How To Stay Motivated This Winter

How To Stay Motivated This Winter

Whether you exercise outside or at the gym, the struggle to stay motivated during the winter is very real among active people across the country. Many may still be working off their holiday consumption, spending days on the couch covered by a blanket and binge-watching a new favorite show. Even though it’s cold outside, it’s essential to stay active. Try some of these motivational techniques to stay in the game!

Waking Up

Finding the motivation just to get out of bed can be tough, especially when you know it’s warm under your blanket but cold outside. Instead of stumbling to the kitchen for coffee, go directly to the bathroom for a shower. This will likely jolt you into awareness quicker than caffeine.

Weather Appropriate Activewear

If you’re devoted to your workout, there really is no such thing as bad weather. Simply make sure that you’re dressed for the occasion. Many retailers carry attractive winter activewear. If you’re going to the gym and not exercising outside, treat yourself to new workout clothes anyway. A chance to wear your new clothes is just one more reason to go to the gym.

Get a Workout Partner

A workout partner can be the most effective motivator for many people. If you cancel your workout for the sake of warm comfort, you may feel disappointed in yourself a few hours later, but that’s basically where the guilt ends. A workout partner usually presents a secondary level of disappointment. Receiving direct motivation by a second party can help you focus and step away from the couch.

Home Exercise

Ok, so you’re snowed in during a winter weather advisory. The streets aren’t plowed, your car is covered in snow and ice and you literally can’t leave. You’ve got more than enough reason to skip the gym, but that doesn’t mean you have to completely skip your workout. Exercise at home! Beyond possibly having your own modest weight set, exercise bike or treadmill, many home exercise routines are available on YouTube. Give one a try today!

Share Your Tips

Of course, these are only a few of the methods for approaching winter exercises. And at Live Well, we can also help with nutritional support. Do you have a special method that we didn’t mention? We’d love to hear it! Follow us on Facebook, Twitter, and LinkedIn and share your tips!

To schedule an appointment at Live Well Chiropractic Center, email us at info@livewellcc.com or call at 513-285-7682.

5 Benefits Of Stretching

5 Benefits Of Stretching!

Some people believe stretching should be done only when you’re working out, but you don’t have to be an athlete to work a stretching routine into your plans every day. There are actually many healthy benefits from stretching, such as increased flexibility, stress relief, posture relief and more. So before you dismiss it, take a moment to explore five of our favorite benefits of stretching. If you have an existing injury, practice only exercises instructed by your medical doctor, or by Dr. Kim at Live Well.

Stretching Increases Flexibility

The most popular and well-known benefit of stretching is to increase flexibility. Stretching can also increase your range of motion and lead to fewer injuries during activities.

Stretching Can Help Lower Your Cholesterol

Stretching before starting your day or before physical activity can help lower cholesterol. Of course, you should pair your stretching with a healthy diet and exercise for the best effects.

Stretching for Stress Relief

There are many reasons that you can become stressed, but one thing is for sure: when you’re stressed, your muscles will most likely tense. Try to focus on stretching your neck, shoulders and upper back.

Stretching to Improve Posture

Stretching your neck and upper back can reduce muscle strain and help maintain good posture. Maintaining good posture helps to keep bones and joints aligned, decrease stress on ligaments and helps to keep your spine in place.

Stretching to Avoid a Mid-Day Slump

It’s common for people to feel groggy and stiff midway through their workdays. Before rushing to the break room for another pot of coffee, consider a simple mid-day stretch. Simply stand and stretch your limbs, fingers, waist, and neck. Take a brief walk around the office if possible. Also, make sure to drink a substantial amount of water throughout the day to avoid being tired from light dehydration.

These are just a few benefits of stretching, but of course, there are many more. Did we miss your favorite benefit? We’d love to hear it! Follow us on Facebook, Twitter, and LinkedIn and share your tips!

To schedule an appointment at Live Well Chiropractic Center, email us at info@livewellcc.com or call at 513-285-7682.

Tips for Elder Individuals

Healthy Tips for Elder Individuals

As we get older, our bodies change, so too does our lifestyle and what we need to do to stay healthy. Keeping up with current health trends can sometimes seem like a full-time job, but it doesn’t have to be. Here at Live Well Chiropractic, we’re committed to living an active lifestyle, that’s why we wanted to provide some healthy tips for elder individuals.

Adopting a Healthy Lifestyle

Change comes from within, so the first step in embarking on a healthy lifestyle is deciding that you want to. Since we’re creatures of habit, getting out of our usual, comfortable routines may seem difficult, but it doesn’t have to be. Here are a few things you can do to start leading a healthier lifestyle.

  • Quit Smoking– it’s no secret that smoking is bad for you, and can lead to heart disease, cancer, and other health problems. While quitting may seem difficult, there’s a number of aids out available to help people break the habit. Individuals who quit, will start seeing results as your body begins to heal.
  • Get Plenty of Sleep– getting plenty of sleep is an important part of healthy living. Regular exercise, positive bedtime rituals, and minimal artificial light will help you avoid waking up in the middle of the night, insomnia, and daytime drowsiness.
  • Regular Checkups– scheduling regular visits to the doctor can help improve your quality of living. Screenings and other preventative measures from your healthcare provider can help you take precautionary measures and decide what changes to your lifestyle you may need to make.
  • Eating Well– healthy eating habits are essential to the well being of any lifestyle, but are especially important as we get older. Maintaining a healthy weight and good cholesterol helps avoid heart attacks and diseases like diabetes as well as ease pain caused by arthritis.

Healthy Living with Live Well Chiropractic

At Live Well Chiropractic, we’re all about promoting a healthy lifestyle. From pain relief to nutritional support, we offer a wide range of services to help you stay healthy no matter what your age is. So schedule an appointment today and for more great tips on healthy living make sure to like us on Facebook.

Chiropractic Center

Eight Health Tips to Start Your Year Off Right

Our mission at Live Well Chiropractic Center is to keep you healthy. Unfortunately, this time of year is particularly hard on our bodies because of the weather, the germs circulating around, and the innate desire in all of us to hunker down, eat lots of comfort foods and stay inside where it’s nice and warm.

Part of maintaining a healthy lifestyle, though, is taking care of yourself and not always giving in to those temptations which can cause you to forgo exercise, healthy eating and other healthy habits. Plus, the sooner you adopt healthy habits, the easier it will be to keep up these lifestyle changes all year long. Even though we can’t be with you every second of every day, what we can do is share our best tips for keeping yourself healthy in between visits.

1. Visit Your Chiropractor With regular chiropractic visits, we can help your body remain in proper alignment, which gives your body its maximum potential to heal itself.

2. Exercise It’s difficult to get up and moving when the weather is cold and your motivation is low. However, according to the Mayo Clinic, exercise not only helps control your weight, but it can also keep you healthy, act as a mood, libido and energy booster, help you sleep better and it’s fun. If you are stuck for a place to exercise, check out these great indoor walking spots.

3. Get Plenty of Sleep Sleep is crucial for good health. Aim to get at least seven to nine hours of sleep a night to ensure better physical and mental health and a better quality of life.

4. Hydrate Experts recommend you drink at least eight cups of water a day. If you have a tough time drinking water, try having a glass when you first wake up, right before you go to bed and before each meal. It can also help to have water with you at all times. If you don’t like the taste, add lemon, cucumber, orange or lime slices. Adding whole or sliced berries also makes for a great tasting glass of water!

5. Eat Your Fruits and Vegetables Experts recommend eating at least five servings of fruits and vegetables a day for optimum health. Sneak spinach into your smoothies, snack on a banana with peanut butter or turn a side salad into a main meal with or without a lean protein on top.

6. Wash Your Hands Hand washing is the number one way to avoid getting sick and spreading germs to others. Remember to wash your hands before you eat, after you go to the bathroom and after you come into contact with other sick people or heavily-populated areas where germs thrive (public transportation, gyms, shopping centers, credit card machines, etc.).

7. Practice Mindfulness Mindfulness is an overarching practice that extends to every part of your well-being. You can do this in the form of meditation, setting aside quiet time, turning off all electronics, spending time in nature or practicing deep breathing.

8. Socialize Being around friends and family in a social setting gives your brain and body a healthy boost and lowers your risk of diseases such as dementia. Enjoy a physical activity or share a healthy meal with someone else and double up on your healthy activities for added benefit.

For more in-person healthy living tips, visit us at Live Well Chiropractic Center. With chiropractic care from our clinic, you can expect to live your healthiest life, no matter the season. 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.

Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates!

Health Care

Cold Weather Chilling You To Your Bones?

Are you the kind of person who knows when the weather will begin to get colder because you can feel it in your bones? While medical and scientific researchers do not yet have a definitive answer to the question about cold weather’s impact on your bones, there are some theories that support the idea.

How Does Cold Weather Impact Your Bones?

It is possible for the cold weather to impact your bones in more than one way. However, researchers are still solving the riddle of just how it happens. The one way in which we can be sure we’re impacted by the seasonal downturn in temperatures is that we become less active. When our bodies are less active, circulation to our organs and bones decreases. This decreased circulation can cause weakness or pain in your joints. Additionally, the main theory about cold weather’s direct impact on your bones and joints relates to barometric pressure. Some studies have shown that when barometric pressure drops just before a cold spell, it seems to coincide with an uptick in complaints of bone and joint pain.

How to Protect Your Bones

The two actions you can take to prevent the cold from slowing you down with pain may seem like common sense, but they are worth mentioning. The first is to adapt your activity schedule to the change in temperature. If you normally jog, run or walk outdoors, don’t quit for the winter. Find an indoor track or gym – or use a treadmill at home – to keep up your exercise routine. Exercise will keep your blood flowing and lessen the negative effects of winter inactivity. Secondly, when you venture outdoors in frigid weather, dress appropriately. Keeping your head and trunk warm will conserve most of your body heat and therefore reduce the occurrence of your blood vessels constricting. Wearing insulated, waterproof gloves and boots will also help to keep your finger and toe joints from suffering the effects of low temperatures.

When to See a Professional about Bone Pain

Bone and joint pain are not something to take lightly. While rest and medications may be helpful in reducing temporary aches and pains, pay attention to – and seek treatment for – any new pains that occur during the winter months. As well, seek treatment from a healthcare professional for any severe pain you experience that includes swelling or that makes normal movement impossible.

One option for managing your bone and joint pain in these winter months is chiropractic care from our clinic. At Live Well Chiropractic Center, we help treat and prevent pain and injury through preventative health services with a focus on nutrition, exercise and spinal health. Call us today at 513-285-7482 or email info@livewellcc.com to schedule a consultation with Dr. Kim. Her extensive understanding of body mechanics will get you feeling better!

Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates!

Indoor exercise

6 Spots for an Excellent Indoor Walking Workout

Winter weather makes things harder on us all. From catching colds to getting stuck in bad-weather traffic, and from the seasonal blahs to dry skin, living through a Midwest winter can be difficult. One of the best things you can do for yourself though is to go for a walk.

Walking (like most exercise) reduces your risk of depression, releases those feel-good endorphins, keeps you from gaining weight, improves your brain function and helps you feel more awake, among other positive changes.

The irony is, even if you want to walk to boost your spirits and get in some exercise, the temperatures can make it more difficult to be outside. If it’s too cold to exercise outside and you don’t own a treadmill, then what are your other options? It turns out, plenty! You can get in a good indoor walking workout right here in town – you just need to know where to look.

Where to Walk Indoors in the Winter

1. Kenwood Towne Centre “The Mall,” as it’s known to us locals, is open for walkers Monday through Saturday starting at 8 a.m. and 10 a.m. Sundays. Safe, warm, and comfortable, one lap around the entire mall (including all corridors) is 1.07 miles. Plus, think of all the additional calories you can burn people watching and window shopping as you walk.

2. Mason Community Center Not a member? Don’t worry, you can purchase a day pass that allows you to use all of the facilities in the center, including an indoor walking track.

3. Forest Fair Village (formerly Forest Fair Mall and Cincinnati Mills) Spacious (okay empty), quiet and well-maintained, you can walk (or even run) around its 1.5-million square feet of mostly abandoned space, save the few other walkers. One lap around both levels of the mall is 1.8 miles. Open at 6 a.m. Monday through Sunday.

4. Crossroads Community Church Oakley Walk the indoor walkway on the mezzanine level (there are a few steps). Ten laps equals a mile. Open at 6 a.m. Monday through Friday and 7 a.m. Saturday. Closed to walkers Sundays.

5. Tri-County Mall Walk around both the lower and upper levels of the mall and you’ll have logged your first mile. The mall is open at 6 a.m. Monday through Saturday and 7 a.m. Sunday.

6. Mayerson JCC Register online for a free guest pass and try out its three-lane, elevated, rubberized, 1/8 mile indoor elevated track with climate control. Open at 5:30 a.m. Monday through Friday and at 7 a.m. Saturday and Sunday.

At Live Well Chiropractic Center, we want you to make the most out of your winter workout—even if that means taking your workout inside. For a sports injury or a regular adjustment, we’d love to see you. Call us today at 513-285-7482 or email info@livewellcc.com to schedule your consultation and learn more about the health benefits of our brand of chiropractic care.

Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates!

Injury Free Winter

4 Ways to Stay Injury-Free This Winter

Snow, ice, rain, sleet, hail — some climates see it all in winter (and some might see it all in a 24-hour period). While some of it can be pretty to look at, oftentimes that beauty comes with its own set of hazards, by way of icy walkways, snow shoveling, sports injuries, or car accidents. The good news is, with a little preparation and know-how, you can avoid serious injury for yourself or others this winter.

Tips for Preventing Winter Injury

1. Prevent an icy situation. The best way to keep from falling on the ice is to make sure there’s nothing slippery under your feet. Make sure to salt or use a de-icing solution on all your steps and walkways before the snow hits. If this isn’t possible and you find yourself needing to clear the snow or ice after the fact, make sure you have on boots with good tread and that you take short, careful steps or use available railings for balance while you put down the salt. Carry your cellphone as well, in case of emergency.

2. Slow down that shovel. Don’t let it fool you — shoveling snow is hard work. Not only are you lifting heavy snow off the ground with a shovel, but you’re also carrying those heavy loads off your walkways. Doing all this exercise in the freezing cold only makes the task more difficult. However, it’s better to go slowly and take breaks if necessary to avoid back strain or a twisted neck muscle. Rushing through the job only sets yourself up for injury. Make sure you are wearing boots with a heavy tread and warm clothing, including a hat and gloves and face protection, if necessary.

3. Recognize the need for speed. Slow speeds, that is. Weather-related accidents account for 1,235,000 vehicle crashes a year! To avoid adding to this statistic, take heed when driving in bad weather. Only drive if you absolutely have to, and pay attention to area road conditions and closures.

If you must get on the road, remember to dress appropriately, to warm your car up ahead of time, and to make sure to remove all snow and ice from all of your windows and wipers before heading onto the roads. Drive slowly and give yourself plenty of room and time to stop in case your car slides.

4. Exercise caution. If you want to get outside for some exercise — whether that’s going for a walk, a run, sled riding, or playing another outdoor game, you’ll need to take extra precautions in winter weather.

• Make sure you are well hydrated and that you have water on hand during your activity. Just because you’re cold doesn’t mean you’re not sweating.

• Use appropriate footwear for your activity, and double up on warm wool socks to keep from getting frostbite. The same goes for hats and gloves.

• If you’re already tired, skip the activity. The cold weather can take more out of you than you think, which can lead to injury or illness.

• Use the buddy system. Never venture out alone on a winter hike or decide to ice skate on a frozen pond without bringing someone with you. That way, there will always be someone to help or call emergency services, if necessary.

• Watch the weather reports. If more snow, ice, or rain is predicted, don’t risk getting stuck outside. Wait until weather conditions abate before resuming your outdoor activities.

At Live Well Chiropractic Center, we know sometimes injuries can be unavoidable. If you are dealing with pain or an injury, we can help, and with chiropractic care from our clinic, you can expect to feel better. Call us today at 513-285-7482 or email info@livewellcc.com to schedule a free, no-obligation consultation to learn more about the health benefits of our brand of chiropractic care.

Christmas Dinner Dishes

Three Healthy, Delicious Christmas Dinner Dishes Your Guests Will Love

Between Thanksgiving and New Year’s, it’s no secret that we pile on the calories. It’s estimated that on Christmas Day alone the average American will consume 4,052 calories. That’s double or triple your recommended calorie intake! And that’s not even including all the other social events during the season where we tend to overeat.

This Christmas dinner, why not consider making one of these three healthy alternatives to the usual dishes? You’ll be surprised how many of your guests will appreciate being served creative, healthy foods instead of the same old, same old.

Butternut Squash Soup

Are you always tempted to purchase one of those beautiful butternut squashes at the grocery, but aren’t sure what to do with it? Make soup! Soup is a great beginning to any meal, and it’s filling, so you’re less likely to overeat. Place a small bowl of the soup at everyone’s place setting and garnish with a sprig of rosemary or thyme. Let everyone finish before bringing out the other dishes.

To make the soup, peel the squash and discard the seeds. Cut the squash into one-inch cubes and set aside. Use a soup pot or Dutch oven to sauté a small diced onion, one diced carrot, and one diced rib of celery in two tablespoons of olive oil. Add the squash and six cups of vegetable or chicken broth. Bring to a boil, and then simmer until the squash is soft. Blend everything together with an immersion blender. Add a half a cup of 1% milk or plain plant milk. Add salt and pepper to taste.

Shaved Brussels Sprouts Salad

If you’re in a hurry or out of oven space, why not serve a cold salad? Forget the romaine. Try shaved Brussels sprouts! You can often find them already shaved or in a bag mixed with other hard cruciferous vegetables (like cabbage). Toss a pound of the sprouts or a bag of the veggies with the zest of one lemon, the juice of half a lemon, three tablespoons of olive oil, half a cup of walnuts (or other nuts), and three tablespoons of grated Parmesan cheese. Let the salad sit up to 20 minutes before serving to soak in all of the dressing and to allow the sprouts to break down a bit.

Cauliflower “Breadsticks”

By now you’ve heard of cauliflower everything — potatoes, pizza crust, rice — why not add to that breadsticks? The concept itself is easier than you think. You make the crust like you would a cauliflower pizza, only instead of making it round, you bake the dough in a rectangular pan and slice it into smaller rectangle slices (think cheesy bread that you’d get from your local pizzeria).

Either rice your own cauliflower by putting one diced head into a food processor until fine or take a timesaving sort cut and buy the cauliflower pre-riced at the store. Cook the cauliflower (microwave is fine) until it releases most of its moisture — about 20 minutes. When it’s cooled, place all of it into a dishcloth and do your best to squeeze every last drop of water out of it. You want it to be as dry as possible. Then, add it to a mixing bowl with two eggs, one teaspoon of Italian seasoning, and a pinch each of salt and black ground pepper.

When combined, press the mixture onto a sheet of greased parchment paper on a baking sheet (don’t make them too thin). In a 450 degree oven, bake the sticks for 18 minutes or until the top is golden brown. Remove it from the oven and add a half a cup of your favorite cheese to the top (or skip the cheese for an even healthier version). Put back in the oven for another five minutes, cut, and serve.

Live Well Chiropractic Center focuses on our core values of healthy eating, exercise, and spinal health to help treat and prevent pain and injury. With chiropractic care from our clinic, you can expect to feel better. Call us today at 513-285-7482 or email info@livewellcc.com to schedule a free, no-obligation consultation to learn more about the health benefits of our brand of chiropractic care.

Thanksgiving

Three Modern, Healthy Alternatives to Traditional Thanksgiving Side Dishes To Offer Your Guests

Thanksgiving is the day when many who celebrate often over-indulge in eating. Many of those delicious side dishes, however, also tend to be the calorie culprits. This year for Thanksgiving, try creating some new, healthy alternatives to the traditional starchy, fattening or sweet side dishes. These three healthy side dishes will not only ease your mind about nutritional value, but they also taste good and will blend right in with your Thanksgiving fare.

Glazed Cooked Carrots

Although glazed carrots – usually baby carrots – occupy a place among traditional Thanksgiving side dishes, here is a new twist on the old standard. These glazed carrots have no brown sugar in the recipe!

Simply cook your carrots as you would normally. The secret is in the sauce. Simply add a tablespoon or two of maple syrup to your cooked carrots. Next, sprinkle in a dash of cayenne pepper for a little added heat. Want to really mix it up? Don’t use baby carrots, but use full-sized organic carrots (washed first), with the greens attached. Then, drizzle your maple syrup and sprinkle your cayenne pepper!

Potato-less Mashed Broccoli

At most Thanksgiving dinner tables, nearly everyone looks for the mashed potatoes, whether they’re mashed from white or sweet potatoes. This year provide your family and guests with something mashed that’s not potatoes: Mashed broccoli!

Boil fresh, cut broccoli – stems and tops – until they’re soft enough to mash. Drain the water, and while mashing, add just enough coconut milk for a smooth consistency. Season with a pinch of salt and some freshly ground black pepper. Although some of your guests may ask, “Why are the mashed potatoes green?” Your answer can be, “Because they’re healthy – and they’re not potatoes.”

Roasted Cauliflower with Garlic

This side dish not only tastes good and is good for you, but it will make your house smell great, too.

Bake your washed and cut cauliflower pieces incoconut oil and minced garlic on a baking sheet for about 20 minutes at 300 degrees, turning once. Bake until the cauliflower is soft, breaks easilyand has a lightly toasted look to it. While still hot, turn the cauliflower into a serving bowl, and lightly season with parsley, salt and pepper, and freshly ground Parmesan cheese. The scent-blend of the garlic, cauliflower and Parmesan cheese will have your Thanksgiving guests asking, “What are you making that smells so delicious?”

Good nutrition is just one aspect of healthy living that Live Well Chiropractic Center focuses on. We also promote exercise and spinal health to help treat and prevent pain and injury. With chiropractic care from our clinic, you can expect to feel better. Call us today at 513-285-7482 or email info@livewellcc.com to schedule a free, no-obligation consultationto learn more about the health benefits of our brand of chiropractic care.