1005 Eastern Avenue
Plymouth, WI 53073

New patients are welcome!

Patients with long-term back problems are 29% more improved than those treated by hospitals.

Call our office at (920) 892-4833 to schedule your appointment.

Patient Education

Nutrition

Drink Water

Stop drinking soda and sweetened drinks and learn to love drinking water.

Sleep

Sleep between 7-8 hours. Why? Because when your body sleeps under a mild fasting state, it releases hormones that repair the damage done to your body during the previous day. These hormones help you maintain proper weight. This habit will make you healthier and leaner. Decrease your sleep and you decrease your energy.

Sleeping on your back is the best position to sleep. Laying on your side, with a pillow between your knees, is the next best position. Avoid sleeping on your stomach!

Eating

Stop eating at least two hours before bedtime. Why? It is important to allow your body time to release repair and weight management hormones.

Stretching

You should stretch regularly but not necessarily a lot. Why? Your body responds to regular short stretching quite well. It is better to stretch 5 minutes a day, than to stretch one hour, once a week.

Diet and Nutrition

A good diet starts at the checkout line! To eat smart, you have to shop smart.

1. Shop the outer isle of the grocery store which is full of perishable foods that have no preservatives such as produce, healthy lean meats, dairy and whole grain breads. Food in the outer isle tend to be higher in fiber and good fats and sugars.

2. The longer the shelf life of a product, the worse the food is for you. This does not include canned vegetables.

3. Avoid refined sugars and flour. Both are the causes of much disease and obesity in this country.

4. Abstain from artificial sweeteners.

5. Shop with a list to avoid purchasing poor quality foods.

6. Junk food is acceptable once in a while. But it should not be a regular part of your daily food intake.

A good diet does not mean abstaining from all “treats” or junk food. It means that you keep these food to a limited portion of your diet and that they are consumed in moderate portions. The old adage YOU ARE WHAT YOU EAT - could not be more true. Each year 98% of the “stuff” that makes you up is replaced. If you EAT POORLY you will HEAL POORLY.

Avoid fad diets. Maintain your proper body weight though regular exercise and the above dietary guidelines. You will lose weight steady and be able to maintain it when you make sustainable lifestyle changes. In weight loss, losing it slower is better than fast. Slow and steady wins the race.

Life is a balance tripod. When you live in balance you have true health. When one of the three elements (Mind, Body or Spirit) is neglected, all three will be effected.

Mind + Body + Spirit = YOU.

Live in moderation and live in balance