Christiana Chiropractic, PC ...... (315) 409-0014

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Health Improvement
Lifestyle

In my experience, I never find the advise or program to be wrong. I do find the patients compliance to be the problem. It is important that the guidelines be used strictly and then fine tuning to any individual program may be necessary. Increase protein consumption to 50% or more of your intake. A general rule is that your protein portion visually should be as large as your carbohydrate portion. Examples: egg whites, fish, chicken, lean red meat, soy/tofu, some vegetables. Decrease carbohydrates. Do not eliminate your consumption of them but dclinitcly decrease the amount of them. Examples: fruits, sugars, cakes, cookies, candies, juices (even though they are natural fruits they have a much higher index of sugar because they are juiced, stick with the whole fruit if possible). Eliminate all visible fats and oils. All foods have fat and oil to some degree, therefore, eliminate all visible ones. This will automatically cause you to decrease your fat intake. Examples: margarine, butter, oil, fried foods, nuts, etc.... Increase water intake to 64oz. per day. Suggest taking a 640z. container and mling it at night. By the end of the day the container must be empty. Fill the container again and start over the next day. Yes you will urinate more frequently for awhile. This will slow down after a week or so when your dehydrated body adjusts. Start taking a multivitamin/multimineral today. I don't care how good you eat. With todays commercial fanning the soil is depleted of all nutrients and that is a fact. Exercise. Nobody is busier than me and I make the time. Notice I said make the time. The time is never available and some things are sacrificed. However, if you don't start today you will have a lessened quality of life as you age and you will die sooner. That is a fact. Examples: walk 30min. five times a week, swim, bike, stationary bike, rollerblade, jog, stainnaster, nordatrack, etc. Yes you can switch them all up so you won't get board. Weight training is also important so you don't loose all the muscle that mother nature gave to you as a teenager. This is best at three times a week for 30 to 60 min. Talk with a trainer if your new to the scene. We have affiliations with almost all the health clubs in the area, so ask for our rate at the club. I would strongly suggest Champions Fitness located in North Syracuse. They are the biggest, best, most fully equipped, and have the largest training staff in central New York. They also have a great rate for my patients. Most importantly I work out there so we can check up on each other. Regular, at least once a month, Chiropractic care for you and the entire family. Start something today. Make a change in your lifestyle for you. The only thing that will happen is your health will improve. Compliments of Dr. Joseph Christiana of Christiana Chiropractic Health Center 8212 Brewerton Road, Cicero, N.Y. 13039

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