The Wellness Studio - March 2020

The Wellness Studio MAR 2020


THANK YOU, TEAM! Honoring the Employees of The Wellness Studio

I have enjoyed the opportunity to share a few stories from my life in this space every month. Thank you so much for reading along! I want to do something a little different for March. I feel so lucky to work with The Wellness Studio team, and with luck being such a big focus in March, I decided there is no better topic for me to write about than The Wellness Studio’s employees. Ever since I started at The Wellness Studio, everyone has been kind, welcoming, and helpful. They are very accommodating to whatever I need to help our patients, and I know that makes patients feel comfortable, too. It’s a great environment for both employees and patients! I have to start this tribute with our boss and the owner of The Wellness Studio, Dr. Iseke. I have a lot of respect for him, and I can tell Dr. Iseke always has the patients’ best interests in mind. You can tell he really cares about the work we’re doing, and he goes out of his way to offer effective yet affordable treatment options. Next is Jackie, our office manager. Jackie is one of our longest- tenured team members, and she has been with Dr. Iseke as the practice has grown. From what I’ve seen, she’s a very good right- hand person for Dr. Iseke. Many patients know Jackie because she is very outgoing and welcoming to anyone who comes to us for treatment. She’s assertive and straightforward, and she is very good at bringing people out of their shell and making them feel like they belong. Olga is one of our most knowledgeable team members. She uses a lot of common sense, and I can always rely on her. From my personal experience, I know Olga gets much of her medical common sense from being a mom with three kids! And beyond her expertise, Olga is also very sweet and kind. She isn’t intimidating, which I know can be really beneficial for patients.

She’s a good mom and a good nurse, and she’s even our go-to person when it comes to beauty. She’s up to date on all the latest trends!

And finally, there’s Jessica. She’s just in her early 20s, and she’s one of our hardest workers! Jessica is one of the sweetest people in the office, and we all enjoy listening to her stories about her boyfriend and her family. I can tell she’s very eager and willing to learn, and I know she is going to do many great things in her life. And that’s it! We may be a small team, but I’m proud to work with each one of them. Thank you, Dr. Iseke, Jackie, Olga, and Jessica! You each make work easy and fun, and I appreciate the work you do. —Denise Dial



NEED A BOOST? Natural Supplements to Increase Your Energy

As spring kicks off, many people will be tempted to grab a Monster, Red Bull, or Rockstar to get through the day. Energy drinks may give you a quick boost, but the high levels of caffeine and sugar can lead to migraines and increased anxiety. If over-consumed, these drinks can even lead to Type 2 diabetes. To avoid these health hazards, try out a few of these natural energy boosters instead. Ashwagandha is an evergreen shrub found mostly in India. As part of the Ayurveda system, an alternative medicine practice from India, it’s also known as “Indian ginseng.” The Alternative Medicine Review published a study indicating ashwagandha increases the body’s resilience to physical and mental stress by lowering levels of the stress hormone cortisol by 28%. Ashwagandha can also help you through long workouts and the 9-to-5 grind because it may also improve brain function, including memory. You can get ashwagandha in pill form at most convenience stores around the world. ASHWAGANDHA

during high-intensity activities, short-duration exercises, and sports, including football, shot put, and weightlifting. This compound is found in red meat, pork, poultry, and fish, and when consumed, it releases phosphates that give your body a quick burst of energy. Ingesting more than 5 grams, though, will leave you feeling bloated with a lot of stomach discomfort. Creatine powder can be found at most wellness stores.


Beetroot powder is made from the roots of the beet plant and is rich in nitrate. Nitrate relaxes blood vessels, creating increased blood flow and oxygen delivery. This enables your body to produce energy more efficiently and maintain energy levels, making beetroot powder a great aid for endurance sports like running, soccer, and biking. In the International Journal of Sports Nutrition and Exercise Metabolism, a study reported that athletes could work out for 25% longer when they used beetroot powder. Fatigue didn’t set in until much later in their workout, which improved their training and performance.

This spring, say goodbye to energy drinks and get the boost you need with one of these natural energy supplements.


THE LATEST IN HAIR REGENERATION The Wellness Studio Adds Exosome Treatment regeneration. For starters, there are two forms of application: injections and a practice that mirrors the microneedling process. Like PRP treatments, a serum is created through the extraction of the patient’s blood. This means the healing properties found in the exosomes will come straight from your body and no other outside sources! In the injection process, a very small needle is used to insert the extracted exosome serum into the scalp. The second form of application uses even smaller needles to deliver the serum into the scalp and foster hair regeneration and growth. Like PRP treatments, exosome treatments do require some outpatient guidance and consideration. Topical treatments may aid in the exosome’s ability to regenerate hair growth, while a nutritious diet has been shown to positively influence exosome effectiveness. ( Note: Our team can help you plan an optimal diet after your exosome treatment!) While exosome use for hair growth and restoration is still continually being researched, the findings have been very positive for patients suffering from hair loss. Many experts believe this treatment can be a powerful tool to aid those who are suffering from hair loss.

Many people don’t realize creatine is a natural energy booster because they get it mostly in processed, high- sugar energy drinks. However, in doses less than 5 grams, creatine provides impressive benefits

Cells are powerful microscopic building blocks for life, and each component to a cell impacts how organisms function. As experts continue to study and learn more about these life-sustaining environments, researchers are learning that one of the pieces that makes cells so powerful can also be used to help those suffering from hair loss. Our team at The Wellness Studio just added this very treatment derived from the cell to our hair regeneration options! Exosomes are responsible for communicating genetic signals between cells. These carry information about the function of a cell, and like stem cells, they empower other cells to mimic their function, making them ideal for hair growth and restoration.

The process for exosome application and treatment is similar to platelet-rich plasma (PRP) treatment for hair

Learn more about this process, its costs, and other treatments for hair regeneration by visiting our website at or call 562.980.0555.



DOES KETO CUT IT? Creating a Lifestyle With Fewer Carbs and More Healthy Fats

There are many diets and experts who claim to have the “next best thing” for weight loss. It can be confusing to sift through a sea of diets to know what is going to work best.

The ketogenic diet (often called the keto diet) has gained a lot of traction among experts and those who have shed serious pounds on the diet. This lifestyle can empower you to make wiser choices when it comes to your meals and nutrition, but understanding what it entails is essential to your success. The keto diet is founded on the ideas that our bodies thrive on fats and proteins and that carbohydrates are a contributing factor to many health problems. Protein provides energy to power us through our day, while “good fats” — monounsaturated and polyunsaturated fats — stabilize your body’s health. These fats often contribute to a lower risk of heart disease and decreased inflammation. Meanwhile, refined carbohydrates often contain large amounts of sugar, making them highly addictive and absorbed by our bodies at a faster rate. This usually means that after one serving, you’re hungry just an hour later. However, some powerful foods also contain high carb counts, like fruits, legumes, and whole grains. Moderate portions of these foods can fuel your body while limiting the negative effect of refined carbs. On the keto diet, consumers are encouraged to cut out the negative aspects of carbohydrates by reducing the amount they consume. Some variations of the diet call for more fats over protein — and vice versa — but the goal is to cut carb intake down to about 5% per week. Before jumping into keto, consider what you’re willing to give up and what plan fits into your life. Maybe you need to ease your way into the lifestyle, or maybe you need to focus on a protein-heavy diet for your active adventures. Regardless, you must fully commit to the lifestyle for the diet to work for you. Whatever route you choose, you don’t have to go it alone. Our team of experts at The Wellness Studio can help you develop a keto-focused plan that’s going to give you the best chance at success. Get started today by calling 562.980.0555. On March 17, we all dig into the depths of our closets, pulling out our green attire lest we become the victim of a pinching. Green clothing is a staple of St. Patrick’s Day, but curiously, historians are quick to point out that green wasn’t even the color St. Patrick was most known for. WELLNESS QUIZ


Inspired by Bon Appétit


• • • • • • • • •

1 eggplant, peeled and chopped

1 large zucchini, sliced into 1/4-inch-thick rounds

2 tsp salt

3/4 cup olive oil, divided

5 sprigs thyme

1 large onion, halved and sliced 1/2-inch thick

1 red bell pepper, chopped 2 garlic cloves, sliced 2 pints cherry tomatoes


1. Heat oven to 400 F. 2. In a colander, toss eggplant, zucchini, and salt. Let sit for 30 minutes and pat dry. 3. In an ovenproof pot, heat 1/2 cup olive oil. Add half of eggplant mixture, stirring constantly for 5 minutes. Remove vegetables from pot. 4. Tie thyme sprigs together with kitchen twine. 5. In the same pot, heat remaining 1/4 cup olive oil, and cook onion, pepper, garlic, and thyme for 8–10 minutes. 6. Add half the tomatoes and cook for 5 minutes. 7. Stir in original eggplant and zucchini mixture and top with remaining tomatoes. Do not stir. 8. Transfer pot to oven and bake mixture for 15–20 minutes. 9. Remove pot from oven and remove thyme bundle before serving.

What color is famously attributed to St. Patrick?

Email your answers to for your chance to be featured in next month’s newsletter!



3711 Long Beach Blvd., Ste. 200 Long Beach, CA 90807


The Wellness Studio











3 Eco-Friendly Home Swaps to Make When You Declutter

I t takes a special kind of person to enjoy spring-cleaning. For most of us, the satisfaction of a clean house doesn’t quite outweigh the hours of scrubbing, sorting, and slogging through heaps of unnecessary stuff. If you’re struggling to find the motivation to start your spring-cleaning, try flipping the paradigm: Instead of spring-cleaning, think of what you’re doing as spring- greening , and make some eco-friendly swaps along the way. Here are a few ideas to get you started. 1. Swap your plastic spray bottles for bulk or DIY cleaning products. According to a Statista report, in 2019, the household cleaners market was worth more than $31 billion, and it’s continuously growing. You can save money on cleaning supplies by taking the green route. When your current stock runs out, try buying bulk cleaners or making your own. Both options will save plastic because you can reuse your bottles, and they can help you avoid the harmful chemicals found in most cleaners. Visit and read the blog post “Zero Waste Cleaning Supplies + Recipes” to get started. 2. Explore alternative laundry detergents. If you’re used to using a plastic jug of liquid laundry detergent, it’s time to step out of your comfort zone. This spring, try exploring

greener alternatives like plant-based bulk laundry powder (Molly’s Suds is an excellent source). Or, if you’re feeling really

adventurous, you can even try adding all-natural cleaners like soap nuts or English ivy to your laundry loads. For more on the former, search “soap nuts” on, and read up on ivy detergent at

3. Say goodbye to paper towels. Paper towels are a mainstay in American homes, but do we really need them when a good old-fashioned rag can do the job? According to the Ocean Conservancy, 13 billion pounds of paper towels are tossed in the U.S. each year! This spring, quit paper towels and keep a stash of dish rags under the sink to do your dirty work. When you’re cleaning out your closet, you can even cut up old T-shirts and add them to your rag stash! If you’re brave, try giving up tissues, too — an old-school hanky does the trick. If you’ve made all three of these swaps, don’t stop there! To continue your green journey, visit any of the blogs mentioned above and start browsing.



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