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APRIL 2019 LEDGER
13375 University Avenue, Suite 100, Clive, IA 50325|www.thelivewellclinic.com|515.279.9900
FOOD FIGHT
The Struggle With Eating Healthy and Sticking to It
Nutrition is perhaps the hardest part of our treatment plans here atThe Livewell Clinic. Patients have no problem coming in for tests and adhering to the supplement regimens we design for them, but when it comes to food, giving up favorites can be difficult—even when they’re unhealthy. I often advise people to start simple. Focus on foods that are grown and harvested from the ground, like vegetables and nuts. Adding these nutrient- dense foods to your meals will automatically give you a boost and inundate your body with proper vitamins and minerals instead of the starchy carbs and sugars found in processed foods. But the key to a great nutrition plan has very little to do with the food itself. Instead, it’s more about the person consuming the food. I cannot emphasize how important it is to get in the right mindset when you start a healthy meal plan. As is common when adjusting other parts of your health and wellness, starting an improved and healthy meal plan begins with identifying what you want to get out of the change. Are you hoping to lose weight? Do you want to be more alert and focused? Are you looking to build muscle? Your answers to these questions and others will help you determine which plan and what kinds of foods will be ideal for you. Once you have an established goal inmind, the next step is to just start , but be prepared. Yes, it’s going to be hard. Yes, you’re going to struggle. Yes, it will be worth it. You have to begin viewing your body as a vessel and food as the fuel that runs the machine. Until you adjust to this way of thinking, you can’t succeed. Food can still be fun; spending a Friday night out with your sweetheart indulging in wholesome comfort food is exciting and encouraged. That time you spend downtown enjoying good food and each other’s company is
wonderful for your social health. But when you choose to sit on the couch night after night, gorging on chips, a hoagie, and a soda, you’re doing nothing but harm to your body. Sure, I’ll admit that food tastes great, but the bloating, cravings, and sluggishness you’ll feel in two hours are not worth the taste. Food that is good for you and tastes good is worth it. And, yes, it does exist. It begins in a clean, healthy growing environment, and it’s brought to your table with little interference. Fresh, local, and healthy ingredients are obtainable, but they sometimes require a little bit of work. Unfortunately, our environment isn’t getting any cleaner. Our food, air, and water will keep getting dirtier, especially if we continue to avoid action. Instead of focusing on the negative parts of food and the things you cannot have, focus on what you can do. Get to know your farmers. Invest in good food. Surround yourself with people who support wholesome food servicing. Visualize where you want to be, and put that plan into action. (Some people may laugh, but I sometimes crop a photo of my face onto bodies that are a goal for me. It gives me a visualization of what I’mworking for!) AtThe Livewell Clinic, we have the support system to guide you through it. Learnmore about howwe can help you by visiting our website or calling our clinic at 515.279.9900. Our goal is to help you reach your goals—one healthy choice at a time.
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Getting Back on the Horse SHELLIE HENSLEY SHARES HER LIVEWELL CLINIC EXPERIENCE
N early two years ago, Shellie Hensley found herself on the ground, clutching her horse’s knee for support. She was feeding her horses at a rodeo event she attended with her husband, Randy, but a sharp, stabbing pain kept her from standing. And this wasn’t the first time something felt abnormal. By then, she had spent months with side pains and panic attacks. A 5-foot-8 farm girl, Shellie had recently swelled up to 220 pounds and didn’t have the energy to teach her horse-riding classes. After 40 years of riding, it was suddenly too much. An emergency room visit in July, three diagnoses, multiple prescriptions, and a painful month later, Randy insisted
father, who passed away in 2008, with certain foods, and forgoing the foods that were causing her so much physical painmade her reel with emotional pain.
This was taken at the KY Horse Park in Oct. 2017, just weeks after my liver cleanse.
“I went through a grieving process. I looked at what you’re taking fromme, instead of looking at (how)The Livewell Clinic was showing me how to live well,” Shellie said. “One night, when I was fixated on what I was giving up, it was like I heard my dad’s voice saying, ‘Just get over yourself. I’mwith you no matter what, but you’re associating my memory with this food stuff.’”
“If you keep doing what
you’re doing, you’re
Since then, Shellie adheres toThe Livewell Clinic’s “yes” food list, does IV therapy when she needs it, has significantly lowered her blood pressure medication, and has felt well enough to fulfill her dream of owning goats. Shellie and Randy have lost weight together —Shellie said Randy has lost the most and looks “fabulous”—and Shellie’s inflammation has disappeared. July 2017, the week before I got sick and made that ER visit.
going to get what you got.”
they callThe Livewell Clinic on a recommendation from friends.
Best of all, she’s back where she belongs: on her horse.
They visited the clinic in September 2017, and that’s when something
“The Livewell Clinic changed my life,” Shellie said. She’s reminded of something her father used to say: “If you keep doing what you’re doing, you’re going to get what you got.” This was January of this year. Our anniversary was in December, and Randy surprised me with this Andalusian gelding named Jalisco (Ha-Lee- Sco). He is fromMexico. My wellness journey brought me a new equine partner and new riding challenges —hard to believe after 40 some years in the saddle, I feel like I am 30 again!
clicked for Shellie. For years, she had helped horses withmetabolic syndromes, and she knew they needed a change in diet and exercise. But she never realized this could happen to her, and that thought terrified Shellie.
“... I didn’t like what I had at that point, which was potentially illness … and potentially dying,” Shellie said.
Shellie was eventually diagnosed by her former physician with nonalcoholic fatty liver, whichmeant her liver was overloaded and couldn’t filter out toxins. Her physician told her there was nothing they could do, leaving Shellie to continue to swell and her blood pressure to skyrocket. AtThe Livewell Clinic, Shellie was immediately put on a liver-friendly diet and underwent IV therapy, but transitioning to a new diet and lifestyle was not easy for Shellie. She associated memories of her
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Meal P lann i ng Made Easy Wi th These 3 T ips
WHAT’S FOR DINNER?
MAKE A PLAN This might seem obvious, but you have to be prepared. Start by browsing through recipes and catalogs. Find good (and healthy) deals at your grocery store, browse the choices in your pantry, and search for recipes in cookbooks and online. Then, decide how you want to plan. For example, do you need to write everything out, or would an app be an easier choice? At The Livewell Clinic, our experts and coaches are there to help you create a plan that’s perfect for you. Don’t dive into meal planning without an idea of what you want. Talk it out with your family, do your research, and document it. KEEP IT FUN Keep your meals light and fun, but be sure to anticipate cravings. For example, with chicken and broccoli as your prepped base, you could create a grain-free stir fry, a twist on spaghetti with a squash and fresh tomatoes, or mix the two with broth for a lean soup. The options are endless, and you can help curb your cravings with variety. Additionally, offer yourself some options in your snacking. At The Livewell Clinic, we encourage our patients to try fun options like pistachios, olives, jerky, and our Livewell Clinic collagen bars. If you need help beginning a meal-planning regimen or want more guidance with your nutrition, our experts are here to help. For more information, give us a call at 515.279.9900.
How many times do you find yourself standing in front of your fridge, scrambling to make dinner while fighting off
the grumbling in your belly? And how many times has this resulted in you reaching for the easiest,
unhealthiest option?
To mitigate this, meal planning can be a fruitful way to curb your cravings, cut down on cooking, and set you up for nutritional success. Follow these tips to get started. BE STRATEGIC One of the biggest misconceptions about meal planning is that you have to make meals at the beginning of every week and eat the same thing every day. In reality, there are many forms of meal planning. Some planners like to prep all their ingredients and throw it together each night, giving them variety. Others like the ease of preparing a month’s worth of food for the freezer. Find what works for you in order to be successful.
Livewell Events
EASY BACON & SPINACH STIR-FRY Inspired by OhSnapLetsEat.com
This super easy stir-fry is the perfect weekday dinner. It manages to pack a ton of flavor using just a handful of ingredients. Ingredients • 3 slices bacon • 3 cloves garlic, coarsely chopped • 2 bunches spinach • 1 teaspoon crushed red pepper • Salt and black pepper, to taste
Intro to Living Well This experience will include Q&Awith our clinicians and an opportunity to have all your questions answered by members of our team. Our office will be open if you'd like to have a tour of our facilities as well.
Directions
• April 2 - 5 p.m. • April 13 - 9 a.m.
• April 16 - 5 p.m. • April 27 - 9 a.m
Directions 1. Heat a large skillet to medium. 2. While skillet is warming, cut bacon into squares.
Facebook Live Join us live on Facebook to learn about nutrition. • April 10 - 12 p.m. Central Standard Time • April 24 - 12 p.m. Central Standard Time
3. Cook bacon until fat is rendered and bacon is almost to your desired doneness. If desired, you can remove bacon fat from skillet and replace with 1 tablespoon oil. However, keeping the fat is recommended for flavor. 4. Add garlic and cook for 1–2 minutes. 5. Add spinach and crushed red pepper and stir-fry for 10 minutes. 6. Season with salt and pepper, and serve.
Livewell Chat • April 9 - Topic - Nutrition
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INSIDE 13375 University Avenue, Suite 100 Clive, IA 50325
Beginning a Healthy- Eating Regimen
A Client Shares Her Story
Easy Meal Planning Advice
Livewell Events Easy Bacon and Spinach Stir-Fry
Three Travel Myths Debunked
PARIS ON A BUDGET? THREE TRAVEL MYTHS YOU SHOULD STOP BELIEVING
Traveling has many social and educational benefits, but some people have hesitations that prevent them from jetting off on new adventures. Below are three debunked travel myths to give you some ease as you plan your summer vacation! Myth: Vacations are expensive. Fact: You can travel anywhere on a budget. Tracking flights to score the best deal, setting spending limits, and packing meals are a fewways to save money. Hostels and Airbnbs are great alternatives to spendy hotel stays. Additionally, you don’t have to cross the country to have a great trip. Every state has museums, unique roadside attractions, historical sites, and a booming nightlife. When you know your price limits and what you want to do, traveling can be a fun and inexpensive venture. Myth: Traveling is dangerous. Fact: If you’re smart about what you do and where you go, traveling can be safe. Go with your gut and only stay somewhere that is approved by travel guides. Visit places you feel comfortable in, and do your research by reading travel blogs, websites, and books to find places that have been
vetted by others. Traveling in groups can also be a great way to lower your risk of danger. As long as you plan ahead, you will have a safe trip.
Myth: Jet lag is caused by a lack of sleep. Fact: While jet lag canmake you sleepy, it’s actually caused by a disruption in your circadian rhythm. Our bodies are cyclical, and the circadian rhythm is set by both a natural need for your body to reset and outside forces, such as your job, time zone, and diet. Travel can disrupt this rhythm and routine, which leaves you lethargic during and after your vacation. Sticking to water before and during your flights and staying physically active during and after traveling are great ways to fight jet lag and get back into your normal rhythm. Don’t let these travel myths keep you from seeing the world. Set a budget, go with your gut, and prepare for a shifting rhythm to make your next adventure the best one yet.
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