Family Chiropractic Patient Wellness Portal
Welcome to your journey to optimal health!
Congratulations on making the choice to improve your health and transform your life. We are excited to guide you through this new phase and for you to achieve your health goals.
Our Patient Wellness Portal includes Recipes, Food Logs, Workouts, Meal Planning Guidelines and Motivation Tips.
Please complete the following steps in order for the best results. Each month has specific links to information and resources.
MONTH 1: Getting Started
Week 1: Getting Started
Complete “Homework” Projects #1 & 2.
Step 3: Order and/or start your recommended supplements.
Week 2: Clean Eating
Step 1: Introduction to Clean Eating
Complete Homework #3.
Step 2: Download and start using the Daily Food & Lifestyle Journal.
Download and Create your Clean Eating Shopping List and Weekly Meal Planner.
General Clean Eating Shopping List
Step 3: Start or continue with supplementation.
Week 3
Creating Healthy Habits
- Continue using the daily lifestyle journal
- Schedule a check in
- Plan out your meals for the next week (check out the recipes below!)
- Start 1 new Healthy Lifestyle Habit
Week 4
Continue building Healthy Habits
- Review the Habit started last week; do you need to re-assess or change the action plan?
- Add 1 new Healthy Habit to your routine
- Continue the Clean Eating Plan & Food Journal
- Plan your next grocery shopping trip & meals for the following week
MONTH 2:
Incorporating Exercise
Eating for your Nutrition Type
Week 1:
Benefits of Exercise
- Schedule a check in with Allison
- Make any updates or changes necessary to your nutrition plan
- Schedule & begin your personalized exercise recommendations
Week 2: Introduction to Macronutrients
- Continue with your exercise program
- Continue food journal, healthy habits & meal planning
- Start identifying the macronutrients in your current meals. How are you filling your plate?
Week 3: Introduction to Micronutrients
Week 4: Eating for your APOE Type
- Begin Meal Planning according to your APOE & your established clean eating guidelines
- Schedule a check in to review goals, healthy habits, food journal and exercise.
Month 3:
Continue Healthy Habits
Month 3 Weeks 1-4 Guidelines
More Resources:
Healthy Recipe Index
Healthy Holiday Recipe E-Book
Workouts:
Week One
Week Two
Week Three
Week Four
