Live Well Chiropractic CenterNews
Indoor exercise
By Dr. Kim Wermert Exercises, Sporting

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
By Dr. Kim Wermert Work Injury

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
By Dr. Kim Wermert Christmas

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
By Live Well Live Well Events, Physio

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.

Live Well Chiropractic Center
By Live Well Community, Live Well Events

Collective Wellness Partners

September 14 from 6:30 to 8:30 pm

Save the date! Come and learn about: thermography, hormone balance, organic skin care products, the healthiest drinking water and the benefits of good posture! Free! Refreshments! Swag Bags!

Call 513-285-7482 or email info@livewellcc.com to RSVP!

Live Well Event_April
By Live Well Community, Live Well Events

April Open House Event!

On Saturday April 8th from 11am-1pm, we will be having an open house event open to all current and prospective patients. We will be highlighting some exciting new offerings from Live Well Chiropractic Center. Light appetizers and refreshments will be provided. Stay tuned for further updates!