Second, it stands for the breakdown of our Wellness Program.

T = Think

E = Eat

A = Act

M = Move

Think

• Always shop on a full stomach. If you don’t, you will end up putting garbage into your cart or basket. The battle is not won at home as much as it is at the point of purchase.

• Make your choices based on how you will feel after the choice. A big dish of ice cream smothered with chocolate and other toppings may make you feel good while you are eating it, but later you may feel guilty, sluggish, tired, and so on. It may make you feel great to buy a brand new car, but if you don’t have the money you will be left with stress of how you are going to pay your bills each month. Make your choices wisely based on how you will feel after the choice.

• Start and end every day with gratitude. It is a good idea to keep a gratitude journal. When life hits you hard, go back to your gratitude journal and remind yourself of the things you are grateful for. It is also a good idea to keep a success journal. Set some goals and as you achieve these goals, write them down in your journal.

• Make sure that you are including your whole family when it comes to wellness. Why would you want anything less than the best for your loved ones?

• Keep life fun and exciting. Make sure you are getting plenty of rest and downtime to recharge your battery, so to speak. If you do not take breaks, your body will!

Eat

• Add positives first. Nobody likes to have anything they like taken away from them.

  • Eat fresh fiber first: Have some raw vegetables or fruit at the beginning of every meal. Also, make your snacks raw vegetables or fruit.

• Slowly cut back on the things that are not good for us. Also, cut back on meal sizes. It all comes down to sensible choices.

  • Fried Foods

  • Fast Foods

  • Soda

  • Processed foods (Nitrates)

  • Tobacco

  • Alcohol (in excess)

  • Fats

  • Carbohydrates (in excess)

• Take the Wellness Paradigm Essential supplements: Contact our office to order. There are four supplements that the research unequivocally indicates are required for virtually every human living in industrial society. These are:

  • Fish Oil: A natural EPA/DHA ratio, natural triglyceride form, full fatty acid compliment fish oil for essential fatty acids (EPA and DHA).

  • Vitamin D

  • Probiotic: A non-dairy, wheat free, soy free, multi-strain, probiotic which contains strains that are part of the normal human flora.

  • Certified Organic Whole Food Micronutrient Formula: A certified organic, free from synthetic vitamins, whole food complex for vitamins and other essential micronutrients (phytochemicals, minerals, and antioxidants).

Act

• Act as if: Whatever it is you are wanting, act as if you already had it. If you want to be fit and healthy, what are all the things you would have to do to maintain a healthy and fit status? You would have to eat right, exercise regularly, get plenty of rest, and so on. So, if that is what you are wanting, put those things into place now. Start slow and work your way up. It is more important to start the habit than it is to do everything right all at once. It is better to only do one minute of exercise every day for a week than to do one hour all at once just for one day. If you bite off more than you can chew, chances are you will give up. Start with the one minute and work your way up. The same goes with any other habits you want to change. Make them something you can easily accomplish and work your way up.

• Just Do It! Don’t wait for everything to be right. Start today. Do the things you can implement easily and work your way up.

• Look at other people: Look at others who are currently where you want to be. How do they act? What kind of body posture do they have? What kind of presence do they have? What kind of discipline do they have? Learn from these people.

• Have a Positive Mental Attitude (PMA): Your attitude will make a big difference on your outcomes in life. Are you always negative, or always positive? What would others say you are? Whichever you are, you will attract more of. Does this mean you should never be angry or never show a negative emotion? Absolutely not! Negative emotions can be some of the biggest motivators also. Many people have accomplished something really great simply because someone told them they couldn’t. Many people have accomplished the impossible because something made them mad enough to do something about it. Find what motivates you, and turn it into something positive.

Move

• Incorporate activity into your work, family, and social life.

  • Start having events that involve activity with you and your family. Start doing activities that involve some kind of exercise. Go for family walks after dinner.

• Walk when you can.

  • Park further away so you can get some walking in.

  • Walk after a meal. This will help your digestion.

  • Find a place that can bring you peace and joy and walk there regularly.

• Find an exercise or sport that you love. Join a gym. It is always more fun if you do this with family or a friend.

• Start your morning with stretching and exercise. It will boost your metabolism throughout the day. It is also best to stretch before and after your exercise.

Contact us for more information on how you can be part of a Wellness TEAM at Marshall Family Chiropractic. (503) 598-7652