It’s Sleepy Time

LLL Adrienne Raimo sleep well

The National Institutes of Health (NIH) considers sleep disorders a serious public health concern among about 70 million Americans, with an estimated 60% having chronic sleep problems. Sleep-related issues add up to almost $16 billion in national health-care costs, not to mention accidents, loss of productivity, and even weight problems associated with a lack of quality sleep.

Sleep is usually the first sacrifice we make when life gets busy, or busier. “I’ll sleep when I’m dead,” is a common refrain. Unfortunately one of the best ways to protect your health and your energy is to get enough restful sleep.

We all know about the importance of sleep for body maintenance and repair, but its effects are far reaching into our hormone regulation, digestion, memory, focus, mood, and even weight maintenance.

If you find yourself wondering how to ensure the best sleep possible without relying on sleep meds, consider learning about how to utilize nutrition, herbs, and lifestyle modifications to help you fall asleep faster and get better quality sleep. In this anything-but-soporific, interactive lecture, you will also learn about what happens when we sleep, how to nap and snooze properly, and you’ll leave with plenty of tips and ‘sleep homework’ to try immediately.

Join us for at tomorrow’s class on Tuesday, September 19th, starting at 6:30pm at the Upper Arlington Municipal Services Center at 3600 Tremont Rd.

Register by visiting Upper Arlington’s  Lifelong Learning website or call 583-5333.

We’ll help you get the best sleep possible & have the life of your dreams!

Interview with Dr. Randy Wurts

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Used with permission from Dr. Randy Wurts

We recently met with Dr. Randy Wurts  and were intrigued to learn more about his philosophy of care and how chiropractic is complementary to nutrition and other forms of healthcare, all based around improving human health. We were happy to be able to interview Dr. Wurts and share more information about this modality of care – for helping the human musculoskeletal system & nervous system improve and perform better is part of a total wellness model.
Background:

Q: How did you decide to pursue the field of chiropractic care? Was there a particular passion or story behind the drive?

A: I decided to become a chiropractor at the very young age of eight. It’s when I had my first adjustment. I was sick and my mom couldn’t take me to the “regular doctor” so she took me to the chiropractor. I had my first adjustment and I went home and slept. When I woke, it was the best I’d felt in a long time. From then on I always questioned: why don’t we focus on being healthy so we wouldn’t get sick?

Q: What kind of training is needed for one to become a chiropractor?

A: The curriculum may have changed since I was in school. When I attended Palmer Chiropractic College, to be accepted I had to have the equivalent of a pre-med degree. After that, it was three and a third years of chiropractic school with approximately 30 credit hours per week per trimester or every 3 months. Those are post graduate classes. Some states require chiropractors to have a bachelor’s degree. Ohio is not one of those States but I do have one.

The chiropractic modality of care:

Q: What do you see as the role of chiropractic treatment in healthcare? 
Chiropractic is unique in the fact that nothing is added to the body and nothing is taken away or cut out. Therefore, it is a completely natural way of healthcare. Like any healthcare profession, chiropractic’s goal is to alleviate some type of suffering that is interfering with a person’s life. Also, chiropractic takes on a role of prevention and well-being. The dental profession has done a great job with this by influencing people to brush their teeth. Research shows that when people see chiropractic on a regular basis it keeps them healthy and keeps healthcare spending down.

Q: What are some of the types of issues that chiropractors can help alleviate or correct?
Typically people seek chiropractic care for neck and back pain. However, I’ve seen a meme that explains it well; seeking chiropractors for only back and neck pain is like robbing a bank and only stealing the pens. Since chiropractic influences the nervous system and the nervous system controls every part of the body, chiropractic can help people with a variety symptoms. I say symptoms because symptoms are result of malfunction. We find cause of the problem through the spine and nervous system.

Philosophy/Unique Advantage:

Q: What is your philosophy when it comes to human health? 

My personal philosophy is that health is your greatest asset in life. Or it can be a liability. It is up to the individual to take responsibility for their health. I often ask people what car would they take care of better – one that they purchased, one that they won in a raffle, or one that they built. Obviously the one they built is the one they would take care of the best because they put their physical and emotional energy into that. Your body’s no different; we do not have a health-spending problem in the United States ,we have a health responsibility problem in the United States. Unfortunately our culture makes it very easy for people to push that responsibility away.

Q: What makes your (services/philosophy, etc) different from other chiropractors? How are they different/complementary to other practitioners?
A: My services only offer Chiropractic Care. Any other chiropractor may choose to offer nutrition supplements, physical therapy or other ancillary healthcare products. I want to focus at what I am really good at and refer to other health practitioners who are experts in their fields. I believe in the stay-in-your-lane model of healthcare. Meaning, do explicitly what’s in the scope of my practice and stay out of the lane of others.

Q: Who are your favorite types of clients to work with?
A: I have always liked seeing families with children. Children light up the room and I like watching how they respond to care.

Q: What can one expect during their first visit?
A: Consultation, exam, possible referral for x-ray then I will address their problem, the cause and the chiropractic solution. If no x-rays are needed, care can start that day if the patient desires. I feel what is most important through all of this, is to listen and understand the patient’s concerns, provide a exceptional experience, and fully address the expectations of that individual.

Q: How long can one expect to work with their chiropractor to see results?
A: That will depend on a variety of issues. Obviously it will take longer given the health status of the individual, their age, their attitude, their willingness to comply, and how severe the condition is, just to name a few.  I’ve seen people recover in one or two visits I’ve had people who didn’t see results after 20 visits and it’s taking them 8 months to a year to get to a point where they have control over their life again. It all depends on the patient. And there’s sometimes where I may have to refer out to other health practitioners, even another chiropractor, to get the help the person needs.

Q: What are some of the benefits of regular visits?
A: A properly running nervous system which allows a person to adapt to both the external and internal environment of their body.  For adults, they say things like, “I have more energy and I sleep better, I don’t get sick as often, and I can enjoy the things in life much better now.” Parents often tell me their kids do not get sick as often, they sleep better, and have a better attitude and behavior.

Extra:
Q: Is there anything else you’d like to share about yourself, philosophy, or even a client success story?
A: Client story, there are so many patients who I can talk about. There is one in mind where a seven-year-old girl had breathing problems and other issues; it really affected her personality and she was timid and shy. After a series of adjustments with chiropractic care, she began to breathe better and really allow her personality to show. I like to think that the rest of her life is going to be much better now. But I also think of the alternative where had she not received the help, she would still be taking antibiotics and other medications just to subdue the symptoms.

Also, the philosophy of chiropractic: the body is a self-developing, self-regulating and self-healing organism. The nervous system controls and regulates all the cells, tissues, organs and systems of the body. When there’s interference with the function of the nervous system, the body will not function correctly. A goal of chiropractic is to restore the function of the nervous system to allow a person’s body to function as best possible. People also need to eat, move, and think well to have a healthy body and ultimately a healthy life.

Learn more about Dr. Wurts and his practice in Columbus, Ohio

Solar Eclipse Smoothie Bowl

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It turns out that the earth revolves around smoothie bowls; during this morning’s ‘solar eclipse’, you’ll see the sun temporarily blocked by, not the moon, but this colorful dish (safe to view with the naked eye) .

We used to call it ‘smoothie ice cream’ back in the day, whenever our too-thick fruit and vegetable blends were just easier to eat with a spoon. Now you can find them quite a few places, including fresh-juice establishments such as Native and Zest (if you’re in Columbus). Or…how about making your own?! It’s easy and there are so many ways to add variety, you’ll never be bored with breakfast again!

Prep time: 5 minutes, more if you want to have fun and take pictures

Ingredients

1 bag, 10oz of tropical fruit (strawberries, mango, banana) from Whole Foods
8oz of cranberries
1-2 cups of spinach
water to desired texture

Toppings – cacao nibs, walnuts, and shredded coconut

….but again, this is what we did; if you want to use chia seeds, sliced bananas, fresh blueberries, or almonds,  do so. Try your own smoothie bowl adventure!

Instructions

Put all ingredients (minus toppings) into blender and blend until desired thickness. Pour smoothie into bowl and top with your favorite fruits, nuts, or seeds.

My 30 Min. Morning Routine

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Good morning, Adrienne here. We’ve had quite a few clients and friends relay both a desire to exercise and a frustration that it just never seems to get done, with their plan to walk or get to the gym being usurped by other duties or unforeseen issues.

I wish I had the willpower of my neighbor/best friend/former President who got up every morning to exercise.”

“The problem is that I don’t have time, with all of the work and running around in the evenings, my best intentions to exercise fall apart. I’m just too tired in the evenings.”

I don’t like to exercise, but I know I should do it.”

What does obstacles with exercise have to do with a morning routine? Glad you asked – everything. Particularly as a solution for all of the obstacles listed above. A hot yoga studio instructor once shared this maxim: “at 6 A.M., the only obstacle standing between me and my workout is ME; by 6 P.M. all sorts of obstacles exist to prevent me from working out.” We’ve taken this to heart and pushed our perfectionist tendency out of the way in order to create a personalized morning routine that works.

How we Started

You may remember our Experiment in Early Rising & Exercise during which myself and a couple of associates woke up early in order to get our 6am boxing class in. Even with the tremendous benefits of better energy and feeling accomplished with having knocked out our exercise, it wasn’t sustainable for us. Why? Well, the day doesn’t often end to where being in bed and sleeping by 9pm is very feasible. Waking up at 5am and not being able to eat much before a strenuous workout and driving to and from the gym, especially in the cold weather, make it oh-so-unappealing. Sure, we got past it a few times, with the help of short-lived WILLPOWER, but it didn’t last and it wasn’t long before staying in bed longer won out. At the same time, I set up all sorts of good intentions to exercise in the evenings. Riiiight.

Typical story, right? We’re all human. We rationalize and make promises and tell ourselves “the diet/exercise starts on Monday, for real this time.”

What’s the Solution?

Well we learned about all sorts of fancy morning routines from CEOs of companies like Virgin to motivational speakers like Tony Robbins…and some of these were 2-3 hours long(!!) – definitely not reasonable for most of us. So I created my own ‘perfect,’ flexible morning routine. Here’s what I’ve been doing for over the past month in the 30 minutes between waking up and being ready to go:

At 7am – alarm goes off, do morning hygiene routine
7:05am – without allowing myself to think about this for long (and find excuses), I begin with my strength-training routine. On this day it was the following:

  • 25 squats
  • 12 full push-ups
  • 35 sit-up combo -as seen in this video

I did 2 sets of these. It took less than 6 minutes; I no longer have any excuses not to do this.

On this day, my hair was an easy fix and so I washed my face, did a hot towel scrub, and applied my favorite face cream. (4 minutes)

7:15am – let face cream soak in as I meditate for 5 minutes
7:20am – gather water bottle, purse, work bag, and breakfast and/or lunch
7:30am – ready to go

Variations

Though I’m generally now an early riser, I frequently adjust my wake time to 30 minutes before I need to leave the house.  So if I get to ‘sleep in’ until 7:30am or even 8am, I’ll adjust waking time accordingly.

I have my basic skincare routine & hair routine down to a science. Skincare routine is 3 minutes (washing face and applying my favorite face cream); my current haircut works with my hair and so a basic combing may be all that is needed. I seldom wear makeup anymore but this would add another 3-5 minutes.

Hot towel scrub versus a shower; determine which you need on any given day. For me, a shower is a 10-minute affair. To ensure still leaving on time, I’d have breakfast prepared the night before.

Breakfast; if I have time to eat at home, I will. Otherwise I typically make a smoothie or prep muesli the night before to bring with me. For when I have an extra glorious 5-10 minutes and the ingredients on hand, I might have avocado toast….or even moka pot coffee.

Weekdays vs. weekends. This is generally my weekday routine; my weekend one can stretch to about 2 hours, especially with some reading involved and freshly-made breakfast.

Conclusion

Now that I’ve created a customized morning routine, I’m sad I didn’t begin it earlier in life (oh, to have missed out on the frantic running around looking for keys, skipping breakfast and/or lunch, and road aggravation at the drivers in front of me who were ‘blocking my way’ to getting to somewhere on time). Peace, my dear friends and clients, is a gift we can give ourselves with a morning routine.

The key is making your morning routine work for YOU. If you need 45 minutes or an hour to incorporate a leisurely breakfast, straightening your hair, or reading an inspiring text, do it.

Have you started your own morning routine? How does yours run?

Curious and want to capitalize on your mornings? We’ll help you build your own morning routine, whether in a future session or upcoming blog, so stay tuned!

Watermelon-Lemon Electrolyte Drink

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Summer’s heat demands a refreshing drink and our Watermelon-Lemon Electrolyte Drink delivers! Why bother with a sugary sports drink when you can get your minerals in this refreshing and beautiful beverage?

Plus, electrolytes- it’s what plants crave.

Prep time <5 minutes

Ingredients
Watermelon, cubed
Lemon, sliced
Mint sprig, fresh
Rosemary sprig, fresh
1/2 teaspoon of sea salt (Celtic or Himalayan)
2-3 tablespoons honey (we used raw)
Pure, filtered water to fill the container
16 drops trace mineral (i.e. Concentrace), optional

Instructions
Place watermelon cubes, fresh sprigs of mint and rosemary in container. Add sea salt and honey, then fill to brim with pure water. Allow flavors to meld a bit and enjoy immediately or store in fridge until at desired coolness. Keeps in fridge for about 1-2 days. Use: sip during workouts or long days in hot weather.

Death-by-Chocolate Zucchini Bread

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For a moment it seemed like we were putting TOO much chocolate into this recipe. Then we realized how ridiculous of a thought that was – there’s almost never too much chocolate :D. This amazing zucchini bread will tame any chocolate craving with its brownie-like texture. Bonus: it’s gluten-free!

Prep time: 15 minutes
Bake time: 45-50 minutes

Ingredients

1 cup gluten-free all purpose flour
1 cup almond meal
1/3 cup coconut or date sugar
1/2 cup cacao or cocoa powder
3.5oz dark chocolate bar, chopped
1/4 tsp baking powder
3/4 tsp baking soda
1/4 tsp sea salt
2 organic eggs
1.5 medium zucchini, chopped
3 small apples, chopped
2 tbsp melted coconut oil or organic butter
1 tsp pure vanilla extract

Instructions

Preheat oven to 350 degrees F and grease loaf pan. In a large bowl add almond meal, flour, sugar, cacoa/cocoa powder, dark chocolate chips, baking soda & baking powder, and salt. Combine & mix well. Melt coconut oil or butter. Boil apples in water, enough to cover bottom of the pot) and allow to cool for about 5 minutes.

Once cooled, put apples into high-speed blender with chopped zucchini and blend. Discard cooking water.

In a smaller bowl, add eggs and beat with whisk. Add apples and zucchini, coconut oil or butter, and vanilla extract. Combine ingredients by mixing and then fold wet ingredients into dry ingredients.

Pour batter into loaf pan and bake for 45-50 minutes or until knife inserted in middle comes out clean. Remove from oven and cool on wire rack for 20 minutes. Store bread in air-tight container in fridge for up to 3 days. Freeze bread if desired.

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Halo Top Ice Cream: Health Halo?

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We may not actually scream for ice cream (we’re all adults here), but, to be honest, there’s usually a squeal of delight involved.

While visiting the beautiful land of Italy, we neither confirm nor deny placing an equal importance on finding the very best gelateria as visiting all the historic landmarks. We have priorities though and are happy to say we found the top-source gelato in Rome.

This is really to say that we love ice cream. Love it. From putting it in coffee at breakfast to having it as a meal (yes, you read that correctly), it’s pretty much a perfect treat for whenever.

However, anyone who has indulged on a regular basis knows that nothing seems to add on some poundage faster than this creamy delight. So, when our very favorite non-dairy ice cream was discontinued from Giant Eagle Market District, there was a mix of disappointment and relief. Then, curiously, Halo Top emerged into and around the space instead. Eventually we took the mint chip version home and found it to be very light (more air incorporated into the product) and, frankly, delicious.

So what’s in it? Here’s ‘the scoop’ on the mint chip flavor ingredients:

Milk and cream, eggs, erythritol, prebiotic fiber, milk protein concentrate, chocolate chips (sugar, cocoa mass, cocoa butter, butter, fat reduced cocoa powder, soy lecithin), organic cane sugar, vegetable glycerin, sea salt, natural flavors, organic carob gum, organic guar gum, organic stevia.

How do they keep the calories low? Part of the reason why they can do this is because they use three different sweeteners: erythritol (a sugar alcohol), organic cane sugar (really just a fancy way of saying white sugar), and organic stevia. The erythritol contains less than .5 calorie per gram, sugar has 4 calories per gram, and stevia is a no-calorie sweetener which is a couple hundred of times sweeter than sugar.  The other reason is that the Halo Top ice cream is physically lighter (a 1/2 cup serving weighs in at 64 grams vs. about 95 grams for other ice creams). With more air incorporated, you’ll have less calories and ice cream in general.

The calories, fat, saturated fat and sugar content for Halo Top are less than traditional ice cream, while providing fiber and protein. This does not replace vegetables, fruits, healthy protein and fat sources in the diet, but, as far as ice cream goes, it’s a pretty decent choice.

That being said, this product still has dairy (so if you have issues with milk products, beware) and, for some people and in generally higher amounts, the sugar alcohol can cause digestive upset, headaches, gas, and diarrhea.

There is likely to be a bit of a health halo effect with this product – with less calories, it can be very easy to over-consume. Remember to exercise portion control and enjoy it mindfully.