Tips for Natural Healthy Living

Healthy living has always been an ongoing interest and passion. I continually research new information on health and wellness.

To my patients: One great thing about working with all of you is not only getting to know you and helping you with your symptoms in the course of Physical Therapy, but also sharing of resources and discussions on health, recipes, motherhood, and tips. Many of you have also helped me! 

Check this page often to see if any of your tips make it onto this page!

Live Healthy

Post-Partum Ladies: Did you know you can do more damage than good to your stomach muscles by doing sit-ups or crunches after the baby?

Often the muscles have a separation down the mid-line called a Rectus Diastasis after pregnancy that needs to be healed before you can successfully strengthen your abdominal muscles. For some women, this has never healed even if their kids are all grown. It is possible to heal this and re-strengthen your abdominal muscles at any age!

Please have your Women’s Health Physical Therapist evaluate this and help Get Your Abs Back! If this is not corrected it can lead to low back pain, bowel and bladder dysfunction, and pelvic floor dysfunction as well.

Post-Partum Ladies: Did you know you can do more damage than good to your stomach muscles by doing sit-ups or crunches after the baby? With a growing baby and belly your center of gravity shifts forward, which makes your calves (gastocnemius muscles) work a lot harder to keep you upright. The extra work on the muscles causes them to cramp especially at night!

See your Women’s Health Physical Therapist for some proper stretching tips.

With the scare about the environmental toxins, food toxins, plastic toxins, it is hard to find good products. For all moms with little ones, here is a good way to be sure your baby is drinking from a BPA-free bottle/sippie cup!!

Kleen Kanteen makes stainless steel water bottles that do not have any paint or lining on their bottles. They are great for adults and have extended their line to babies and kids. They make a small one that fits all Avent bottle and sip cup tops!

For a more natural approach to facial care, here is a great natural recipe for removing dead skin with natural alpha-hydroxy acids from fruits.

Mix ingredients together in a glass jar (a baby food jar works well) and store in the refrigerator for up to 4 days.

1/8 cup of lemon juice

1/8 cup of apple juice

1/8 cup of grape juice

1/8 cup cane sugar

Apply to your face with a cotton ball, leave it on for 10 minutes then rinse off and enjoy the results! (recipe found in Gorgeously Green by Sophie Uliano)

Are you on the lookout for great ways to fit whole grains into your diet?

Here is one to keep in your pantry. Quinoa, pronounced keen-wah, is an under recognized grain packed with goodness for your body! This grain is packed with good nutrition such as manganese, magnesium, iron, riboflavin (vitamin B2), copper, and amino acid lysine protein (about 16% protein). One half cup of cooked quinoa contains 2.6 grams of fiber. This is a great option for gluten-free diets as well.

Does your weekend breakfast often consist of pancakes or waffles? Try this healthier alternative waffle recipe that is chocked full of protein instead of all those sugary, processed, carbs!

Cottage Cheese Waffle Recipe

6 larges eggs

1 cup Low-fat cottage cheese

¼ cup canola oil (this oil contains more monounsaturated fats, the healthier kind of fat, than vegetable oil)

1 tsp of vanilla extract

1 tsp salt

½ cup of flour (I usually use whole wheat flour or a gluten-free alternative like rice flour)m the toolbar.

Put all ingredients in a blender or food processor and blend, then pour into your waffle maker!

Syrup Alternative: Put frozen blueberries or strawberries in a sauce pan and heat, add a small amount of sugar and puree for a healthier topping.

To learn more or to schedule an evaluation today,

call: 231.755.6410

or email: [email protected]