I'm literally writing this blog poolside in Las Vegas. Traveling can be both exhilarating and challenging especially when it comes to your health. What better place to use as an example poor health choices then Las Vegas Nevada.
Debauchery is the name of the game. Minimal sleep, excessive drinking, poor meal choices and overextending is pretty much standard.
After traveling here up to four times a year for business and pleasure I finally found a way to do it in a healthy manner! Here are my tips and tricks that can be implemented almost anywhere.
My number one trick: instacart! This meal delivery service can provide healthy snack and meal options almost anywhere around the country. I routinely use them at home and more recently started using them while traveling. I've even ordered groceries and have them delivered to sick friends. This trip I actually ordered groceries from the tarmac as my plane landed and they were delivered as we were checking in 90 minutes later at our hotel. My generic list that can be utilized by almost anyone includes bottled water, sparkling water, organic apples, bananas, mixed nuts, dark chocolate, gluten free bread, avocados, gluten free oatmeal containers, organic cherry tomatoes,and this time around prairie raised hard-boiled eggs! I refuse to pay $25 for scrambled eggs for breakfast in Vegas. It was beautiful and has provided multiple breakfast and snack options while I've been working poolside. I don't feel pressured to order whole meals or make bad meal choices.
My second suggestion is getting a mini fridge for your room. A fridge of course can expand the options in the food that you can order but also allow you to keep medications and supplements cool if necessary. It seems like extravagance but it really makes things much easier. And if you happen to be a breastfeeding mom it's a must to keep milk cool and or frozen during the trip. I always carry Ziploc bags with me and I would fill gallon-size Ziploc bags with ice put bags of milk inside and then transfer to the fridge to help freeze prior to traveling. So convenient and so simple!
This next one is my favorite Vegas hack. A humidifier! If you're traveling anywhere with a dry climate you may notice that you feel run down or you get sick shortly after returning home. This is because the dry air is a perfect breeding ground for viruses and bacteria to find a home in your sinuses. A simple way to avoid that is to keep moisture content in the room a little higher. I fill it up before I leave and keep it running even when I'm not in the room and of course order distilled water from room service and have them fill it up prior to the evening.
If you have the time and you're traveling somewhere with spa facilities get yourself a day pass. It's typically less expensive than receiving a service while you have access to all the amenities. It may provide you a quiet place to relax and refresh, or somewhere with fewer distractions or you can get some work done. Typically their beverages including water, tea and fresh juice and even light snacks including fruit and nuts provided. I've spent the last two days literally working in the spa practically with my own private pool. It's probably the best money I've ever spent. It's allowed me to relax and recharge, I've written five blog posts including this one, content for our two websites, planned our next women's retreat, and even got in a little sun while everyone in Chicago is dealing with below-freezing temperatures and 3 inches of snow.
Finally, this is a hack for your wallet and your waistline. Share meals. And if not utilize that fridge in your room and take half of it back. Many locations over serve their patrons or everything on the menu looks so good you over order. I've done both! So now I find that I'll share meals with my travel companion which most often will leave us both feeling satisfied and comfortable at the end of the evening instead of overstuffed and overtired.
If you find these suggestions helpful make sure to subscribe to our salutogenic life blog. As these are some examples of how to live a salutogenic life. If you have any suggestions we haven't thought of we would love to hear them! Send us a message. And happy traveling.
]]>I’m a physician not a chef. The following are my personal collection of a handful of easy and portable meals. Since the arrival of Mr Parker I knew it was my responsibility to raise a happy and healthy human being - and diet played a HUGE role in my goal. Actually that responsibility started the minute I found out I was pregnant. I minimized sugar, grains and dairy and cleaned up my diet at home and on the road.
We bring food with us everywhere (except maybe the grocery store). And always in glass containers. More on the dangers of plastics in a later blog.
This is what I made this last weekend - in just a few hours we had breakfasts and dinners taken care of for the week. I added in frozen veggies to compliment some of the meals as well as frozen cauliflower rice. Leftovers can be used for lunch.
Pan Roasted Chicken & Root Vegetables -
I literally grabbed everything that looked good in the produce section of Whole Foods; rough chopped it and threw it in a baking dish with 4 chicken breasts. I used multicolored organic carrots, sweet potatoes (orange and purple), yellow onion, rudabega, and turnups. I drizzled WildTree European Dipping Oil over everything along with salt and pepper. I threw in some fresh organic rosemary and put it in the oven for about 50 minutes at 375. I then took the chicken breasts out to cut up and put the veggies back in the oven for a few more minutes. (I wanted to make sure everything was soft enough for Parker to eat).
Another way to complete this and have everything come out at the same time is to use a whole chicken instead of just chicken pieces.
Paleo Orange Chicken
Ingredients
Method
Since I was preparing this ahead of time I simply put the chicken, juice, zest, ginger, aminos and sriracha in a ziplock bag and mixed it all up. Freeze until needed. When I was ready I allowed the bag to thaw in the fridge for 24 hours. Empty bag into a saute pan with the coconut oil and saute everything over medium high heat until cooked through - about 6 minutes. Top with sliced green onions and serve over cauliflower rice. (Either made from scratch if you’re Dr. Jade or from the freezer section if you’re Dr. Jordan).
Paleo Butternut Squash “Lasagna”
Ingredients
Method
This utilizes my favorite cooking accessory - the Vitamix. Puree the pizza sauce, red pepper, olive oil, garlic and basil. Since I was preparing this ahead of time again I simply added the puree to a gallon ziplock bag along with the squash, diced onion and ground italian sausage. Mix it all up and freeze until needed. When ready allow to thaw for 24 hours in the fridge. Bake in an 11x14 baking dish at 400 degrees for 60 minutes. If the top starts to get brown before the squash is softened you can cover with a lid.
If you’re really looking to make this more “lasagna” like you can make your own “ricotta” utilizing our favorite Cashew Ricotta Recipe here. Once completed the ricotta can simply be swirled into the squash mix before baking. Your family will never know it’s dairy and gluten free!
Roasted Walnut & Bananna Overnite Oats
Ingredients
Method
I use 4 8oz jars to hold this recipe. I divide the recipe by 4 and layer the ingredients as listed and mix with a spoon once all ingredients (except walnuts) are placed in jar. For instance: ⅛ cup banana then ¼ cup oats, then ¼ cup almond milk, then ¼ Tbs chia seeds, etc.
Top with toasted almonds and seal. Place in the fridge at least 4 hours, preferable overnight and then ENJOY!
Cinnamon Apple Sauce
Parker is a big fan of apples in any form. This is probably the easiest recipe of them all. Peel and cut 12 apples, add to a crockpot with ½ cup water, a sprinkle of cinnamon (depending on taste) and 1 Tbs of lemon juice. Cover and cook on high for 3-4 hours. We like ours slightly chunky so mix to your liking. I store this is mason jars of various sizes and it will last well in the fridge.
If you find that meal planning and cooking has been a challenge of late take a look at our recipe collections and meal plans at Salutogenic Life. If you’d like a consistent weekly plan delivered right to your in box you may want to join our Leasure Life Group. Registration opens 4 times per year and coordinates with our retreats. Stay tuned or shoot us a message for the next opening. We provide weekly meal plans, shopping lists and recipes. We also have a private facebook group full of challenges, education and support on eating, weight loss, cutting our sugar and even stress management.
There are many reasons for attending a wellness retreat - needing a getaway, looking to connect with like minded individuals and even for the knowledge provided. Well, those that attended our Leasure Retreat last October received all those things and more!! It’s our hope we will be able to again hold our retreats in person - in the meantime I hope you can relive our last one through this post!
We had a private estate on Lake Como filled with inspiring, fun and energetic women from the northern suburbs and downtown Chicago. We brought in a private chef that doubles as a wellness coach and we got to work.
Our retreat started on Friday night with a welcome “cocktail” provided by Kombuchade - a local wellness company providing organic kombucha - a thousand year old drink of fermented tea. If you haven’t had it, you must. It is not only incredibly flavorful but it’s great for your gut health! Since the topic of this retreat was the Gut, Kombuchade was a perfect welcome beverage. Served in Champagne glasses it’s effervescence was almost indistinguishable from champagne.
After a quick ice breaker activity in which we learned Kristie doesn’t own cats, Dr. Jordan has eight tattoos (including the office logo) and Jenny has traveled around Europe, we set sail to complete our vision boards. While working on the vision boards we consumed paleo-based heavy appetizers provided by Real Clean Paleo. RCP provides most of doctor Jordan's meals as well as those for Mr. Parker! If you're finding it a challenge to provide healthy meals for your family this may be the answer!
We concluded Friday evening with a fire ceremony where we released unwanted energies and thoughts that have been holding us back and set our intention from what we wanted to accomplish in 2020.
Saturday morning started with a beautiful walk around Lake Como while some participants stayed on base and received incredible massages provided by North Shore Pro-Active Health’s own Julie & Kristie. Our breakfast was again provided by Real Clean Paleo and was comprised of farm fresh eggs and waffles with a warm apple compote and walnut topping. Who knew eating healthy could taste so good! Saturday provided the opportunity for educational workshops ranging from Financial Fitness for Women by Sara Samuels to Gut Health for Beginners and even a Chinese medicine approach to a Healthy Gut this fall including auricular acupuncture treatments.
Saturday's meals were provided by our in-house Chef Annette, who not only prepared her meals but taught us the benefits of what we were eating. She's a wellness coach in the western suburbs and you would never know that we ate vegetarian all weekend!
We concluded Saturday night with a tea ceremony provided by Love that Spice in Highland Park. Did you know that tea was first used as medicine?
Some of what Dr Jordan taught included the power of the gut when it comes to mood, motivation and even our hormones. As women we are often taught that symptoms we’re experiencing are “normal” or should be expected - but we learned there is a big difference between common and normal. There is no pain that should be considered “normal” and that “gut instinct” that we are all born with - trust it and you can even fine tune it!
The weather held out and we were able to do yoga on the roof Sunday morning! Our good friend Erin O'Neill the Traveling Yogi taught an incredible class that helped us understand how healing yoga can be for the gut. She concluded our class with a healing meditation just as the sun was peeking up over the rooftops.
We spent Sunday morning setting our intentions for the remainder of the year and how we're going to implement everything we learned over the weekend - to not only lead healthier lives for ourselves but for those we love and our entire community.
Living a healthy life needs to be intentional and it can be a challenge when there is no ribbon at the end of the race. As they say life is a journey not a destination but it's a lot more fun when you're healthy enough to enjoy it. If this resonates with you and you'd like to join us our retreats are currently virtual and you can register today right here!
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Author: Jorell Ellazar
Like any other person during the quarantine, I have found ample time to sit on my couch and watch some Netflix. Of these shows, my favorite is Ugly Delicious with chef Dave Chang where he spends each episode delving into a particular dish and explores its cultural, and social impact on a national and international level. For example, in the episode Fried Rice, they discuss the humble nature of the said dish and uses this as a platform to discuss the complex nature of authentic Chinese cuisine as he also compares this against our Westernized knowledge of Chinese American food. But in each episode Dave Chang goes into the reason why the discussion of each titular dish is important. Of course, the research and exploration into all of these foodways and dishes are done with conversing with multiple people in different restaurants and different countries which is something not possible during the age of social distancing.
People who adhere to the functional medicine practices know that food is an integral part of promoting one’s health. Some of us adhere to the keto diet, paleo diet, vegetarian diet, vegan diet, etc. We do this because of our health and the needs of our bodies. I personally do not follow a specific diet, but I am conscious about the food I’m eating. I use almond and coconut flours for baking and have found myself finding veggie alternatives for certain deserts I loved eating growing up. But what draws me towards Dave Chang and shows like Ugly Delicious is the love of food and community food can build. Personally, my first exposure to food was watching the Food Network when I was young which led me to learn how to cook by the age of 10. At that age I was cooking foods such as fresh pasta, raviolis, and crepes. For some of you functional medicine enthusiasts, this means wheat, gluten, inflammation, food sensitivities, and autoimmune diseases. But as an overweight child, this meant I could have a positive relationship with my food, understand where it came from, share my cooking with my family, and, most of all, not be ashamed of eating. When I started to adopt a functional medicine approach to food, I started to notice a couple things. The first is that I had to let go of a lot of the Filipino foods I enjoyed eating growing up which are mainly fried foods and pork based. Living with my mom, it was easy for me to let go of a few of these dishes because she is also health conscious and has let go of a lot of red meat from her diet (and so have I). But every time I’m with my family either on my dad’s side or in the Philippines, I know I have to adopt my red meat-eating side in order to fit into my family and avoid being rude. And that’s what food means in Ugly Delicious – a way of practicing how to connect with people through food and then replicating that food continuously in order to maintain that established community. Some would argue that people can establish a community through making healthy food. But in places categorized as food deserts and third world countries where people can only afford to eat what’s provided, the idea of making a health alternative isn’t an option.
When it comes to COVID-19, having a connection with our food through cooking is now more important than ever. Although some of your favorite restaurants may still be open for delivery, the ones that are strictly brick and mortar may not be around for much longer. Dave Chang’s restaurant, Momofuku, had to lay off about 800 employees because without a regular influx of customers, revenue, and virtually no need for labor, the odds of restaurants like that surviving by the end of the quarantine is slim. For the restaurants that do not affirm our functional medicine ideals this may not sound like such a bad thing (awful thing to say). But the problem with this comes with who survives the pandemic: McDonalds, Burger King, Wendy’s, KFC etc. The pandemic means that fast food restaurants will survive and will be even more omnipresent than ever since they will no longer be competing with hole-in-the-wall grassroots restaurants some who affirm a more whole foods and environmentalist approach to food. Another thing we lose from restaurants is culture. The reason why being able to cook our own food is important is because we may no longer live in a world where we can rely on other people to make the food of our culture, religion, or beliefs.
A lot of restaurants were made from those chefs taking their inspiration from eating in different countries or wanting to show people the foodways or cultures they have grown up in. Other restaurants also affirm a more environmentalist worldview or affirm a diet that some of us may follow (I’m sure some of us may go to certain restaurants because of their vegan/vegetarian options). So when it comes to COVID-19, it really reminds us that the food industry is essential and the people working there are essential as well. It may have reminded some of us how little we actually cook. And being able to prepare our own foods for our health or beliefs will be important to bring us toward a new normal in hopes that we can rebuild the food culture moving forward.
]]>I’m a big fan of healthy habits. I even created a FREE facebook group to help manage stress & wrap up the year on a high note - simply by instilling a few healthy habits. If you’ve found yourself doing these things and still struggling to lose weight the answer may be in your gut! Did you know your gut bacteria impacts what you crave, how hungry you are and how well you absorb the nutrition from the foods you consume? It may be the key to your weight loss struggles!
It’s been a stressful few months for a lot of us and if you’re holding onto a few extra pounds that you’d like to lose the answer may be below. I’ve done them all and find them easy to implement and notice great results when I follow my plan.
We were super excited about this bacteria so we decided to bring it to our clients in the form of Salutogenic Life Probiotic TRIM. One capsule taken daily for two months has shown to decrease caloric intake, control weight and body fat (especially in the abdomen) and even decrease inflammation in the gut and liver! If this sounds like the missing piece to your weight loss puzzle order today!
]]>As the weather is changing and you are spending more time outdoors, you’ll be noticing those pesky critters biting your exposed skin. Especially after a nice rain, mosquitos are everywhere and it’s hard to find a good repellent that keeps them away!
If you are tired of putting chemicals all over day after day, you are in luck! There are some natural remedies out there that actually work!
If you are an essential oil pro, or novice, there are some great ways to use them to avoid bug bites. The first way to keep the mosquitos at bay is to create your own bug spray. Grab or buy any glass spray bottle, add witch hazel, water, and a tbsp of vodka as your base. Then you can add a combination of oils that not only smells great but that bugs hate! A good combination is Rosemary, Peppermint, Citronella, Lemongrass, and Cedarwood.
If you currently use or have thought of using an essential oil diffuser at home, they are fantastic to take outside! You can diffuse the same oils you use in a spray and let it run while you relax.
If making your own oils isn’t your thing, there are some commercially available repellents that are made with essential oils and have fewer chemicals in them. California Baby and the Honest Company are two that we would recommend. If you are local to our office, you’ll be able to purchase a spray to make your outdoor activities more enjoyable this summer.
If you are working on making your life toxin-free, starting with bug repellent is a great way to go. If you are interested in learning more about essential oils, or you are looking to increase your collection, check out Young Living. They are our go-to oils for the office.
]]>For those of you that live near our brick and mortar office, you’re spoiled and you have access to incredible pre-made paleo meals by Real Clean Paleo. This recipe is for the rest of you. Or for those of you that LOVE what RCP does and want a chance to expand the offerings for dinner at home.
What is Paleo? Essentially the “Paleo Diet” is one of the easiest to follow. If you picture what a hunter/gatherer population would eat - those are the foods allowed on a Paleo Diet.
Paleo is what existed before the agricultural way of eating came about. Prior to mass farming and the development of more processed foods, we ate very simply. Think fruits, vegetables, and meats/fish.
I made this recipe this week and everyone LOVED it! #MrParker was a huge fan and felt it paired well with corn on the cob and peas. (his personal favorite). I hope that my take on Paleo Italian Meatloaf is a win at hour house as well.
If you prepare this for your family take a photo and share with the tag #LifestyleIsMyMedicine. We can’t wait to be a part of your family dinner!
]]>The best way to start is with a good dry brushing session. The mechanical action of dry brushing is wonderful for exfoliating dry winter skin. It also helps detoxify by increasing blood circulation and promoting lymph flow/drainage. Dry brushing unclogs pores in the exfoliation process. It also stimulates your nervous system, which can make you feel invigorated afterward.
The best way to dry brush is to always move upwards and in towards your heart. This shouldn’t take long, a few minutes max. That’s when we get to move on to the fun part. I love mixing up my own sugar/salt scrubs with some essential oils and coconut oil. Hop in the shower, give yourself a nice rubdown, inhale those oils, take a few deep breaths and enjoy your new dewy soft skin.
Ingredients
Instructions
There are some great dry brushes out there, even on amazon! Start with one day a week and at most 2 sessions a week. You have have to experiment with a variety of brush types until you find the one you love. We promise this will become one of your favorite beauty and health routines!
Happy Brushing!
]]>For those of you that have had the chance to visit our clinic in the Chicago suburbs it was envisioned fifteen years ago while I was finishing up Chiropractic school. I wanted somewhere clients would feel comfortable. Somewhere that didn’t scream “doctors office”. If we were to be someone’s first introduction to Chiropractic I wanted to not only professionally represent our great vocation but I wanted to put patients at ease who may otherwise be experiencing pain and uncertainty of the unknown.
I feel we’ve done just that. For over thirteen years we’ve been providing exceptional wellness care to Lake County and beyond, but I have always had the goal of taking things one step further. I’ve wanted to take my knowledge and not only teach but bring women together who can then take that information and implement it into their homes, businesses and communities. Change starts with a single step and we’re taking that step together in October.
We’ve curated incredible content that will literally be life changing. I’ve reserved a private estate for the weekend on the Lake in Lake Como, Wisconsin within a two hour drive from Chicago, Madison and Milwaukee. We are starting our journey together on Friday evening with a Feng Shui Vision Board Workshop.
Feng Shui uses the seen world—our environment—to help us connect with, understand, and change the unseen world—our thoughts, feelings and beliefs. ~ Lorrie Webb Grillo
Whether your goal is wealth, health, love or knowledge we will help refine your dreams and goals. Through clarity, drive and accountability we'll redirect your energy towards success. I invite you to consider the possibilities that lie in taking that first step with us...
If this sounds appealing take a look at the details at the link below. We only have four spots remaining and would love to have you join us.
Pop music is aspirin and the blues are vitamins. -Peter Tork
Vitamin D deficiency, hypovitaminosis D, is a very common disorder. Especially here in the Chicagoland area with our long winters spent indoors. We are meant to absorb Vitamin D from the sun but complications arise - either we don’t get to see the sun, we cover up when we’re in the sun or we use sunscreen to block the vitamin D from getting to our skin. 10-15 minutes/day in “bathing suit” attire will provide approximately 10,000IU of Vitamin D. If that’s not part of your regular routine read on to find out how and why to supplement!
Although usually found through a blood test, some symptoms of the deficiency include everything from aches and pains to depression and bone demineralization problems. Vitamin D is fundamentally important for the regulation of how your body functions. Over 200 genes in your body are controlled by Vitamin D. At least 35 different tissues in the body have Vitamin D receptors! For instance your pancreas has Vitamin D receptors that regulate your blood levels of insulin.
Testing is recommended every 6 months to determine if you’re supplementing with enough Vitamin D to make an impact on your levels and your health. Look for a physician or lab that will perform a 25(OH)D test. The ideal blood range for Vitamin D should be 50-70ng/dl; about 20% higher if you’re trying to treat cancer or heart disease.
Some common conditions Vitamin D supplementation can improve are: blood pressure, depression and low back pain. If you’re looking to boost your immunity, vitamin D may be the answer! It controls the immune response in autoimmune conditions like diabetes, MS and arthritis. Meaning your body doesn’t attack itself. Vitamin D boosts the immune response your body has to invaders like bacteria and viruses.
Are you currently pregnant or looking to become pregnant? Both mom and baby can benefit from taking Vitamin D. It increases sperm motility and women with higher rates of Vitamin D are correlated with better IVF success rates. Lower levels of Vitamin D in a mother can result in autism in a child; high dose vitamin D can reduce autistic behaviors in children.
As you can see, we should all supplement with a high quality vitamin D3 with K on a daily basis. A good rule of thumb is to take 1000IU per 30 pound of body weight - ie if you weigh 150 pounds you should supplement with 5000 IU of Vitamin D for maintenance. We recommend clients take double that if their blood test shows them to be deficient. Supplementing with Vitamin K is recommended to avoid kidney stones.
We recommend a liquid as the digestion and absorption of D will begin immediately in the mouth. Please consult your functional medicine physician to see if D deficiency may be the key to some of your health concerns. We recommend testing by Spectracell to determine your exact supplementation needs.
Have questions - let us know how we can help! Interested in adding Vitamin D to your daily routine, shop here!
]]>This is one of Dr. Jordan’s favorite tests for a variety of reasons. It’s easy to complete - just pee in a cup at home! It gives a TON of information - Dr. Jordan calls it the “poop of the poop”. Essentially it measures metabolites - a fancy word for the end products of your metabolism - when you create energy and eliminate waste. It gives an overall look at your health. People with chronic illnesses often have an imbalance in the acids they excrete. This test also shows us a few vitamin and mineral levels, neurotransmitter levels, and even markers for yeast, fungus and bacteria! After addressing the imbalances that are found by using dietary modifications and possibly including some Salutogenic Life supplements patients see an improvement in sleep, energy, concentration, improved bowel function, and even decreased abdominal pain.
Are you feeling tired? Stressed out? Have you taken supplements are not seen the results you expect? They might not be getting into the cells - where all the action takes place!! Spectracell offers a micro-nutrient test that is “the most accurate, scientifically proven method of assessing nutritional deficiencies” (Spectracell.com) They measure 35 nutritional components including vitamins, antioxidants, amino acids and minerals located within the white blood cells which gives the most accurate measure of a body’s deficiencies.
At a minimum, vitamin deficiencies can impact your immune system, energy level, and cognition but more seriously can contribute to chronic illnesses and long term problems. “What gets measured gets managed”. This test can be completed twice annually to determine if dietary changes and supplementation are having their anticipated effect.
If your physician has prescribed an elimination diet and it’s outside your comfort zone you’ll find it worth the nominal expense to run a food sensitivity panel. We like the FIT22 because it tests for the top 22 most inflammatory foods including cows milk, whole wheat, gluten, chicken, corn, beef, peanut, salmon, etc. It tests for IgG antibodies and compliment antigen to paint a more complete picture of what’s causing inflammation in the system.
Foods can cause additional inflammation even if you’re trying to make good decisions. If you’ve experienced psoriasis, stomach discomfort, mood issues, or even joint pain it may be your dinner that’s contributing! Let’s find out in a simple blood spot test.
If 85% of disease is based on Epigenetics (Lifestyle Factors) then why are our Genetics important? Think of it this way - we all have genes for disease; maybe the gene for breast cancer, heart disease or diabetes. Picture them as tattoos on your forearms. If you make healthy lifestyle choices, including eating your 9 servings of fruits & vegetables daily, practice daily mindfulness and gratitude, exercise and limit inflammatory activities you are essentially rolling down your sleeves and covering or limiting the expression of those genes (tattoos). On the other hand if you are extremely stressed, engage in harmful activities including an inflammatory diet, live a sedentary life and don’t regularly supplement you may be rolling up your sleeves - showing off your tattoos and essentially saying “come get me” to those disease processes.
Knowing the groundwork of those genes can be helpful to your doctor and yourself in your functional medicine journey. They can help you understand how your body detoxes from not only medications but environmental toxins in food, water and air. They can show how you absorb or don’t absorb different vitamins. These tests can even help your physician prescribe the best diet and exercise plan for you to reach your health goals!!
Feel free to contact Dr. Jordan Leasure if you have further questions on these tests or other tests you’ve been considering. While some of the above are not covered by insurance you’ll realize that the information they provide is priceless.
]]>Walnuts are part of the tree nut family which also includes hazelnuts, macadamia nuts (my favorite!), cashews, pine nuts, pistachios and Brazil nuts. If you find you are having trouble getting your plant based omega-3 fats, grab a quarter cup of walnuts! In that serving alone you will get 100 percent of the daily recommended amount.
Most of all, when you eat walnuts, resist the urge to remove the outermost layer, the whitish flaky part. This part of the walnut actually holds 90% of the antioxidants and is the healthiest part to eat! Furthermore, make sure to buy raw or organic nuts and not irradiated or pasteurized nuts. You will lose numerous health benefits if you buy the wrong kind! In conclusion, you will reap numerous benefits from a handful of raw walnuts a day!
]]>Did you know that tea is the second most widely consumed beverage in the world, after water! Not only are there so many different types to choose from, tea can have some amazing health benefits!
Though most research on tea is highly positive, it’s not all definitive. All tea drinks are not created equal. The body’s access to the good stuff in tea might be determined by the tea variety, canning and processing, and the way it was brewed, so make sure you’re doing your research!
What are you waiting for? Next time try ditching the soda and coffee, and try out these natural and healthy teas to improve your health and quench your thirst!
]]>My own financial health, while probably at any given time is not much different from your own, did not improve until I started to look at it more like a game than an unattainable project. Necessity (low pay and small raises of a young teacher) and the birth of my first child (Dr. Jordan), created a situation where I had to work towards financial health or make enormous lifestyle changes (like selling my home and cars). Instead, I looked for small places I could start saving money, one of them was using coupons. From the first time I got $72 worth of groceries at a local Libertyville, IL supermarket and the store paid me $28 to take the groceries home, I was hooked and saving money became my passion and avocation. My (tax free) savings turned into a way to pay my utilities, family vacations to Acapulco, Disney and Ocho Rios and eventually a nationally syndicated newspaper column to allow me to teach these skills to other moms. My point in sharing this is to remind you to: Start small, keep good records (I wrote down all of my coupon savings to stay motivated), be consistent and keep it fun and treat yourself once in awhile. Did I guy a Gucci Bag here and there with the savings? Guilty! But keep in mind, I worked for them with my coupon savings and in the end they were free.
Coupons, digital ways to save like credit card points, collecting airline miles, Honey (auto browser savings), loyalty programs and just old fashioned comparison shopping are good places to start. But here are ten ways to get started to improve your financial health. When you doctor gives you ten things that you need to do to improve your physical health (increase cardio, drink more water, eat more veggies, cut down on fats, etc., you have a motivation to stay alive and improve your physical quality of life to comply. Improving financial health is more of an ambiguous motivator unless you literally lose your job, can’t pay your rent and are in a dire situation.
In light of that here are ten ways to start to improve your financial health!
These are ten of my 25 top tips that recommend to my clients and readers on how they can improve their financial health. One I did not mention is refinancing to lower the interest rate or term of your mortgage. If you live in Illinois, Wisconsin, Florida or Washington State and would like to discuss your home mortgage purchase or refinance please feel free to reach out. If you reside elsewhere I am available to answer questions and to put you in touch with a professional in your area.
Guest Blogger:
Jan Leasure
Division President Diamond Residential Mortgage
Certified Divorce Mortgage Consultant
Jan.Leasure@thedrmc.com
]]>I was reminded of balance today from the owner of The Dailey Method in Lake Forest where I work out. She was discussing the importance of finding the time for yourself, regardless of the obstacles and joys in your life.
Balance has a different meaning for everyone, but I want to focus on the importance of health in your life and how that plays a huge role in feeling centered. We’ve all been in a place where we ate whatever was convenient, didn’t have the time to work out and went to bed still answering emails. More than likely this caused a need for more coffee in the morning and the entire cycle started over. Not only will this decrease your energy and your mental focus, but this will start to increase pain in your entire body.
How do we find balance in a world where we are pulled in multiple directions everyday? It comes down to planning and making time for what is important to you. We get stuck thinking about what needs to be done right now, and don’t think of the impact we are having on our bodies long term.
“Take care of your body, it’s the only place you have to live” ~Jim Rohn
Daily and monthly activities that make a long term impact on health
There is a lot of back and forth regarding the validity of supplementation. In 2004, the Journal of the American College of Nutrition found significant declines in the mineral and vitamin content of 43 crops grown in the United States. Some of these crops showed declines for 40-80% loss of vitamins such as C, A, potassium, magnesium and more. Those statistics have only continued to decline. We now have to eat 8 oranges to get the same amount of vitamin A that our grandparents got from a single orange!
In my professional experience and expertise from these studies and others, a person should be taking physician quality vitamins and at a bare minimum a multivitamin, omega, probiotic and Vitamin D3. Always remember there are tiers to supplements, and recommendations are made on a person by person basis.
Sleep is where your body restores all systems. The National Heart, Lung and Blood institute has shown that ongoing sleep deficiency can raise your risk for numerous chronic health conditions. If you are finding it difficult to sleep you should contact your MD or DC to see what may be the cause of your sleeplessness.
Chiropractic adjustments restore balance to the most important system in the body, your nervous system. Every person, from age 0 on can benefit from a chiropractic adjustment. There are research studies linking improvement in pain, blood pressure, scoliosis, frozen shoulder, ear infections, neurological conditions and more from chiropractic adjustments.
Every spine should be checked, just like having your oil changed and your teeth cleaned. Preventive care of your spine and nervous system will help you experience “overall increased bodily function” as studies state. Who couldn’t use an improved immune system, improved mood and energy, decrease mental stress and more?
These are just a few of many items I make the time for to feel balanced and healthy. There are always pieces being added to the health puzzle such as balanced home cooked meals, meditation, socializing and more. What is important is that you create your own list and find a way to fit them into your schedule. Remember the long term benefits of these instead of looking at the short term obstacle of fitting them in your schedule.
“Balance is not about better time management, it’s about better boundary management. Balance means making choices, and enjoying those choices.” - Betsy Jacobson
]]>Apple cider vinegar is made from fresh, crushed apples which are allowed to mature and ferment naturally in wooden barrels. Natural ACV is brown in color, usually has a cobweb-like substance floating in it and never needs to be refrigerated. It often has a very pungent odor and may even cause you pucker! These are all good signs of a natural ACV! That cobweb-like substance is called the “mother” and that is where all the health benefits are found.
You may have noticed over the last few years it has become harder to find natural ACV. Stores took some of them off their shelves because consumers buy based on looks and natural ACV is not all that appealing to the eye! They began to sell pasteurized, refined versions that lack ALL the health benefits!
There are enough benefits of apple cider vinegar that could go on for days. Listed below are 10 uses to get you started! Remember that many of the health benefits cannot be found in distilled vinegar – it needs to be all natural Apple Cider Vinegar with the cobweb of goodness floating in it!
The one thing to remember is that ACV is acidic. You want to take small amounts if you are using on a daily basis. Taking small amounts should offer no risks whatsoever. It is beneficial to talk to your MD or DC prior to starting a new supplement regimen.
**The statements on this website/email have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. If you are having health challenges, we recommend following up with your preferred functional medicine provider to review your current health state and goals.
]]>Inflammation is a very common and innate response to an injury, pain or stress. It is part of our bodies natural defense system to prevent something worse and/or speed up healing time.
Acute inflammation is the first response to an injury or pathogen. It’s acute because it should only last several days or less.
There are a lot of players involved in the inflammatory process, but the basics are: heat, redness, swelling, and pain. These four eventually lead to loss of function as a way to prevent future injury. Acute inflammation is an important part of healing. Follow your doctors advice for your particular situation and it should pass within a few days.
More importantly….. Chronic inflammation. Our bodies go haywire when this seemingly harmless acute reaction becomes chronic and systemic.
If any of those listed above are involved in your daily life, it’s time to make some changes. Those are the precursors to numerous lifestyle illnesses such as arthritis, diabetes, heart failure and more. Small changes such as improving diet, more movement, decreasing stress and supplementing with the proper fish oils are just a few ways to help prevent chronic inflammation as well as improve and manage those lifestyle illnesses already diagnosed INCLUDING CHRONIC PAIN!
If you think your current symptoms or conditions may be linked to chronic inflammation we recommend a follow up with your functional medicine practitioner to get to the root cause.
]]>Chia seeds originated in Mexico where they were viewed with such admiration they were even used as currency. The Aztecs used chia to sustain their energy while running long distances or during battle. They would say a spoonful would give them enough endurance for 24 hours. This all makes sense since In the Mayan language, chia means “strength”.
Chia seeds are filled with everything from Omega 3’s, protein, fiber, vitamins, minerals AND antioxidants. Due to their content, they have a vast array of health benefits.
The one warning I can give about chia seeds is if you use the whole seed without soaking it, it can cause dehydration. The seeds want to absorb liquid, and if it’s not absorbing liquid in the food, it will absorb it from you!
Do you have recipes you would like to share? How do you incorporate chia into your daily routine? If you have questions or concerns regarding your diet and nutrition, please send us an email at info@salutogeniclife.com
]]>Enough with the science already, let's review what it can help with. Studies are showing supplementing with bovine colostrum can help improve: (1)
*Immune System Support
*Athletic Performance
*Gastrointestinal disorders such as diarrhea, IBS, Leaky Gut etc.
*Fat Utilization
*Serotonin levels in the brain
*Improve skin tone and texture
*AND MORE!
Basically speaking, the immune factors in colostrum support the resistance to colds and the flu, to acute or chronic bacterial or fungal conditions. In turn this will also help your gut repair and improve your nutrient absorption.
Immediately taking colostrum can start healing the gastro-intestinal tract by lowering pathogens in the colon (the things you don’t want such as germs, fungus, yeast, mold, etc). For digestive results, colostrum must be taken on an empty stomach.
Colostrum has also shown benefits with sleep and athletic performance due to its natural growth factors and shorter recovery time from strenuous exercise! Colostrum can assist in weight gain, fat reduction and muscle gain. Add colostrum to your favorite Salutogenic Life protein shake!
The benefits go on and on, and they are building a strong research base to support all the claims. Another great benefit is that since colostrum is a food, there are no significant side effects to be noted. Not all colostrum supplements are created equal, and some do contain diary. The Salutogenic Life Colostrum Power and Capsules contain the IgG from colostrum, but do not contain lactose. It is recommended to consult with your healthcare provider before beginning any supplement regimen.
(1) https://www.sciencedirect.com/science/article/pii/S0271531702003731]]>
Inositol. Never heard of it? I’m not surprised. Inositol is a sugar alcohol but contrary to the name it is neither a sugar nor an alcohol! More confused? Let’s start at the beginning.
Inositol is found in many foods - mainly fruits like cantaloupe and oranges[2]. It is found in bran, nuts and seeds in its phaylate form which is unfortunately indigestible by humans so we don’t get much inositol from our diets.
Inositol serves many functions in the human body from helping to give a cell its shape to giving instructions to a nerve and even breaking down fats! As a clinician we use it primarily for clients with anxious depression. If you’re not feeling yourself and are looking for a natural alternative to SSRI medication Relaxed Life may be what you’re looking for. Inositol has been shown to promote serotonin which helps with relaxation and a positive mood.
Inositol is considered a safe and effective treatment for PCOS. It works by increasing insulin sensitivity, which helps to improve ovarian function.[2] Inositol is often a recommended supplement for our pregnant clients or clients attempting to become pregnant.
Relaxed Life also contains GABA. GABA is a neurotransmitter known for its calming and relaxing effects. It is an inhibitory neurotransmitter so if you think of your nervous system as a dimmer switch and you’re feeling anxious your switch would be all the way at the top. GABA helps to bring the switch down to the middle position, essentially limiting the impulses to brighten the lights.
As you can see, Inositol is a very useful supplement for those looking to feel more like themselves or those individuals not seeing the results they’d like from medical interventions. As always consult your physician before starting or modifying any supplement regime.
1 Clements RS, Darnell B (1980). "Myo-inositol content of common foods: development of a high-myo-inositol diet". The American Journal of Clinical Nutrition. 33 (9): 1954–67. PMID 7416064.
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Below you’ll find my organizational tools - easy tips to incorporate into your day to maybe save you a few minutes, maybe lower stress; ideally help you to live a Salutogenic Life!
Ritual One: I start every day with a protein shake - whether I’m heading to work, the gym or to run errands with the husband. It’s fast, easy, and really good for you. I prefer whey (Dr. Jade likes the vegan). Whey protein powder is a detoxifier and SL vegan protein powder with monk fruit is great if you’re pre-diabetic or trying to lower A1C. It will help regulate your blood sugar - just don’t add high glycemic fruit.
I used to be more ritualistic in my ingredient choices but with the more I learn the more I change. My consistent products are: SL Whey Protein Powder (usually Chocolate), SL Omega Liquid, SL powdered probiotic and SL Life Greens and water. My fruits and veggie choices depend on what’s in the freezer/fridge and honestly what will not live till dinner. It may be 1/2 a banana, 1/2 tbs almond butter and frozen spinach. It may be left over broccoli from the night before, frozen organic raspberries and the organic spring salad mix I use for lunchtime salads. For those of you with thyroid issues make sure to cook your cruciferous vegetables before using them in a shake (or eating them anytime!) This includes: broccoli, cauliflower, kale, cabbage, arugula, collard greens among others.
Ritual Two: The next one is more of a bad habit - but I check my email. I make sure there haven’t been any changes to the day - no changes to my professional schedule, and a refresher on the personal side. It helps me verify that my time frame is correct and I don’t have to put out any fires at 6am. I check to see if anyone has feedback on posts to our social media - follow me at Dr. Jordan Leasure if you’re so inclined....or Healthy Lawyer for the attorneys out there...or Salutogenic Life!
Ritual Three: The third ritual is because of the second one and it’s PUT DOWN THE PHONE! Give yourself 10 minutes technology free. Sit down with a cup of tea, your protein shake, or just some water. Meditate, add to your gratitude journal or simply go outside and take five deep breaths to clear your mind. Research has shown that gratitude will improve not only your physical health but your emotional and mental health as well!
It’s incredible how freeing it is to focus on something other than email, facebook or even our healthy blog posts! if you do it routinely it become a habit and your stress will decrease just because you’re not tethered to technology.
Ritual Four: Those of you that know me are keenly aware that I have to start most days with exercise. I’m the one at the gym at 5 or 6 am; every day - including weekends. If I don’t do it first thing I will find other ways to fill my day and just can’t find my way back to workout. I’m a fan of all things athletic - free weights, yoga, pilates, spin, even running. Lately in Chicago our gym does yoga on the pool deck first thing in the am and it’s amazing! I did it all throughout my pregnancy and I don’t know if it was more beneficial physically or emotionally! I’ve kept my eye out for other fun opportunities and there are a few bars here with rooftops who do happy hour yoga - a class followed by a drink. I haven’t tried it yet but that’s a different type of relaxation!
Ritual Five: OK - so the last one isn’t really a morning ritual either - more of a prep for the morning ritual. Set everything out the night before! If I’m not out the door by 6:15am my commute time doubles to 80 minutes. Believe me - every moment leading up to 6:15 is a challenge so if I can spend 5 minutes the night before prepping it will save me about 20 (or more if I’m late out the door!)
I pack up everything the baby will need - toys, extra clothes, pump, etc. I lay out my workout clothes and I pack my office attire. I pack up my computer -and charger since my hurried morning self has been known to forget this essential piece of equipment. I put my Salutogenic Life shaker cup and empty lunch bag next to the Vitamix.
If I’m feeling extra ambitious I’ll put my clothes and baby’s bag in the car to save myself an extra trip in the morning.
Salutogenesis focuses on factors that support health and well-being as opposed to factors that cause disease. It’s our goal to bring you news, studies, recommendations, experiences and suggestions you can immediately implement to help you to lead a Salutogenic Life. If you have questions or suggestions please contact us. Or to share your story of your own Salutogenic Life please reach out!!
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The lawyers I know have great stories of being overworked, stressed out and sleep deprived. Is it possible to reverse all of those effects with one simple activity? Making yourself more productive, less stressed and even sleeping more efficiently? Meditation may be your answer.
Meditation has proven health benefits such as lowered blood pressure, boosting immune health and even slowing aging! For me it was not an easy activity to accomplish. I would either sit and create a to-do list or fall asleep. I took classes with professionals and could never quite get it. Similar to my yoga practice – it took me at least four months of practicing 3-4 times per week until I could quiet my mind and focus on the yoga itself. Now on to mastering meditation.
Below are some of the researched benefits of meditating. If you are not feeling as healthy, happy and energetic as you should; this is an easy place to start. See our other blog posts for the best free resources for meditation ~ especially for beginners.
The Infographic below taken from Emma Seppala, phD outlines even more reasons to meditate.
The easiest way to start meditating is to set aside 2 minutes each morning. Find a quiet space, sit, close your eyes and count your breaths. It may be two minutes, it may be ten. Set an alarm if you need to. Allow your mind to wander but bring it back to the slow, deep breathing that you’re focusing on. When you master that first few minutes you can add more time, get more complex and start to master other facets of meditation.
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