Posts Tagged ‘healthy’

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

 

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!