The Livewell Clinic - February 2019



13375 University Avenue, Suite 100, Clive, IA 50325||515.279.9900

Love Your Health Love Your Life

and they believe success is unlikely. Their mindset isn’t preparing them for success. Instead, they’re putting their faith in past experiences rather than being open to our expertise. Ultimately, these patients don’t believe they deserve a healthy life, and they set themselves up for failure. Wellness starts from within, and when people can embrace that and appreciate who they are, they see better results. It’s never easy to start, and sometimes it can be difficult to maintain a lifestyle that has a focus on health and wellness. We live in a quick world full of instant gratification through social media and fast food. We crave what isn’t good for us and slog through fulfilling what is. But there’s nothing more rewarding than completing a workout you never thought you could do or actually enjoying a quick, healthy meal, because you know you’re doing it for all the right reasons. The best part about these healthy results is that you then get to live the life you’ve always wanted. As a family, my wife, our kids, and I love to spend our free time boating on the lake, either skiing or hiking in the Colorado mountains, and walking through the zoo and science center. We work hard to maintain our health and wellness and buildThe Livewell Clinic so we can spend plenty of time also playing hard with our kids. We want them to lead full and enriching lives, and we believe teaching them how to love their health sets them up to do that.

When you make health your No.1 priority, you affect so many other valuable facets of your life, as well. Putting your health first doesn’t mean you are neglecting other priorities. It means you’re putting your well-being — and therefore, your family —before everything else. You put yourself in a position to love your life simply by taking care of your health. Even better, you teach those who mean the most to you why this matters. My wife and I value raising healthy, happy kids, and we’ve found getting your kids actively involved in their nutritional choices from a young age sets them up for success. Our kids have lunch boxes that include various slots to store different parts of their meal, and we pack most of the slots for them. But they get to choose what to fill in the remaining sections —under our watchful eyes. When you first try this, your kids are going to do what every kid does and ask for the most outrageous food they’ve ever eaten. Most will ask for candy or sweets, but if you continue to say no, their focus will soon shift to healthier options. We’ve found that our kids are now asking for whole, healthy foods instead of sugar-loaded junk. They’re learning what foods make them feel good, and they are watching their mom and I take care of our bodies. They know why we maintain a regular gym routine, adhere to certain food groups, and focus on our mentality. We’re making ourselves healthier and happier so they can be, too.

It’s extremely discouraging to us when patients first come to see us and they’re already full of complaints. They hate this and that about themselves,

And it will work for you, too.

317-776-9942 515.279.9 00 –Dr. Z a c Watki ns


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Hear From Our Clients Who Are Living Well!



Family game night is a time when a family can forget about all of life’s commitments and bond over a good old-fashioned board game. But the old, tatteredMonopoly box or worn-out UNO cards can leave something to be desired, and the classics might be getting a little dull. If you’re tired of playing the same board games over and over, it might be time to start looking for ways to change things up. Here are four tabletop games you might not have heard of that are perfect for spicing up family game night. Mysterium Your family will love delving into this cooperative murder mystery game that is a mixture of Clue and Dixit. You can play as the ghost or as one of the mediums who enters the haunting. The ghost player gives eachmedium a clue or vision about a potential murderer, and the mediums have to guess which person, room, or weapon was used to murder the ghost player. After each turn, the ghost reveals whether each of the mediums’ guesses are right or not. If all of the mediums succeed in guessing correctly by the seventh in-game hour, they work together to find the true murderer. Laser Chess A classic game of chess is a great way to spend an evening, and it just got a little more interesting. Laser chess includes all the problem-solving skills a typical chess game offers but with a twist. At the end of each turn, a player fires a small laser beam that bounces off the mirrored chess pieces. If it hits the non-mirrored surface of a piece, that piece is taken by the player. A player wins when the opposing player’s king piece is illuminated. Catan Welcome to the island of Catan! After a long voyage at sea, the people in your expedition compete against other seafarers in building settlements. Enjoy the 45–90-minute game as you and your family build roads, barter resources, and race for absolute supremacy on Catan. One NightWerewolf Every night, werewolves prowl around the village, and it's up to the villagers to find the werewolf once the sun rises—before it's too late. Each person plays a unique role with different abilities to help find or conceal the werewolf. If the werewolf is caught, the villagers win the game, but if the werewolf manages to escape, the villagers lose.

"My chronic aches and inflammation were making my work as a massage therapist impossible. I’m a firm believer in getting to the root cause and turned to Livewell for answers. I’m ecstatic to report that, after following all of the advice and treatments, I’m a new person with way more energy to care for my clients. Thank you!" -Heather Brown

"Day 6 of 12 days of gratefulness! We have said it before, but we would be remiss if we didn’t say it again! Thank you to Dr. Lori Miller and the The Livewell Clinic staff. Dr. Abbi has diabetes, celiac disease, hormone imbalances, and generally speaking has been an autoimmune mess. It has been quite a journey over the past 12 years trying to put a finger on how exactly to tackle everything. The Livewell Clinic has been the golden ticket! Dr. Lori took a diligent look at the symptoms, signs, and lab work, made changes to Dr. Abbi’s supplements and lifestyle, provided vitamins via IV therapy, and things have begun normalizing. Change isn’t always easy, but with patience comes reward. If you feel like you have 'tried everything' but haven’t tried Livewell, please check them out!" -Designed 2 Move Chiropractic & Sports Rehabilitation

Now you can bring some exciting variety into your family game nights. Don’t miss out on these excellent tabletop games, and most importantly, have fun!



With a new wellness fad coming out every week, finding a way to be healthy can feel overwhelming. But at The Livewell Clinic, we know anyone can achieve mindful wellness, especially when they adhere to these five tenets of health. 1. Nutrition To effectively teach our patients how to meet their goals, we teach them to think of food the way it was meant to be thought of: as fuel. What you put into your body sets the foundation for its functionality, and when you fill it with junk and sugar, you set yourself up for failure. 2. Hydration You may feel like you need caffeine to get through the morning, but your body is screaming for you to stop. Drinks like alcohol and caffeine dehydrate you, makingThe Livewell Clinic’s well-vetted suggestion to drink your bodyweight in ounces every day nearly impossible. Instead, try green teas and fruit-infused waters to add some zing to your hydration. 3. Sleep Much like nutrition, sleep sets your body up for the day, and when you don’t get enough, your body is in danger. To the

disappointment of night owls, an hour of sleep before midnight is equal to two hours of sleep after midnight. Going to bed earlier and getting a full 7–9 hours of sleep can improve your mood and help you avoid illness. 4. Stress Management With information becoming more readily accessible, it’s hard to tune out the world. But it’s important that you do! Dr. Watkins does this by shutting his phone off around 7 p.m., after which he spends time meditating, journaling, and relaxing. Internal check- ins allow him to keep his focus, making the other tenants on this list easier. 5. Supplementation Everybody has an area of nutrition they need supplemented, and through a series of blood tests and trials atThe Livewell Clinic, we find our patients supplements that will set them up for better health and wellness. Whether it's through oral supplements or IV vitamin therapy, filling gaps in wellness through vitamin control gives your body the boost it needs. AtThe Livewell Clinic, we educate our patients to live by these five tenets every day. To learnmore about howwe can help you, visit

Livewell Events


Ingredients • 2 bone-in porterhouse steaks

• Kosher salt and fresh ground black pepper, to taste • Lemon wedges, for serving

• 1/4 cup olive oil • 2 sprigs rosemary Directions

Intro to Living Well • Feb. 6 - 5 p.m.

• Feb. 11 - 5 p.m.

Directions 1. 30 minutes before cooking, remove steaks from fridge to bring them to room temperature. 2. Heat a grill or large cast-iron skillet to high. While heating, brush steaks with half the oil and season liberally with salt and pepper. 3. Place steaks on the hottest part of the grill or pan and cook for 5 minutes. 4. Flip steaks and baste with remaining oil, using rosemary sprigs as a brush. If cooking in a pan, place sprigs next to steaks after basting. 5. Cook for 5–6 minutes for medium-rare. 6. Let steaks sit for at least 5 minutes, slice against the grain, and serve with bone. Inspired by Saveur magazine

• Feb. 16 - 9 a.m.

• Feb. 20 - 5 p.m.

Detox Wrap-up Celebration Feb. 4 - 5 p.m. Livewell Chat Feb. 12 - Intro to the 5 Tenets of Health

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INSIDE 13375 University Avenue, Suite 100 Clive, IA 50325

Taking Care of Yourself Through Wellness

Bring Variety to Family Game Night Hear From Our Clients! The 5 Tenets of Health Livewell Events Bistecca Alla Fiorentina

Prepare for an Adventure in Lapland



Scandinavians cherish their public lands, and the trail systems are well taken care of. Hikers and backpackers can enjoy the stunning beauty in both late spring and summer, as well as a chance to see the midnight sun. Because of its far-north location, Swedish Lapland receives close to 24 hours of sunlight from June through early August. Between the boulder fields, mountains, and stunning glacial lakes, hiking here is a treat. While hiking, you may spot reindeer herds or lemmings (a small rodent similar to a hamster) racing around rocks. The Sami people have herded reindeer for thousands of years through this very land. In the summer, keep an eye out for blueberries, lingonberries, and the brightly colored cloudberries. Because of the Arctic climate, weather conditions can change quickly from sunshine to rain and heavy fog, so it’s best to dress in layers and bring wind and rain protection if you plan to venture into the backcountry.

If you’re eager for a new adventure in 2019, you’ll surely find it in Swedish Lapland. With trail systems that take you into the Arctic Circle, the northernmost region of Sweden is home to national parks, glaciers, reindeer, the beguiling midnight sun, and spectacular night skies. Though winters are cold, one benefit of traveling to the region in this season is to catch a glimpse of the night sky. The northern lights are visible from a few remote locations like Abisko National Park, one of the first established national parks in Sweden. Traveling to Abisko is an adventure in and of itself. From Stockholm, the fastest option is to take one of only two airlines that fly into Kiruna, then travel by train to Abisko. Despite the challenge of getting there, adventure-seeking visitors from around the world arrive each winter to experience the Arctic beauty. Winter attractions include ice skating, snowshoeing, and the Scandinavian sauna (this last one is a must any time of the year). Befriend a Scandinavian and you might be treated to some pickled herring or even a princess cake, a raspberry-filled dessert covered in marzipan.

The fantastic scenery of Swedish Lapland awaits you, no matter when you decide to take your trip. What are you waiting for?


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