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3 Healthy Make-Ahead Breakfasts

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!

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4 Tips To Help Cold Weather Joint Pain

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!

contact Live Well Chiropractic Center