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!

contact Live Well Chiropractic Center

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!

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3 Healthy Holiday Desserts

3 Healthy Holiday Desserts

Eating healthily during the holidays is a challenge for even those of us with the staunchest nutritional goals. While it’s perfectly fine to indulge in a few full-calorie holiday treats, offering healthy options with meals makes it easier for everyone to fill up on healthy choices first. Last year we posted three recipes for healthy side dishes to serve with your holiday meal, and this year we’re tackling desserts. Here are three delicious desserts your family – and their health – will enjoy this holiday season.

Angel Food Fruit Cake

1 box Angel Food cake

1 pineapple, cored and diced

1-pint strawberries, washed and sliced

1-pint blueberries and/or blackberries, washed

¼ tub sugar-free Cool Whip

Prepare angel food cake according to package directions, but in a square cake pan. Bake for 35 minutes at 350 degrees, or until a fork pulls clean from the center. Let cool and cut into squares. Top generously with fruit and a teaspoon of Cool Whip.

Chocolate Poms

The ingredients for this recipe depends on how many people you are serving, but it’s so easy to make that your kids can “cook” most of it. Each pomegranate serves two people. Slice it length-wise and save the seeds. Use a spoon to hollow out the pomegranate. Wash with cool water and pat dry. Scoop a sugar-free chocolate pudding cup into each half of the pomegranate. Top with a teaspoon of sugar-free Cool Whip and garnish with a generous tablespoon of pomegranate seeds. This is also a great dessert to serve Type II diabetics!

Apple Cake

1.5 lbs. Honeycrisp apples (Golden Delicious or Granny Smith are also good choices)

2 eggs (or half-cup unsweetened applesauce)

1 teaspoon liquid Stevia

Zest of 1 lemon, grated

1 cup white whole wheat flour, sifted

¼ cup Almond milk

3 teaspoons baking powder

1 tablespoon brown sugar

Preheat the oven to 350 degrees. Spray an 8-inch pie dish with non-stick cooking spray, then coat with a light dusting of white whole wheat flour. Peel, core and thinly slice apples.

Combine eggs, Stevia and lemon zest and beat until creamy. Then add flour, baking powder and milk. Mix until well-combined. Add two-thirds of the apples to the batter and mix with a wooden spoon or a spatula. Place the batter in the prepared pan, then arrange remaining apple slices over the top of the batter. Bake in the oven for 35 minutes or until a fork pulls clean from the center. Dust with brown sugar after the cake is cool.

With chiropractic care by the experts at Live Well Chiropractic Center, 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. And don’t forget to check us out on Facebook, Twitter or LinkedIn for more tips!

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5 Ways To Sneak In A Workout During Cold Weather

5 Ways To Sneak In A Workout During Cold Weather

If you’ve lived in the area for a while, you know that the seasons can change week by week or even day by day, but we still have to find a way to keep active even when the weather outside is frightful. It isn’t always easy, especially during the busy holiday season, but it’s easy to do with a little creative planning. Here are some ideas to help you stay on top of your fitness goals.

Indoor Walking

There are plenty of great spots for indoor walking around town. Our blog has many details for the best 6 indoor walking spots around Cincinnati, but our favorite is still Kenwood Towne Centre. It is open for walkers Monday through Saturday starting at 8 a.m. and starting at 10 a.m. Sundays. One lap around the entire mall (including all corridors) is 1.07 miles, which gives you plenty of time for window shopping and people watching. It’s even a great activity to do with the kids!

Don’t Park Too Close

When you’re dashing out for quick errands it’s logical to want to park close to the door, but try to change your thought process a bit and make an afternoon out of your chores. Park in the furthest spot away from the store. Even if you’re just running for one item, take the time to walk down every aisle. Adding steps here and there really adds up to achieving your fitness goals!

Sledding

As long as you’re properly dressed for the weather and are careful to avoid slipping and other injuries, sledding is a fun way to be active. Not only are you setting a good example of the importance of physical activity for your kids, but the walks back up the hill are a great workout for your glutes and to burn more calories. Research in metabolic equivalents uses actual measurements of the calories expended by people walking uphill at a brisk 3.5 miles per hour with those walking on flat, firm ground at the same speed. The difference was an increase of calories burned by 60 percent or by an additional 48 calories per mile for a 150-pound person. On flat ground, that person would burn 80 calories per mile.

See The Sights

For many couples and families, it’s not quite the holiday season without a trip to PNC Festival of Lights at the Cincinnati Zoo & Botanical Garden or WinterFest at Kings Island. You won’t even notice the workout as you trek the parks to see the sights. Too cold for this type of venture with the little ones? Visit all the attractions inside the Cincinnati Museum Center or check out Water Wonderland with Scuba Santa at the Newport Aquarium.

Wheel It Up

When’s the last time you’ve been roller skating? Loveland’s Castle Skateland has the largest skating floor in Greater Cincinnati and offers themed skating sessions for couples and families. Roller skating is a lot of fun, and a great way to burn calories, too. A 160-pound person will burn about 548 calories during 60 minutes of roller skating, while a 200-pound person will burn about 683 calories in that same amount of time

For more 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. And don’t forget to check us out on Facebook, Twitter or LinkedIn for more tips!

contact Live Well Chiropractic Center

7 Tips To Get Rid Of Headaches Naturally

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.

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3 Healthy and Delicious Fall Soups

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!

contact Live Well Chiropractic Center

Six Tips for Finding Time to Exercise When You’re Busy

Six Tips for Finding Time to Exercise When You’re Busy

Work and family obligations can make it tough to commit to an exercise regime. The Department of Health and Human Services recommends that adults should do at least 150 to 300 minutes of moderate-intensity aerobic activity each week. Since hitting the gym for an hour may not always be possible, we’ve gathered six tips for finding time to exercise when you’re busy.

Kitchen Calisthenics
While water is boiling or food is simmering, try squats, lunges, and calf raises. For an arm workout, do incline pushups against the countertop. Alternate between traditional pushups (elbows out) and tricep pushups (elbows in), which focus on different areas of the arm. 

Dance Party!
Turn off the TV and turn up the music. Kids especially love this tip because they can join the fun! The key is to pick upbeat music that gets you moving. A typical song lasts around 4 minutes, so make your own Dance Party playlist. Just three to four songs will provide a 12 to 16-minute burst of aerobic exercise.

Exercise while you’re watching TV
Who says you must sit while watching your favorite shows? Store a few items of exercise equipment in a basket next to your TV. If they’re easily available, you’re more likely to use them. These can include resistance bands, weights, a yoga mat or even a hula hoop.

Walk to the copy room
Yes, it’s convenient to have a printer in your office but send your documents to the community printer instead. It forces you to leave your desk and walk to retrieve them. Although you won’t work up a sweat, it gives you a few minutes to stretch your legs and get the blood flowing. It’s also a great way to give your eyes a rest from the blue light emitted by computer screens.

Exercise on your lunch break
If an early morning workout isn’t your cup of tea and evenings are too hectic, try exercising during your lunch break. Find a fitness center close to your office or use the area around your building for a brisk walk, jog or run. Not only can you squeeze in 30 minutes to an hour of exercise, but it also helps to clear your head and refocus for the rest of the day.

Exercise during work
Some days you just can’t leave the office, so fit in workout time right next to your desk. Keep a set of weights nearby to pump out reps while talking on the phone. Use your chair to do tricep dips. Squats, lunges and calf raises don’t need any equipment and are great leg-toning exercises. From stand-up desks to mini fitness bikes, there are plenty of products available that can help keep you moving at work.

Exercise has many benefits, so we hope you can fit in extra workout time with these tips. If you experience any pain from exercising, please reach out. At Live Well Chiropractic Center, we help treat and prevent pain and injury through our focus on nutrition support and supplements, exercise and spinal health. Schedule your appointment today by calling 513-285-7482 or email info@livewellcc.com. Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

contact Live Well Chiropractic Center

3 Easy and Delicious Brunch Recipes Your Family Will Love

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!

contact Live Well Chiropractic Center

The Webster Technique - Chiropractic Care for Expecting Mothers

The Webster Technique – Chiropractic Care for Expecting Mothers

There are many benefits to visiting a chiropractor during pregnancy. Live Well Chiropractic Care specializes in treating expecting mothers through the Webster Technique, which can help a baby be in an optimal position as a mother prepares to give birth. If you are an expecting mom, here’s more about the Webster Technique so you can decide if this type of chiropractic care is right for you:

What is the Webster Technique?

A concept birthed by International Chiropractic Pediatrics Association (ICPA) founder Larry Webster in the 1970s, the Webster Technique is a holistic chiropractic practice that provides a sacral analysis and adjustment that reduces the effects of sacral subluxation/SI joint in expecting mothers. Receiving this treatment can adjust and align a pregnant woman’s spine and pelvis into the proper placement, which can help a baby retain a natural position in the womb leading up to delivery.

How does the Webster Technique help expecting mothers?

Like any chiropractic care, performing the Webster Technique on an expecting mother is both gentle and completely safe. Receiving chiropractic care using the Webster Technique during pregnancy is an effective way to make a patient more comfortable during pregnancy and safer while giving birth, especially for high-risk pregnancies. While the Webster Technique can’t turn a breeched baby, it does relieve tension that can occur in the uterus during pregnancy, which allows for a baby to naturally assume an ideal position. 

Dr. Kim and the Webster Technique

Live Well Chiropractic Center’s Dr. Kimberly Muhlenkamp-Wermert is one of the few female chiropractors in the Cincinnati area that is certified by the International Chiropractic Pediatric Association in the Webster Technique. She specializes in chiropractic care in all phases of pregnancy from pre-conception to post-delivery. Hear more from Dr. Kim about our pregnancy chiropractic care services by watching our educational videos.

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

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

contact Live Well Chiropractic Center

Summer Workouts for Pregnant Women

Summer Workouts for Pregnant Women

Between the heat and changes in a woman’s body, being pregnant in the summer can be uncomfortable, especially if you are used to a certain workout routine. But there are many workouts that can help you beat the heat in the summer and stay in shape even if you are pregnant. All expecting mothers should always consult an OBGYN before beginning any workout routine. Here are a few of our favorite recommended workouts for pregnant women:

Indoor Swimming

Indoor swimming is a great exercise for women who are expecting. Swimming is low impact and easy on joints, which can minimize soreness or discomfort associated with pregnancy. Many gyms also have water aerobics classes that can be a fun, social and safe way for pregnant women to exercise comfortably in the summer.

Cardio Workouts

In addition to indoor swimming, there are many low-impact cardio exercises that can be performed at the gym. Brisk walking on a treadmill, cycling on a stationary bike or using an elliptical can help keep your heart rate up and stress levels down. Aerobic classes such as dancing or Zumba can also be a way for pregnant women to break a sweat in the summer without extreme risk of injury.

Yoga

While some yoga classes are heated and dynamic, many yoga studios offer classes that are slower paced and not heated, which can be ideal for pregnant women. Practices such as prenatal, yin and restorative yoga focus on gentle stretches and relaxation through static poses and control of the breath. These yoga practices are also good for back and spine alignment, which can help ease some of the discomforts of being pregnant. Your yoga instructor can work with you to make sure you stay safe in certain postures.

Pelvic Exercises

As your delivery date nears, it’s important to prepare your pelvic area for giving birth. Squats and pelvic thrusts can help reduce back pain and prepare your lower abdominal muscles for delivery. Squats and pelvic thrusts can be performed with a personal trainer or on your own at a gym or in the comfort of your home … and in the A/C!

Exercise and chiropractic treatment for expecting mothers

In addition to these pregnant-friendly summer exercises, we recommend chiropractic care during pregnancy to make the process as comfortable as possible. Live Well Chiropractic Center’s Dr. Kimberly Muhlenkamp-Wermert specializes in chiropractic care for pregnant women from conception to post-delivery. She can also discuss workouts with you that can make your pregnancy easier in the summer.

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

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

contact Live Well Chiropractic Center