Get Creative with Your Herbs

Get Creative with Your Herbs

The kitchen is the heart of the home and creating a fantastic meal for your family or entertaining is even better when you use fresh herbs. Herb gardens can be started and maintained in both indoor and outdoor settings and add some flair to your recipes. But you don’t need to be an experienced chef or gardener to grow herbs yourself. If you aren’t sure where to begin, here are a few tips for growing your own herbs and getting creative in the kitchen.

Choose Your Herbs

When deciding on which herbs are right for you, consider if you want to grow indoors or outdoors based on the climate of your region. If you reside in a cold location, keeping herbs indoors might be best. Also, consider how much time and attention you have to make your herb garden a success. Some of the easiest and most popular herbs to grow are basil, rosemary, chives, parsley, tarragon, lavender, dill and mint.

Starting and Maintaining Your Garden

Once you have chosen your space and which herbs you are going to grow, the gardening process is fairly simple. Herbs need to be planted, watered and harvested frequently for the best results. Many herbs like oregano, chives and parsley can be grown in pots or containers indoors or planted in a well-lit soiled area outside. Deciding when to harvest depends on the herb, but they generally should be harvested before they flower. Removing approximately 1/3 of the growth with scissors will keep herbs growing at a more bountiful rate and better quality.

Get Cooking

Once you have your herb garden up and running, it’s time to head into the kitchen to put your homegrown herbs to use. Knowing which herbs to pair with certain foods can be tricky, but some of our favorites are using basil for making homemade pesto, rosemary herbs for grilled pork loin and dill for salmon. Some other options include using parsley, chives and tarragon for making herb butter to grill steaks or sea bass.

More Than Just Food

Your homegrown herbs can be used for other household items in addition to food. Get creative outside of the kitchen by using lavender and cilantro to make bath bombs, soap, baking soda or decorations, or rosemary to make fresh herbal hair rinses. Rosemary and mint can also be used as an insect and mice repellent to keep unwanted pests out of your kitchen.

We encourage you to stay healthy and safe while gardening by stretching and wearing protection for your knees when gardening outdoors. In addition to our safety tips, Live Well can help you with a variety of nutritional support and services. Contact us by emailing info@livewellcc.com or calling at 513-285-7682 or send us a message.

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How to Stay Safe on the Court

How to Stay Safe on the Court

Tennis is an amazing sport for many reasons. It’s a great aerobic workout that also strengthens your muscles, betters your balance and increases your physical stamina. Another bonus is that tennis is played in a social setting, has a degree of friendly competition and can be played almost anywhere throughout the year.

While tennis-related injuries happen less frequently than other high-impact sports, there are a number of ways that you can minimize the chance for injury on the court and ultimately up your tennis game. Here’s how.

Warm Up Properly

Tennis is so fun that it’s common to want to jump right into the game, but warming up is an imperative part of any sports-related activity or workout routine. Failure to do proper warm-ups before heading onto the court can be harmful to your muscles and joints. Gentle stretches and basic aerobic warm-ups like jumping jacks, running in place and lunges for several minutes will not only prevent injuries but will also increase your performance.

Stay Hydrated

Drinking enough water not only makes you feel and play better, but it also helps your muscles. Dehydration can cause sodium and potassium levels to be abnormal, which is directly related to muscle strains. Make sure to drink water before, during and after your tennis matches to prevent dehydration, especially during the summer.

Prevent Overexertion

Playing tennis frequently can be fun and exciting, but it can also increase the risk of injury, especially in your dominant arm. Tennis elbow is a common condition that occurs when the tendons in the lateral epicondylitis are being overused from the twisting motions in your arms. 70 percent of active tennis players develop tennis elbow at some point in time.

The condition can cause severe pain on your elbow, forearms, and wrists that make everyday activities difficult. A common misconception about tennis elbow is that it occurs only from playing tennis. Many other sports, hobbies, and professions that require an intense or repetitive grip, like using a computer mouse all day, can also be a cause.

If you’ve treated the pain from tennis elbow with at-home remedies such as over-the-counter pain relievers, icing, heating and rest and are still experiencing symptoms, it may be time to see a physician. While chiropractors are generally associated with providing treatments for the back, their techniques are also applied with great success to eliminate tennis elbow.

Dr. Kim can treat tennis elbow by using adjusting techniques and rehabilitative exercises that focus on the fascia, or the soft connective tissues between your muscles. To schedule an appointment at Live Well Chiropractic Center, email us at info@livewellcc.com or call at 513-285-7682. If you have general questions, feel free to send us a message.

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Does Rain Make You More Prone to Injury When Playing Sports?

Does Rain Make You More Prone to Injury When Playing Sports?

When it rains it pours, especially when it comes to being an athlete and getting injured. One of the most common sports-related injuries is caused by simply slipping in the rain, especially in soccer.

Some sports like baseball decide to take a rain check in mild weather conditions, but for other sports such as football, cheerleading and track and field, the show must go on in almost all weather conditions. While you can’t control the weather, you can be mindful of slipping, stretching and shoe selection in order to prevent the nasty weather from raining on your parade. Here’s how.

Slipping

In many sports, sliding in to score a run or goal is a good thing, but slipping is a totally different ballgame. Unintentional slips in the rain can cause long-term injuries that require medical attention. It’s easy to get carried away when there’s time on the clock, but make sure you pay close attention to your surroundings when it’s raining. It’s a win, win situation in staying safe.

Stretching

As with any athletic activity, stretching before hitting the ground running greatly reduces injuries, especially when it’s slippery outside. Stretching causes your muscles to become more resilient and bounce back quickly even if you do take a fall. Be sure to spend at least 10 minutes warming up before training or participating in athletic activities to prepare your body for upcoming movement and possible wet conditions.

Shoe Selection

Deciding what kind of shoe to wear is also directly related to sports performance and injury prevention. Buying a pair of shoes that are slip resistant can keep you on your toes in wet weather conditions. Examining the shape and size of your shoes can determine if they are the right pair for rainy days. Sports shoes with flat edges on the outsoles and rigidly shaped cleats can cause the water to gather at the bottom of the shoe instead of pushing it away. It’s better to go with shoes that do not have flat edges on the outsole to create better traction against water.

If you’ve taken a fall and want to get an evaluation or treatment, schedule an appointment with us. Dr. Kim specializes in providing treatment of a variety of rain-related sports injuries such as hip, knee and shoulder pain. Get in touch with us by emailing info@livewellcc.com or calling at 513-285-7682. Also, feel free to send us a message for general questions or inquiries.

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Live Well Chiropractic Care for Expecting Mothers

Chiropractic Care for Expecting Mothers

Pregnancy can be one of the most exciting times in an expecting mother’s life. Whether it’s visiting a gynecologist or primary care doctor, getting proper medical care during pregnancy is beneficial to both the mother and baby. Adding a chiropractor to the list of doctors and specialists to see during pregnancy or even while trying to conceive is not only beneficial, but it can help make pregnancy easier and less uncomfortable.

From pre-conception to post delivery, here is why you should visit a chiropractor if you are expecting (or trying to be).

Pre-Conception

There are many misconceptions about what you can do to better your chances of becoming pregnant. There is no one specific cause of infertility, but one can be associated with an improperly functioning nervous system. Visiting a chiropractor can help with spinal alignment, which directly impacts the nervous system. While visiting a chiropractor doesn’t solve the problem of infertility, it is good supplemental care in addition to other fertility treatments such as in-vitro fertilization (IVF).

Pregnancy

Many expecting mothers ask if it’s safe to see a chiropractor during pregnancy. Not only is it safe, but it’s recommended to ease the pain and discomfort that can come along with being pregnant. Chiropractic care can help mothers-to-be maintain a better center of gravity and posture during pregnancy. Seeing a chiropractor and having proper pelvic alignment, allows the baby room to get in optimal position for delivery.

Post Delivery

Just as chiropractic care is a good way to make pregnancy more comfortable, postpartum chiropractic care can also help with rehabilitation. Visiting a chiropractor after giving birth can help with recovery time and alignment in the pelvis and back. Seeing a chiropractor can also assist with getting a new mother’s body back into its pre-pregnancy state, which can minimize the chances or symptoms of postpartum depression.

From pre-conception to post delivery, Live Well Chiropractic Center’s Dr. Kimberly Muhlenkamp-Wermert specializes in chiropractic pregnancy techniques and is certified by the International Chiropractic Pediatric Association (ICPA) in The Webster Technique. Hear more from Dr. Kim about our pregnancy chiropractic care services by watching our educational videos, or visit our website to learn about our chiropractic services for pregnancy care.

If you’d like to schedule an appointment with Dr. Kim, email us at info@livewellcc.com or call at 513-285-7682. If you have general questions about how a chiropractor can help during your pregnancy, send us a message.

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Tips To Help Your Child Prepare For Spring Sports by Live Well Chiropractic

Tips To Help Your Child Prepare For Spring Sports

Whether your kids play soccer, baseball, lacrosse, track or any other spring sport, getting them ready for the demands of training season is essential to making sure they have fun, perform well and stay safe. Chiropractic care is one way to make sure they are in good physical condition and to prevent injuries. Here are a few ways that Live Well Chiropractic Center can help prepare your child for spring training.

Initial Consultation

Parents of student-athletes may not be sure what to expect the first time they bring their child to visit a chiropractor. Much like getting a physical, visiting a chiropractor for a consultation can help discover any current ailments and prevent future injuries. During your first visit at Live Well Chiropractic Center, we can evaluate your child’s range of motion, posture and spinal alignment and find any pain points that might cause issues during the spring training season.

Corrective Exercises

If your child has taken a winter break from sports, getting back into the game might be challenging. Getting him or her prepared can be essential for success and safety. Chiropractic corrective exercises can be performed to bring back maximum movement and mobility if your child had a hiatus from sports during the winter. Live Well Chiropractic Center’s corrective services can help catch issues early on to provide precaution before spring training begins and results throughout your child’s sports season.

Nutritional Support

The components that go into playing sports are more than just athletic performance and staying in shape. Having an optimal nutrition plan is important to a child athlete’s overall health, especially since children and adolescents are still growing. Live Well Chiropractic Center provides a variety of nutritional support that can help your athlete get ready for spring training and stay healthy throughout the sports season.

Beyond a Chiropractor

While physical care from a chiropractor can be imperative for your child this training season, getting your child mentally prepared for a sport is just as important. Make sure to talk to your child about their sports interests to make sure to keep their spring training season both fun and rewarding.

To schedule an appointment at Live Well Chiropractic Center, email us at info@livewellcc.com or call at 513-285-7682. If you have general questions, feel free to send us a message.

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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.

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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!

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