Creating Harmony in Body, Mind, and Spirit
What The Professionals Are Saying
“This book could not be timelier, or more practical. The need for healthy lifestyle changes is hardly a secret. Dr. Perrine has outlined a series of low cost, common sense approaches that most of us can utilize to improve our health, our outlook, our experience and our impact along life’s journey. Come and share the joy in discovering that it is never too late to improve your health.”
Michael Drury, M.D. ~ Anasazi Internal Medicine
“The Common Sense Guide to Healthy Living successfully explores the integration of the spiritual, mental, physical and communal components of the human experience. This accessible work strives to positively affect the well-being of the whole person through sound education, relevant examples, and practical encouragement. If you are willing to begin the best years of your life, opening this text is...CommonSense.”
Frank Shirvinski ~ Senior Minister, Chaparral Christian Church
“Optimal health can only be obtained when we become proactive regarding our body, mind and spirit. The Common Sense Guide to Healthy Living is an Almanac, guiding you in multiple pathways of health, healing and wholeness. This book is filled with profound insights presented in a simple and clear style. Follow Dr. Perrine’s eight-week program as outlined and you too can see your health soar and your life positively impacted by putting these principles into daily practice and thus avoid the costs of being ill.”
Robert Bailey, PharmD., M.D. ~ Bailey Family Medical Care
“The Common Sense Guide to Healthy Living hits one out of the park. Your health is precious and Dr. Perrine lays a solid foundation for good health and wellness, naturally.”
Patrick Hammond, D.C. ~ Team Chiropractor for the Kansas City Royals
“Dr. Perrine reveals the time-tested principles to living a healthy and sensational life in his easy to read common sense guide that makes being healthy and whole a reality for us all. Discover how to dramatically improve both the quality and quantity of your years. Read this book as if your life depended on it—because it does.”
Bob Hoffman, D.C. ~ Bestselling Author of Discover Wellness
“FINALLY, someone has taken up the challenge of preparing a “primer” so to speak for healthy living...emotionally AND physically! As an internist providing primary care with an emphasis on preventative care, I can’t thank Dr.Perrine enough. I look forward to incorporating this interesting and valuable information into my practice. I have no doubts that my patients will enjoy it and learn from it. THANK YOU, Dr. Perrine!”
Brian Jorgensen, M.D. ~ Tatum Ridge Internal Medicine
What the reviewer's are saying
SCOTTSDALE (MMD Newswire) The Common Sense Guide to Healthy Living by Dr. David C. Perrine features an eight-week program designed to help readers improve their overall quality of life: physically, nutritionally, emotionally and spiritually. According to Perrine, something is terribly wrong with health care in America. He argues that the U.S. system has become focused on treating symptoms to the exclusion of addressing total body health and wellness. With that in mind, Perrine created an eight-week program intended to prevent illness and improve the quality of life of his readers.
In the book, he attempts to simplify and organize much of the seemingly overwhelming volume of health-related information available by using researched principles shown to be beneficial for health. Basing his work on these principles has led to positive critiques of The Common Sense Guide to Healthy Living by a number of M.D.s as well as a minister and a bestselling author, as noted on the back cover reviews.
"Your health may be improved and your life changed with the help of simple, common sense principles," Perrine says. "As a practicing physician for 20 years, I have seen that true health is attainable when balance is achieved in life."
Intended to educate and inspire, the book includes a resources section with websites and books Perrine has found to be valuable. It also includes a complete eight-week action plan intended to address each of the four key elements of health as identified by Perrine: physical, nutritional, emotional and spiritual. The book's associated website also provides readers access to this plan...anytime/anywhere.
The Common Sense Guide to Healthy Living is available for sale online at Amazon.com and other channels. It is also available in eBook; accessible as both a Kindle and iBook edition.
Dr. David C. Perrine is a writer, educator and practicing chiropractor. He holds a doctor of chiropractic degree and is a Fellow of the International Academy of Medical Acupuncture. His post-graduate study through the American Chiropractic Association also culminated in his accreditation as a Certified Chiropractic Sports Physician. As such, he has been the consulting chiropractor for the Kansas City Royals baseball club during their Major League Baseball Spring Training since 2005. He resides in Scottsdale with his family where he works in private practice.
My chiropractor, Dr. David C. Perrine, just published his new book on “Eight Weeks to a Healthier Life.” The book is called Common Sense Guide to Healthy Living. It combines a ton of research and experience to create easy and progressive steps for you to follow.
There are quite a few books out there that highlight such tips, but this one is different because it combines tips for emotional, spiritual, physical and nutritional health, not just one or the other. If you’re looking to better your lifestyle and you just need something to jump start your reformation, pick this book. Dr. Perrine has made it very easy to both read and understand. You’ll be shocked to read the stats he’s uncovered!
Get a preview of his book on the website and follow Dr. Perrine on Twitter for more tips and encouraging words.
Amazon reader reviews
5.0 out of 5 stars
Life Changing Information, Made Easy, April 27, 2012
By Keith Molloy
Dr. Perrine's book is not only an excellent read, but a life long reference book. Each chapter starts with a motivational saying. The chapter content is precise, lasting only a few pages, which makes it easier to understand & follow. Then each chapter finishes with a couple of bullet points to help you retain the information. Lastly, and most importantly, the 8 week game plan at the end uses a snowball's goal plan, that makes this healthier, better life attainable. The snowball's plan is when you add only small pieces of your action plan at a time, to make the plan sustainable. Buy this book, read it, enact your action steps, and refer to the book when you need help to stay on the path.
5.0 out of 5 stars
A Book That Has Changed My Life, April 26, 2012
By Diane (Scottsdale, AZ USA)
Dr. Perrine has been my doctor for many years and has helped me through several injuries such as a torn rotator cuff. He is a terrific person and excellent doctor. His book is extremely easy to read and very helpful. I like the breakdown of such comprehensive information into short and simple chapters. I keep this book on my night-table, and I can easily refer to pertinent sections whenever I want to do so. Having had lifelong stomach problems (I am 68 years old), I could not believe that by following the advice in his book, I am cured of all the life-limiting symptoms that I have always had. I highly recommend this book!
5.0 out of 5 stars
Great Guide, Easy Read, August 17, 2010
By Traci C.
I found this book packed with a lot of useful information, but it was not overwhelming. It is also a very easy read and I had a hard time putting it down. I read through it pretty quickly.
Since this book is so easy to read and the information is so interesting, I found it highly motivating. There is a basic guide in the back to help you put this information into practice!
5.0 out of 5 stars
A Roadmap to a Healthy Life, October 19, 2010
By A. King (AZ)
I found The Common Sense Guide to Healthy Living to be a terrific book. By including the emotional and spiritual parts with the physical and nutritional ones, a more comprehensive landscape to the world of whole-health-living is painted. Dr. Perrine's book offers an easy-to-follow roadmap that aptly shows the connectedness of the body and mind. In addition, the structure of the book allows it to be enjoyed beyond the initial read, as the short chapters make it usable as a quick reference guide going forward. I recommend this book to anyone looking to live a healthier life.
5.0 out of 5 stars
Logical and easy to understand, October 3, 2010
By Linda C
Dr. Perrine presents a logical, easy to understand, easy to read way to help us stay healthy and understand the importance of preventing health problems instead of treating patients after they get sick. I found the spiritual and emotional health chapters very powerful.
5.0 out of 5 stars
By B. Christensen (Rockaway, NJ)
A Simple to Follow Guide to Healthy Behaviors, August 29, 2010
The best part about this book is the vast amount of up to date health information structured in easy to read and understand sections. The concepts are presented in a way that's simple to follow and put into use in your daily life. I was also impressed by the comprehensive nature of the text, covering how to be healthy in the four major areas necessary in life: physically, nutritionally, emotionally, and spiritually.
One of the aspects of this book that I appreciated the most was the structure. It's very easy to pick up this book and read through a few sections. I found the sections were brief and pointed enough that I could put it down at any point I needed and be able to pick it up later without fear of feeling lost. Overall this is a great addition to your bookshelf if you're looking for a bit of guidance In regards to how to improve your health and quality of life.
5.0 out of 5 stars
Not just healthier, but happier, August 3, 2010
By azbert (Phoenix)
The entertaining and casual writing style makes this a quick read. The abundance of information packed in the small book make it an amazing resource that I'm sure I'll refer back to in weeks /years to come. The website paired with the book links the concepts together to make an overall lifestyle change in small progressions that I've hardly noticed.
It amazed me that small steps taken with purpose when combined in all aspects of my life could have such a profound impact. Feeling better, has had amazing impact on not only my personal relationships, but my professional success also. Maybe the last part of the title should be called "...happier living".
I think I'm going to try and get one for each member of my family.
Table of contents
I. Who Took the “Health” Out of Health Care?
II. Common Sense Physical Health
1. The World’s Greatest Creation
~ The Human Body
2. What Makes You Tick
3. Straighten Up ~ Posture
4. Protector of Life ~ The Spine
5. Weighing Your Options
6. Strength, Flexibility, and Endurance
~ The Triad of Fitness
7. Establishing a Strong Foundation ~ Strength
8. Avoiding “Tin Man Syndrome” ~ Flexibility
9. Thinking Heart Healthy ~ Endurance
10. Sleep On It
11. Timeless Healing ~ Acupuncture
12. The Godfather of Fitness
III. Common Sense Nutritional Health
1. You Are What You Eat
2. Simply Complex ~ Water
3. Sweet! ~ Carbohydrates
4. The Misunderstood Nutrient ~ Fat
5. The Mysterious Nutrient ~ Protein
6. Beyond Food Groups ~ The Food Pyramid
7. A Weighty Issue ~ Obesity
8. Salt in a Wound ~ Sodium
9. I’m On Fire! ~ Inflammation
10. The Speed of Life ~ Enzymes
11. Totally Radical ~ Antioxidants
12. Spice Up Your Life
13. “Quit Touching Me!” ~ Processed Foods
14. Nature’s Way ~ Going Organic
15. Eating Healthy Can Still Make You Sick!
~ Food Sensitivity
16. Be Nice To Your Bowels ~ Fiber
17. Good Bugs ~ Probiotics
18. Toxic Waste Removal ~ Detox
19. Nutritional Insurance ~ Supplements
20. Taking Back Control
IV. Common Sense Emotional Health
1. It’s All In Your Head
2. You’re Stressing Me Out!
3. Who Are You?
4. The Power of Thought
5. Attitude Adjustments
6. Where Are You Going? ~ Goals
7. Opportunity’s Assassin ~ Procrastination
8. Positively Awesome! ~Affirmations
9. I Can See Clearly Now ~ Visualization
10. Fear ~ False Evidence Appearing Real
11. Failure ~ The Key to Success
12. A Matter of Perspective ~ Happiness
13. The Art of Thankfulness ~ Gratitude
14. Repeat That, Please ~ Habits
15. You Reap What You Sow
V. Common Sense Spiritual Health
1. Growing Spiritually
2. The Science of Spirituality
3. Belief In Things Unseen ~ Faith
4. Quieting the Mind ~ Meditation
5. Enlisting a Higher Power ~ Prayer
6. Silence and Solitude ~ Being Still
7. Helping Hands ~ Service
8. You Are Not Alone ~ Community
9. Building Bridges ~ Forgiveness
10. Love…The Greatest Commandment
11. The Iron Nun
VI. Ready, Aim…Aim…Aim…Aim
1. Eight Weeks to a Healthier Life
Your Eight Weeks to a healthier life
Focus on your posture this week by adjusting your work chair, standing up straighter, and modifying your sleeping position. (Posture)
Make an effort to increase your water intake this week by drinking a twelve-ounce glass of water 15 minutes before each meal. This will keep you hydrated as well as add to the fullness of your stomach—helping to reduce your appetite. (Water)
When confronted with stressful situations this week, concentrate on taking slow, deep breaths to calm yourself down. (Breathing)
Spend five minutes each day in silent meditation, simply concentrating on your breathing. Breathe in through your nose for a count of four, hold for a count of six, and exhale through your mouth for a count of eight. As thoughts enter your mind, dismiss them and return to focusing on your breathing. (Meditation)
Spend five minutes each morning doing gentle stretching using slow, steady movements. Feel for a stretch, not for pain. (Flexibility)
Identify sources of high fructose corn syrup in your foods and search for healthier alternatives. (High Fructose Corn Syrup)
Be more accepting of others as well as yourself this week, realizing your reactions to most situations have been pre-programmed over many years. (Enneagram)
Schedule some time by yourself each day. Recharge your batteries by doing something just for you. Remember, this time must be scheduled! (Solitude)
Each day, plan to walk for at least 15 minutes. Find the time that works best for you and schedule it. Invite a friend or coworker if you struggle with accountability. To add some extra steps to your day, park across the parking lot at the mall or grocery store; shop around the edge of the grocery store first, then work your way from the outer isles inward; take the stairs whenever possible. (Walking)
Begin supplementing with a daily multivitamin, 1000 mg of omega-3 fatty acids, and 2000 IU of vitamin D3. Purchase your supplements from a health food store or physician to ensure quality. (Supplements)
Monitor your daily self-talk and use the three R’s (Recognize, Reject, and Replace) to modify your internal dialogue. (Thought)
Find a way to help someone every day. It might be as simple as a word of encouragement, a brief phone call, or a short note just to say hello. (Service)
Get to bed a half-hour earlier this week, relaxing to some soft music to help calm your mind. (Sleep)
Eliminate all trans fats from your diet. Look for the words “partially hydrogenated” on the label—these are the bad guys. (Trans Fats)
Recall a time in your life when you felt empowered. Tap into that feeling during the week when challenges confront you, allowing your positive feelings to subdue the negative situations. (State Management)
Connect with a social group or house of worship this week. If you already attend a group, invite someone you know to join you. (Community)
Remember to floss your teeth each day. This easy task will have tremendous benefits on your over-all health (It doesn’t get any easier than this!). (Inflammation)
Limit your intake of processed foods such as baked goods, snack foods, and crackers to decrease your intake of omega-6 fatty acids and reduce inflammation in your body. (Omega-6 Fats)
Write out five goals you would like to accomplish during the next twelve months. Get into the habit of reading your list at least once in the morning and once before bed to allow your subconscious to work out the details. (Goals)
Be aware of those hurting around you and offer them your compassion. The simple act of showing interest in another person can be more than enough. Just let them know you care and that you are thinking of them. (Love)
While sitting at your desk, watching TV, or at a stop light, tighten your stomach muscles like bracing for a punch. Hold for a count of ten. Work on completing at least twenty repetitions each day. This exercise will not only strengthen your stomach muscles, but will also reinforce good posture and ease back pain. (Strength)
Make a smoothie as a meal replacement or snack using frozen fruit, plain, low-fat yogurt, and a good quality whey protein. This will fill you with antioxidants, probiotics, and healthy protein. (Antioxidants, Probiotics, Protein)
Write out five positive affirmations and read them aloud each morning with emotion (miracles will happen!). (Affirmations)
Find a simple prayer that inspires you spiritually and repeat it regularly throughout the week. The Serenity prayer may be an easy place to start. (Prayer)
While watching TV, get up during commercials and do some light exercises or simple chores around the house. This can easily add twenty or more minutes of activity to your day. By using this time more effectively, you can add more value to your recreational time as well as shrink your To-Do list. (Activity)
Add one serving of fruits or vegetables to each meal to increase your antioxidants and boost your fiber intake. (Antioxidants, Fiber)
Before bed each night, write down in a journal five things for which you are grateful. (Gratitude)
Write a note of forgiveness to someone who may have hurt you. Sign it and then tear it up. This simple act can release you spiritually from the pain that binds you. (Forgiveness)
Return to an activity you once enjoyed, but have since discontinued. Be it tennis, biking, hiking, etc. — start doing the things in which you once took pleasure. You are more likely to make a new habit of the activities that make you happy. (Fitness)
Attempt to reduce your daily sodium intake to 2,350 mg per day. Use healthy spices as alternatives to add flavor to foods. (Sodium)
Spend five minutes each day in a quiet room visualizing the completion of your written goals. See the goals accomplished and feel the sense of achievement. (Visualization)
Practice faith by releasing your fears to a higher power. By limiting your need to control your circumstances, a greater sense of peace will fill your mind. (Faith)