
– Processed Foods – misguided consensus panels
– Pharmaceuticals
■ Decreased physical activity
– Longer commutes
– Working more hours
– Desk/computer work vs. manual labor
■ Food
– Processed food vs. whole foods
– Convenience and quantity over quality
– Marketing and human nature
■ Other
– Poor sleep
– Abnormal circadian rhythms and light exposure
– Stress
How do we fix us?
Plant requires sunlight, water, air, soil.
Our requirements?
■ Physical activity
■ Sleep
■ Stress Management
■ Community
■ Diet
Don't underestimate the basics
Dr. Katz discusses
wonder drug?
Physical activity
■ HIIT
■ Weight training
■ Endurance
■ ADLs
■ Recreational activities
Sleep
■ Regular wake and sleep times
■ Sun exposure during the day
■ Avoid bright lights after sundown
■ Wind down from the day (journal, meditate, relax)
■ Completely dark room at night
Stress Management
■ Meditate
■ Journal/Gratitude
■ Prayer
■ Yoga
■ Exercise
■ Massage
Community
Diet
■ “You can’t out work a bad diet”.
■ Macronutrients
– Carbs
– Proteins
– Fats
■ Micronutrients
– Vitamins
– Minerals
– Anti-oxidants
■ Manage insulin to manage health
DietExcessive Cortisol
Decreases Immunity
Increases catabolism, breakdown of muscle, bone, and connective tissue
Increased abdominal fat deposition
Inhibits conversion of T4 to T3
Causes disruption of healthy gut flora
Excessive Insulin
Leads to type 2 diabetes
Causes magnesium loss
Disrupts sodium balance leading to hypertension
Decreases DHEA, the precursor to our sex hormones
Causes PCOS
Diet
■ What’s best?
– Atkins
– South Beach
– Paleo
– Ketogenic
– Vegan
Diet
■ Balances macronutrients (including fat!)
■ Balances insulin
■ Appropriate caloric intake
■ Contains micronutrients
Diet
■ Meat and eggs
■ Fruits and veggies
■ Nuts and seeds
■ Fats and oils (sparingly)
■ Treats are OK when earned and infrequent
Diet
Knowing vs. doing
■ Pre-test
LeadershipYOU will help us out of this problem!
Take action!
Jessica Tarleton, INHC
Who am I?
■ C
What can we do?
Where do we start?
Now that we've learned what the problem
is, the question is...
“When it comes to eating healthy, preparation is key”
Common Obstacles:
"I'm too busy"
■ Make a plan – When we fail to plan, we are planning to fail.
– Plan dinners and lunches in advance
– Plan time to grocery shop
■ Make a food list
– Tip – shop the perimeter of the grocery store
■ 70% of the average grocery store is made of corn and soy products
■ By avoiding the center aisle you will save time, money and your health
■ Pack snacks and lunches the night before
■ Helpful tools
– Online meal calendars, apps, websites, blogs that help and assist meal planning and keeping grocery lists
– Pen and paper, journal, tablet, food diary, etc.
Keep It Simple!3 Quick Breakfast
Ideas
1. Egg omelet with or without
vegetables (5min)
2. Bowl of fresh fruit – Example:
½ cup Blueberries, 3
Strawberries, handful of
Raspberries
3. Bowl of shredded coconut
flakes, handful of berries, almond
or coconut milk
3 Quick Lunch Ideas
1. Large green leafy salad with a rainbow of your favorite vegetables with Balsamic or Oil &
Vinegar
2. Leftovers
3. Grilled chicken lettuce wraps with fresh fruit or raw vegetables
3 Quick Dinner Ideas
1. Grilled Chicken or Grilled Fish with a small salad and roasted vegetables
2. Grass-fed Beef Burger Lettuce Wrap with baked
sweet potato fries and a side vegetable
3. Large salad with favorite vegetables, roasted chick peas, nuts/seeds of your choice with balsamic vinaigrette
Healthy Snack Ideas
■ Fruits and Vegetables
■ Organic Beef Jerky
■ Nuts and Seeds
■ Almond butter, salsa, guacamole
Google and Pinterest
■ "Healthy crockpot ideas"
■ "Paleo Crock Pot Ideas"
"It costs too much to eat healthy"■ We are going to pay for our health one way or another – We can pay our local farmer
to eat his organic, local produce to prevent sickness OR We pay obscene medical
bills to treat sickness
■ Crowding out junk (center aisle of grocery store) - drives down the cost of our grocery bills and medical bills
A bunch of bananas + a watermelon + a bag of
oranges + quart of berries= $12.50
A bag of Doritos + case of soda + container of dip
+ ½ gallon of ice cream= $17.50
Local Resources – Within 20 miles of Orwigsburg
■ Renninger's Farmers Market, Orwigsburg – Saturdays & Sundays
■ Centre Street Market, Pottsville – Saturday's 8-12pm
■ Leasport Farmers Market, Leasport – Wednesdays
■ Hometown Auction, Hometown – Wednesdays
■ Bill's Produce, Schuylkill Haven – 7 days a week
■ CSA Programs – Community Supported Agriculture
– Little Peace Farm, Sch. Haven
■ Pickup at farm
■ Pickup at Peace Frog, Pottsville
■ Healthy Habits Grocery Store, Orwigsburg
"Healthy eating is too confusing"■ What works for you, may not work for me
■ Eating should not be complicated
– Eat Real Food
– Eat Whole Foods – Single Ingredient Food
– Back to Basics
■ Focus on healthy protein choices – look for words like grass-fed, unprocessed, free range meats and wild caught fishes
■ Focus on Fresh fruits and vegetables
■ Focus on Healthy fats
■ Get an adequate amount of water
– Limit:
■ High sugar foods
■ Foods that contain a long list of ingredients
– Eliminate:
■ Processed Foods
■ Sugary drinks made from sugar and/or sugar substitute
■ Candy/Sweets
■ Fried foods
– Keep it Simple – There is no diet that will do what healthy eating does.
– Create healthy Habits, not restrictions
Making a commitment to yourself■ Take action
– Mindset – healthier living for you and your family
■ Choose to eat better
■ Choose to shop better
■ Choose to prioritize your health
– Prioritize – become a priority in your life
– Baby steps – we didn’t get here overnight
■ Once a week, swap one unhealthy habit for a healthier alternative
■ Work on crowding out unhealthy food with healthier food
■ Progress not perfection
– Find a tribe
■ Surround yourself with people that are going through the same struggles
– Support Group
■ Church
■ Facebook Group
■ Schools
■ Online Community
■ Start a group
– Swap recipes, buddy up, meet weekly, monthly to meal prep, bulk cook, crock pot prep, dinner ideas, etc.
EAT WELL. BE WELL.
Who am I?
■ C
Where can we go to engage in a More Active Lifestyle?
■ Private Facilities
■ Public Facilities
■ Programs
■ Planning For The Future
Privately Owned Fitness Facilities
■ Anytime Fitness
■ Crossfit Fluid
■ Planet Fitness
■ Schuylkill Racquet and Fitness Center
■ The Jungle
■ The Cage
■ Re-Cycle Sports
■ Clover Yoga
■ Now & Zen Yoga
■ Mike’s Blue Mountain Karate
Publicly Owned Facilities
■ Trails/Places for Walking or Running
– Orwigsburg Lions Club Walking Trail
– Schuylkill River Trail – Bartram Trail Section
– Hawk Mountain Sanctuary
– Blue Mountain High School Track
– Deer Lake Fitness Trail (around Lake)
Publicly Owned Facilities
■ Pools
– Cressona Public Swimming Pool (summer only)
– Blue Mountain Middle School Pool
Publicly Owned Facilities
■ Parks and Recreation Areas
– Locust Lake State Park
– Tuscarora State Park
– Weiser State Forest
■ Port Clinton Tract
■ Second Mountain Tract
■ Jefferson Tract
– Sweet Arrow Lake County Park
– Schuylkill River Water Trail
Publicly Owned Facilities
■ Local Parks and Recreation Areas
– Wayne Township
– Auburn Borough
– West Brunswick Township
– Deer Lake Borough
– East Brunswick Township
– New Ringgold Borough
– Orwigsburg Borough
– Cressona Borough
Programs offered by the Blue Mountain Recreation Commission
■ Adults
– Aqua Exercise
– Yoga
– Adult Volleyball Leagues
– Open Gyms for
Basketball/Volleyball Pick Up Play
– Open Swim and Lap Swim times at the Middle School Pool
Programs offered by the Blue Mountain Recreation Commission
■ Youth
– Summer Sports Camps
– Summer Day Camp
– Summer Playground Programs
– Wrestling Program
– Basketball Program
Programs offered by the Blue Mountain Recreation Commission
■ Youth
– Swimming Program
– Swim Lesson Program
– ETTAC Club for college and adult masters swimmers
– Soccer
– Kayaking Classes
Programs offered by the Blue Mountain Recreation Commission
■ Youth
– Girls Volleyball League
– Baseball Clinic
– Lacrosse Clinic
– Running Club
– Sandlot Summer Baseball League
– Triathlon Clinic
– Open Gym/Swim times throughout school district
facilities
– Get Outdoors PA Nature Based Programs
Planning For The Future of the South Schuylkill Region
■ Comprehensive Park, Recreation, Open Space and Trail Network Plan
– Public Participation Process
– Short term and long term goal setting
– Connecting the Region
– Upgrading/rehabilitating current facilities and building new ones
– More opportunities coming in the Future.
– Let’s get excited about what is coming!!
CALL TO ACTION
■ Everyone needs to be a leader on this issue
■ Set an example, lead through actions
■ Educate without judgement, be supportive VS. critical
Follow up
■ Contact us:
– Buddy
■ drtouchinsky.com
– Jess
– Mark
■ bluemountainrec.com
■ Recreation Office Phone # - 570-366-1190
■ FB Support Group – search “Healthy Habits with Dr. Touchinsky”
■ Copy of Presentation available on drtouchinsky.com