Archive for the ‘Health’ Category

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!!

Healthy Holiday Gift Guide

by Dr. Jordan Leasure

It’s that time of year again – presents, stockings, sugar and spice! It’s also the time that we start making New Years resolutions. Why not combine the two?

This year I’ve decided that in lieu (or maybe in addition) to the random gift requests of bourbon, winter coats and a Go-Pro I’d add in some healthy alternatives.  Below is a list of my favorite healthy must haves. If someone in your life has a resolution to get healthier in 2018 maybe add something below to their stocking – or put them on your own list!

 

#1 – Vitamix

Anyone that’s heard me lecture or has attended one of our workshops knows how much I love the Vitamix! It’s a must have kitchen gadget because it replaces so many other tools. A blender, food processor, baby food maker, the list goes on! I use it every morning to make my protein shake and every evening to make baby food. I use it at least weekly to make recipes for lunch or dinner including fresh soups, egg “cups” and healthy salad dressings. I use it monthly to make fresh nut butters and even salsa!

I could go on and on but honestly they sell themselves. If you’re local to Chicago register for one of our upcoming Vitamix workshops.

 

#2 – Native Deodorant

This is Dr. Jade’s number one so of course it’s my number two. (The perks of being the older sibling!)  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!

Direct from Dr. Jade: “Over the years I have tried almost every natural deodorant out there and was yet to find one that worked.  I stumbled upon Native and thought it would be like all the others.  What I got was a cute package, with an inspirational quote and a deodorant that smelled great and worked all day regardless of having a hard workout or day with patients. My favorite scents so far are coconut & vanilla as well as lavender & rose. “

 

#3 BeautyCounter

If you’re not familiar with this makeup and skincare line you’re missing out. They put together a Never List™ – The Never List™ is made up of more than 1,500 questionable or harmful chemicals that we never use as ingredients in our 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”. My resolution this year is to eliminate some of those chemicals to I’ve switched my makeup routine to BeautyCounter and I’m loving it.

 

#4 Thrive Market Membership

Who would have thought that we’d go from growing our own organic produce to sitting down at our electronic device to order it and have products shipped to our house? I have to confess I’m a relatively new member but I think they’re onto something here. I promised to bring dessert to Thanksgiving – I decided on a gluten free, dairy free cheesecake. A few of the supplies I needed were not found at my local Whole Foods so I stumbled upon Thrive Market. Thrive Market is a membership community that uses the power of direct buying to deliver the world’s best healthy food and natural products to our members at wholesale prices, and to sponsor free memberships for low-income American families.They have a small annual membership fee but their goal is for you to save 25-50% on your products compared to a traditional retailer. They offer free shipping on orders over $49 and you can find some great natural, raw, vegan products. You can even find beauty products and items for pets!

 

#5. A Vegetable Spiralizer

I have to confess – I do not currently own one of these but it is at the top of my Christmas List. Being Italian it might be innate but sometimes I have a craving for pasta. I’ve tried gluten free varieties but I don’t want to replace the gluten with random chemicals so I’m going the more natural route – if I can fake my brain into it! I’m a big fan of spaghetti squash with marinara so I thought I’d expand my vegetable spaghetti options. 

According to the website The Spruce, “The Best Overall Spiralizer of 2017” is The Paderno World Cuisine Spiralizer Pro, but it appears to me to have quite a few parts and a large storage container. The Spruce also ranked The KitchenAid Spiralizer up there in the top so I might stick with that since I already have the kitchenaid it will be easy to add a few attachments to my pantry. If you’re not ambitious enough right now to jump into this at home run to your local market – I’ve seen a few carrying already spiralized vegetables from beets to carrots to zucchini. Mix up your meals a little and feed your gut some healthy fiber and a dose of healthy instruction for your cells.

 

#6. Think Dirty, Water App, and Insight Timer

So a few things we recommend to all patients is to be aware of their toxic burden, take time to meditate or be grateful as well as drink copious amounts of water. The above FREE apps will help you do just that! The Think Dirty® app is the easiest way to learn about the potentially toxic ingredients in your cosmetics and personal care products. Just scan the product barcode and Think Dirty will give you easy-to-understand info on the product, its ingredients, and shop cleaner options. The Water Drink Reminder app is the easiest way to track exactly how much you’re drinking as well as a mini reminder to drink (or record your intake) of water. It was voted the best of 2016 App, Top Trending App and Best Self-Improvement App selected by Google Play. Obviously we have great taste!! And the best part – the reminder sound is like a little gurgling faucet (you’ll have to download to enjoy!). Finally the insight timer. I am by no means a master of meditation but I’m trying to learn. I’ve installed the Insight Timer on my phone and appreciate the ease of use. Upon signing in the screen shows how many other people are meditating “right now” – am I the only one that pictures Deepak and Oprah in the classic meditation pose when they see this?

 

#7. Salutogenic Life Bergamot

As of September 2017 the Number Two Prescribed Drug in the U.S. was Atorvastatin (Lipitor). It is a statin drug used to treat high cholesterol. Prior to its release as a generic atorvastatin in 2011, it was considered the top drug by sales for most of the previous decade. Meaning if you the reader on not on it – I guarantee you know someone that is. Statins are not without some serious side effects – they decrease hormones (20% decrease in testosterone). They affect mood, how the brain processes information as well as cause polyneuropathy (weakness, numbness, burning pain in roughly the same areas on both sides of the body). Studies have shown an 86% increase in diabetes with statin use. So are you looking to improve your cholesterol without a drug and these scary side effects? Have you looked into Bergamot? Salutogenic Life has an amazing Bergamot product that helps to maintain healthy cholesterol levels as well as provides antioxidant and inflammatory balancing properties to help preserve coronary arteries.

As always speak with your functional medicine physician before starting any supplements and DO NOT stop any prescription drugs unless under the supervision of your physician.

 

#8. Konjac Sponge

Originally designed for baby’s skin the konjac sponge is what you should be using to achieve and maintain beautiful skin – both face and body. They are proud to carry the Leaping Bunny and Vegan Society symbols as signs of our commitment to producing natural, cruelty free skin care. All the sponges are tested for authenticity and purity, “We created the original Konjac Sponges with pure Konjac fibre and nourishing mineral-rich extracts. Deeply cleanse, exfoliate and refine your skin for a radiant complexion. Gentle enough for sensitive skin and babies, our velvety Konjac Sponges are the ultimate tool in natural, effective skincare.”

I haven’t tried this one but came across it while researching healthy alternatives to current loofa’s and sponges. It aligned with my goals to decrease the toxic load I experience daily so it looks perfect for my list.

 

9. Fitness Tracker

We’ve all heard the saying, “what gets measured-gets done”. Or does it? Some of us like the simple accountability of a device on our wrist and others need the specific steps and miles we’ve completed. Either way finding a fitness tracker that works for your lifestyle. After some extensive research (my facebook friends!) we’re at a stalemate for the best fitness tracker. Some like the fitbit, others the garmin. The important thing to note is does it make you change your behavior? Are you parking a little further away from the door? Are you taking the stairs instead of the elevator? Are you competitive with your friends and sharing your results? If the answer is yes then it’s doing its job.

 

#10. Gym Membership

Since we have readers from all over the country I didn’t want to pigeon hole this one but you get the idea. Join a gym! We have a family membership and workout individually as well as spend our weekends at our local facility. Since I recently registered for the Chicago Marathon I will be spending much more time there! Find a friend and sign up together-accountability is key. It doesn’t have to be a full fledged gym, buy a few classes to Soul Cycle or Core Power Yoga (my two personal favorites). Attend a few free classes around town and find out what you like – yoga, spin, weights, HIIT, or pilates to name a few. Commit to a race – maybe a local 5k for a charity you support. I’m running the marathon for the Chicago Chapter of the ALS association.  I remember my first race – I ran to support a girlfriend that had quit smoking. We walked more than we ran but we finished together and it lit a fire in me to enjoy the sport. Prior to that I always said I would run unless I was being chased by a bear or running after Bradley Cooper. I guess I changed my tune. Beyond just joining make sure you schedule time to use your membership. I add my workouts to my google calendar and prioritize them. If you need suggestions please reach out to us – we’re happy to connect you with some amazing facilities we trust and would recommend.

 

I hope the above suggestions inspired 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! Happy Holidays!

 

Habitually Grateful

by Guest Blogger

This weeks blog comes to us from guest contributor, Jan Leasure.  Currently Jan is a Senior Loan Officer in Libertyville, but previously was a teacher and nationally syndicated columnist for over 20 years.

Why was November chosen as “National Gratitude Month”? The obvious reason is because Thanksgiving happens in November and that gives everyone a reason to stop for a moment and visualize the things for which they are grateful.

When I was an English teacher, one of the things that I had my students do was keep a Gratitude Journal. Many students had a lot of ups and downs in their lives so sometimes writing down one thing was a struggle.  What we all learned from this exercise is that there were a lot of intangible things to be grateful for; love, friendship, a sunny day, trading lunches with your bestie, or the fact that Mrs. Leasure did not read your love note over the intercom!  What was the purpose of this exercise? We learned that although there was a lot to complain about in EVERYONE’S life, if we started off our day or class with just one thing for which we were grateful our entire day was more positive and it put things in perspective.

Now as I look back over my life with more perspective, I find that it is more important than ever to find gratitude in my life every day and in every way.

Ways that Gratitude can Help Us

  • Gratitude makes us healthier by making us feel more positive and fighting depression.
  • Gratitude can help your career. A positive employee makes for a more friendly workplace.
  • Gratitude helps us bounce back from stress and can physically lower blood pressure.
  • Gratitude leads to optimism which believe it or not can increase your life span.
  • Gratitude increases your energy levels. (Negativity sucks your energy).
  • Gratitude can help you look better (How many products are sold by crabby models?) If gratitude would make you look ten years younger, that’s like a free mental facelift! I’m in!
  • Gratitude can make you a better friend. I am deeply grateful for my friends and love them even more when they are grateful for me.
  • Gratitude can make you a better parent. Think about the difference between gratitude and criticism. Showering a child with gratitude has deep long lasting effects.
  • Gratitude has been proven to help the quality of your sleep. Count your blessings to stop counting sheep!
  • Gratitude increases your productivity – both in your personal life and in your work. Does that mean that gratitude is a money maker? Well maybe.

We all have a lot to be grateful for, not just at Thanksgiving, but every day that we open our eyes. I am taking this opportunity to write down one thing that I am grateful for every day on my calendar. My goal is to pay that gratitude forward. Try it, you’ll like it!

 

D-Day: A Day-to-Day Detox Experience

by Kristin Stromberg, ATC

Do you ever feel tired, run-down, or experience low energy and you’re not sure why?? Have you considered what you eat and drink on a daily basis? Because we are so busy, we don’t take the time to think about what goes into our bodies. I am guilty of all of the above. Since I work in the medical profession, I know what I should be doing to take care of my body, but as Salt N Pepa would say, “Girl’s what’s my weakness!! FOOD!” If you ask Dr. Jordan or Dr. Jade they will tell you that there might be some things I can change in my diet. My biggest weakness is drinking pop. I try to not drink it every day, but you can’t have pizza and water!! (I like to tell myself that so I don’t feel guilty.) However, if I’m going to start feeling better, I need to make some changes. Dr. Jade hosted a seminar called: To Detox or Not to Detox, so I decided to stay and learn a few new things, and boy did I ever. After the seminar, I decided to take the 6 day detox challenge to see for myself. Therefore, during the next six days I will be keeping track of how I have been feeling and eating so I can share with others how a detox works. Wish me luck!!

 

Before we get into the nitty gritty about the last six days I want to discuss what a detox actually means and does. First of all, detoxification is defined as the process of removing toxic substances or qualities. We ingest toxins every day and for the most part our body does a good job by getting rid of them. The toxins can be ingested by the food we eat, environmentally, and also by medicines or the products we use on our bodies. The liver, colon, lungs, lymph nodes and the kidneys do way more than we think to keep us healthy, therefore we can not forget to take care of them.

Detox Kit Overview

First of all, with the detox kit that I am using, I am trying to make my liver work at its full capacity. By doing so I am eliminating pretty much all the good stuff; dairy, soy, eggs, gluten, sugar, wheat, corn, and anything processed. In exchange eating leafy greens, nuts, chicken, fish, fruit and a whole list of other foods. So, what is great about this detox is that it gives you a step by step on what you can and can not eat. I tried a different detox roughly a year ago, and it was miserable. I became dizzy after not eating enough calories. This kit is great because I can eat as much as I want because it is all good for you. With this kit, I received a 6 day detox guide, a brand new water bottle for my shakes, OptiCleanse GHI, ColonX, Drainage, and ProbioMax Daily DF. Here is a description of each product:

 

“The OptiCleanse GHI is a comprehensive, fructose-free, low-allergy– potential dietary supplement designed to support GI function and balanced detoxification. OptiCleanse GHI contains macro- and micronutrients, as well as a host of specialized ingredients (some patented or proprietary) that help moderate phase I detoxification and upregulate and support phase II pathways. Generous antioxidant support combats the free radicals produced during phase I activation; and activated cofactors support mitochondrial energy production, which is needed for biotransformation and detoxification. Additionally, this multifaceted formula supports healthy eicosanoid metabolism and cytokine production.*” (1)

 

“ColonX is designed to support GI regularity and complement dietary fiber intake. GI regularity and function is vital to physiological balance and overall well-being. How well the body digests and assimilates metabolic fuel and eliminates metabolic waste determines health at the cellular level. Toxins that enter the body must be detoxified and their metabolites must exit the body. Therefore, gastrointestinal elimination plays a major role in detoxification by expelling the remnants of toxic molecules. If these harmful remnants are not eliminated, they can then recirculate throughout the body.* ColonX features magnesium citrate for its promotion of muscle relaxation and effective elimination of feces through the bowel. Magnesium citrate is also highly bioavailable.  Cape aloe is added to support normal GI transit time and stool bulk.  Triphala, a balanced blend of astringent fruits used extensively in Ayurveda, is present to support all phases of digestion, assimilation, and elimination.*” (1)

 

“Drainage combines homeopathic “drainers” with homeopathic remedies that support excretory function and address symptoms of toxicity. Therefore, cleansing itself of by-products and waste that accumulate is an essential function of the body. Homeopathic drainage, specifically, is a process of detoxifying the body that involves opening the emunctories and elimination channels and discharging toxic accumulation.* (1)

 

“ProbioMax Daily DF is a vegetarian, dairy- and gluten-free, four-strain probiotic formula totaling 30 billion CFU (colony forming units) per capsule. Supplementation with probiotics assists with many mechanisms of action that benefit health, including:

  1. Supporting metabolic activity, such as the production of short-chain fatty acids and vitamins, nutrient absorption, and the digestion of lactose
  2. Adhering to intestinal epithelial cells to help maintain a healthy balance of organisms in the intestinal tract
  3. Helping to establish populations of good bacteria after disruption in balance
  4. Supporting immune function
  5. Promoting intestinal epithelial cell survival
  6. Supporting healthy bowel function
  7. Degrading oxalates.

Each vegetarian capsule is sealed in nitrogen-purged aluminum blister packs that serve as protection from factors proven to compromise probiotic stability, such as heat, moisture, and oxygen.*” (1)

Getting Started

Now that we have that out of the way, let’s get started!! I decided to start my detox on a Monday, since it would be easier for me to bring lunch and have less temptations than I would on the weekend. First, I started by taking the ColonX and Drainage two so I would go to the bathroom regularly. On Sunday, I went a little overboard with my food choices saying that it was “my last meal.” I had Chipotle for lunch, two bottles of Coke, Taco Bell for dinner and a few pieces of Halloween candy. It was Not the best idea in the world, because afterwards I felt awful. Now it was time to detox. The chart below lists my weight every morning, what I ate, my water intake, my symptoms and also if I did anything to help with my symptoms.

Food: Day 1

Breakfast:  OptiCleanse GHI shake with almond milk, almond butter, frozen berries, Life Greens in a 20 ounce container

Lunch: Salad (kale, spinach, romaine lettuce), chicken, red and green grapes, strawberries, almonds

*Daily vitamins

Dinner: Baked cod, zucchini noodles, half a sweet potato

Food: Day 2

Breakfast:  OptiCleanse GHI shake with almond milk, almond butter, frozen berries, Life Greens in a 20 ounce container

Lunch: Salad (kale, spinach, romaine lettuce), chicken, red and green grapes, strawberries

Snack: Chocolate Sea Salt RX Bar

*Daily Vitamins

Dinner: Noodles with peas, carrots and celery

Food: Day 3

Breakfast:  OptiCleanse GHI shake with almond milk, almond butter, frozen berries, Life Greens in a 20 ounce container

Lunch: Leftover noodles from Day 2, green grapes

*Daily Vitamins

Dinner: Baked Cod, green beans and a whole sweet potato

Food: Day 4

Breakfast: OptiCleanse GHI shake with almond milk, almond butter, strawberries, banana, Life Greens in a 20 ounce container

Lunch: Salad (kale, spinach, romaine lettuce, pumpkin seeds, pine nuts), chicken, red and green grapes, strawberries

*Daily Vitamins

Dinner: Leftover noodles with zucchini, cucumbers, peppers, garlic, onion

Food: Day 5

Breakfast: OptiCleanse GHI shake with almond milk, almond butter, strawberries, banana, Life Greens in a 20 ounce container

Lunch/Dinner: Pan seared steak in a spinach wrap with avocado

*Daily Vitamins

Snack: green grapes

Food: Day 6

Breakfast: OptiCleanse GHI shake with almond milk, almond butter, strawberries, banana, Life Greens in a 20 ounce container

Lunch: Roasted turkey with avocado from Panera

*Daily Vitamins

Dinner: Pan seared salmon with a side of avocado

Results

 

DATE WEIGHT WATER SYMPTOMS RELIEF
DAY 1 131.5 LBS Over 60 ounces Headache Nothing needed
DAY 2 129.5 LBS Over 60 ounces

Headache/

Feeling hungry

 Chiropractic Adjustment
DAY 3 128 LBS Over 60 ounces

Headache/

Feeling Hungry

 Chiropractic Adjustment/ColdLaser Therapy
DAY 4 128 LBS Over 60 ounces No headache Nothing needed
DAY 5 126.5 LBS Over 60 ounces More energy Nothing needed
DAY 6 126.5 LBS Over 60 ounces More energy Nothing needed
  • Final weight: 126.5 lbs

Final Thoughts

I did it!! Finally, I made it through the whole six day detox!! To be honest, I did not think I would do well since I love food so much, but cooking different food was actually fun. In the beginning with the headaches it was not exciting and  I debated why I was doing this. However, by day four the headaches disappeared and it did not seem so bad. When I went to the gym on day five I seemed to have more energy and when I came home I was not that tired. Then, on day six I was super motivated to work on things at home and cooking did not seem like a bother. Usually my husband is the cook, and he was out of town all weekend, so I knew it was up to me. So, taking the time to make fresh food really made a difference. In conclusion, the one thing I could have done was keep better track of my water. I know that when I drink out of the Salutogenic Life water bottle it is 24 ounces, but I just kept forgetting how many I had in a day. Altogether, I lost 5 pounds and I feel better than ever!! Also, I have more energy, I am more productive, and I feel much healthier. The hard work paid off for me, so now I challenge you to do the same!

If you are nervous or afraid to try a detox, DON’T BE!! If I can do it anybody can. Dr. Jordan and Dr. Jade would love to it sit down with you for a FREE Consultation to see if this detox is right for you. Mention this blog and then receive 15% off your kit!!! So call the office today at 847-362-4476.

 

*Daily Vitamins were: Multi for Women, Omega Pearls and Calcium (MCHA)

 

(1): “Detox Renewal Kit.” Xymogen, Biotransformation Program, www.xymogen.com/assets/imageDisplay.ashx?productID=935&attachmentTypeID=1.

 

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