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6 Ideas For Family Game Night

During this time of staying at home, it’s easy to count on the TV to entertain your family. While that might be an occasional well-deserved break, now is the time to take advantage of this situation and put a positive spin on this crisis by building memories that will last a lifetime. Here are six fun ways to stay active and have fun that don’t involve becoming a family of couch potatoes.

Scavenger Hunt

While we might not be able to go to most places, we can go for family walks. Now that it’s turning warmer, a walk each night is a great way to see neighbors (from a safe distance) and get some exercise. Next time you’re on your walk, step up the fun factor and turn it into a scavenger hunt. Use this list of items (or make your own) and see what you can find:

Red car

American Flag

Garden gnome

Green house

White shutters

5 squirrels

3 stop signs

Yellow blinds

2 dogs

Cat in a window

String Cups

Take an old shoe string and two plastic cups. Cut small holes in the bottom of the cups and insert the string into each cup, tying a small knot in the string of each to hold it in place. Use a ping pong ball or another small ball to toss from one cup to the next. You could have each person do this for themself, or give one cup each to two people. Create a start and finish line in your yard and race another family member. The first one to the finish line wins!

Hide and Seek in the Dark

Hide and seek is a fun game, but step it up a notch and play in the dark. Depending on the age or your kids or the size of your house, you might need to limit it to a certain floor to speed up the game. This is a great way to spend an active hour inside on rainy nights!

Pictionary

Even if you don’t have the official game, you can still play Pictionary. Use an online word generator and select your level of difficulty. The generator also works for charades, too!

Glow-In-The-Dark Bowling

Fun for all ages, this game is easy to make and a great way to enjoy your backyard. Save 10 bottles and when you’re ready to play, drop a glow stick from the grocery store into each bottle. Set up your 10 pins (bottles) use a small ball, and see who gets the highest score in five rounds.

Homemade Cornhole

Sew together two pieces of cloth using an old sweatshirt and fill with rice. Decorate two small paper plates with bright colors and take turns trying to make the bag land on the plates spaced far apart. If you’re playing with young children, increase the plates to three on each side and place them closer together. The first person (or team) that gets 10 points wins!

The family that plays together, stays together. As parents, it’s up to us how your child will remember this time. By playing games together, you’re building fond memories instead of being distracted by fear or sitting in front of a TV night after night. And who knows, the habits you’re building now might turn into habits once life returns to normal. For more tips and our latest updates, check us out on Facebook, Twitter or LinkedIn!

What Is Carpal Tunnel Syndrome and How Can You Treat It?

Carpal Tunnel Syndrome is a common and painful problem that causes numbness and tingling in the hand and arm. The condition occurs when one of the major nerves to the hand — the median nerve — is squeezed or compressed as it travels through the wrist. If you work on a computer or perform other tasks with repetitive motions, you are at a higher risk of having this painful condition.

Symptoms

Carpal Tunnel symptoms can start gradually, with a bit of tingling or numbness in your fingers, as if your fingers “fell asleep.” As the syndrome progresses, the pain will increase, can spread up the arm, and can even cause the sufferer to drop items when they try to carry them. Because of these symptoms, it can become more and more difficult to do simple tasks, such as driving, using a smartphone or typing.

Home Remedies

Many people with Carpal Tunnel Syndrome do not seek treatment right away thinking the condition may resolve itself on its own. Unfortunately, this isn’t the case. There are some home remedies you can try, including:

1. Rest: Since repetitive motion causes painful flare-ups, rest is one of the best home remedies. It’s not always practical, but when you can, give your wrists and hands a break several times per day.

2. Applying Heat: Keeping the area warm can help reduce stiffness and pain. Use warm, moist heat a few times a day, and even consider wearing gloves when you’re working.

3. Wearing Splints: Keeping your wrists straight can help relieve the pressure on your median nerve. Pick up a wrist splint at the grocery store and wear it when you’re working, and during sleep.

4. Use topical creams: Rather than relying on over-the-counter pain relievers, which can cause problems with extended use, topical creams can help relieve pain without side effects. Blue Emu and other topical cream brands containing lidocaine can help with the pain.

5. Stretch: It may seem counter-intuitive, but stretching your hands and wrists can help relieve pain, and prevent stiffness. A few times a day, try a simple stretch like you do when playing the itsy-bitsy spider game. This stretches the palmar fascia, Carpal Tunnel structures and median nerve.

Seek Professional Treatment

The most effective way to treat Carpal Tunnel pain is with professional treatment. Your physician or specialist may decide on a surgical treatment plan, but a far less invasive course of chiropractic care has been proven to treat the issue.

Dr. Kimberly Muhlenkamp-Wermert and the team at Live Well Chiropractic Center are experienced in treating Carpal Tunnel pain and the fascia, or the soft connective tissues between your muscles to help you get and stay pain-free. To schedule an appointment, email us at info@livewellcc.com or call 513-285-7682. Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

5 Ways To Boost Your Immune System Naturally

Most of us will pick up some sort of cold, virus or flu during winter. Whether it’s from being around sick people at work, at the grocery store or even those pesky germs your kids bring home from school. While we can’t avoid these harmful germs and viruses, having a strong immune system can help us become ill less often, and shorten the duration of these illnesses.

As of now, there are no scientifically proven direct links between a person’s lifestyle and enhanced immune function, but according to Harvard Medical School, researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies are a good way to start giving your immune system the upper hand.

Don’t Smoke

According to the Centers For Disease Control and Prevention, smoking harms the immune system and can make the body less successful at fighting disease. Additionally, smoking is known to compromise the equilibrium, or balance, of the immune system. This increases the risk of several immune and autoimmune disorders (conditions caused when the immune system mistakenly attacks the body’s healthy cells and tissues).

Eat A Healthy Diet

According to the Academy of Nutrition and Dietetics, good nutrition is essential to a strong immune system. Protein plays a role in the body’s immune system, especially for healing and recovery. Vitamin A helps regulate the immune system and protect against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Vitamin C helps protect you from infection by stimulating the formation of antibodies and boosting immunity. Vitamin E works as an antioxidant, neutralizes free radicals and may improve immune function. Zinc, Vitamin B6, folate, selenium, iron, as well as prebiotics and probiotics, also may influence immune response.

Get Enough Sleep

According to the Mayo Clinic, lack of sleep does affect the immune system. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick. During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease the production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep. The optimal amount of sleep for most adults is seven to eight hours of good sleep each night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep.

Wash Your Hands

The easiest and most effective way to boost your immune system is by exposing it to fewer germs. Wash your hands with soap and water frequently, especially during winter. According to the Centers For Disease Control and Prevention, here is the proper technique for washing your hands: Wet your hands with clean, running water (warm or cold), turn off the tap and apply soap. Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers and under your nails. Scrub your hands for at least 20 seconds. One trick to track 20 seconds is to sing Happy Birthday to yourself while you wash.

Take Supplements

Live Well Chiropractic Center knows that nutrition is a huge part of your overall health and wellbeing. We offer a variety of supplements and support products through trusted, quality manufacturers. We also offer 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!

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!