Integrated Chiropractic Wellness, PLLC  ~  Dr. Kristen Ude


"Let food be thy medicine and medicine be thy food."  - Hippocrates, the father of Medicine

To improve, restore and reverse all disease, we believe it is essential to evaluate and correct nutritional deficiencies.  When it is clinically indicated through blood, urine, saliva analysis and AK evaluation, we incorporate nutrients specific to you to correct imbalances.

To ensure the utmost quality, we utilize vitamins, minerals and herbs available only to health care professionals.  Our collection of whole, organic products support the healthy funcitoning of endocrine, cardiovascular, digestive, hepatic, renal, skeletal and other physiological systems.

Although people have different nutritional types (some need more protein and less fruit, some are OK with more fruit and less protein) and allergies are a concern for some patients, a typical healthy eating plan is as follows: 

Breakfast:  Protein and Vegetables

Snack:  Fruit

Lunch:  Protein, Vegetables and Whole Grain

Snack:  Fruit

Dinner:  Protein, Vegetables and Whole Grain                                             

Proteins: Turkey, chicken, eggs, beef, fish, lamb, and pork. Fatty cold water fish (not farm grown) like salmon, tuna, trout and herring are rich in healthy essential omega 3 fatty acids. Legumes (beans) such as black beans, chickpeas, kidney beans, lentils are additional healthy options. Each serving should be about the size of the palm of your hand and organic if possible.  Soy is a common allergen and often weakens people in its unfermented form.

Vegetables: Eat vegetables with your meals. Be generous. Fresh and organic is best, but clean all veggies in a natural wash and warm water.  Blanching (a brief plunge [30 sec to 2 min] in boiling water and then a dip in ice water) is a good way to cook veggies.  Some are best eaten raw each day as well.

Water: Drink water in between meals. 1 quart for every 50 pounds of body weight per day. Do not drink tap water (or have yours tested).

Fruits: Eat as much as you like. Eat fruit the way nature has given it to us. This means try not to eat it frozen, dried or juiced. Most of the enzymes and cofactors get altered when the form of the fruit is changed. Most juice drinks have a lot of sugar added to them, so it’s wise to stay away from them.

As a General Rule: 
1) Refined starches should try to be avoided: “breads, bagels, muffins, cereal, white rice, pasta, potatoes, pies, cakes, candy, cookies, ice cream, soda pop, doughnuts, brownies.” A moderate amount of whole grains such as brown rice, millet, steel cut oatmeal and quinoa can be part of a healthy diet. 
2) Eliminate intake of trans-fatty acids (all hydrogenated oils), which are prevalent in margarine, vegetable shortening and almost all commercially prepared and packaged foods. These fats interfere with normal fat metabolism and create abnormal cell membranes throughout the nervous system and brain. 
3) Again, drink 1 quart of water per 50 pounds of body weight in between your meals. Excess exercise requires more water. Try to exercise daily for at least 30 minutes. 
4) Avoid any new or old diet/sugar substitutes including diet food/drinks, white packets, blue packets and pink packets. Natural sugars for limited consumption include agave nectar, brown rice syrup and honey. 
5) Eat like a caveman: minimize boxes, bags, cans and wrappers.



P.S.  You know we're in trouble when the UCLA Center for Human Nutrition reports that the four most consumed plant foods
in America are french fries, ketchup, pizza sauce and iceberg lettuce! 

The Jefferson Building 1600 W. 38th St. Suite 412, Austin, TX 78731

Phone: 512-970-8883 | Fax: 512-451-8686

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