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5 Steps to Optimal Health
Murray Middlemost
 The first step a program is Healthy Nutrition and there are ten basic rules: 1. Never skip a meal again (keep the calorie burning furnace burning)
2. Eat real, unprocessed foods (if man made it do not eat it)
3. Eat balanced meals (protein, fat, and carbs in every meal)
4. Choose a protein as the main nutrient in your meal
5. Add some healthy fats (avocado, nuts, seeds, cold water fish, and olive oil)
6. Add real carbohydrates (whole grains)
7. Add non-starchy vegetables (green and brightly coloured)
8. Eat snacks (keep the calorie burning furnace burning)
9. Eat solid food (fiber)
10.Drink enough water(body weight x .7 = no. of ounces to drink) The second step of the program is 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 (6-8hours) Third, avoid all toxic chemicals including: 1. Nicotine
2. Alcohol
3. Refined sugar
4. Artificial sweeteners
5. Illegal drugs
6. MSG, additives & preservatives
7. Fake fats and fat blockers
8. Caffeine
9. Certain prescription drugs
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I provide a broad scope of Chiropractic Care and Wellness Coaching. Diagnosis, treatment and/or referal is provided for the whole person including the full spine, extremeties and internal organs. My goal is to balance your neuro-muscular-skeletal system with your metabolism. This is achieved through a healthy combination of chiropractic, massage, diet, nutritional supplementation, exercise, relaxation and emotional balance. Health Coaching utilizing "The Wellness Process"TM and other techniques is offered to help you overcome any resistance to actually doing what it takes to get healthy! Immediate appointments are available, most insurance is accepted and payment plans can be arranged. Please call our clinic for more details.
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