You are what you eat!
In order for you to be successful in health recovery and maintaining wellness, you need to follow some basic dietary guidelines. Your body requires proper nutrients of sufficient quality and quantity to maintain itself. If you do not fulfill its needs, your success will be greatly diminished. If it has been recommended that you avoid certain foods, be sure to avoid them, in addition to following the guidelines below.
1.) You have to eat breakfast. During the night when we don’t eat, the body secretes cortisol (a stress hormone) to try and keep your blood sugar level even. If you don’t, you start the day with your stress response already turned on. People who don’t eat breakfast start the day with stress before they even encounter stressful situations. Protein is especially important in turning off cortisol production
2.) You have to eat 20 grams of protein with each meal. A palm-sized portion of meat or cheese, 3 eggs or protein powder will do. Protein provides the building blocks for our body. Also neurotransmitters (brain chemistry: serotonin, endorphins etc.) are made from proteins. So protein is important in maintaining our moods.
3.) Do not eat trans fats. Trans fats cause inflammation and interfere with our brain and nerve function. Trans fat include margarine; any hydrogenated or partially hydrogenated oils etc. Our brain is 70% fat. Good fat-> good brain. Bad fat -> bad brain
4.) Increase your omega 3 and 9 oil intake and decrease your Omega 6 oil intake. Omega 6 oils include canola, corn, soy, and safflower oil. Omega 3s come from fish, flax and walnuts. Omega 9s come from olive and coconut oil. Too much omega 6 causes inflammation. Omega 3 oils help quench inflammation, insure proper brain function and are essential for hormone production.
5.) Eat enough fruits and vegetables every day to fill a quart-sized container. Vegetables and fruits provide essential phyto-nutrients and fiber.
6.) Drink 6-8 glasses of water. Water is a part of every chemical reaction in the body. Therefore it is essential to have water to have smooth functioning body. Most people are dehydrated and don’t know it.
7.) Decrease your grain intake especially wheat and corn. Get more of your carbohydrates (starches and sugars) from fruits and vegetables.
8.) Do not eat any white sugar or starches. In other words do not eat any white flour (white bread, pasta, flour torritillas etc.), white rice, potatoes etc. These foods rapidly elevate your blood sugar levels. We want to avoid any rapid elevations of blood sugar for a number of reasons. So if you are going to eat any grains, eat whole grains.
9.) Eat 35 grams of fiber per day. You might need to take fiber supplements. But if you eat enough fruits, vegetables and whole grains, you can get away without fiber supplements. Fiber slows the absorption of sugars and fats and is important for our gut flora (good bacteria) and hormone metabolism.
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I had lower back pain shooting through the right hip and leg. After a long but successful process, the results have been miraculous! No pain, not even discomfort in any areas. My job involves that I sit most of the day and it is a pleasure to be smiling more these days due to the corrective care Dr. Whittlesey has given me. I will gladly recommend D. Whittlesey to anyone I know suffering with any pain that is related to the care of a chiropractor. I also find that I have more erect posture in my walk and sitting. Thank you so much for making me feel young again! 
Sue C.
