Big 10 on Nutrition

For those paying attention (not even me most days) you’ll remember that I was just at the NFL combine to pow-wow with Team doctors. One of the invited speakers was Amanda Philips; nutritional consultant to the Miami Dolphins, FSU and Tampa Rays.

Over the years, I have personally studied 1000’s of hours of advanced nutrition. It’s one of those things that gets more and more complicated, nerdy and geeky. Ms. Philips was able to bring it down to a simplified message. She found that most players would just toss their meal plans and head to McD’s. Think about it, that’s buying an Aston Martin DB-9 and filling it up with 87 octane. So she breaks it down. Nutrition in 10 simple steps:

  1. Come back to Earth- Eat food that comes from dirt, not bags. Closer to the ground the better; green leafs better than tree fruit.
  2. Eat a rainbow often -No less than 3 colors of fruit and veg/meal
  3. The less legs the better -Quality of protein: fish/egg>poultry>animal
  4. Eat fats that give back -Eat the fats that are more than just calories. Omega 3’s have wonderful benefits besides just being high-dense calories.
  5. Breakfast everyday-It really is the most important meal
  6. Eat every 3 hours-Eating often reduces your overall calorie consumption, boosts your metabolic rate and prevents gorging.
  7. Stay hydrated-1oz of water/lb body weight
  8. Don’t waste a workout
  9. Supplement wisely – ***Another story for another day
  10. Get some sleep- No less than 7 hrs/night


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I have been a patient of Dr.Lee's for about 10 months now. As a 22 year old, I have been suffering from back pain since I was about 13 years old. The pain increased a few years ago and despite physical therapy performed at other facilities, and pain medications from the doctor I was unable to control the level of discomfort. I found Dr. Lee and have been extremely happy with my results.

I came to Dr. Lee with several aches and pains. I was nervous about receiving chiropractic treatment but Dr. Lee eased my concerns by thoroughly making sure that I was a safe candidate for adjustments... After regular adjustments and Physical Therapy, my knee pain is gone, my elbow pain is gone, my ankle and wrist are improving AND I’m reducing the migraines I used to get too!

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I have had back problems for years. I have been to other chiropractors I have even gone to medical doctors no one has been able to make it feel any better. Then I found Dr. Lee I have finally found relief. I am feeling so much better after starting care at Susquehanna Spine & Rehab.

I began seeing Dr. Lee because of a shooting pain I developed in my left heel... After a brief examination, Dr. Lee explained to me that my pain was being caused by Plantar Fasciitis... Shortly after Dr. Lee began treating my heel, I noticed that I was experiencing less and less discomfort. In a few short weeks, I was able to continue my exercise routine and enjoy my daily activities pain-free!

When I came to Susquehanna Spine & Rehab I was very skeptical. After only 2 weeks at Susquehanna Spine and Rehab the severe pain in my neck, shoulder and arm had greatly improved … NO MORE PAIN! I can now sleep through the night without waking up in pain! THANK YOU SUSQUEHANNA SPINE & REHAB!!!

My daughter started falling up the stairs at school and having severe knee pain for no apparent reason... Dr. Lee did a thorough exam and walked us through his entire treatment plan. Every appointment was made at a time convenient to my schedule. Heather has made wonderful progress and is now pain-free. Dr. Lee was always available for questions and kept me well informed of her progress.