Twice Baked Potato Casserole

Twice Baked Potato Casserole

I recently threw this together for a family swim day and it was a big hit! We have a large family and lots of kiddos running around so I have had to learn how to feed a lot of people on a budget. Below is what you’ll need to create this yummy casserole, again I just kind of threw it together and I cook with my senses so make adjustments as needed.

Ingredients:

• 1 bag of organic russet potatoes

• 1/2 cup of Raw milk ( I only had a little bit of milk left and some kefir so I used both to achieve a slightly creamy consistency

• Sour cream

• Raw cheddar cheese

• 1 pack of turkey bacon (cooked to a nice crisp and chopped)

• Sliced green onion

• Lots of grass-fed butter

• Salt, pepper and garlic powder

Directions:

• Wash and bake the potatoes at 400 degrees for about 25-30 mins or until tender. Be sure to rub avocado oil on the potatoes.

• Once cool enough to handle roughly chop four potatoes with the skin on and place into a casserole dish. Peel the rest of the potatoes, roughly chop into chunks and place in the dish. If you prefer no skin then go ahead and peel all the potatoes.

• Add in the milk, about two spoonfuls of sour cream, shredded cheese some of the chopped bacon, butter and season to taste. Mix gently as you want to maintain a some chunkiness. Do a taste test, adjust as needed. Top with cheese, bacon and green onion. Bake in the oven at 350 degrees for 15 minutes, just until heated through and cheese is melted. Enjoy!

If you plan to bring this to a family event, prep this the night before and bake it once you are ready to serve it.

-VD

Back to School Breakfast Muffins

Back to School Breakfast Muffins

Kicking off the new school year can be hectic. For a lot of us there is just so much going on, however we need to make sure we are sending our kids off with a good breakfast. I find it helpful to have muffins prepped the kids can just help themselves to. Below are a couple of my favorite muffin recipes:

Banana Oat Chocolate Chip Muffins:

Ingredients:

• 3 cups of rolled oats

• 1/2 tsp cinnamon

• 1tsp baking powder

• 1/2 tsp salt

• 2 eggs

• 1/4 cup pure maple syrup

• 1 cup milk

• 2 ripe bananas mashed

• 2 tsp vanilla extract

• 1/4 cup coconut oil

• 1 cup chocolate chips

Directions:

• Measure dry ingredients into a bowl

• Mix wet ingredients separately then combine with dry ingredients, stir gently.

• Line a muffin pan and distribute mixture bake at 350 degrees for 25 mins. Makes about 12 muffins

These freeze incredibly well, so you can prep a bunch and freeze some to have for later.

Can be served with a cup of fruit, yogurt and or bacon/breakfast sausage.

-VD

Back to School Lunches

Back to School Lunches

Its that time of year again- kids are getting ready to go back to school and us parents are scrambling to buy school supplies, meet the teachers and figure out what to pack our kiddos for lunch. Packing a lunch for our child is like sending them to school with a little piece of home, its a great way to incorporate some thoughtful reminders for our child how loved and cared for they are. Some tips for approaching this task:

• Include your child in the meal planning, Sit down once a week and ask them for their input on what they would like in their lunch box. This will help avoid wasting food.

• Leave an encouraging note in your kids lunch box or write a simple funny joke. It really is the small things that can have a positive impact on your children.

• Let your kids pick out their very own lunch box- this will help them feel confident about carrying it around all day

• Consider purchasing bento style food containers- these containers are reusable and have little compartments you can put different types of food in. Right now Costco has some affordable containers you can purchase.

Here is some inspiration on what you could potentially pack for your kiddo:

Lunch 1:

• Chicken Salad sandwich pack the bread separate to avoid a soggy sandwich

• Sliced apples with homemade caramel or peanut butter or almond butter

• Bag of cookies ( our favorite brand is MadeGood because it is allergy friendly or if you happen to have a homemade treat that’s even better!)

Lunch 2:

• Mini Naan Breads ( Can be purchased at Costco at a very affordable price)

• Hummus, carrots, olives, beef salami, cheese to be eaten with the Naan bread

• Grapes (sliced in half depending on the age of you child)

• Chocolate Hummus and Strawberries for a sweet treat

Lunch 3:

• Mini Naan Breads, marinara, mozzarella, pepperoni

• Fruit salad consisting of strawberries, blueberries, raspberries and frozen cherries with a dollop of coconut whip cream.

Remember to keep it simple and not make packing lunches more complicated than it needs to be. The goal is to make sure our children have a healthy fulfilling lunch while they are away from us. Make sure to pack extra snacks for them to enjoy throughout the day. If you have a kiddo with lots of allergies/food sensitivities like me then make it a point to go to Sprouts or Whole Foods with them to let them pick out some special snacks to help them get excited for the new school year.

-VD

Blood Sugar Regulation

Why is regulating your blood sugar levels so important?

                  Most of us think of diabetes when we hear blood sugar dysregulation. But balancing our blood sugar levels is important for everyone. Blood sugar or glucose is needed for our bodies to function.  Glucose is energy and we obtain it via food, so what we eat and when we eat is very important.

Dysglycemia is dysfunction in glucose utilization.  Why is glucose utilization so important? The nutrients we get via food (protein/fat/carbs) allows us to create energy.  And we need energy to heal and have health. What most people do not realize is that blood sugar dysregulation is common in people who are not diabetics.  Here is a list of signs and symptoms of blood sugar issues, high or low.

·      Fatigue

·      Sleep issues/apnea

·      Mood issues

·      Hormone imbalance

·      Weight problems

·      Headaches/migraines

·      Crave sugar

·      Frequent urination

Let’s discuss what happens when our blood sugar is too high.  When you get blood work done, they will measure your Hemoglobin A1C.  This measures how much of your red blood cells are sugar.  This number is an average blood sugar of 90 days.  You want this number to be between 4.8 and 5.6.  If it is high, you are hyperglycemic.  This can create some of the symptoms above.  But just as too much is bad, too low is also not ideal.  When blood sugar levels drop our body will go into survival mode.  That is a good function but when we are chronically in a state of low blood sugar our bodies will break down.

Why is high blood sugar bad?

                  Too much blood sugar stirs up inflammation in the bloodstream and excess sugar can be toxic and trigger a reaction called glycation.  Glycation is the process by which sugar binds to proteins and certain fats, deforming molecules that don’t function well.  These sugar proteins are called Advanced Glycation End Products (AGEs).  Your body doesn’t recognize AGEs as normal and the body will sound the alarm of inflammation. 

How does stress affect my blood sugar levels?

                  We all know too much stress is not good for the body.  When we are stressed, physically or mentally, our body releases cortisol from our adrenal glands.  This makes sense, for example imagine you walk into a room and there is a lion there.  Our body goes into fight or flight mode, cortisol increases and tells your liver to dump glucose into your blood stream to go to your muscles so you can run.  If you are in a constant state of fight or flight, then you are pumping out lots of cortisol.  Your body doesn’t know you’re not in immediate danger, but your body is reacting that way. 

                  So, you can see that chronic stress, poor eating or inconsistent eating can create problems.  You want to eat well balanced meals and don’t skip meals.  If you’re a female, you need more protein! Protein and good fats stabilize our blood sugar levels.  Carbs give us quick energy but then you crash, same with sugar.  Ideally you need protein, paired with a carb and fat.  They all work together to stabilize your blood sugar levels.  So, when you grab a banana, put some peanut butter or almond butter on it.  You might think, “I’m eating fruit for breakfast and that is healthy” yet it’s not enough to stabilize your blood sugar and you don’t feel as good.  Try it and you’ll see how much better you feel when paired with protein.  Make note of your habits and make small modifications!

-Dr.KS

Labor Day Activities for the Family

Labor Day Activities for the Family

Labor Day is such a fun weekend. For most of us its extra time off that we can use spending time with our family and friends. I am always looking for an opportunity to teach my kids a valuable life lesson. Although in some ways it is inevitable I don’t want my kids to take things for granted so I plan to share with them the meanings of these holidays that give us an extra long weekend.

“No work is insignificant. All labor that uplifts humanity has dignity and importance.” - Martin Luther King Jr.

We celebrate Labor Day to acknowledge the legacy of hard work that has brought us to where we are today. So if you have kids, planning a fun activity around this theme of community and hard work can be fun! Here are some ideas,

• It’s simple but thank a worker in your community! This could be a firefighter, mailman or even the garbage man. Doing something thoughtful like handing them a cold beverage can go a long way. My kiddos love watching the garbage man pick up our trash, waving and gesturing at them to honk their horn.

• If your kiddos are older then volunteering in your community could be a good option too. The animal shelter could be a fun option but maybe plan ahead for this. Even just picking up trash around your community is a great way to instill a sense of pride and a good work ethic into your children.

• Doing something simple like reading a book with your littles can be fun too, we recently  just purchased, “Who Started the Labor Day Celebration?” On Amazon. I plan to read this with my three year old leading up to Labor Day.

• Host a fun gathering at your home! Invite friends and family over and learn what everyone does for a living. Celebrate hard work with a delicious BBQ and get in the pool! If you don’t have access to a pool a water balloon fight, water guns, bubbles and a splash pad hooked up to the water hose can provide endless entertainment for the kids.

  No matter what you choose to do with your Labor Day weekend we hope its a happy and safe one!

• -VD

Back to Running Postpartum

Back to Running Postpartum

Healing post-partum varies woman to woman. There are many factors that go into how a mom will recover and when she can resume activity. Most of us go to our 6-week checkup and are “cleared” for all activity. But in reality, not every woman is ready for all activity.  You might find yourself in pain or struggling to recover. If you were active prior or during your pregnancy, then you are anxious to get back to more activity.  Today we will discuss the parameters to help guide you and equip you with information.  

                  From clinical experience, every woman is different and must be treated differently. So, my recommendations will vary patient to patient when considering their complete history and their goals. Let’s talk about getting back to running.  The research tells us it is not advised to run until after 8 weeks post-partum. And this is for good reason.  During the first 6-8 weeks your uterus is shrinking back to its normal size, your C-section scar is healing, and your body is prioritizing making breastmilk and supporting your metabolic needs.  And if you tried to run during this time, you most likely didn’t feel great. 

                  Now, you have passed the 8-week mark, and you are “ready” to start running. Before you go running, I recommend you start with walking.  Start easy, with a 10–20-minute walk and see how you feel.  There are three body check points that you need to pass to add more intensity or frequency of activity. At all these check points you should have no pain or negative symptoms. The first check point is how do you feel during the activity, do you have any negative symptoms? Check point two is after that activity how do you feel? The last body check point is the next morning. If you pass all three then you can add more time or load to your activity.

                  Let’s talk specific criteria that will determine if your body is ready to run. You should not have any pain, feel more stressed or feel like you cannot recover the next day. If you pass all of these with no problems, then you are in a suitable place to start training.

1.        Walk 30 minutes without sign/symptoms.

2.        Able to tolerate five tasks for 1 minute each without sign/symptoms.

a.        Step Ups

b.        Wall Sit

c.        Double leg squats

d.        Single leg squats

e.        Plank hold (do side plank if DRA is prominent)

These tests can be challenging. Running can be hard on the body, and we need to make sure you are in a stable place to start. And if you are not in a stable place then we are here to help! We provide specific and targeted rehab exercises to get you back on your running journey. Our program is individualized to what your goals are, and one-on-one care to guide you through the exercises.  Healing takes time but you can be proactive in reaching your goals.  Contact us today for more information!

-Dr.KS

Pizza Dough Recipe

Pizza Dough Recipe

One of our favorite meals is pizza night! I find that kids are more likely to eat their dinner if they are involved in the process and feel as though they have some input on how things are prepared. Anytime you involve your kiddos in something that would be easier done without their assistance be prepared to use every bit of patience you have. It can take some extra time but there is bonding and fun to be had!

Dough Recipe:

Ingredients:

• 3 cups flour

• 1.5 cups of warm water ( make sure the water is not too hot otherwise it will kill the yeast)

• 1 package of yeast

• 1 tablespoon salt ( Our favorite salt is Redmond’s)

• 1 tablespoon olive oil

• 1 tablespoon honey (or sugar)

Directions:

• Add the water, yeast and honey together and let stand for five minutes

• Then add to the bowl with the flour and salt

• Mix well and knead for about five minutes

• Place dough into an oiled bowl and let it rest for at least an hour or until dough has doubled in size

• This will make enough dough for one large pizza or two medium thin crust pizzas

• Bake at 400 degrees for twenty minutes

Some topping ideas:

1. Classic red sauce, arugula, sweet corn, shredded chicken, mozzarella

2. Classic pizza sauce, turkey pepperoni, and fresh mozzarella

You could even lay out a bunch of toppings and let your family make their own personalized pizza! We hope this is a hit in your home as it is in ours!

What is Red Light Therapy?

What is Red Light Therapy?

Red light therapy is a hot topic in the holistic community right now so you may find yourself wondering what all the hype is about. This form of therapy uses specific wavelengths of light to improve/stimulate the function of the mitochondria. Ok what is mitochondria? Basically this is the powerhouse of your body’s cells. When the red-light is used it activates the mitochondria in your cells and helps your cells produce more energy which then leads to all kinds of healing potential. Like lowering inflammation and improving blood flow. If you remember anything from high school biology then you know that your body’s cells are incredibly important for all sorts of functions- particularly healing.

Studies show that it can help with the following:

• Sleep quality

• Arthritis pain

• Acute injuries such as a sprained ankle

• Speeds up wound healing and can improve the appearance of scars- this would be a great tool for all you amazing C-section mama’s!

• Improve skin conditions such as acne and eczema

Where can I buy a red light?

Our most trusted source for red-light is the Lumebox- this is is a tried and true product for our families and is worth the investment because it can be used for so many different things. The Lumebox is highly recommended because:

• Low EMF rating

• Lumebox operates on a rechargeable battery which helps reduce the flicker. This is great for hyper-sensitive people.

• Portable and comes with a nice travel case

If you are still skeptical- you can go to their website and read all the amazing reviews and their blog for more information. Once you decide to purchase a Lumebox be sure to use the link below to save some $250 off of your purchase.

Castor Oil: The benefits and how to use it

Castor Oil: The benefits and how to use it

If you are on a healing journey of any kind then adding castor oil packs to your routine is a must! Lets first review the many benefits:

• Supports detoxification of the liver

• Can help pain associated with menstrual cramps, PCOS and ovarian cysts

• Improves lymphatic drainage

• Reduces overall inflammation

• Assists with constipation and bloating

• Improves digestive function

What is castor oil?

Castor oil is derived from the castor seed which is native to India and has been used for thousands of years for its healing ability. The castor oil works by stimulating your lymph and liver function which helps your body process and cleanse toxins. When it comes to health issues most things can be traced back to the health of your liver and lymph system.

Once you use a castor oil pack you will start to learn that when you support your body’s healing potential it will have a positive effect on things you didn’t even consider in the first place. A lot of the time our body’s are just stuck and need a little support to help it function as it should. Our body’s are amazing and don’t get enough credit for all that is capable of.

Where can I find a castor oil pack kit?

Not all products are created equally and its important to source castor oil from trusted brands. We really enjoy the starter kits from Queen of the Thrones. Its good quality and still affordable. Their packs come with everything you need to start your healing journey. On their website you can find all sorts of amazing testimonials on just how effective castor oil packs are. This will be a great foundational tool to have on hand.

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Summer Smoothies

Summer Smoothies

Its finally summer, the weather is warming up and the time change is coming up. We love incorporating smoothies into our daily routine because it is a great way to get an extra boost of protein, antioxidants and nutrients. Smoothies are also a great way to sneak in supplements for your kiddos, including them in the smoothie making process is also a great way to encourage them to drink the smoothie if they tend to be more skeptical. There are a ton of ways to make smoothies- you really can’t go wrong. But if you are needing some inspiration then keep reading!

Supplements to add into your smoothie:

• Collagen

• Protein Powder

• Immunoglobulins- This is great for healing the gut and super easy to sneak into the smoothie

• Prebiotics and/or probiotics

Cherry Vanilla Smoothie Recipe

• 1 ripe banana

• 1 cup of frozen cherries

• 1 scoop of Vanilla protein powder

• 1/4 cup of honey

• 1/2 cup of milk or water

• supplements of your choice

• Blend and enjoy! Make adjustments to fit your preferences

If you happen to have leftovers you can use what’s left to pour into popsicle molds and enjoy later!

PCOS & Infertility

What is Polycystic Ovarian Syndrome (PCOS)?

Let’s first break down the word.  Poly means many, cystic meaning a fluid-filled sac and ovary meaning our ovary gland.  Any time you see the word syndrome that means a basket of symptoms.  One female could have certain symptoms while others have different symptoms.

To diagnosis this condition doctors look for 2 of 3 criteria: multiple cysts, high androgens/testosterone and cycle issues. Too many androgens/testosterone causes many of the signs and symptoms.

What are the signs and symptoms?

·       Missed periods, irregular periods, or very light periods

·       Ovaries that are large or have many cysts

·       Excess body hair, including the chest, stomach, and back (hirsutism)

·       Weight gain, especially around the belly (abdomen)

·       Acne or oily skin

·       Male-pattern baldness or thinning hair

·       Infertility 

·       Small pieces of excess skin on the neck or armpits (skin tags)

·       Dark or thick skin patches on the back of the neck, in the armpits, and under the breasts

Why do cysts contribute to infertility?

The cysts are secreting androgens (aka testosterone) that causes an irregular cycle.  Now we must understand our cycle (this is covered in another blog in full detail). Around day 14 of our cycle we should ovulate, meaning our body has developed a mature egg and it has been released to travel down the fallopian tube. So first, your body must have the proper hormone levels to grow a mature egg. If our hormone levels are out of balance, you will not develop a mature egg.  The result is a fluid-filled sac with an immature egg.  If the egg does not exit the fallopian tube it will stay there.  You enter the 2nd phase of your cycle, the luteal phase and there is no egg to fertilize or implant.  This will affect progesterone levels and be a contributing factor to hormone imbalance. The question then becomes why is this happening?

There are 4 types of causes:

1.         Insulin-dependent (Most Common)

2.         Inflammatory

3.         Post-birth control

4.         Adrenal (when no cysts are present)

Insulin-dependent PCOS:

Insulin is released from your pancreas and helps you utilize glucose (energy from our food). You’ve probably heard that regulating your blood sugar levels is important.  If you are eating high carbs and sugar your body pumps out more insulin.  Too much insulin becomes a problem.

Many women with PCO has insulin resistance.  This means the body can’t use insulin well.  This is why diet is so important and regulating your blood sugar matters.  In the presence of high insulin your body decreases sex hormone binding globulin. Sex hormone binding globulin (SHBG), is a protein in the blood that helps regulate hormones.  That is one factor.

The next is the cyst secretes testosterone which increases overall testosterone levels. For a female we want to produce more estrogen and less testosterone. If women have increased testosterone and high insulin, the body will make DHT (aka toxic testosterone).  DHT is 3x more potent than testosterone.  High levels of DHT will cause these signs and symptoms = cystic acne, fascial hair, alopecia and many others. To simplify, insulin down-regulates the quality of your egg, decreases hormones that regulate sex hormones and increases toxic testosterone.

These factors set you up for infertility and cycle issues.  The good news is that we can affect our hormone levels through diet and exercise. 

How to treat PCOS?

We must balance your hormones.  In the office we provide hormone testing.  This is a comprehensive panel that shows us where your levels are.  Diet is the number one component to change. Paleo or Mediterranean diets are favorable and help regulate blood sugar and decrease inflammation.  We will look more closely at diet and PCOS in another blog.

-Dr.KS

Understanding our Menstrual Cycle

Your monthly cycle is a monthly report card and can be an indicator of your health.  There are many misconceptions around what our cycle should be and what has been deemed “normal”.  It is common to have painful cycles but not normal.  We have been taught birth control helps regulate our cycle in a healthy way and these misconceptions have led us astray.  My goal with this blog is to help you understand and honor your menstrual cycle.  What is your body telling you? How can we honor our body with lifestyle and foods. Let’s dive in.

Most women start to pay attention to their cycle when they want to become pregnant.  And while that is important, understanding your cycle in all stages of life is an indicator of health.  I want you to think of your cycle like the 4 seasons of weather. We will walk through each season and see what is happening.

The Basics

A normal cycle is anywhere from 28 days to 35 days. And when we say normal it is consistent. If you have a 26 days cycle that is fine as long as it is 26 days every month (give or take a 1-2 days).  It is split into 2 phases with ovulation occurring in between these phases.  Phase 1, known as the Follicular Phase,  I want you to think of winter and spring.  Day 1 is the day you start your period, and this is when your hormones are lowest.  Most people think this is when you have PMS but that is not the case. A normal period length is 3-6 days, and it should not be painful. Think of wintertime, you feel sluggish and want to stay inside.  During your period you want to eat red meat to build blood production. 

Next, we enter Springtime, and this is when hormones start to rise, and you get more energy back.  During this time, you want to focus on eating healthy fats, grass-fed butter, avocado, eggs etc.  Next is the main event, ovulation! The body has been prepping your uterine wall and building an egg to be released.  Day 14 you have a surge of Luteinizing Hormone (LH) that triggers the release of the egg.  This is when you feel your best.  Around this time, you usually feel more confident and have an increase in libido.  If you are trying to conceive, knowing when you ovulate is important.  You are most fertile 5 days prior to ovulation and 1 day after. So, knowing your cycle allows you to plan accordingly.

Now that ovulation has occurred, we enter phase 2, the Luteal Phase, think summer and fall seasons. Your uterus has built up the wall for implantation. During this summer season you want to increase fiber foods and think summer foods, light salads, and fruit.  Estrogen starts to level off and progesterone increases in preparation to implant the egg.  You want to take it easy from workouts that put stress on the body.  Why is this? Because the goal (if you are wanting to get pregnant) is to get the egg to implant and stress is not helpful for implantation.  Stress increases our cortisol levels and instead of making progesterone the body will prioritize survival and make cortisol. Summer is over and now fall season begins. Day 21 to 28 (or end of you cycle) is fall season.  If no implantation occurs, then the body knows to stop producing the hormones necessary to sustain a pregnancy.  The cycle ends and you have your period (shedding of your uterine lining and the cycle starts over.)

Now that you understand the basics, do you know your cycle well? How is your monthly report card? If you are having cycle issues and your monthly report is not good, then we can help! Through evaluation and testing we can determine what is going on with your hormones and work with you to start feeling better.

Dr.KS

Sciatica during Pregnancy

What is sciatica?

First, we must understand anatomy. The largest nerve in your body is the sciatic nerve. The nerve is formed by a combination of multiple nerves. You can see in the picture below that low back nerves and sacral nerves (L4-S3) combine to form one big nerve, the sciatic nerve, that then travels down your leg to supply nerve innervation to your leg muscles. Sciatica is irritation of the sciatic nerve leading to pain, numbness and tingling down the leg. The question then becomes what is compressing or irritating the nerve?

Potential Compression/Irritation areas:

1.     Low back spine- in this area there can be disc or bone pathology. If you have a bulging disc that can press on the nerve creating compression.

2.     Piriformis muscle- this muscle is found under your gluteus maximus muscle and connects your sacrum bone to the hip bone. The sciatic nerve runs under this muscle. If this muscles tightens it can cause signs and symptoms.

3.     Popliteus muscle and upper calf- these muscles can compress the nerves that branch into 2 from the sciatic nerve. 

Now that we understand anatomy, we must look at biomechanics. As a woman progresses through pregnancy the belly grows, and biomechanical changes occur. What does that mean? Our lower back sways more, our center of gravity changes, our mid back rounds more leading to changes in neck position. Increased stress to the pelvis is normal due to our body releasing relaxin hormone to shift the pelvis and slowly widen in preparation for labor. There are 2 things we must look at that can drastically help with these biomechanical changes. 

1.     Pelvic alignment

2.     Muscle strength and stability

We need joints to move and muscles to stabilize those joints as we move. If we lack stability around those joints the muscles will tighten up to stabilize. Let’s go back to the piriformis muscle.  This muscle is pictured below and is important in stabilizing the hips and pelvis. During pregnancy, this muscle tends to become weak, therefore causing the muscle to tighten. Remember a weak muscle will tighten to support joints. If the piriformis tightens it can compress the sciatic nerve leading to sciatic pain and potentially numbness and tingling down that leg.

What do I do if I am having sciatic pain?

            You guessed it, chiropractic care! We are trained to evaluate and treat pregnant women through a specific technique called Webster Technique. This method of treatment effectively restores pelvic alignment. Specific rehab exercises are given to address muscle stability. Schedule an evaluation today and stop suffering from a condition we can effectively treat.

Dr.KS

Spring Break Activities

Spring Break Activities

The weather is warming up and Spring Break has finally come. For the kiddos this is exciting but Spring Break can be overwhelming for us parents. If you are like me you probably tend to put pressure on yourself to make just about everything fun and special for your children. So if you are sitting around wondering to yourself what to do for Spring Break then keep reading!

·       Okay this idea is for all of you that have an allergy kiddo. Personally I always felt bad because my daughter has a ton of allergies so it was always hard to find an allergy friendly place to go for a treat. We love visiting Hokulani Shaved Ice, you can find them on IG to see where their truck will be popping up. They sell shaved ice but ALL of their syrups are made from scratch and there truly is something for everyone. It feels good to celebrate a small family business too!

·       Take a trip to the Dollar Tree. You` might have forgot this place exists but it is really an underrated resource for cheap activities. Recently we got some flower seeds and pots to plant with my toddler and she loved this activity! They also have fun little bubble machines right now. And with kids going from one thing to the next so quickly its always a win when you can save money!

·       Another fun activity to plan for Spring Break is a trip to Landa Park in New Braunfels. They have a train that you can pay a few dollars per ticket to ride through the park. There is also a ton of wildlife such as ducks, deer and squirrels you and your kiddos can see. We enjoy buying oats and tossing it to the ducks- sometimes they will even eat right out of your hand! Be sure to pack a lunch to enjoy at one of the many shaded picnic tables. Your kids will also have a blast exploring the three different playgrounds. I suggest getting there early and letting your kids get nice and tired that way when it’s time to go home you can take a family nap!

·       Visit the Witte Museum! If you are a Bexar county resident you get free admission on Tuesday’s from 3-6 pm. There is so much to experience there and kids of all ages are sure to love it. This is a great afternoon activity especially if you are trying to adjust to the time change and get your kids extra tired.

·       Another fun affordable New Braunfels attraction is the Mckenna Children’s Museum. Admission is $8 per a person ages 1 and up. This is an ideal activity for kids under the age of 12 and its mostly indoors. They also have workshop days you can participate in at no extra cost. Find them on IG to see what they have planned.

·       If you are looking for a spot where your kiddo can eat free- go check out The Cove. On Tuesday’s after 5pm your child can eat free with the purchase of an adult meal. They also have amazing outdoor seating with a playscape your kids can run around on. Enjoy the nice weather by going out for a meal together as a family.

Other activities:

• Fiesta Texas

• Sea World

• Witte Museum

• San Antonio Zoo

• Guadalupe River State Park

• Brackenridgge Park Playground

• McAllister Park

• Friedrich Wilderness Park

• Eisenhower Park

• Raymond Russel Park

• Phil Hardberger Parl

• Emmitt Park

• Morgan’s Wonderland

Spring Break looks different for everyone whether you are traveling or staying home, I hope this a week of re-connecting as a family and making new memories your kids can look back on one day.

-VD

Round Ligament Pain

Round Ligament Pain

Let’s start with what is the round ligament.  The round ligament is a rope like band of connective tissue that helps anchor your uterus to your pelvis.  It is composed of muscle fibers which means it can contract.  To give you a visual I want you to imagine a hot air balloon.  The basket represents your pelvis, the balloon portion is your uterus and the strings connecting the two are your round ligaments. If the balloon twists, the basket moves or the string becomes uneven there will be dysfunction.  As Webster certified chiropractors we can assess all these areas to determine where the dysfunction is occurring.  Let’s now talk about what the signs and symptoms are.

Signs & Symptoms:

·       Groin pain (can shoot up into hip crest)

·       Short duration of sharp, stabbing, achy cramping pain (1 or both sides)

·       Pain when:

◦       Getting out of bed or chair

◦       Coughing

◦       Rolling over in bed

Why am I getting pain?

            As we discussed before, alignment of the pelvis is important.  Our daily habits and posture affect our hip alignment and muscle function.  Misalignment and muscle dysfunction can contribute to round ligament pain among other issues. In the office we will assess overall pelvic alignment, muscle function and address daily habits to stabilize your pelvis and decrease your pain. 

How do we fix your pain and help you thrive during pregnancy?

            Webster Technique is a specific adjustment technique that balances the pelvic ligaments, sacral misalignment and muscles to reduce torsion to the uterus. It is a gentle technique that can provide relief and help your body function optimally during pregnancy. We would love to help you out and if you would like to schedule visit our website or give us a call!

-Dr.KS

Why is there a gap in my abdomen post-partum??

Why is there a gap in my abdomen post-partum??

During pregnancy as your uterus grows and belly gets bigger, your abdominal muscles must separate to accommodate this growth.  You have many layers of abdominal muscles and the main muscle that separates is the rectus abdominus.  The medical terminology for this splitting is Diastasis Rectus.  Diastasis meaning ‘separation’ and rectus referring to the rectus abdominus muscle.  Now before you freak out know that this is a normal physiological process and necessary for the growth of baby.  What you need to know is how do I move during pregnancy to prevent a higher degree of separation and how do I heal in the post-partum period.   

            Separation usually starts around the second trimester and by the end of your third trimester nearly all pregnant women have developed some degree of separation.  Depicted below are examples of separation.  It can be above or below the belly button or both. Why does this matter? We all know having a strong core is important so when part of your core is separated this can lead to decreased trunk and core stability resulting in back or pelvic pain. 

Let’s look at the signs and symptoms. 

·      Visible bulge or “pooch” that protrudes above or below the belly button

•       Softness around belly button

•       Coning or doming when crunching abs

•       Difficulty lifting objects or walking

•       Pain during sex

•       Urine leaking when you sneeze or cough

•       Constipation

•       Feeling weak in your abdominals

In the office we test and evaluate the degree of separation and your overall pelvic function.  We want to test diastasis rectus 6-8 weeks post-partum. You don’t always have pain or signs and symptoms initially post-partum.  In one study 4/10 women started having signs and symptoms half a year post-partum. Now let’s talk about what to do when pregnant and post-partum.

What do I do when pregnant?

            There are several movements to focus on when pregnant.  I call these Mindful Movements and they include lifting with proper biomechanics and the Log Roll.  Lifting with “proper biomechanics” means using your legs and squatting when bending to pick things up.  The Log Roll technique is how you get out of bed or any lying down position.  You want to avoid crunching up like you normally would when you weren’t pregnant.  You’ll notice that when you do that ab crunch you get coning.  That will increase the force of separation.  What you want to do is first, turn to your side.  Next, drop your legs down together and use your arms to push your upper body up.  This movement will activate your side core and not cause coning.  Simple but effective ways to move and prevent significant separation.

What do I do now after I’ve had baby and have separation?

            Your OB or provider might tell you there is nothing you can do.  As we discussed you might have signs and symptoms or dysfunction or these might set in later down the road.  So being evaluated is important regardless. There are dos and don’ts to recovering quickly and research shows that doing rehab 3x/week significantly increases your healing time. The healing times varies from woman to woman. The good news is that we have the tools to equip you with and improve your health.  Assessment and rehab exercises are done in office but we can monitor your health via telehealth visits.  Call and schedule today and start your healing process!

Dr.KS

Early Spring Means a Fresh Start

Early Spring Means a Fresh Start

This year the infamous groundhog has predicted an early spring! But if you’re reading this and you live in Texas then you know that our weather just kind of does its own thing. But we can still look forward to and hope for an early spring. By this time most of have pushed our new years resolutions out the window, however lets think of Spring as a chance for a fresh start. Some things to look forward to for this spring are,

• Planting a garden. This can be a fun project (big or small) to do with your kiddos. Planting a garden means more time outside and fresh veggies, herbs or flowers!

• Spring cleaning. Making a list of a few things to deep clean can help make spring cleaning feel less daunting. Some of our favorite tasks to accomplish during spring cleaning are:

• Cleaning out our closets. Donating clothes/toys and reorganizing the closets will really leave you feeling accomplished.

• Cleaning out the fridges and freezers in your home. This can mean not only clearing out leftovers and forgotten food but also wiping it all down and leaving your fridge looking brand-new.

• These are just a couple of our suggestions but typically spring cleaning consists of doing things you don’t normally include in your chore routine.

• And if this year for whatever reason you just don’t have it in you to spring clean, at least open your windows on a nice day and air out your home. There are so many amazing benefits to doing just this!

• Re-addressing those resolutions you declared at the beginning of the year. You can still accomplish your goals this year, to do this we really encourage writing down your vision for this year. Did you know that when you write something down you are 30 times more likely to accomplish your task? So go ahead and take some time to yourself to really consider your goals and vision for this year and write it down. Put this vision of yours somewhere you will see it consistently.

We hope that Spring brings not only beautiful weather but a chance at a fresh start for you and your family!

Lets Talk Poop

Lets Talk Poop

When you become a mom you will quickly realize that the things that might’ve grossed you out before motherhood won’t affect you. You are going to be peed on, pooped on and even thrown up on at some point during your journey. When you are taking care of your sweet baby all you are going to care about is their well being you aren’t even going to have the time or energy to be grossed out. So let's talk poop.

Baby’s First Poop:

Expect your baby’s first poop to be quite unusual. This unusual poop is referred to as Meconium, its a dark sticky poop that they have been working up while in your womb. Meconium can be difficult to clean up once dried on the bum so we suggest putting something like olive or coconut oil on your baby’s bottom to make it easier to wipe once they have that first bowel movement. They should pass this meconium within the first 24 hours of birth.

Baby’s Poop Before Solids:

If your baby is breastfed expect their diaper to be full of yellowish seedy poop. Believe it or not their poop won’t smell horrible. Their digestive system is still developing and getting the hang of digesting your milk. Formula fed babies typically have larger more in frequent bowel movements and will appear more greenish brown. Now if you start to notice your baby is having major blowouts and seems to be in pain when trying to poop this could be a sign of a food intolerance. Dark green mucous filled poops and sometimes even blood can be a sign of a food allergy. If you are breastfeeding you may need to start an elimination diet to figure out what is causing discomfort in your baby. If your baby is formula fed and you start to notice unusual bowel movements, you may need to switch formulas. Read the ingredient label, you will be surprised at what is put into baby formula. Our top recommended formula is Kabrita, HIPP, HOLLE. 

Pro Tip: Have 1 or 2 wipes already pulled out and ready to go when changing a poopy diaper. This will save you from the frustration of struggling to pull wipes out when cleaning your little ones bum.

Baby’s Poop When eating Solids:

When introducing solids we encourage our mama’s to take their time.. Most doctors will say you can introduce solids around 4 months or start with rice cereal. However, keep in mind your baby’s digestive system is still very new and still developing. For now milk is the best thing for them and easier to digest. Introducing solids will change their poops significantly. For example they will become more solid and you may even see whole bits of food such as blueberries or oats. This would be a sign your baby isn’t properly digesting their food. They could also have more constipation issues, again another sign their digestive system is having trouble breaking down food. Best food to start to support their digestive system is bone broth. At our office, we are a big fan of baby led weaning. Meaning introducing baby to different textures, not just purees, different seasoning and types of foods. It is a very outdated model to stay away from common food allergens early. Also rice cereal doesn’t have much benefits for baby, so there is no need to even give to baby. 

Pro Tip: Signs your baby is ready for solids: Sitting independently, reaching for your food during meal times, their tongue thrust reflux is not as sensitive.

If your baby is having problems pooping and becoming excessively fussy, chiropractic care can help give them some relief. We love helping our new moms navigate all the ups and downs of raising babies and answering your questions. We have been there and we are here to support you!

Cradle Cap Tips & Tricks

Cradle Cap Tips and Tricks

Cradle cap also known as seborrheic dermatitis is the result of fungus/yeast overgrowth on baby’s head. This causes your baby’s scalp to appear dry, flaky and discolored. If not treated cradle cap can spread to the ears, eyebrows and other areas. To nip this issue in the butt I gather the following:

• Tea Tree oil

• Carrier oil of choice ( we like coconut oil for its anti fungal properties)

• Cradle cap scrub brush ( clean brush in between uses)

In the palm of my hand I mix about a tablespoon of the carrier oil and five drops of tea tree oil. Rub hands together to mix and then gently apply to baby’s head. Then grab the cradle cap brush and scrub away all the flakiness. Don’t be afraid to get down to the nitty gritty just be gentle around baby’s soft spot. OnceI have scrubbed take a baby wipe or warm wet washcloth and wipe away the residue. I may have to do this a few times over the course of a week to completely get rid of the cradle cap.

Cradle cap can be stubborn and difficult to get rid of, the best thing to do is keep it under control until the issue is resolved. If you have some spare breastmilk you could even pour that over baby's head and then scrub the head. Breastmilk is loaded with antibodies that can help resolve just about any issue- including pink eye!

Although the exact cause of cradle cap is unknown you may be told that it is related to mama’s hormone during pregnancy/birth. Our babies inherit a lot of things from us and as the mother you may feel the burden of feeling like everything that goes “wrong” with your baby is somehow your fault. Let me assure you as a parent a lot of things are just out of your control, you take what you get and do the very best you can for your baby.

Chiropractic Care During Pregnancy

Chiropractic Care During Pregnancy

First off, if you are reading this and you are pregnant, congratulations! You will quickly learn that your body changes in many ways throughout pregnancy. New life is growing inside you and as a result your body will start to accommodate baby in ways that could lead to some discomfort for you. Your center of gravity shifts as baby becomes bigger and the hormone relaxin is released to help your body prepare for labor. This can lead to all the typical aches and pains many women endure during pregnancy. We are here to tell you that you don’t have to suffer your whole pregnancy with these aches and pains. The many benefits of chiropractic care during pregnancy include:

• As your belly grows everything within you will shift to accommodate baby. It truly is a miracle however this can lead to lower back pain and sleepless nights as your muscles are strained and try to compensate for all the extra work your body is doing to grow this baby! Getting adjusted will help your hips and spine stay in an ideal position for comfort.

• You may wonder how a chiropractor adjusts a pregnant woman with a growing belly. Here at Essence Chiropractic and Wellness we have pregnancy pillows that hold your belly as you lay face down to be adjusted.

• Consistent Chiropractic care during pregnancy is believed to help reduce the length of your labor. This is because being well adjusted has created an optimal pelvic alignment for baby to easily pass through. Chiropractic care also relieves the tension in your body again creating an ideal sense of well being for your labor and delivery.

• If your baby is breech or not in an ideal position, being adjusted can help encourage baby to shift positions by creating more space in the pelvis. Remember your body is doing a lot of rearranging to accommodate this baby and sometimes things can get a little crammed. Getting adjusted can create the space your baby needs to reposition.

• Suffering from acid reflux? This is because your organs are one of the many things that shift during pregnancy. Baby could be positioned high and/or pressing on your stomach in a way that causes some digestive discomfort. Chiropractic care can be a source of relief.

• Nobody likes to talk about hemorrhoids however you may find yourself struggling with this during pregnancy. These are often caused by baby putting pressure near your rectum thus causing discomfort. Again, chiropractic care helps your body shift into proper alignment in order to avoid this dreadful issue.

• And lastly, our goal is to keep you out of pain and discomfort during your pregnancy so that you can enjoy every minute of it!

When you become pregnant, the phrase “it takes a village” will come up more and more. A village to us looks like not only a woman being supported by family and friends but also providers that truly care and respect for each woman they serve during their pregnancy. Along with your OB or midwife we encourage our mama’s to add a doula, chiropractor, pelvic floor therapist and/or an IBLBC to their village. If you need help getting connected to trusted providers let us know at your next appointment!