Year: 2019

5 Tips For Better Nutrition

Whether you’re looking to lose weight or eat more healthily in the new year, nutrition is a key component to your overall health and well-being. Nutrition is more than following a diet. The d-word is misleading and makes some people immediately make a grab for the French fries. Eating for nutrition is a lifestyle, and it’s one that is easier to follow by incorporating small changes over a period of time. Here are a few tips to help:

Track What You Eat

For one week before focusing on your nutrition, make no changes to your normal foods and drinks and keep a diary of everything you put in your mouth. SparkPeople and other free apps are great tools to track your current nutrition. After a week, you’ll be able to see not only how many calories you’re averaging, but also which nutrients you may be lacking. This will help you know what to look for, and how many empty calories (calories with no nutritional benefit) you consume.

Minimize Sugar

Sugary drinks are among the worst things you can put in your body. Sugary drinks are associated with obesity, type 2 diabetes, heart disease and many other health problems. They’re also the source of many empty calories. If you’re used to adding sugar to your coffee or tea, try reducing the amount you use before giving it up altogether. If you drink a lot of soda, transition to flavored sparkling water before transitioning to water with lemon or berries. Sugar can be a strong addiction, so if you try to cut it out too fast you could end up with side effects including increased cravings and mood issues.

Watch Your Gut Health

The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health. Probiotic yogurt and sauerkraut contain probiotics, but if you don’t enjoy the taste of these items, talk with your doctor about taking an over-the-counter supplement. Also, be sure to eat plenty of fiber, which stimulates your gut health. According to the American Heart Association, the daily value for fiber is 21-38 grams per day on a 2,000-calorie diet for adults, depending on gender and age.

Eat A Rainbow

In general, the more varied colors of food you eat, the better it is for your health. If you had blueberries as part of your breakfast, have a green salad as part of your lunch, snack on raw carrots and enjoy grilled red peppers as part of your dinner. Thinking of the colors in a rainbow will help you determine which nutrients can be added to your meals.

Meal Prep

It’s easier to keep track of your nutrition and avoid preservatives when you eat at home, but some days you just want something fast. Taking a few hours to meal prep on your days off work helps ensure nutritious food is just as quick to prepare as driving to a fast-food restaurant. Stock up on glass storage containers and prep a week’s worth of salad ingredients washed and cut fruit and vegetables, and grilled chicken or turkey breasts cut into cubes or slices. Also, place serving-sizes of nuts and other snacks into Zip-loc bags. With the work done in advance, you’ll be less likely to fall back into bad habits.

Dr. Kimberly Muhlenkamp-Wermert and the team at Live Well Chiropractic Center knows that nutrition is a huge part of your overall health and well-being. We are proud to offer a variety of supplements and support products, as well as a full suite of chiropractic care, orthotics and corrective exercise for your entire family. Give us a call at 513-285-7482 to find out how we can help improve your nutrition and overall health. And be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

3 Healthy Make-Ahead Breakfasts

’Tis the season of busy mornings – especially for moms. Not only do you have the usual activities of getting kids off to school or practice, but this time of year often includes family staying for overnight visits, holiday shopping, errands and perfecting your holiday décor. With everything going on, it’s easy to serve a bowl of cereal or a Pop-Tart breakfast, but with a little prep the night before, you can serve everyone a hot, healthy breakfast to get everyone off on the right foot and make a morning special.

Oatmeal Buffet

1.5 cups steel-cut oats

4 cups of water

2 cups almond milk

2 teaspoons vanilla extract

1/2 teaspoon kosher salt

Toppings (your choice)

Place all of the ingredients except the toppings in the bottom of a 4-to-6-quart slow cooker and stir to combine. Cover and cook on low for 7-8 hours (overnight). For busier mornings, add 1 teaspoon of cinnamon before cooking, then serve as is. To make the buffet, place toppings in small bowls so your family can choose what they like. Toppings can include Splenda brown sugar, sliced bananas, apples, apricots, strawberries or peaches, chia seeds, raisins and chopped nuts.

Egg and Mushroom Casserole

2 ½ cups Egg Beaters

1 cup almond milk

3 cups sliced mushrooms

1/2 cup low-fat cottage cheese

1/2 cup feta cheese

1/4 cup chopped parsley

2 teaspoons minced garlic

1/2 teaspoon sea salt

1/2 teaspoon black pepper

6 slices of dark rye bread, chopped into cubes

Combine all ingredients except bread in a large bowl. Spray a 9×13 baking dish and place bread cubes evenly across the bottom. Pour mixture over bread cubes. Cover with plastic wrap and refrigerate overnight. Remove casserole from the refrigerator and place it on top of the oven while it heats to 350 degrees. Bake about 50 minutes, or until a fork inserted into the center comes out clean.

Zero Carb Egg Muffins

12 eggs

6 turkey sausage links

1 teaspoon black pepper

1 cup shredded cheddar cheese

Optional: red pepper flakes or hot sauce

Cook sausage the night before, slice into bite-sized pieces, cover and refrigerate. Beat the eggs, hot sauce and pepper together; add cheese and mix thoroughly. Cover and refrigerate. In the morning, preheat the oven to 350 degrees and generously coat a muffin tin with non-stick spray. Evenly distribute links on the bottom of each muffin cup. Stir egg mixture, then evenly pour the eggs over the sausage. Bake for 20 minutes, or until a fork comes out clean. Turn off the oven and let them rest an additional 5 minutes in the oven before removing. Have leftovers? Freeze these muffins in a Zip-loc bag for up to one week. To reheat, remove from bag and place in microwave for 45 seconds.

Dr. Kimberly Muhlenkamp-Wermert and the team at Live Well Chiropractic Center in Mason, Ohio knows that nutrition is a huge part of your overall health and well-being. We are proud to offer a variety of supplements and support products, as well as a full suite of chiropractic care, orthotics and corrective exercise for your entire family. Give us a call at 513-285-7482 to find out how we can help improve your nutrition and overall health. And be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

4 Tips To Help Cold Weather Joint Pain

Those of us with joint pain know cold weather is more than inconvenient – it causes increased pain. Joints that may be a little stiff in warmer weather often have more limited mobility during the colder months as well. People with arthritis, bursitis, lupus, gout, fibromyalgia, osteoporosis and other diseases, as well as those with temporary issues of tendinitis, some infections and injuries suffer more in the winter. While nothing can replace the qualified care of a physician, there are some home remedies that can help until you’re able to make it in for your next appointment:

Stay Active

It’s tempting to crawl under the covers, but getting and staying active is the best remedy. Exercise boosts the production of your body’s synovial fluid, which keeps your joints lubricated. Plus, physical activity releases endorphins, your body’s natural mood-boosters. Always take time to warm up a bit before following your doctor-approved exercises.

Stay Warm

Even if you’re just walking around doing errands, don’t forget your gloves, coat and hat. Keeping your muscles warm is an important step in feeling good. Plus, wearing proper footwear in the winter can help keep you from slipping.

Get Enough Vitamin D

Vitamin D levels naturally dip in the winter when we are exposed to less sun. Research shows that being Vitamin D deficient can increase sensitivity to some joint pain. Have yours checked at your next physical and consider using supplements if your levels are low.

Watch Your Weight

It’s certainly not easy, but every pound you lose will take pressure off your joints. Losing just one pound relieves four pounds of pressure from your knees. Our website has many healthy and delicious recipes to help your weight-loss journey!

Dr. Kimberly Muhlenkamp-Wermert and the team at Live Well Chiropractic Center in Mason, Ohio have the treatments you need to help relieve your pain. Our experienced staff can help with the three phases of care: pain relief, stabilization and maintenance. We offer a full suite of chiropractic care, orthotics and corrective exercise for your entire family. Check out our website to see a full list of issues we treat, and give us a call at 513-285-7482 to find out how we can help reduce your pain and improve your health. And be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

7 Tips To Get Rid Of Headaches Naturally

Headache is a common condition and one of the most prevalent forms of chronic pain. Anyone who’s suffered the acute pain of a headache, especially a cluster headache or a migraine, knows how challenging it can be to work, drive and even carry on a chat while your head is pounding.

However, there are several natural treatments that can relieve the pain without a trip to the drugstore. Read on to find seven effective tips to get rid of headaches naturally and feel better fast.

1. Try a Cold Pack

If you have a tension headache or migraine, place a cold pack (a bag of frozen peas, ice cubes wrapped in a towel) on your forehead. Even a cold shower may reduce pain. Keep the pack on your head for 10-15 minutes.

2. Ease Pressure

If you are continuously putting pressure on your head or scalp, e.g., a too-tight ponytail, it could cause a headache – known as external compression headache. Other factors that can bring on a compression headache include swimming goggles that are too tight and wearing a hat or headband for a long time. 

3. Dim the Lights

Bright or flickering light can cause migraine headaches. If you are prone to headaches, wear sunglasses outdoors and cover your windows with dark-colored curtains during the day. You should also consider adding an anti-glare screen to your computer or laptop. If you wear glasses or contacts, ask your optometrist about blue-light blocking lenses.

4. Try Massage

A few minutes massaging your scalp and neck can help relieve a tension headache. You can also use essential oil (like coconut oil) on your temples for better results.

5. Relax

Whether it’s meditation, yoga, progressive muscle relaxation or stretches, learning how to relax when you are in the middle of a headache can help ease the pain.

6. Probiotics

A healthy gut means a healthy body and a healthy head. Start your day by eating a healthy diet as a strong base, and it should include probiotics daily.

7. Chiropractic Care

Research and clinical trials show that spinal manipulation – one of the main treatments provided by chiropractors – may be a safe and effective treatment option for several types of headaches. If you suffer from a headache, your chiropractic may do one or more of the following:

• Perform chiropractic adjustments like spinal manipulation to alleviate the stress on your system and improve spinal function.
• Offer relaxation techniques, advice on posture, ergonomics and exercises. 

These therapies help to relieve the recurring strain and tension in the muscles of the upper back and neck – providing instant relief from headache. For help with your headaches, consider comprehensive chiropractic care with Dr. Kimberly Muhlenkamp-Wermert at Live Well Chiropractic Center. We help treat and prevent headaches with our focus on spinal health, nutrition and exercises. Call us today at 513-285-7482 or email info@livewellcc.com to schedule your consultation to learn more about the health benefits of our brand of chiropractic care.

3 Healthy and Delicious Fall Soups

When there’s a chill in the air, nothing’s better than a hot bowl of hearty soup for lunch or dinner. But as with salads, soups aren’t always healthy. Here are three recipes for healthy soups that are filling and taste great.

Lemon Chicken and Cauliflower Dill Avgolemono

1 teaspoon olive oil

1 medium yellow onion, diced

32 ounces low-sodium chicken broth

3 tablespoons fresh chopped dill

I large lemon, zested then juiced

1 large lemon, juiced

Black pepper to taste

12 ounces frozen cauliflower rice

4 teaspoons cornstarch

2 eggs, whisked (or equivalent Egg Beaters)

1 pound cooked boneless skinless chicken breasts, shredded with forks

Add the olive oil to a large pot over medium-high heat. When oil is hot, add onion and sauté until tender. Add 2 tablespoons of dill, lemon zest and chicken broth. Season with pepper to taste and bring to a boil. Reduce heat to low. Add cauliflower rice and simmer until tender, about 6-8 minutes. In a small bowl, whisk cornstarch and lemon juice until the cornstarch is dissolved. Whisk eggs into the lemon juice mixture then slowly ladle in broth whisking the entire time so that the eggs don’t curdle. Once the mixture comes to temperature pour it back into the soup pot while stirring. Continue to stir until it thickens slightly, about 5 minutes. Add chicken and remaining tablespoon of chopped dill. Heat for 5 more minutes stirring occasionally. Serve topped with a sprinkle of fresh dill.

Spicy Carrot Soup

5 cups low-sodium vegetable broth

3 cups cooked carrots

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/2 teaspoon ground cinnamon

1/4 teaspoon ground allspice

1/4 teaspoon cayenne pepper

3/4 cup plain low-fat yogurt

1/2 cup toasted pumpkin seeds

Freshly ground pepper to taste

In a food processor or blender, purée broth and carrots until smooth. Transfer to a large pot, stir in spices and cook over medium-high heat for 8 to 10 minutes. Thin soup with 1/4 cup water and continue to stir for 2 more minutes. Before serving, top each bowl with 1 tablespoon of yogurt and grind fresh pepper on top of yogurt. Add pumpkin seeds.

Roasted Garlic and Asparagus Soup

2 pounds asparagus, trimmed

6 garlic cloves, grated (or 6 tablespoons jarred, minced garlic)

2 tablespoons olive oil

3 1/4 cups low-sodium vegetable broth

1 cup almond milk

Freshly ground pepper to taste

1 bunch fresh parsley, chopped

Preheat oven to 450. In a large glass bowl, toss asparagus and garlic with olive oil and season with pepper. Arrange asparagus and garlic on a baking sheet lined with foil. Bake in the oven for 12-15 minutes, until tender. Remove from oven and transfer asparagus and garlic to a blender. Add 3 cups broth and 1 cup almond milk. Pulse until smooth, then pour into soup pot. Cook over medium-high heat for 15 minutes, thinning with remaining broth and stirring occasionally. Garnish with parsley.

Dr. Kimberly Muhlenkamp-Wermert and the team at Live Well Chiropractic Center knows that nutrition is a huge part of your overall health and wellbeing. We are proud to offer a variety of supplements and support products, as well as a full suite of chiropractic care, orthotics and corrective exercise for your entire family. Give us a call at 513-285-7482 to find out how we can help improve your nutrition and overall health. And be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

3 Easy and Delicious Brunch Recipes Your Family Will Love

Weekends are made for family brunches when you have a chance to relax with your family and fuel up before running errands, going for a walk, playing tennis or spending the day at the field watching your children play their favorite sports. Here are three great recipes to try that we hope your family will love!

Easy Frittata Recipe
8 eggs or 2 cups Egg Beaters

1/2 cup low-fat or soy milk

1 tablespoon butter

2 cups fillings (your choice)

1 cup shredded, low-fat cheese (optional)

Salt and pepper to taste

Frittatas are the perfect way to use the week’s leftovers and any finds from your local farmer’s markets. Diced peppers, onions, tomatoes, soy bacon or turkey sausage are all great fillings. You will need to cook your fillings prior to adding them to the frittata. You can also add new dimensions to the flavor by using sage (especially great in a sausage frittata), thyme or rosemary. This recipe makes 4 servings, but you can adjust the filling, liquid and pan size proportionally to the number of eggs used. For 2 eggs, use a 6-inch pan; for 6 eggs, an 8-inch pan; for 8 eggs, an 8 to 10-inch pan.

Using a whisk or fork, beat the eggs and milk in a separate bowl. Add seasoning and cooked filling, then stir well. Melt butter over low-medium heat and add egg mixture to pan. Cook for about 8 minutes. If you’d like to add cheese, and it once you pour the eggs into the pan. To serve, flip the frittata onto a serving dish so the top shows the golden brown bottom. Allow resting for one minute before slicing and serving. Serve with fresh fruit and/or whole-grain toast or muffins.

Frittata Muffins
This is the perfect way to serve frittatas in a new way that looks great on a plate, but it’s also perfect for make-ahead weekday meals or having a hot breakfast in the car on the way to school or sports games.

The recipe is exactly the same, but instead of melting butter into the pan, get out your muffin tin. Spray generously with non-stick cooking spray. Fill the muffin tins about halfway to the top. Sprinkle on a bit of cheese if you like. Cook at 350 degrees for 14-18 minutes until eggs are set. Allow to cool for 3-5 minutes, then flip the pan to remove.

If you’re making these to eat later, place 1-2 frittatas into a Zip-loc bag. Microwave for 30 seconds to reheat if from the refrigerator, where they last about 3 days. Microwave for 1 minute to reheat if from the freezer, where they last up to 2 weeks.

Turkey and Asparagus Strata
6 eggs or ½ cups Egg Beaters

1 loaf French bread, cut into ½-inch slices

1 cup shredded, low-fat mozzarella or provolone cheese

1 cup cooked and sliced turkey, skinless

2 cups diced, fresh asparagus

1 cup low-fat or soy milk

Salt and pepper to taste

Pre-heat oven to 350 degrees. Coat an 8-inch pan with non-stick cooking spray. Place half of the bread in pan and top with half of the cheese, turkey and asparagus. Place the rest of the bread on top and layer the remaining cheese, turkey and asparagus.
In a large glass dish, whisk eggs, milk and seasonings until well-mixed, then pour over bread. Bake at 350 degrees for about 40-50 minutes, until a knife comes out clean from the center. Serves 6.

Dr. Kimberly Muhlenkamp-Wermert and the team at Live Well Chiropractic Center knows that nutrition is a huge part of your overall health and wellbeing. We are proud to offer a variety of supplements and support products, as well as a full suite of chiropractic care, orthotics and corrective exercise for your entire family. Give us a call at 513-285-7482 to find out how we can help improve your nutrition and overall health. And check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!