Nutrition

Blocks of health

The following components of health are all required to maintain optimum health benefits.

• Diet

• Rest

• Attitude

• Central Nervous System

• Exercise
  

Foods that are designed for our bodies are those in their most natural state. Processing and refining generally remove the good food value that our bodies require to maintain good health. Avoid foods that have been bleached or refined to an unnatural colour such as white flour or white sugar. 

Foods eaten in the following combinations throughout the day will help your body to maintain regular blood sugar levels that fall within a predetermined range. You will find that eating unbalanced combinations or not eating at regular intervals will cause you to have symptoms ranging from sluggishness and fuzzy thinking to hyperactivity. These can be signs that your intake of food is unbalanced. Prolonged eating habits of this nature will have a negative affect on your overall health. 

Suggested combinations: 

protein	40%
carbohydrates	30%
fat	30%

Suggested intervals (every 5 hours) 

breakfast	7:00 am
lunch	12:00 pm
snack	5:00 pm
dinner	7:00 pm
bedtime snack	10:00 pm

 

Ingredient substitutes: 

milk - plain soy milk in equal amounts, or flavoured soy milk for cereals and desserts 
buttermilk - in baking, for every cup, use a cup of soy milk mixed with 2 teaspoons of lemon juice 
cheese - non dairy soy cheeses are available in natural food stores 
eggs - as an emulsifying agent, 1 tablespoon of lecithin replaces one egg. Liquid lecithin is better for baking: lecithin granules for beverages 
eggs - replacers are available in natural foods stores, usually in powdered or liquid form 
flour for yeast breads - whole wheat flour or hard wheat flour may replace white all-purpose flour in equal amounts 
flour for non-yeast recipes - use 1 cup minus 2 tablespoons of whole wheat pastry flour or soft wheat flour 
salt - sea salt can be used in equal amounts, or for less sodium and more flavour, use 1 tablespoon of tamari or 2 tablespoons of miso 
herb and vegetable seasonings - low sodium content seasonings are available in natural foods stores. To replace 1 tablespoon fresh herbs, use 1 teaspoon dried or 1/4 teaspoon ground. 
sugar - 1/2 cup of honey will replace 1 cup of sugar. reduce the liquid content of the recipe by 1/4 cup for each 1/2 cup of honey used. 
sugar - 1/2 cup of brown rice syrup combined with 1/4 cup honey or fruit juice concentrate, 3/4 cup barley malt syrup, 3/4 cup apple juice concentrate, 3/4 cup maple syrup or 1/2 cup molasses. As with honey, reduce the liquid content by 1/4 cup per 1 cup sugar replaced. 
sugar - sucanat in equal amounts 
 

Sweets Without Sugar by Therese Duval, McGraw-Hill Ryerson Ltd. 
The sugarless Cookbook by Nellie Hum 
Naturally Sweet Desserts by Marcia Webber 
Sugar Blues by William Duffy 

Regular adequate rest is mandatory to allow all body systems to rejuvenate and repair. Prolonged deprivation will result in cumulative negative effects. Adequate rest is particularly important while undergoing chiropractic manipulations or other corrective procedures.

A positive attitude and outlook will affect how much stress is internalized for your body to manage. Although you can't always control outside stressors such as the behaviour of others or other circumstances that affect you, you can control your attitude and how much you will allow stress to affect you. 
It is important to control or manage the stresses you can, such as eating healthy, exercising, ensuring proper Central Nervous System functioning, and getting proper rest. For the rest, a good attitude is the best defense.

A fully functioning CNS allows your body to communicate at 100% capacity with all organs and body tissue. The life force that made the body heals the body, as long as there are no blockages due to injury or stress the body can't manage effectively. A chiropractic assessment to determine any obstructions to your CNS and manipulation to correct obstructions are a vital part of overall good health.

Benefits of being aerobic  your lungs will operate more efficiently the blood vessels become enlarged, making them more pliable and reducing the resistance to blood flow you will experience increased blood supply, especially red blood cells and hemoglobin you will have healthier cells supplied with more oxygen great for your heart aids digestion and elimination aids quality of sleep makes you feel better mentally and emotionally!

How to train  calculate your optimum heart rate from the formula below warm up slowly for a minimum of 12-15 minutes exercise for a minimum of 15 minutes at your 'optimum heart rate' cool down for 15 minutes develop a plan to exercise four times a week.