Chiropractic as a profession has always embraced the wellness philosophy of healthcare. Our belief is and always has been that the body has an inborn ability to heal itself. The only thing that keeps the body from performing that task is when the nervous system is blocked by a subluxation in the spine.

But there are limitations of matter. Once the nervous system is free of interference you have to provide it with the building blocks necessary to maintain health.

Providing your body with the proper building blocks is up to one person; that's you. You must take personal responsibility to maintain a healthy diet, get regular exercise, get enough rest, and lower your stress levels. Without these key ingredients your body will not have the tools it needs to maintain your optimum health.

Here are some guidelines that will help you on your road to wellness

EXERCISE

Must do's
1. Do something that you will enjoy!

2. Cardiovascular Exercise is most important, try any of these.
Walking, Jogging, Biking, Swimming, Cross-Country Skiing, Stair-Stepping, Inline skating, Full Court Basketball, Aerobics, Circuit Training (with weights), Rowing, Soccer.

3. Exercise 4 days per week for at least 30 minutes at your Target Heart Rate. (typically 90 to 120 bpm)

4. Stretch your muscles every day

The Benefits of Exercise Are:
 - Increases Energy
- Decreases Pain
- Lowers Blood Pressure and Resting Heart Rate
- Lowers Stress Levels
- Helps you Loose Weight
- Increases Muscle Tone
- Helps you Feel Good and Live Longer

*Please talk to a doctor before you start an exercise program, we can help you to reduce your chance of injury

NUTRITION

The three types of foods are Fats, Carbohydrates, and Proteins. It is recommended that you eat no more than the stated percentages per day.

Dietary Fats: 30%
- This is where we get the vast majority of our energy.
- It is important to balance the 3 types of fats

1.Unsaturated (safflower, corn, and peanut oil) OK

2.Saturated (animal fats like butter and bacon) Bad

3.Omega-3 oils (fish oil, beans and flax seed oil) Good

Carbohydrates: 40%
- Include all sugars, fruits and vegetables, grains and starches
- Better to get carbo's from fruits, vegetables, and whole grains
- Avoid carbo's from sugar, white breads, cereals and other processed foods
- If your energy levels are up and down all day, you are eating too many

Protein: 20%-30%
-Essential in cell structure and all biochemical reactions
-Found most abundantly in meat, beans, nuts and vegetables

Here is a list of some foods to try and increase or avoid.

Proper Nutrition will give you energy, vitality, and Help you live longer

REST

We all need to get 8 hours of sleep every night
Sleep is vitally important in the healing process

Sleep increases
1. Healing Abilities
2. Immune function
3. Brain function
4. Imagination
5. Energy

Sleep Decreases
1. Blood Pressure
2. Heart Rate
3. Respiration
4. Stress
5. Risk of disease

Set your Biological Clock by going to sleep at the same time every night and waking up at the same time every morning. (even on the weekends)

STRESS REDUCTION

Over 80% of all doctor visits in the USA are related to stress.
Stress lowers your immune systems ability to function correctly, which increases your likelihood of getting sick.

High blood pressure, heart disease, headaches, asthma, colds and flu's, irritable bowel syndrome, depression and fatigue have all been directly related to stress.

How Do I Reduce Stress?
1. Don't sweat the small stuff
2. Learn to Laugh
3. Make time to Play
4. Don't take yourself so darn seriously
5. Repeat positive affirmations daily
6. Set Goals
7. Exercise
8. Learn to RELAX through massage, meditation, deep breathing, yoga,     and prayer.