Office Closure

Keeping you up to date regarding office closure during COVID-19. Stay Home Save Lives 2020

I hope that everyone is staying sane and keeping healthy as we navigate this new terrain of social distancing to flatten the curve of the COVID-19 outbreak. The office has been closed this week (March 16-20th, 2020) and will remain closed this coming week. It was a hard decision to make, because I know so many of you rely on my services to minimize pain and help you live your best life.

I decided to close because I hope that the more we stay home now, the shorter in the long run this whole thing will last. Here is a link to a good article about how social distancing will help. I also closed because like many of you, I have two small humans that are now out of school and in need of some supervision and a new routine in their lives. It has been a nice week being home as a family, trying out some new home learning programs, building lots of LEGO, playing in the yard, and doing some family workouts. Currently, the schools are expecting to remain closed until April 28th, so I have been busy working on some home school studies to keep my kids busy and on track learning. Thankfully I have a sister who is a teacher living in China, so she has been ahead of this wave and has been sharing a lot of online resources.

In the coming weeks I hope to get back into the office and open the schedule to see patients again. I expect my schedule to be limited to start as we in the office are trying to stagger our calendars to minimize the amount of people coming in contact in the waiting room. We have also upped our disinfecting practices being extra cautious to keep everyone safe.

If you currently have an appointment scheduled hang tight and I will be in touch if anything needs to be changed or canceled. If you feel uncomfortable coming and prefer to stay home for now, not a problem. You can call or text the office to cancel your appointment. Also if you have been having any symptoms (such as a fever, cough, or shortness of breath), have been in contact with anyone sick, or have recently traveled, I ask that you call and cancel your appointment.

Any of you that are running low on your supplements. You can let me know what you need and I will have it shipped directly to you. Standard Process charges $13 for these drop shipped orders which I am currently cost splitting so $6.50 will be added to the supplement total.

I also wanted to let everyone know that I am available for virtual appointments for nutrition and supplement recommendations. If you would like recommendations for bolstering your immune system or any health concern these appointments will be done via zoom or FaceTime. The way these appointments work is the same format I use in the office for nutrition consultations and are scheduled as a 30 minute appointment. I have a questionnaire that I will send to you and once it is filled out we will go over it, discuss your main concerns, and I will create a nutritional supplement plan for you to follow. The supplements can be drop shipped directly to your house in 2 business days.

Call or text the office for more information or to schedule a virtual appointment (541) 915-2257

In the meantime, stay home and health. The best thing we can do in times like this is take good care of ourselves. Practicing good self care will increase our overall immunity and keep us as healthy as possible. This includes what we eat and drink, how we sleep, how we move, and what our mindset is.

I want you to know I am here for you and want to support you in anyway that I can. You can call or text me with questions or fun pictures of what you are doing. Connect with me on instagram for positive daily affirmations and images. If there is anything you would like to see more of from me, let me know! I got time.

My Recommendations for staying Healthy:

- During Stay @ Home and Beyond-

EATING:

Eat as much fresh nutritious whole food as you are able. The more color and diversity we have in our diet the more nutrients we are getting. When home all day and stressed it is easy to want to binge eat junk food or comfort food, but this is not the time to over do on sugary of highly processed foods. Sugar actually suppresses the immune system by about 40% starting 30 minutes after eating and lasting 4-5 hours. Sugar can also spike our blood sugar while increasing hunger and cravings for more sugar which is a bad cycle if you are stuck at home with limited resources. Stick with healthy meals with lots of vegetables, moderate amount of protein, and some healthy fats. For snacks you can try nuts and seeds, vegetables, and fruits. Try to eat on a regular schedule at the same time each day, this helps the body know when food is coming and regulate our hunger. READ MORE HERE

DRINKING:

Remember to drink plenty of water. To be well hydrated we must drink 1/2 of our body weight in ounces of water everyday or more! That is 50 ounces of water for every 100 lbs. When you find that you are wanting a snack or craving something to do, try a glass of water first. Many times thirst feels like hunger when we are not use to getting enough water every day. Start your day with a nice tall glass of water will set the stage for drinking more water all day long. Challenge yourself to get your target amount in everyday. Avoid soda pop, fruit juice, excessive alcohol, or drinking coffee all day, these can be more dehydrating than hydrating and again be hidden sources of sugar. You can drink decaffeinated herbal tea, or add some lemon or berries to your water if you need some different flavors. READ MORE HERE

SLEEPING:

Getting a good nights sleep is the most important thing we can do for our health. We can eat right, exercise and doing all the good things but if we are not getting good sleep we will not see the results we want. Have a goal of getting 8 hours of sleep every night. This means having a regular schedule where you go to bed and get up at the same time everyday. To get good sleep I recommend turning off all devices at least 2 hours before bed. The blue light emitted from screens (TVs, computers, phones, tablets, etc) interfere with our ability to fall a sleep and get deep sleep. If you must be on a screen in the evening, consider getting blue light filtering glasses. READ MORE HERE

MOVING:

Just because you are stuck at home doesn’t mean you cannot exercise. Find a way to move your body everyday. Right now many exercise companies are offering free trials for their online programs, so check out something new. You don’t need any fancy equipment to get a good workout in. Air squats, lunges, jumping jacks, burpees, walking, running, etc all get the job done. Some of my favorite workouts are Tabata style or High Intensity Interval Training (HIIT) where you work hard in short bursts of time followed by a short recovery period for multiple rounds. Example: 20 seconds or work followed by 10 seconds of rest, repeated for 8 rounds. There are millions of examples on the internet or reach out to me and I can give you some direct suggestions. These workouts can be scaled to your fitness level and are something the whole family can do together.

THINKING:

It can be very easy to go down the rabbit hole of despair in times like these, today we are in constant contact even when we are alone. I encourage you to limit your exposure to the news and social media. If you are feeling overwhelmed or constantly checking your feeds it is time to unplug. Set a timer for 30 mins or less when you want to check into the news, stay informed but don’t let it consume you. Take this time to reflect within and check in on what is really going on inside you. I hear all the time from patients that are too busy to meditate or exercise or eat well and wish they had more time to be present in their lives. Well here your go! Take this time to slow things down and be in this moment. We don’t know how long all this will drag on and it is easy to get scared, anxious, stressed, and overwhelmed. Take a breath and bring yourself back to this moment.

Take time to pause and be positive about what you have at this moment. I encourage everyone to get outside everyday, even if it is just sitting in your back yard. Breathe fresh air. If you can, go for a walk or a run. With spring starting to blood, get out in the yard and work in the dirt. Connecting to the earth can ground us in the moment and help with anxiety and stress. I like to walk barefoot in the yard, feeling the sunshine, and looking at my plants that are starting to bud and bloom. This is a great time to read a good book. Pick topics that inspire and up lift you. If you are going to be on social media, now is the time to block or weed out the people and things that do not serve you, make sure you feel better not worse after connecting with your media. Lately, I have followed more pages with cute animals, because it makes me smile and reminds me that not everything is dire.

Call or text the office for more information or to schedule a virtual appointment (541) 915-2257

Connect with me on instagram for positive daily affirmations and images.