Happy New Year 💫

I hope 2022 is the best year of your life! 

Make sure you plan out your goals for the year and stay focused. You can accomplish anything you want. It just takes discipline and commitment. Anything worth having takes hard work and dedication. Plan, Do, Study, Act, and Repeat as necessary, until you find the right plan and methodology that works for you, your goals, and your life. You are the creator of your dreams and reality. You may have barriers but find creative solutions to adapt and overcome them.

The Chiropractic Lifestyle Food Plan is coming along just fine. I increased carbs and dropped protein a bit, however, I seem to be burning what little fat I have faster. Food planning is all about experimentation until you find the right combination of macros that work for you and your desired body composition. Sustainability is really important as well. This is why you should have your foundation food plan and then a few days out of the week enjoy a snack or meal you normally don’t have. Usually, you will find it’s nice to break up the monotony, but then you realize your food plan is not so bad, and that you don’t have to have the snacks you usually crave.

Be careful out there on New Year’s Eve, and if you drink, do not ever drink and drive!

Happy New Year! 🎊🎆

Semper Fi

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

9 am 👉 12 oz of skinless chicken thighs, 3 cups potatoes, 1 oz butter, magnesium, vitamin D, vitamin K salt, hot sauce, organic golden milk, brewed cacao with organic coffee, and organic green tea.

12 pm 👉 6 eggs scrambled, 3 cups potatoes, 1 ½ oz cheese, 1 oz butter, salt, and hot sauce.

3 pm 👉 11.2 oz coconut water, 2 scoops whey protein, 1 scoop collagen powder blended with 10 oz pineapple, and 1 banana. Magnesium. 

Sparkling water as needed. 2 Tbsp raw honey (Sat, Sun only)

Macros Breakdown

Calories: 2,280   Protein: 160 grams   Fat: 88 grams   Carbs: 212 grams 

Merry Christmas 🎄🎁☃️🎀

That’s it! Time has run out. I hope you got all your shopping done.

I guess I’m going to have to take a day off from the gym because they will be closed on Christmas. I’m still going to be awake at 5 am, so I guess I’ll read or go for a walk.

I hope you and your family have a wonderful Christmas.

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

9 am 👉 6 eggs scrambled, 7 ½ oz potatoes, 1 ½ oz cheese, 2 oz butter, salt, and hot sauce, magnesium, vitamin D, vitamin K, organic golden milk, brewed cacao with organic coffee, and organic green tea. 

12 pm 👉 12 oz of skinless chicken thighs, 7 ½ oz potatoes, salt, and hot sauce.

3 pm 👉 11.2 oz coconut water, 1 scoop collagen powder, and 1 scoop whey protein blended with 8 oz pineapple, 1 banana, 2 Tbsp raw honey, and magnesium. 

Sparkling water as needed. 

Macros Breakdown

Calories: 2,118   Protein: 132 grams   Fat: 84 grams   Carbs: 206 grams 

Shopping Spree 🎁🎁🎁

Last week until it’s time for Santa! I hope everyone has all their shopping done 🤔

Dropping my protein does not seem to be affecting my performance at all. I’m going to stick with my current macros for a few months and see how things play out. My workouts are fantastic. I’ve been going to the gym every day now for the past 10 months and it’s definitely sustainable.

The most important part about living the Chiropractic Lifestyle is maintaining optimal function as we age. Several studies have shown that people within the last month of their life end up in the hospital because of functional limitations. Also, people going through end-of-life care report that the most important factor is maintaining independence.

Functional independence is directly correlated to your lifestyle. If you keep living the Chiropractic Lifestyle, chances are you will have optimal function every day you are alive.

Good luck to all you last-minute shoppers and see you next week!

Carpe diem

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

9 am 👉 6 eggs scrambled, 7 ½ oz potatoes, 1 ½ oz cheese, 2 oz butter, salt, and hot sauce, magnesium, vitamin D, vitamin K, organic golden milk, brewed cacao with organic coffee, and organic green tea. 

12 pm 👉 12 oz of skinless chicken thighs, 7 ½ oz potatoes, salt, and hot sauce.

3 pm 👉 11.2 oz coconut water, 1 scoop collagen powder, and 1 scoop whey protein blended with 8 oz pineapple, 1 banana, and magnesium. 

Sparkling water as needed. 

Macros Breakdown

Calories: 1,998   Protein: 132 grams   Fat: 84 grams   Carbs: 164 grams 

Shop Til You Drop 🎁🎀

Wow, this year flew by! Things are just moving right along. ⏳

With Christmas right around the corner, a lot of people are going to be going to holiday parties and subjected to many different types of goodies. I think it’s okay to splurge and enjoy some holiday treats. Like I always say, eat, drink, and be merry. 😁

I changed up the food plan a little bit. I increased my carbs and decreased my protein. I was doing some research, and the science consistently shows that athletes, or people who regularly engage in weight training, should ingest 1.3 to 1.7 grams of protein per kg of bodyweight. I’m about 82 kg with about 10% body fat, and I decided to do about 1.7 grams for now to see how my body functions.

Food planning is an ongoing experiment. The idea is to implement changes, monitor progress, evaluate and analyze the results, make any necessary changes, develop an improvement plan, apply, and repeat.

It’s a process of planning, doing, studying, and acting; or planning, acting, tracking, reviewing, and repeating. Food planning and your exercise plan is a process that can be modified and improved based upon your goals and objectives. The key is to have the discipline to stick with the plan you created. Deviation can cause disparities in your results.

My objective for you is to help you stay healthy. We are in this together and I will continue to give feedback and recommendations to help you maintain a long healthy life with optimal function.

Have a great week and keep living the Chiropractic Lifestyle.

Carpe diem

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

8 am 👉 6 eggs scrambled, 7 ½ oz potatoes, 1 ½ oz cheese, 2 oz butter, salt, and hot sauce, magnesium, vitamin D, vitamin K, organic golden milk, brewed cacao with coffee, and organic green tea. 

11 am 👉 12 oz of skinless chicken thighs, 7 ½ oz potatoes, salt, and hot sauce.

2 pm 👉 11.2 oz coconut water, 1 scoop collagen powder, and 1 scoop whey protein blended with 8 oz pineapple, 1 banana, 3 Tbsp honey (weekends only), and magnesium. 

Sparkling water as needed. 

Macros Breakdown

Calories: 1,998   Protein: 132 grams   Fat: 84 grams   Carbs: 164 grams 

Here Comes Santa 🎄☃️

I hope everyone had a wonderful Thanksgiving!

Now, it’s time for more holiday fun and lots of parties. It’s okay to splurge and enjoy life, as long as most of the time you are sticking to your healthy lifestyle. Everything is in moderation.

If you have any new year’s resolutions, this is the best time to start. Get into your new habits now and don’t procrastinate.

Have a great week and keep living the Chiropractic Lifestyle.

Carpe diem

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

8 am 👉 6 eggs scrambled, 7 ½ oz potatoes, 1 ½ oz cheese, 2 oz butter, salt, and hot sauce, magnesium, vitamin D, vitamin K, organic golden milk, brewed cacao with coffee, and organic green tea. 

11 am 👉 12 oz of skinless chicken thighs, 7 ½ oz potatoes, salt, and hot sauce.

2 pm 👉 11.2 oz coconut water, 1 scoop collagen powder, and 1 scoop whey protein blended with 8 oz pineapple, 1 banana, 3 Tbsp honey (weekends only), and magnesium. 

Sparkling water as needed. 

Macros Breakdown

Calories: 1,998   Protein: 132 grams   Fat: 84 grams   Carbs: 164 grams