A Culture in Crisis: How did we get in such bad shape?

• Buddy Touchinsky, DC, CFMP • Jessica Tarleton, INHC • Mark Palerino DISCLAIMER

■ 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. 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 ■ Open hand for health promoting 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 Diet

Excessive 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 Leadership YOU will help us out of this problem! Take action! Jessica Tarleton, INHC

Who am I? ■ C Now that we've learned what the problem is, the question is...

What can we do? Where do we start? Common Obstacles: "I'm too busy" “When it comes to eating healthy, preparation is key” ■ 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 bag of Doritos + case of soda + container of dip A bunch of bananas + a watermelon + a bag of + ½ gallon of ice cream= $17.50 oranges + quart of berries= $12.50 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 ■ Clover Yoga ■ Crossfit Fluid ■ Now & Zen Yoga ■ Planet Fitness ■ Mike’s Blue Mountain Karate ■ Schuylkill Racquet and Fitness Center ■ The Jungle ■ The Cage ■ Re-Cycle Sports Publicly Owned Facilities

■ Trails/Places for Walking or Running – Orwigsburg Lions Club Walking Trail – Trail – Bartram Trail Section – – 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 – – – 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 ■ [email protected] – Jess ■ [email protected] – Mark ■ bluemountainrec.com ■ [email protected] ■ Recreation Office Phone # - 570-366-1190 ■ FB Support Group – search “Healthy Habits with Dr. Touchinsky” ■ Copy of Presentation available on drtouchinsky.com