Prairie Health & Wellness Newsletter — November 2024, Edition 11
Meet Our Newest Personal Trainer!
We're excited to introduce Krystin Noder, the newest coach at Transform Training! Krystin brings her passion for fitness and personalized coaching to help clients reach their goals. With availability in the early mornings, evenings, and on Saturdays, she's ready to work with new clients. Whether you're just starting your fitness journey or looking to take your training to the next level, Krystin is here to support you every step of the way!
Check Out the Latest Episode of the PHW Podcast!
Episode 8, “Physical Therapy 2.0 with Jason Mettling,” features Dr. Davis and Jason Mettling, Director of Therapy Services at Phoenix PT, discussing holistic, patient-centered physical therapy. Together, they explore how stress, movement, and strength training are key to recovery, with Dr. Davis sharing his personal success story under Jason's care.
Pillar of the Month: Movement
Exercise is a great way to support the immune system and maintain balanced blood sugar levels.
Nutritional IV Services
We offer several nutritional infusions to support wellness based on the needs of our patients. IV infusions are helpful because we can deliver higher doses of nutrients into the bloodstream than we are able to absorb in the gut. This time of year, we see a lot of benefit with the Immune Support IV. The Immune Support IV is a blend of B vitamins, high dose vitamin C, and glutathione. This particular infusion is aimed to boost the immune system and help you stay well during cold and flu season.
A Word from Evan Monahan, APRN
HEALTHY HOLIDAY HABITS
The holiday season is a time of joy, celebration, and connection with loved ones. It is also a time when our healthy routines can get thrown off track! With the abundance of food, busy schedules, and long to-do lists, keeping our healthy habits in check can feel challenging. Here are some tips to keep our Pillars of Health balanced during this holiday season.
- 1. Prioritize nutrition: Balance holiday treats and indulgences with nutrient-dense foods and plenty of protein throughout the day. Maintaining adequate hydration can also help with cravings. Focus on grabbing pieces of turkey, ham, or an extra deviled egg to keep your intake protein-focused. This will help keep your blood sugar levels stable and make you less likely to crave sugary desserts. Keep your favorite water bottle handy and full of water, or electrolytes if desired. You'll feel better staying hydrated and again less likely to grab a sugary snack.
- 2. Be mindful of carbs and calories: According to research from the Calorie Control Council, a typical holiday dinner can carry a load of 3,000 calories!! Most Americans don't need more than 1800-2000, and that's even a generous estimate, so downing 3000 calories in one meal is WAY more than people need. Remember, a large intake of carbohydrate-rich foods sets us up for a ride on the blood sugar rollercoaster, which often leads to us not feeling great and usually reaching for more to make ourselves feel better. If you can't resist heading back for seconds, remember to keep it protein-focused and grab some extra turkey! Consider swapping refined sugars for natural ones, like honey or maple syrup. Check out the website linked below for helpful sugar swaps.
- 3. Stay active: With busy schedules around the holidays, finding time to exercise can be difficult. Luckily, there are plenty of ways to incorporate movement at home or even into your family traditions! Consider taking a family walk after meals, setting aside time for a free YouTube workout (some are even geared toward families with kids!), or doing hand weight & resistance band exercises. Staying active will help to lower stress levels and boost your mood. Studies have also shown even brief after-meal walks can have a significant impact on blood sugar levels. Evidence shows that the longer or more often our blood sugar levels are elevated, the more inflammation we see in blood vessels and tissues, so grab those tennies and get some steps in!
- 4. Prioritize sleep: In the excitement of the holidays, sleep can often suffer. Lack of sleep or poor quality sleep affects our energy, mood, and immune system. Make sleep a priority by sticking with a regular sleep schedule. Also, keep in mind that alcohol consumption and stress often have a negative impact on the quantity and quality of sleep.
- 5. Stay connected: Sometimes, the holidays can bring up feelings of loneliness, stress, or grief. Staying connected to friends and family that bring positivity or lift you up can help with these difficult feelings. Calling a friend, meeting for coffee with a loved one, or scheduling a visit with a trusted counselor or therapist can help you feel more grounded during this busy season.
- 6. Manage stress: The holiday season can be stressful with packed social calendars, travel, and more. To help manage stress, carve out time for relaxation and self-care. This can be done through meditation, prayer, going outside for fresh air and vitamin D, or sitting down to cozy up with a good book. Carving out time for this mental “downshift” will help keep stress levels low so you can better enjoy the season!
By adopting these healthy habits, you can enjoy the holiday season to the fullest while staying on track with your health goals. This season is a time for balance - enjoy celebrations and do what you can to care for your body! Happy Holidays!
Supplement Highlight: Vitamin C
When one thinks of immune support, vitamin C is often at the top of the list! Whether you prefer a delicious tasting powder (Immuno-C), or the convenience of a capsule (Vitamin C MD), our vitamin C options won't disappoint. Complete with bioflavonoids, vitamin C helps support a more robust immune response, something everyone wants during cold and flu season. Vitamin C can also help reduce inflammation, supports collagen synthesis (for strong skin and tissues) and assists with the absorption of iron.
Checkout our Holiday Dessert Cookbook! Includes multiple Gluten-Free & Dairy-Free Recipes.
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