Monday, January 23, 2012

How to Reclaim Your Health in 2012

Wow, it is hard to believe we only have 8 days left of January!   This month has flown by for me and I never got to wish you all a Happy and Healthy New Year!  

Yesterday, I received this excellent email from my previous homeopathic doctor in PA.  His advice is always wise and sound.   He and his wife are wonderful examples of living life to the fullest and doing it with grace, peace, lots of laughter, and love.   They seek out the truth and weed out all the fades when it comes to excellent health tips.   Which I appreciate.  They have eaten the same way for many years and it shows – they are vibrant and youthful; with a natural glow to their skin and bright white eyes.  Their good health inside definitely shows on the outside.

May their words inspire you to seek do great things this year to improve your health and how you live your life!   

Many times I have been asked for suggestions on what to do to stay on the sunny side of wellness. As there are a multitude of wonderful products, wellness breakthroughs and new services that come out every year, I thought it may be helpful if, on occasion, I pass along a few recommendations that Heather and I have personally used and found helpful.

Enjoy REAL Food and Support Your Local Farmer

The first recommendation I would like to share is to make nutrition a high priority and make it a point to keep expanding your knowledge. This can never be stressed enough! Your diet determines your body chemistry and that is what contributes, in a very large degree, to your state of health or illness.  However, as every one has their own unique metabolism, I have compiled a list of pretty simple and standard nutrition guidelines that can be followed to optimize your health:

1) Your food should be as fresh as possible and organically grow, preferably from your local farmer or farmers market.

2) Prepare your own food to best control not only what is IN it, but what is NOT in it. This increased cost in time and money to eat healthy is one of the best investments you can make for you and your family’s health. The market can tank along with the Euro, but your health and wellbeing is a priceless commodity that sustains you 24/7. 

3) There should always be A LOT of color on your plate.  Colors  are green, orange, red, purple, yellow etc., not brown, cream, beige or white.

4) Dr Joel Fuhrman has it right by telling his patients and readers to make your salad your main course. You can substitute veggies, cooked or raw, for salad.  The perimeter of your plate is enough space for the meat, other proteins and starches.

5) Have your dense carbs in the morning which will allow the rest of the day to use that as fuel.  Stick only to protein and veggies in the evening. (Snacking on starchy carbs later in the day is an excellent way to grow a very nice spare tire.)

6) Absolutely NO SUGAR!  NO ARTIFICIAL SWEETENERS OR HIGH FRUCTOSE CORN  SYRUP. Processed and fake sugars are the epitome of something that gives a few moments of pleasure in exchange for a lifetime of misery. 

7) Make sure you get your essential fats (Omega 3’s) from vegetable sources (flax, chia, olives, coconut), and/or fish oil, either at the original source or a high quality supplement.

8) Nutritional supplements are necessary for most people to have complete nutrition. I would recommend a ‘whole foods’ based one. A daily dose of 2,000 - 5,000 units of vitamin D3, especially in our climate, is good for most people. It’s also a good idea to have your Vitamin D blood levels checked to see if you are within a healthy range.

9) Drink plenty of high quality filtered or spring water daily.  You are made up mostly of water so it is axiomatic that your health will be determined to a large degree by the quality and sufficient amounts of that water.

10) Think of “greens” as a totally separate food group and eat this group often! A great way to get large amounts of fresh, raw greens without having to spend half-an-hour chewing is with green smoothies.  This may be an acquired taste or texture for some, but the benefits are worth it. Not only are they highly nutritious, but very fast and easy, with no cooking and little clean up. An entire ‘meal’ can easily be made, enjoyed and the mess cleaned up within 10 minutes!

Eat Your Greens!

In my family, we have fun with this and take turns making the morning green smoothie breakfast-of-champions! Heather uses a straw to get them down easier.

Here is our basic recipe:

(Use only organic produce whenever possible)

  • 1 large avocado (peeled/ de-stoned)
  • 1 apple
  • Greens (kale, collards, dandelion, spinach, chard, parsley, celery, etc..)
  • 1 cup frozen mixed berries
  • water
  • flaxseed oil

Depending on what we have on-hand, we spice up the above recipe with raw cocoa powder, goji berries, coconut oil, bee pollen, chia seeds, ground flax seeds, etc.  There are lots of excellent recipes and good dietary information on the internet e.g.

Smoothies are best made with a high speed, powerful blender.  The choices today are either a Vitamix or a Blendtec which is what we have.  To get an idea of what these can do and also for a good laugh, look at the ‘Will it Blend’ videos on YouTube.

Move That Body!

Once your body is nourished with REAL food, I would recommend a daily dose of physical movement.  The benefits of exercise have been well documented, but the type and duration varies according to many factors including body and metabolic type, level of physical fitness, and general state of health.

In my opinion, nothing can replace daily outdoor activity. This allows the healing power of the sun and nature to be experienced.  Even a simple walk outside, for a minimum of 20 - 30 minutes a few times a week, can significantly increase a persons’ well-being.  Try gardening, biking, hiking, skating, or any other activity that gets you moving outdoors and increases the joy factor in your life.

To complement, there are many indoor activities that are extremely beneficial. In our home, we use and have benefited greatly from the use of two machines:  the Teeter Inversion Table and the T-Zone Whole Body Vibration Machine*. These two machines have released years of pain and tension in my spinal column within a few months of daily use.  My old injury of jumping off a swing in full cycle and landing flat on my back has finally been rectified. Having these machines at home ensures daily use as there is little or no need for excuses. It’s common in the mornings to have us all in our PJ’s ‘hanging’ or ‘vibing’ at 7 a.m.!

Whole Body Vibration Technology

Heather and I were first introduced to the T-Zone Whole Body Vibration technology in Canada last summer. I found the decades of research and list of health benefits quite impressive. The benefits included increased muscle strength, improved circulation, reduction of joint pain, assistance in weight loss, improved coordination & flexibility, and a general sense of well-being. It all made sense. I thought if NASA adopted this technology to keep astronauts’ bones and muscles strong while in zero gravity, just think how great it would work on our bodies here on planet Earth. So, in July, a machine was shipped to our home and it’s been a daily 10-minute addiction every since.

NOTE:  If you live in and around West Chester, PA this is a great opportunity to spend time with Dr. Prociuk and his wife Heather.   Because of our personal and very positive experience with this technology, we wanted to share this with you and extend an invitation to experience the benefits for yourself. Just drop in during office hours and take a ‘test drive’ on one of our machines. For those who are interested in a more in-depth inquiry, I will be giving a free 30 minute demonstration followed by a Q & A on Saturday, January 28th @ 3:00 p.m. and Saturday, February 25 at 3:00 p.m. in our West Chester office. As space is limited, please call Heather @ 610-701-5702 if you plan on attending.

Keep on the Sunny Side

The last and final point I would like to make is a simple statement, but worth pondering: Good health can only be achieved when there is a clear intent to have it. That said, my wish for you is to start off this new year with that intent.

Thank you for taking the time to read this newsletter. I hope you found a few suggestions here to keep your health and wellness top-of-mind.

To your health -

Peter J. Prociuk, M.D.



  1. I get your posts via email, and I read this last week, but stopped at "Move That Body." I suppose that says something about my lack of exercise! At any rate, I didn't know that this was from Dr. Prociuk. I've heard such wonderful things about him (I first heard about him years ago when my son was diagnosed with autism), but have never been to see him. I see that I missed his demonstration yesterday, but will see if I can make it next month. Thanks for sharing this, Jill!

  2. I was encouraged in this Jill in many ways! Thanks for sharing Sis.

    Love you!


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