1- Eat Whole Foods. Focus on diet of inclusion
2- Eat a balanced diet with optimal protein, unrefined carbohydrates and the right fats. There are health promoting and health destroying foods within each macronutrient category – Fats, Carbohydrates and Proteins. Our body is a chemistry lab – not a bank account and the types of foods you eat cause specific hormonal responses that can harm or heal you
3- Stay hydrated. Water is a by-product of beta oxidation – you need it to burn fat ! If you are even slightly dehydrated you will lower your metabolism and you won’t be able to perform at your peak.
4- Make an oil change. The types of fats and oils you eat can dramatically impact your health. Emphasize monounsaturated fats and omega 3 fats found in cold water fish, avocados, raw nuts and seeds (not peanuts) and olive oil.
5- Eat foods rich in phytonutrients and antioxidants. Some of our favorites include – red grapes, turmeric, sesame, tomatoes in olive oil, ginger, celery, rosemary, saffron, garlic, cherries, berries, cabbage, umbelliferous vegetables, green tea, freshly ground flaxseed meal (not oil) and licorice. Live food is best.
6- Avoid health destructive foods and toxic chemicals –
– pro-inflammatory and rancid fats including – corn, safflower, sunflower, cottonseed oils, all margarines, trans fats and fried foods.
– hormones and additives in meats, chicken and eggs
– farm raised fish treated with additives, hormones and unhealthy feed ( buy wild caught fish )
– alcohol and caffeine
– Processed foods
– refined and simple sugars, high glycemic load foods including fruit juice, white flour, etc.
– Iron fortified cereals (and vitamins)
– Drugs – OTC or perscribed (sulphr, mercury, thermisol etc)
7- Have your serum ferritin levels checked and keep at 30 – 50. Give blood if necessary and avoid iron fortified foods (and vitamins).
8- You cannot supplement a poor diet to make it healthy. It is virtually impossible to get all of the nutrients you need even in the most healthy and balanced diet. Use supplements to enhance a healthy diet to make it optimal.
Supplements nearly everyone needs include – a pharmaceutical grade multiple ( make sure it includes 800 mcg of folic acid) taken 2 x’s per day, omega 3 essential fatty acids and minerals, especially magnesium. Any questions about what supplements may be right for you, please ask us at your next adjustment.
9 – Balance your hormone responses- think of your body like a chemistry lab… eat, work, exercise, rest & play to support appropriate hormone responses of growth hormone, cortisol, adrenaline and insulin.
10- Avoid toxic exposure – eat organic, use environmentally friendly household products, filter your air and water. It is estimated that 80% of all cancers are from tobacco, nutrition and environmental carcinogens. Add houseplants to reduce the chemicals in the air. Some of the best are Areca Palms, Lady Palms, English Ivy, Boston Ferns, Rubber Plants. 2-3 per 100 feet.
11- Exercise, like nutrition and supplementation, is dose dependent – you must make sure you are doing the right amount of each to ensure optimal results – too much can have a negative effect as too little. There are 3 types of exercise – adaptive (resistance training), calming (flexibility/core exercises) and stimulating (cardio). Which type, how much of it and at what intensity depends on you metabolism type.
12- Maintain your ideal body fat percentage and remember you must be healthy to lose body fat and increase lean muscle mass. Test your body fat percentage vs. testing your weight regularly.
13- Take time out for fun and get adequate rest. Laughing and smiling changes your brain chemistry for the better. Mindful exercise like yoga and pilates have been shown to enhance the immune system. Do not eat 3 hours before bedtime
so the body can put its efforts into repair vs. digestion.
14- Regular Chiropractic Care – Research demonstrates your nervous system controls all body function – your immune system, glandular system, circulatory system, digestive system, elimination system, and musculo-skeletal system. Regular chiropractic care is the foundation for optimizing health and assisting the body in restoring health, maintaining and maximizing function.