Five Steps to Optimal Health

1. Good Nutrition
  •   1. Never skip a meal again,  especially breakfast
  •   2. Eat real, unprocessed foods (if man made it, don’t eat it)
  •   3. Avoid trans fats, hydrogenated, and partially hydrogenated fats
  •   4. Choose a colorful vegetable as the main nutrient in your meal, every meal
  •   5. Add healthy fats (avocado, nuts, seeds, cold water fish, coconut/olive oil)
  •   6. Eat complex, high fiber carbohydrates if tolerated
  •   7. Avoid high glycemic “simple” carbohydrates such as white pasta, white rice,  potato chips, pastries, cookies, candies, muffins, sodas. bagels and white potatoes
  •   8. Eat soluble fiber for healthy digestion, stabilize blood sugar, lower cholesterol, weight loss, cancer protection and improved hormonal balance
  •   9. Drink enough water(body weight x .7 = no. of ounces to drink)
  • 10.  Limit the intake of sugar and sugar substitutes (high fructose corn syrup)
2. Stress management
  • 1. Make downtime a daily practice (you are important)
  • 2. Put your life in perspective (don’t sweat the small stuff)
  • 3. Keep track of stress signals (heart rate increase, blood pressure, anxiety, yelling)
  • 4. Get enough sleep (6-8 hours)
3. Avoid toxins
  • 1. Nicotine
  • 2. Excessive Alcohol
  • 3. Refined Sugars (white flour and white sugar based foods)
  • 4. Artificial sweeteners
  • 5. Illegal Drugs
  • 6. MSG, Additives & Preservatives
  • 7. Food Dyes
  • 8. Excessive Caffeine
  • 9.  Radon (2nd leading cause of lung cancer to smoking in US)
  • 10. Pesticides
4. Get Moving
  • 1. Exercise regularly 3-5 times weekly.  “A body in motion, stays in motion”         Be sure to include cardiovascular exercise, weight/resistant training and stretching such as yoga or Pilates.  Keep the workouts short (30-40 minutes), give every workout your maximum effort, and consume the right food and drink before, during and after your workouts, mix-up the workouts to prevent burnout.
  • 2. Get a chiropractic adjustment on a regular basis.  Disease processes and joint destruction is often occurring well before the body perceives any signals (pain).  Getting “bodywork” done on a regular basis aids in the human body maintaining optimal function.  Massage and chiropractic is a great combination for healthy muscle and joints.

5 . Think well!

  • 1.  Establish a daily routine of prayer and meditation
  • 2.  “If you think you can, or you think you can’t……………….you’re right”.  Positive thought processes produce “good” chemicals and hormones that support the body’s rebuilding processes. Conversely, negative thoughts create hormones and chemicals in the body that physically break the body down. Be careful how you think!
  • 3.  Cultivate relationships because studies show those who maintain long-term friendships live longer, healthier and happier