You Are What You Eat

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We have all heard the phrase, “You are what you eat”. The truth however is that you are what your body can absorb and use. The problem that many people face is that the foods they are eating are nutrient poor and highly toxic. Because of this the body is unable to perform at its’ best because of a lack of basic building blocks. For example, when you are vitamin D deficient (which most people are), your body has a difficult time absorbing calcium and you start to lose calcium from the bones ultimately leading to osteopenia and osteoporosis. These highly toxic foods also lead to systemic inflammation which can cause a host of symptoms and diseases. So what do you HAVE TO DO? You have to start today by adopting an anti-inflammatory, nutrient dense diet (lifestyle).

Your diet should be based around organic meat, fish, eggs, raw nuts, seeds, low glycemic fruits, vegetables, salads, sprouted beans and seeds, gluten free grains and pulses.

There are no gluten or dairy foods and sugar is very limited. It’s a medium protein, lowish carb, non-allergenic, blood sugar balancing healthy and nutritious diet.

Foods to eat lots of:
• Fish, particularly wild caught.

• Poultry: Free range chicken, wild caught turkey. Not fried (except stir-fried).

• Game: Pheasant, ostrich, duck and goose.

• Eggs: Cage free, free range.

• Beef: Grass-fed with no added hormones, steroids, or antibiotics.

• Vegetables: Include a daily salad and veggie with your main meal. Organic is best, but not always necessary.

• Sprouts: These are highly nutritious, easy to grow in your own kitchen and can be added to any salad or smoothie.

• Fruit: Fresh or frozen. Stay towards the low glycemic fruits like berries, also organic is best.

• Nuts and seeds. Fresh, raw, unsalted, unroasted. One handful per day recommended. Not peanuts.

• Fats: Olive oil, coconut oil, avocado oils are great. Avoid vegetable, canola oils, and trans-fat oils.

• Seasoning: Sea salt, tamari, herbs, spices, mustard, seaweeds.

• Sweets: Preferably fruit. Xylitol for cooking or Stevia for drinks. Blue agave syrup in moderation. Dark chocolate is fine unless it makes you crave more sugar. A teaspoon of raw, local honey is also ok.

• Water: Four pints of pure, mineral or spring water a day. Add lemon, lime, or some other fruit or veggie to enhance taste.

• Drinks: Teas are great, however avoid anything caffeinated or with sweeteners, sugar or chemicals. Small glass of fruit or veggie juice should be mixed 50/50 with water.

Foods NOT to eat lots of:
• Dairy foods: anything from another species like cow, sheep, buffalo or goat. No milk, cheese, yogurt, cream, butter or dairy spreads. Unless it is raw and unpasteurized from grass-fed animals.

• Gluten: no wheat, rye or barley or anything made with them. Some people are also sensitive to oats so avoid these if you need to.

• Grains and legumes (peas, beans and peanuts): eat in moderation as these contain major anti- nutrients that can block digestion and absorption of foods, compromise your body and slow down your ability to heal yourself. If you choose to consume these foods then soak grains like rice or oats overnight to neutralize some of the anti-nutrients and make them more digestible.

• Grains: oats, quinoa, rice, and buckwheat. In moderation. No more than three times a week. Brown rice is the lowest glycemic rice and short grain rice is best for a sluggish bowel, but have only a small amount with plenty of protein and fiber.

• Legumes: lentils, aduki beans, black-eye beans, miso, mung beans, white beans, soy, peas, tempeh and tofu. In moderation. No more than four portions a week.

If you are struggling with your health, we at Stanly Wellness Center are here to help you. We offer FREE 15 minute consultations with the doctor to discuss your health concerns. Call 980-355-7600 to schedule your FREE consultation. You can get more info at

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Patrick Ess
Dr. Patrick R. Ess grew up in Buffalo, NY. There, he attended Daemen College for his undergraduate studies in Natural Medicine. After which, he graduated in 2002 from New York Chiropractic College in Seneca Falls, NY, with a Doctor of Chiropractic Degree. Dr. Ess has treated thousands of patients and changed their lives with care. He believes in educating the patient so that they are better able to make informed decisions regarding their health.

Dr. Ess donates his time to the community by educating people of all ages on a variety of health, wellness, and safety issues. He teaches people how to avoid work injuries, stress maintenance, weight loss and promote healthy lifestyles.

Along with his 2 wonderful children - Tristen (16) and Sara (14), Dr. Ess enjoys cycling, hiking, swimming, drive-in movies, and other outdoor activities. Together they promote a healthy lifestyle with regular chiropractic care.