Check out our May newsletter!
THE
MAY 2018 LEDGER
13375 University Avenue, Suite 100, Clive, IA 50325|www.thelivewellclinic.com|515.279.9900
T his month, as the weather warms and people start to get outside in the sunshine, I’ve been thinking a lot about fitness and exercise. As anybody who knows me is well aware, I’m all about overall functional health, ensuring my patients have the right vitamins and compounds and empowering them to achieve optimal health. But no matter the resources, education, and open dialogue I provide to my patients, it’s all going to fall flat if they’re not taking care of their bodies at the most essential level. A basic exercise regimen is key to maximizing the benefit you get from our functional health services. Of course, I know that establishing a consistent workout routine is a challenge for many. Back when I first resolved to get in shape, I hired a personal trainer — not so much because I didn’t know what I was doing, but to hold me accountable for reaching my goals. Over those first few months of training, I learned some key principles for maintaining a successful fitness regimen that enabled me to ditch the trainer and work out on my own. Today, I use an app called Keelo to guide me toward my fitness goals. It removes the guesswork and tells me what to do, so I can just head to the gym and start working out. The app incorporates all kinds of complex CrossFit-inspired movements in alternating workouts that increase in difficulty as I grow stronger. By now, going to the gym has become almost therapeutic. It’s a part of my routine I actually look forward to. Before buying an expensive gym membership and burning yourself out in two weeks, this is the first question you should ask yourself: “What do I want to get out of exercise?” Maybe you have an aesthetic goal, but more likely, when it comes down to it, you just want to be able to do the things MOTIVATION AND ROUTINE THE 2 PILLARS OF A SUCCESSFUL FITNESS REGIMEN
you love. For me, I don’t need to spend hours admiring myself in the mirror every day; I just want to be able to live a long, healthy life. I want to be able to chase and carry my young kids and live day to day without pain and struggle. Without that deep-seated motivation, any exercise plan is doomed to fail. I always tell my patients that there’s no avoiding exercise if you really want to be healthy. But that doesn’t mean you have to become a gym rat. Exercise isn’t your job, so it shouldn’t feel like one. Start off by establishing a routine — by doing something, anything . If you don’t have time to walk even 20 minutes a day, then you have other problems to deal with. Maybe you can incorporate a short kettlebell routine into your workday or run up and down the stairs in your apartment building. Whatever you do, it’s essential that you find an exercise routine that doesn’t interrupt your life. And when you do, try to make it fun, and adhere to it as closely as you possibly can. Studies show it takes approximately 56 days to build a new habit, so stick with it until it becomes automatic. Within a few weeks, you’ll gain the ridiculously positive benefits exercise brings, living a happier and healthier life overall.
317-776-9942 515.2 9. 00 –Dr. Z a c Watki ns
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GET $50
AtThe Livewell Clinic, we’re all about practicing what we preach. We don’t just encourage our patients to transform their health through functional medicine; we strive to implement these principles in our own lives. With this month’s focus on exercise, we decided to ask eachmember of our wonderful teamhow they like to work up a sweat every now and then. Here’s what they said, along with a few pictures of our employees enjoying their favorite activities. OUR FAVORITE WORKOUTS How the Livewell Team Stays Fit
13375 University Ave, Suite 100 Clive Iowa 50325 Phone (515) 279-9900 www.TheLivewellClinic.com to GET $25
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Refer a friend and you bothwill receive a $25 credit. Use at our clinic towards care, supplements or testing. For a Friend For a Friend Share your success story or refer a friend and you both will receive a $50 credit. Use at our clinic toward care, supplements, or testing.
Our Director of Marketing and Growth, Christina Davis, likes to constantly try new things to stay fit, never shying away from a fresh challenge, so she never gets bored. Here she is practicing her latest passion, aerial arts!
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Lynn Lindberg, our Patient Services Manager, loves biking the trails around Des Moines. Here she is posing on the High Trestle Trail near Madrid with her husband.
OUR CLINIC HAS GROWN, AND WITH THAT COMES OPPORTUNITY. If you or someone you know has personality, passion, a desire to serve, and enjoys a fast-paced environment, our office may be the perfect fit. Applying is simple. Come to one of our many events and introduce yourself to Christina Davis. Let her know why you'd like to join the Livewell team!
Hannah Sanders, our fantastic Registered Nurse, also enjoys a long bike ride in the sunshine, and she spends as much time as possible outdoors with her family and friends. “When you’re having fun with your family, it doesn’t feel like exercise!” she says. Here she is biking with her 4-year- old son, Silas.
Meanwhile, Patient Care Coordinator Melissa Bentley enjoys working out at home, following along with exercise and yoga videos. Here’s a selfie she took fromher “gym.”
NOW HIRING FOR: Patient Experience Coordinator Medical Assistant Nurse
Our Administrative Director RaeHuss , looks for any excuse to get outside with her family. Here she is with her husband and two teenage sons hiking up in the mountains.
Finally, Melissa Reisinger, our Patient EducationDirector andHealth Coach, does as much yoga as she canmake time for. Here she is in the One-Legged King Pigeon pose.
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HOW PROTEIN POWDERS CONTRIBUTE TO FUNCTIONAL HEALTH
TRY THIS HEALTHY SUPPLEMENT
Exercising regularly is one of the most effective ways to improve your health. But to maximize the effects, your exercise routine needs to work together with a diet that supports your particular needs. And there’s one macronutrient that any remotely active person needs a lot of in their system: protein. Lately, we’ve noticed that the vast majority of our patients just aren’t getting enough protein in their diets. To consume the 0.7–1.0 grams of protein per pound of body weight that most studies recommend, you’ll need to eat a lot more than a chicken breast for dinner and a handful of almonds as an afternoon snack. That’s whyThe Livewell Clinic offers an array of protein powders you can use to supplement your regular protein intake, support muscle growth, and boost your immune system. But many of our patients wonder, “What’s the best way to incorporate protein powder into my diet?” The most popular way to use protein powder is in meal-replacement shakes. Solid-food meals are usually superior to shakes, so we don't recommend replacing more than a single meal in the day, but they can be a great way to start your morning. Just throw a couple scoops of protein powder in a blender with 1–2 cups of vegetables, a handful of fruit, a healthy source of fat, and a mixer like almond milk or water, and you have a booster that will carry you for a few hours.
Protein shakes also make a great post- workout meal. You don’t have to pump iron to enjoy the benefits of a quick surge of protein after exercising. Studies show that enjoying a protein shake after working up a sweat can improve muscle growth, weight loss, energy levels, and recovery. The key is to determine how much protein your body needs and reach that number as often as possible. Solid- food meals should be your go-to, but if you need a few extra grams here and there, protein powders are the ideal delivery vehicle. This month, The Livewell Clinic is offering steep discounts on all of our protein powders to help our patients achieve optimum health. Come in, or give us a call at 515.279.9900 to take your first step toward long-lasting well-being!
Space is limited, so call our office to register for free. COME AND LEARN ABOUT OPTIONS FOR YOU AND YOUR FAMILY’S HEALTH!
WE WANT TO KNOW WHICH CAUSE OUR WONDERFUL
Info Sessions
PATIENTS ARE MOST PASSIONATE ABOUT!
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May 23 — 5 p.m. May 30 — 11 a.m.
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May 9 — 5 p.m. May 12 — 9 a.m. May 14 — 11 a.m.
If you have a cause you’d like The Livewell Clinic to support, send your nomination to Christina@ thelivewellclinic.com. In the email, make your case for the cause, making sure to include the reasons why it’s important to you. Then, if your particular cause is selected, we will sponsor an event in support of the cause, participate in the event as a team, and make a donation to the cause in your name!
Livewell Chat
Topic: Exercise — May 1 at 5 p.m. Personal Trainer coming to the clinic May 1 to share sample exercise routines you can enjoy at home. Yoga Class — May 8 at 5 p.m. Corinne Fenske from Natural Grocers will be coming to talk about pre- and post-workout nutrition as well as nutrition on a budget on May 15 at 5 p.m.
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Dr. Zac Watkins on Staying Physically Fit INSIDE 13375 University Avenue, Suite 100 Clive, IA 50325
We're Growing! How the Livewell Team Stays Fit
The Best Way to Get More Protein What Cause Are You Passionate About?
The Key to a Memorable Vacation
The virtues of buying locally sourced food and supporting small businesses have been widely extolled. But we rarely think to apply the same practices when we travel. Many Americans spring for all-inclusive packages when planning their next summer vacation, but doing so means they’ll miss out on some of the best aspects of the culture they’re visiting. Part of the joy of traveling is having new experiences you can’t have at home. Whether you’re in another state or another country, you owe it to yourself to seek out the unique aspects of that location. But to find the character and quirks of your destination, you’ll have to explore beyond the hotel lobby. FOOD Why have a cheeseburger from a fast-food chain when you can try a local favorite? A great way to start is by asking your taxi driver or hotel concierge about their favorite place to eat. You’ll discover new foods and flavor combinations, and the locally owned restaurant is sure to appreciate your business! ENRICH YOUR VACATION BUY LOCAL WHEN YOU’RE ABROAD
ART Just as your town probably has local artisans who produce unique and interesting work, the same is true for your vacation destination. Anyone can get a gift shop bauble that was mass-produced somewhere else. Take the time to peruse market stalls and craft fairs while you travel. It can lead you to some truly special souvenirs, and you’ll support the arts and traditions of the region! PEOPLE While you’re out sampling local restaurants and exploring local markets, you’ll meet plenty of local people. Don’t be afraid to strike up a friendly conversation. You can make new friends around the globe and learn about their unique experiences. One of the most enriching experiences in life is meeting new people and gaining new perspectives. MEMORIES Treasured memories are the best souvenir you can bring home from any vacation. So you owe it to yourself to get out and explore!
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