Archive for the ‘Health’ Category

5 Reasons You Should Detox

by Dr. Jade Dellinger
It’s Detox time at NSPAH! Join us on Wednesday September 25th for a FREE detox talk!

For many people the word detox sounds scary, depriving and unnecessary.  The reality is we are inundated with toxins on a daily basis and they are wreaking havoc on our systems.  Every second of every day our bodies work on eliminating toxins that we are exposed to and it is extremely effective in doing so.  Problems arise when we overload the system.  

We eat chemically laden, processed foods.  We use products in our homes and on our bodies which contain plenty of toxins.  We breathe in toxins, and follow it up with our alcoholic beverage of choice at night. All of these items independently of each other won’t cause a system crash, but when you combine them, over the months and years, your body is crying for help.

Many symptoms that are considered common or normal most likely are signs of toxic overload.  Headaches, fatigue, brain fog, gas, bloating, pain and even difficulty losing weight may all be due to an inability to detox properly.

This may all sound daunting, but there is a solution to help get your body back on track.  Check out our 5 reasons why you should detox, and information on how to detox!

5 REASONS YOU SHOULD DETOX

  1. CLEAR HEAD, IMPROVED MOOD
    • If you are feeling bogged down with brain fog, not thinking straight and feeling downright moody, it’s time for a detox.  Following a detox you should notice you just feel better. You wake up with a clear head and better mood.
  2. LOSE WEIGHT
    • Toxins cause us to hold on to unwanted pounds, and especially bloat.  Although weight loss is not always the primary reason to detox, it is an added positive side effect.  Detoxing helps balance blood sugar and decrease inflammation which will help decrease belly bloat and should improve how your body breaks down food (as long as you behave post detox, and don’t run to the nearest fast food joint!).  
  3. BETTER SLEEP
    • Sugar and caffeine not only contribute to blood sugar spikes and dips, but in turn cause restless nights.  Following a detox many people see improvement in falling asleep as well as staying asleep. Who couldn’t use a few more Zzzzz’s.
  4. REGULARITY
    • Yes, I mean bowel movements.  You need to be regular in order to flush the toxins out, otherwise they just build up in your system.  Cutting out toxic and inflammatory foods usually means increasing fibrous and nutritious ones. Increasing your water as well as fiber will help clean those pipes right out!
  5. MORE ENERGY
    • Toxic overload will have you feeling bogged down.  This doesn’t just drag down your mood, but your energy as well.  Improving the way your body detoxes by cutting down on the amount of daily exposure will improve your energy naturally.  Caffeine actually decreases insulin sensitivity AND increases your stress hormones. All of which will affect reasons to detox number 1 through 5!

Now that you know why you should detox, it’s time to learn how!  The best advice is to start slow. Take inventory of your home, including personal and home products as well as food.  Can you start to make changes to some of those items? Increase your water intake to half your body weight in ounces and shop the perimeter of the store.  All of these things will start to give your body the ability to detox more efficiently.

If you need more structure, and want to learn more, join us for a group detox and learn all about detoxing on Wednesday September 25, 2019.  If you think you are ready to dive in, and join us for a 6-day detox, call the office to pre-order your detox kit today! Orders must be in by September 13th for pickup on the 25th.

Live the Life you Deserve ~ our Fall Women’s Retreat

by Dr. Jordan Leasure

He who has health has hope; and he who has hope has everything.
~ Arabian proverb

As busy women we have a million reasons to NOT take a minute for ourselves, let alone a whole weekend getaway. We have family to protect and care for, businesses to drive forward and lives to show up for. Vacations are often times expensive, inconvenient and contain variables out of our control. At a retreat you probably won’t know anyone else, you’re taking time away from other priorities and in reality – change is scary.  Are you willing to open that box? Take the first step towards accountability and responsibility? If your answer is yes – read on.

stressed woman in front of computer, planner & notebook.
Feeling pulled in All Directions – exactly why you should Retreat.

Most of your reasons “not to” are the exact reasons you SHOULD attend a retreat. When you commit to an experience – with time or finances you’re more likely to elicit the changes you require. That’s exactly the results we see in our clients. Retreats are different from vacations – they are organized, you can actually relax instead of having to plan activities and you typically leave with more than you brought. 

Here are my Top 5 Reasons you should consider a Women’s Retreat.

  1. We all Need to Unplug – Can you imagine a weekend away from responsibilities?? No making dinner, no laundry, no answering client emails. A study in the Applied Cognitive Psychology Journal demonstrated that changing environment improves memory. Having the opportunity to change your surroundings and attend a retreat with allow you to better absorb the information provided.  Enjoy food made with love by someone else, be pampered!
  2. Learn instead of Lead – Be exposed to what works for others. Deepen your knowledge of the topics covered, learn others’ interpretation. It’s amazing how you can hear the same information a million times but when you’re ready to listen it finally sinks in. I’m often asked how I balance it all so we’ll teach real life implementation of some necessary self care techniques.
  3. Connect with Yourself – When was the last time you took time out for yourself? Refill your vessel. Remember who you are outside of the labels of friend, boss, mother, daughter, partner. Who are YOU really? Who do you want to be? Are there characteristics of your personallity that you miss? Are there others you’d like to eliminate? You may learn something new about yourself.
  4. Find your Tribe – Women are more empathetic and can relate to your struggles. Allow yourself to be taken care of, looked after and nourished. Make life long friends and accountability partners. Who knows what will pop up in those brief 15 minute chats between activities – love, loss, struggle, accomplishment. We all have them – when was the last time you honestly shared that with someone?
  5. You will leave Energized, Empowered and Enthusiastic for Change. – The experience will provide life long benefits from a new way of learning. You may receive one tool that creates the change you, your family or your business needed at this exact moment. Do you find yourself just floating along – this year the same as last? Do you yearn for a change, a new outlook or simply an expanded version of you?  

We have four spots left in our next retreat in Lake Como, Wisconsin this October. Trusting Your Gut is our topic. We’ll learn about how different aspects of life impact your gut health and how your gut health impacts EVERY area of your health and life.

Retreat Location – Workshops on the Water Lake Como, WI

We will enjoy restorative treatments including massage, acupuncture and yoga. A private chef will provide healthy meals throughout the weekend and teach us how to nourish ourselves and our families. Click here for full details.

Whether you choose to join us in October, attend a yoga retreat in Bali or just escape to Canyon Ranch we hope you’ll find time in the next 12 months to attend a Women’s retreat. You’ll thank you for it!!

Spinal Adjustments: An Interns Perspective

by Guest Blogger

This blog is brought to you by our summer intern, Jorell.

Jorell & NSPAH

I’ve been interning at North Shore Pro-Active Health for 4 weeks. I was given the opportunity to work alongside Dr. Jordan Leasure in assessing lifestyle solutions for patients seeking functional medicine services. But in the midst of observing these appointments, I’ve watched Dr. Jordan perform spinal adjustments on a few of her patients. Admittedly, prior to working at the clinic I have never sought out chiropractic or retaliatory services and never knew how powerful a healthy spine is in the context of a person’s overall livelihood in preventing chronic disease. 

History, Examination & Treatment

The full first-patient examination was both quick and comprehensive. Dr. Jordan asks questions regarding my current and past health concerns, what those health concerns are attributed to, my exercise patterns, my water drinking regimen, any family history of disease, and any history of drinking or smoking. She then goes through a whole upper body assessment that looks at my reflexes and resistance strength. After that, I was taken through a lower body assessment to look at any more possible physical stressors when my legs are lifted while on my back and stomach. Then came the actual adjustment starting with my neck. I am one of those people that tend to crack their necks from time to time and so this procedure was different in the sense of how my neck was cracked but also familiar because I didn’t feel anything after the adjustment. What I was most concerned about was the adjustment on my spine. At first Dr. Jordan had me lay on my stomach and take a deep breath. Surprisingly, after the exhale, I did not feel my spine crack despite clearly hearing it. This was followed by a second spine adjustment and an adjustment on my right leg.

Overall the process was painless and very easy. After walking around with my newly adjusted back and leg, I did feel a bit looser but really nothing else outside of that. I did go in the appointment slightly sore from exercising the day before and that may have hindered my ability to notice the full effects of the adjustment. I also did not go into the adjustment feeling any significant spine problems. Despite these small details, I was able to learn the importance of the adjustment and feel little benefits from it. I definitely recommend new patients to get adjusted and keep getting adjusted as preventative means towards maintaining a healthy lifestyle!

Heavenly Hearty & Healthy Soup

by Kristen Brown


With the fast paced lifestyle many families are living today, most don’t have the time to put a healthy, delicious meal on the table for dinner. It may be easier and more convenient to go through a drive-thru, order a pizza or some other unhealthy, non-nutritious food from a restaurant. But for many of us who are looking to be healthier, lose a few pounds/inches, and/or teach our children better eating habits, what good does that do for us? I have found that using my crockpot has helped me and my family in more ways than one. It is super easy just throwing a bunch of ingredients in to the crockpot, turning it on low and then letting the crockpot work its magic. When you come home from work later that night, you have dinner ready to go and the family can sit down to a hot, cooked meal and you don’t have to feel the added stress about what to feed your hungry family.  

One of my favorite “go to” crockpot recipes is super delicious, figure friendly, and full of vegetables and spices. With the winter months being as cold as it is in Chicago and most other places, who doesn’t love a new soup recipe to try?! This recipe has a tomato juice base which is nice because it is different from your typical broth based and creamy soups which aren’t always the healthiest for you. I find myself purchasing a lower sodium tomato juice and you can swap out the canned vegetables for fresh (the green beans and I also add wax beans to my soup at times). The recipe is as follows:

Ingredients:

1 pound ground turkey, uncooked

1 cup chopped celery

½ cup thinly sliced carrots (I tend to have baby carrots at home and just cut them in thirds)

2 ½ cups tomato juice (I tend to add more juice because I find the 2 ½ cups not to be enough)

1 (14 ½ ounce) can French cut style green beans, drained (use fresh if you desire and doesn’t have to be French cut style)

1 cup fresh mushrooms, sliced ¼ inch thick (can use canned mushrooms- just drain them)

½ cup chopped tomato

1 tablespoon dried minced onion

1 ½ teaspoons Worcestershire sauce

1 teaspoon dried basil, crushed

1 teaspoon dried oregano, crushed

½ teaspoon garlic powder

½ teaspoon sugar

¼ teaspoon pepper

1 bay leaf

Directions:

1. In a large skillet, cook the ground turkey, celery and carrots until turkey is done; drain.

2. Add to a 3 ½ or 4 quart crockpot (or whatever size you have).

3. Stir in tomato juice, green beans, mushrooms, chopped tomato, dried minced onion, Worcestershire sauce, dried basil, dried oregano, garlic powder, sugar, pepper and bay leaf.

4. Cover and cook on low heat setting for 6 hours.

5. Remove bay leaf before serving.

*This soup makes 4-6  servings; Prep time is 20 minutes*

With the many different directions families are pulled in now a days, there is no crime in taking some help from all of the handy-dandy kitchen appliances which were meant to make life even a tad more stress free! If you are an avid crockpot user like I am, this recipe is right up your alley. If your crockpot has been sitting on the shelf collecting dust over the years, it is time to wash off the cobwebs and put the crockpot to good use!

Please don’t hesitate to call NSPAH if you have any questions about the Hearty and Healthy Soup. Until then, Bon Appetit and stay warm!

4 Tips to Stay Healthy While Traveling

by Kristin Stromberg, ATC

My sister has been a flight attendant for over five years and she already has some good stories from flying. She started working for a major commercial airline and now she works with charter airlines and private companies. She is in the sky all the time and doesn’t have the luxury to call in sick. I asked her what she does to keep healthy and these are some of her tips.

  1. She is consistent with her vitamins. Her flights are mostly domestic but there have been some to Asia, Australia, Mexico, Canada and a few others. On a regular basis she takes vitamins from the Salutogenic Life Line. Her go-to products include: Multi For Women, Omega Pearls, Vitamin C, Zinc, Vitamin D3 with K2, Seasonal Life, Probiotics (blister pack) and she just started taking Turmeric. Because of all of her traveling she can not bring all the bottles with her in her carry on bag so she preps them in a container for how many she needs for how many days she will be gone for.


Her Vitamin Choices:

  • Multivitamin– keeps the thyroid healthy, balances her hormones, Improves energy, works with a stressful lifestyle & gets her the basics.
  • Omega Pearls– great for her cardio health, eye health, brain health and keeps her glucose and insulin numbers in check with all the eating out.
  • Vitamin C– boosts her immune system, great antioxidant, promotes collagen growth to support her joints and ligaments.
  • Zinc– protects the body from free radicals, works with her immune system, helps with her acne
  • Vitamin D3 with K2 boosts her circulatory system, keeps her blood sugar balanced, immune system support and more!
  • Seasonal Life Natural allergy support so she can breathe easy.
  • Probiotics– in the blister pack are easier to travel with and do not need to be in the fridge. Improves gut health, immune system and regularity.
  • Turmeric– great for inflammation in the body, decreases soreness, supports brain and joint health

2. Going to the gym. Yes she still has time for the gym. Even if she has a few hour layover she will go the nearest LA Fitness and workout. When she does not go the gym consistently she says he feels “gross” and that her body does not feel right. When patients tell me they do not have time to do any of their rehab at home I frequently bring up how my sister is never in the same city for more than a day and finds time to do something. She has brought resistance bands with her and worked out at the hotel if their gym selection is poor. She will literally look up the hotel amenities and see if she needs to bring any of her own equipment.

3. Making good food choices. Sometimes she is limited to eating at the airport and other times they have to stay overnight in a hotel. It is very hard to eat healthy when you are not making the food and you are limited on time. Your best option is a sit down restaurant. More and more places are going gluten free, soy free and working with customers on their diet needs. Pick out fish instead of fried food. If you want a burger try a grass fed bison burger or turkey burger. Fries? Sweet potato fries are not really that bad. Also try not to eat too late in the evening or eat right before bed. Your body will be focused on trying to break down the meal instead of focusing on trying to prep your body for sleep. Bring your own snacks on the plane and for the trip. You are allowed to bring food on the plane but it will just need to be checked during the security checkpoints.

4.  Staying hydrated. I wonder sometimes who goes to the bathroom more; my sister or my husband. She does not drink any pop or sugary drinks so water is her go-to. She brings her blender bottle everywhere she goes and fills it up as often as possible. Keeping yourself hydrated is super important to flush out any toxins you may have in the body. From touching people’s luggage, making their food, walking thru the airport you can only do so much to protect  yourself. On a good day you should consume half of your body weight in ounces of water. If you workout then that number automatically increases and the same goes for travel! Flying dehydrates your body, so it’s important to add in extra! Your pee should be nice and clear and never yellow or dark yellow. That is a big sign of dehydration as well as feeling thirsty.


These are some easy to do tips that can incorporated in your everyday life as well. If you would like to learn more about the Salutogenic Life vitamins you can sit down with one of the doctors for a FREE consultation and receive 20% off your first vitamin order by mentioning this blog. Call the office to schedule today at 847-362-4476.






Healthy Holiday Gift Guide 2018

by Dr. Jade Dellinger

The Doctors at NSPAH are at it again!  They’ve put together a list of their favorite healthy items of 2018.  Some were so good they have stayed on the list since last year.  If Oprah can do it, so can we!  If you are looking for healthy gifts for those you love, or even items to make your 2019 New Years Resolutions even easier to achieve, check out their list below.

#1 BeautyCounter

If you’re not familiar with this makeup and skincare line you’re missing out.  This is another favorite that has made the list for the second year running! They put together a Never List™ The Never List™ is made up of more than 1,500 questionable or harmful chemicals that they never use as ingredients in their products. This includes the over 1,400 chemicals banned or restricted in personal care products by the European Union, plus additional chemicals screened by Beautycounter and found to be of concern.

Your skin is the largest organ in the body and since it’s porous it absorbs whatever you put on it. According to the Huffington Post “The average woman puts 515 synthetic chemicals on her body every single day without even knowing. And 60 percent of what we put onto our skin is absorbed into our bodies”. The doctors have been working hard to eliminate chemicals in their homes, and makeup was a very important change.  As women who love makeup, it’s hard to find products you love, it’s especially hard to find safe products you love.  BeautyCounter fits both categories.  Nearly all their products are even safe while pregnant as they do not contain any known harmful ingredients that may cross the placenta.  Dr. Jade even gives their body wash, shampoo and conditioner a thumbs up!

#2 – Native Deodorant

Native has made the list for the second year in a row.  The docs have yet to find a better natural deodorant on the market.  There are a lot of great ones out there, this just happens to be their favorite. If you’re looking for a natural alternative to traditional deodorant – look no further. They pride themselves on the following: Made in the USA – They never test on animals, except humans. Aluminum Free – Native Deodorant fights odors and wetness, and is made without aluminium. Native Deodorant is made with ingredients you can pronounce, and is paraben-free. And how do you beat free shipping and returns? Trying it is practically risk free!  They have sample packs, cute packaging and fantastic scents.  

Why is a “natural” deodorant important? The toxic effects of aluminum are well documented – what varies is the amount of aluminum that is considered safe. Aluminum is a naturally occurring element – it’s plentiful in the earth, our cooking products and even our food. We suggest clients that have prolonged antacid use and those with decreased kidney functioning take our thoughts to heart as these individuals are the most susceptible to aluminum toxicity.  This is why we suggest patients find an aluminum free product.

#3 –Heart Math

Dr. Jordan gave the gift of Heart Math last Christmas and it was a huge hit!  Heart Math was developed in 1991 and it empowers people to self regulate emotions and behaviors to reduce stress, increase resilience and more.  You can utilize Heart Math tools to control your heart beat.  Science shows us the rhythm of our heart beat affects how we think and feel.  All of us need a little extra time each day to check out from daily stressors and take a moment to ourselves.  Heart Math allows you to connect to that and you can start with as little as 5 minutes a day!

Your heart beats differently if you’re experiencing frustration vs. when you experience appreciation. What if you could learn to “turn that frown upside down” on the inside? That’s essentially what utilizing this fun technology provides. Dr. Jordan utilizes Heart Math tools in the office with her functional medicine clients and now you can implement these skills at home as well! Who do you know that suffers from anxiety, depression, experiences a lot of stress or could just use the accountability of a fun game to help them feel better? Put this on their list!

#4 Instacart

Wouldn’t you love more time to spend with the people you love, doing the things you love? If you’re read any of our previous blog posts on delegation and prioritization you’ve seen Dr. Jordan mention the benefits of knowing what your time is worth and only doing tasks that fulfill your immediate needs AND are worth your time. Most of the time grocery shopping doesn’t fall into that category! Are you looking for a service that can take shopping for groceries off your plate? Instacart can do just that!  Dr. Jordan has been using Instacart for quite some time, and loves the time it saves her.  Instacart connects you with local shoppers and will deliver your groceries in as little as an hour!  Best of all, your previous orders are saved so future orders take less time to compile if you use a bunch of the same products.  Instacart is still expanding, so take a look at their website to see if locations are available near you.

#5. Young Living Essential Oils

Dr. Jade has been regularly using oils for years with great success with everything from immune boosting, to burn relief and more!  She made sets of roll-on’s for stocking stuffers this year, and they sold out within the first week!  Young Living is our favorite brand due to their seed to seal guarantee.  They have control over every stage of the essential oil process from planting, harvesting, distilling and more.  Quality is very important to the doctors at NSPAH, and that is why they utilize Young Living.  If you are interested in oils, want to order a few, or aren’t sure where to start, let us know!

#6. Mason Jars

Mason Jars have so many uses that they had to make the list.  First and foremost, they are great for food storage.  Unfortunately, most Americans are utilizing plastic storage containers for our meal prep and even left overs.  We may be buying BPA FREE plastic, but did you know there are other, even more harmful chemicals in our plastic besides BPA?  Chemicals in our plastics, even those we think are safe can wreak havoc on the estrogens in our body.  This becomes an even larger problem when those plastics are heated.  This includes reheating food, the hot coffee you drink through a plastic lid and more.  Not to mention the waste that plastics create – let’s save our planet!! Dr. Jordan has switched over all storage in her house to glass and silicone, and mason jars are her favorite product!

They come in various sizes so you can pre-prep items such as salads (Dressing on the bottom), overnight oats, chia pudding, leftovers and more!  They are safe for all members of your family, and you can feel comfortable knowing that!

#7. Planet Box

We know the first comment we will get after reading about how amazing mason jars are, is how are you going to put a full lunch in one.  We have you covered!  Planet Box makes eco-friendly, stainless steel lunch boxes!  These lunch boxes come in various sizes, have separate compartments, easy to clean, customizable and best of all, SAFE!  These are great for both adults and kids, especially those of us who don’t like our food to touch!

The down side is they may seem a little pricey – at $75 it may be hard to swallow – but believe us it’s worth it. It makes packing a lunch fun, you prioritize what you eat and how you eat it. Sit down with your budget and see how much you truly spend on eating out – and most of the time those are NOT healthy options! #MrParker is a fan of dinosaurs so that’s the lunch box he’s getting for Christmas. Believe us, there’s a personalized option for everyone on your list!

#8. UnFu*k Yourself Book

There are so many great books that we read in 2018 that it was hard to pick just one.  If you are feeling bogged down by baggage, regardless of what type it is, get your hands on this book.  You are a miracle and Gary John Bishop helps guide you into that understanding and realization.  It’s time to drop the negative self talk for 2019 and be the bada$$ you were meant to be!  Don’t think of this book as being a self help book, it cuts out all the BS.  Start living your best life!

9. Silicone Bags – and other food storage

Are you starting to sense a theme in our favorite things this year?  Not only has 2018 been about reducing the chemicals we eat, we breathe and that we apply to our skin, it’s also been about re-purposing and reusing.  Not only is plastic hazardous to our health as listed above, but most plastics we use for food storage cannot be recycled.  It’s important that we take the time to do our part, and reusable items such as storage bags are a great place to start.  Unfortunately the jury is still out on the complete safety of silicon since it is new to the market, but overall it seems to be ranking pretty high on most websites.  We’ve linked a few of the best reusable, eco-friendly storage bags for you to sort out your favorite.  These don’t just have to be used for food, but even to carry business cards, toys, essential oils, etc.

#10. Dr. Jordan’s Lifestyle Reboot

We’ve made it to #10.  We are shamelessly plugging our own Dr. Jordan, but this program is up and coming for 2019, and is an awesome way to get you back on track.  Besides having her Doctorate in Chiropractic, a certificate in Wellness, Dr. Jordan is trained in Functional Medicine through the Institute for Functional Medicine.  Functional Medicine determines how and why illness occurs and restores health by addressing the root causes of disease for each individual, not merely treating symptoms. Dr. Jordan has put together a six week program that will allow clients to take the first steps in integrating some of the changes that Functional Medicine practitioners utilize to improve the health of their patients. If you or your loved ones are feeling stuck, frustrated, or worried about health challenges this is the perfect place to start. Dr. Jordan will walk you through lifestyle modifications that will allow you to lay the foundation of a healthier and happier 2019 and beyond. Click the link above to join our “Healthy Habits” facebook group to help you not only navigate the holidays but learn a few tricks to carry you into the new year on the right foot!

 

I hope the above suggestions inspire you to get out and be healthy. Change one thing each day to improve your health. Park further away from the door, carry your groceries instead of pushing a cart, write down 3 things each night that you’re grateful for, add in one different or unique vegetable each day. Life is about creating new sustainable habits – make sure they’re good ones! If you enjoyed our list please share it with someone you love – if not please send us your suggestions for our next shopping guide!  Sending love and health to you and yours in 2019!

Peace, Love & Oils

by Guest Blogger

This blog comes straight from one of our wonderful massage therapists, Julie Hartman!

What is all the “hype” about essential oils?

I think everyone now has either heard of, or used some kind of essential oil. Some think it’s just a gimmick, while others know the simple fact that a good essential oil is all natural, and can help with staying above the wellness line.

What is an essential oil?

An essential oil is the “essence” of a plant, obtained by water or steam distillation, or by cold pressing (for citrus peel oils). Through this process, the oils inside a plant can be extracted into a highly concentrated form.

Most companies are jumping on the essential oil band wagon. Sadly some of those companies still have toxic ingredients in their products so beware…. Just because it contains essential oil, doesn’t mean it’s a healthy product.

When looking for an essential oil you want to be sure it is a pure essential oil with no foreign or synthetic ingredients.  The way the oil is processed is also VERY important.  Some companies do not process or store the oils properly which not only can make them rancid, but can improve all the health properties from them.

Oils can be diffused, used topically, or inhaled directly. While essential oils are natural, they still need to be treated as you would when taking a medication. Do your research and educate yourself. For example, when first using oils topically, a carrier oil should be used.  This will help dilute the high concentration of the oil, and prevent any skin irritation, especially those with sensitive skin. Citrus oils are photosensitive and should not be worn outside in the sun as it can burn your skin.  These are just a couple examples of why you should do your due diligence and educate yourself before using oils. You wouldn’t just take a medication prescribed by your doctor before reading the side effects and warnings; the same should hold true with using an essential oil.

If all the information on essential oils seems overwhelming, a good place to start is lavender, which has many benefits. Lavender can help induce relaxation, calm the pain of burns, including sunburn. It can help ease anxiety and be a mood stabilizer.  You can put it in a diffuser, rub it on pressure points, or even rub it on the bottom of your feet before going to bed.

I love using my essential oils daily!!

Stay tuned for more information about using essential oils. I will highlight different oils and how they can be used. I will also include some DIY recipes you can make to help rid your home/life of toxins.  Keep an eye out for some special oily stocking stuffers coming this holiday season!

Peace, love, and oils

~Julie Hartman, LMT

What to do if Your Teen is Being Cyberbullied

by Guest Blogger

With kids heading back to school we wanted to tackle a very important issue.  This week we are featuring a guest blogger, Kevin Stromberg, LCPC.  Kevin Stromberg, LCPC, is a clinical therapist at Linden Oaks Behavioral Health. Stromberg collaborates with those he works with to create a safe and therapeutic environment.

The world we live in today is much different than it used to be. Our social lives have moved online in a lot of ways. So has bullying.

Cyberbullying is a threat to our children’s mental and physical health. About 34 percent of teens admit to being victims of cyberbullying.

Cyberbullies use the internet, cell phones, video game systems, or other technology to send or post text or images intended to hurt or embarrass another person. They do this by threatening, excluding, spreading rumors or tricking their victims.

You can help your teen take steps to prevent cyberbullying before it starts. Also, be on the lookout for warning signs that your teen is being cyberbullied.

What do you do if a cyberbully has already invaded the comfort and safety of your home? If your teen is the target of cyberbullying, you can help with these tips:

  • Stay calm. Tell your teen that it’s not his/her fault if they are cyberbullied, and you won’t blame them or take away their computer privileges. (This is the main reason kids don’t tell adults when they are cyberbullied). Let your teen know you support them, and stay calm yourself.
  • Don’t respond. Your teen’s first response might be to retaliate, but that can make a situation much worse. Teach your teen not to respond to cyberbullies. Bullies are looking for a response and when they don’t get one from their target, many just move on.
  • Block the cyberbully’s access. Over 70 percent of teens said that being able to block cyberbullies was the most effective method of prevention. Show your teen how to block the bully’s messages. Most websites let you block certain users, and phones allow you to block phone numbers.
  • Save the evidence. Help your teen keep a record of all instances of cyberbullying. Print out messages, pictures and emails, save text messages, record screen names, and capture screen shots. Let your teen know that cyberbullies can often be traced, located and punished.
  • Report it to the content provider. If you don’t know who the cyberbully is, contact the website or service where the cyberbullying is occurring and make a report. Cyberbullying is a violation of the terms of service of any reputable service provider (websites, apps, internet, cell phone companies). Report cyberbullying.
  • Work with the school. If the cyberbully goes to the same school, seek the help of school administrators. Most schools’ bullying policies cover cyberbullying. If the bullying is based on race, sex or disability, contact the Office of Civil Rights as well.
  • Call the police. If the cyberbullying involves threats and harassment, or if you feel your teen’s safety (or the safety of someone else) is in danger, report it to the police immediately. Most states have laws related to online threats. If your local department is not helpful, contact county or state law enforcement officials.
  • Set up measures to prevent future issues. Monitor your teen’s online usage and behavior. Set up privacy controls on their online accounts. Tell your teen to never share passwords with anyone except you (not even friends), never give out personal information online, and never open emails from someone he/she doesn’t know or from someone they know is a bully.

Bullying of any kind has got to stop. Our kids have the right to feel physically and emotionally safe at school and at home.

Make sure your teen knows not to join in if he/she sees someone being bullied online. Stand up and tell others to stop cyberbullying. Get an adult involved. Be a friend to the person being bullied. Drown out the bully’s hurtful words with supportive, encouraging ones.

Is your child a victim of cyberbullying? Explore behavioral health resources, including counseling and programs for adolescents.

4 Tips for Your Outdoor Workout

by Kristin Stromberg, ATC

We all know as soon as the weather is no longer below freezing you will start to see people running outside all bundled up. As the spring and summer months approach everyone seems to be out versus being in the gym. It’s important to protect yourself all year round if you plan to be getting your sweat on outdoors!

  1. Eat Something

No matter if you workout first thing in the morning or after work it should not be on an empty stomach. Food is our fuel and if we do not have anything in our system then we are going to fatigue quickly and not be at our full potential. It can be a simple protein shake, RX bar, banana, or even a healthy nut mix. Something that can be taken easily around wherever you go.  If people push themselves too much they can become dizzy and even faint. It does not matter if the weather is 90 degrees out with sun or 53 degrees and overcast. Food is your friend!!

  1. Sunscreen

According to the American Cancer Society, “Melanoma accounts for only about 1% of skin cancers but causes a large majority of skin cancer deaths. The American Cancer Society’s estimates for melanoma in the United States for 2018 are: about 91,270 new melanomas will be diagnosed (about 55,150 in men and 36,120 in women) and about 9,320 people are expected to die of melanoma  (about 5,990 men and 3,330 women). The rates of melanoma have been rising for the last 30 years.”*

This is crazy!! But think about it. Do you put sunscreen on every day? Not just on your face but on your arms? Probably not. They have so many products available for facial sunscreen as well as body sunscreen that it should be part of you daily routine. Many moisturizers now have SPF 30 or more in their products. Again even in the dead of winter it is still advised to wear sunscreen against the sun’s UV rays.

  1. Hydration

On a good day people should be drinking half of their body weight in ounces of water. Half!! So now imagine exercising and all that work your body is doing. Your body needs to be replenished. I have seen some runners wear a running belt with small bottles of water on their backs. My husband likes to hold a small bottle that fits into his hand like a glove. When people go on hikes there are signs everywhere that say if you need to turn around once half of your water is gone. Not sure how much water you have had for the day? Easy! Use a reusable container such as a Blender Bottle because on the outside there are marks displaying the ounces. The normal size is 24 ounces. Fill that all the way to the top. Actually finish the whole thing before you fill up so you know for sure how much you have had. If you weight 100 lbs then everyday water intake should be 50 ounces. It is hard to get used to drinking all that water but your body will start to crave it after awhile. You and the bathroom will be best friends in the beginning but you will notice a change in energy, and how you generally overall feel with just drinking water.  Don’t forget on a hot day you may not be sweating due to the moisture evaporating off your body, this is the most important time to continue hydrating!

  1. Wearing an ID Bracelet

In 2016 there were over 6,000 reported accidents of pedestrians getting hit by vehicles. That was a 11% jump from previous years. This is crazy! If you are running or biking out by yourself and if you do not have ID on you, what happens if you are in an accident? Get a rode ID. I thought my husband was being too cautious with wearing his everywhere but when I almost got hit by a car while on a run I changed my tune. If you are going somewhere by yourself it is advised to at least tell someone where you are going in case of an emergency. Let them know the time you think you will done and let them know when your workout is completed. There have been plenty of stories of people going missing and no one knew they were even

What is on the Road ID?

Your name, the town and state you live in, three emergency contacts with their relation to you. Also if you have any allergies. If you wear a running belt or you have bag on your bike you can always put a state Id in there but hopefully if people are helping you they will think to look in the those places. Check out roadid.com to see if one will work for you.

 

With these quick tips you should be able to have a great and safe workout all year round. If you have any questions and would like to sit down for a FREE consultation with one of our doctors just give us a call at 847-362-4476 today! Mention this blog to get your own **FREE BLENDER BOTTLE to keep track of your daily water intake. Enjoy!

**While Supplies Last

*Cancer.org

 

Pelvic Bridge Vs. Pelvic Tilt

by Kristin Stromberg, ATC

When a person comes into the office as either a new patient or as a wellness visit, I usually ask if they perform any type of exercise at home. Some answer no because they are too busy or do not have the equipment at home. Others will say that they go to the gym and the rest will say they try and work on exercising at home. My next question is if they know what a pelvic tilt is. If the person takes a yoga class or has had some sort of physical therapy in the past this is familiar to them. Some will go into a bridge position and rest give me a blank stare. This lead me to start thinking how many people are doing a bridge instead of a pelvic tilt.

 

So what is a pelvic tilt? A pelvic tilt is an exercise comprised of very subtle spinal movements that strengthen the support muscles around the low back, particularly the abdominals. They are a good preliminary exercise for those seeking low back pain relief or to help improve your posture. They can be done lying on the floor or standing with the back to a wall. For performing them on your back, lie on your back with the knees bent and the soles of the feet on the floor. This is your Neutral Spine* with the natural curve of the lumbar spine causing the low back to be slightly elevated from the floor. On an exhale, gently rock your hips towards your face. Your butt will not actually leave the floor, but you will feel your low back press into the floor. You are essentially taking the curve out of the low back. Think of the pelvis as a bowl of water. When you do the pelvic tilt, the water would be spilling towards your belly. After a few seconds, inhale and return to your neutral position. Repeat this movement 5 to 20 times.

 

When working on pelvic tilts you are trying to achieve a *neutral spine. Neutral spine is the natural position of the spine when all 3 curves of the spine; cervical (neck), thoracic (middle) and lumbar (lower) are present and in good alignment. This is the strongest position for the spine when we are standing or sitting.

                      

Pelvic Tilt

Pelvic tilts are a basic exercise that needs to be mastered before challenging yourself with harder exercises. If keeping a pelvic tilt is difficult then performing harder exercises will cause discomfort and maybe even pain in the low back area. There is no rush into progressing with exercises. If a patient has acute low back pain, pelvic tilts are great for relieving tension in the back. Bridges would come later into the rehab protocol once the pelvic tilts technique is acquired.

 

 

Pelvic Bridge

A pelvic bridge is a great exercise that works on glutes, hamstrings, core muscles such as rectus abdominis and erector spinae. Bridges can be modified to increase the level of difficulty by adding a swiss ball, Bosu ball, single leg movement and other variations. At the beginning of a rehab routine we usually wait to perform any type of bridging for low back patients due to the possibility of the low back not responding well due to poor core strength. By going into a bridge, it is putting your back into extension and patients that come in with low back issues have a hard time with extension. Before going into a bridge I always make sure that the body is in a pelvic tilt so there is no extra tension in the low back. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down or up. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you do not overextend your back during the exercise. Hold for three to five seconds and then bring your hips back down to the floor. Repeat for two sets of ten reps. After a few days of trying bridges and there are no residual effects then we will progress with the exercise.

                        

If you would like to learn more about performing pelvic tilts and bridges, please call the office for a FREE CONSULTATION at 847-362-4476 with Dr. Jordan or Dr. Jade to see how we can help you!!