Welcome to the Sauganash Wellness Center newsletter.
We'll be passing along tips about back and body health, as well as sharing news about the office. Please let us know what you think and what kind of information we can provide here that would be useful to you and your family. Also, email or call with any questions you may have!
To Your Health....
Wishing you a wonderful
Holiday Season with friends and family!
- Your team at SWC: Dr. D,
Rachel, Kim, Kevin, Eric &
Nikki
Come see us at Sauganash Wellness Center to enhance your current and future health through chiropractic and massage!
Gift Certificates and Massage Packages and Acupuncture Packages are available.
Featured Article
A Body Part You Never Knew You Had Could Be Making You Miserable
You're Achy, You're Sore, and You Have No Idea Why.
It feels like muscle pain, but unlike a tight hamstring that makes you yelp when you stand up, your ache isn't triggered by a particular movement, and you can feel it in different places at various times. The culprit could be your fascia (pronounced "fash-ya"), says Mary Ann Wilmarth, DPT, chief of physical therapy at Harvard University Health Services. This sheet of tissue, made up of densely packed protein fibers, weaves throughout the entire body, and it binds and supports your muscles, bones and even your organs. While bodywork specialists have been passionate about fascia for decades, Wilmarth says it took new research on how fascia and muscles work together (some of it presented at the first international fascia research conference at Harvard in 2007) to get different health pros -- from orthopedists to MDs and pain experts to personal trainers -- to catch on.
How Fascia Makes You Feel You have six times as many sensory neurons loaded in your fasciae as in any other tissue of your body except for your skin, explains Jill Miller, a fitness expert and longtime fascia evangelist (she's an experienced registered yoga teacher, has presented case studies at fascia research conferences and developed the Roll Model fascia therapy program). This internal webbing helps different muscle systems communicate with one another -- they're what make you want to get out of your office chair and stretch or roll your neck around. Ideally, your fascias should be supple enough to slide, glide, twist and bind like long, thin sheets of rubber. When they're not functioning properly, signals from the nerve endings are muffled or muted (so you don't feel comfortable in your own body) or they're interpreted by your brain as pain and discomfort.
Find Your Inner Feline
You know how your muscles feel cramped and stiff when you wake up in the morning? After a night's sleep (or another long period of inactivity, like a car trip or plane ride), the parts of your fascia that wrap around and through your muscle fibers, which are normally stretchy and flexible, can stick together like previously chewed Hubba Bubba.
Roll It Out Like Bread Dough Fascia can be finicky: It gets stiff and sticky when you don't move around enough, but it can also get bound up and twisted when you move too much or do repetitive motion or injure yourself through activity, says James L. Thornton, the president of the National Athletic Trainers Association.
Stretch It Out
You've heard that before exercising, it's a good idea to do some dynamic stretchingthat includes swinging your legs and arms to improve your range of motion. This not only benefits your muscles, says Thornton, but it's also a great way to loosen up your fascia. When your muscles stay tight, the fascia clings to them, and both can become rigid over time.
Don't Let the Tissues Get "Crunchy" If you've ever had a shoulder rub and heard something that sounded like crinkling plastic under your skin, that wasn't your imagination -- it was probably your parched, stiffened fascia, says Ruth Werner, a past president of the Massage Therapy Foundation, who spent decades teaching anatomy and physiology to other therapists. The collagen fibers that make up fascia need to stay supple to work properly, and to slide over and under muscles and other inner-body surfaces.
Let the Pros Handle It
Because fascia is so interconnected, snags -- or adhesions, as pros call them -- in one area can affect other other areas. "Imagine putting on multiple layers of long-sleeve shirts, and then think about how tugging on one of them would cause all of the other shirts to pull and stretch as well," says Cynthia Ribeiro, the president of the American Massage Therapy Association and a massage therapist. She stresses that you can't have healthy muscles without well-cared-for fascia.
At Sauganash Wellness Center we work with the fascia every day - from the chiropractic adjustment, to massage, to cupping, to Graston Technique and kinesiotaping - we can help provide relief. Find out what will help with your pain!
Chiropractic Care and Massage...
Talk to Dr. Deanna about other ways to improve your quality of life. Doctors of chiropractic are trained and licensed to examine and treat the entire body with specific emphasis on the nervous and musculoskeletal systems. They can also help people lead healthier lives by focusing on wellness and prevention.
Come In and See Your Health Team at Sauganash Wellness Center. Treat those aches and pains with chiropractic care, acupuncture, a massage, CranioSacral Therapy, Reiki or Reflexology. Call 773.283.4470 for an appointment.
"Sauganash Sauce"
"Sauganash Sauce"
- Please enjoy our food tips and recipes! If you try a recipe and love it -
8 cups peeled and thinly sliced apples (6-8 apples), a mix of sweet and tart, such as Cortland and/or McIntosh
1/4 cup all-purpose flour
1/4 cup pure maple syrup
Finely grated zest of 1 lemon
2 teaspoons ground cinnamon
1 teaspoon grated fresh ginger
1/2 teaspoon salt
1 large egg, beaten
Sugar for sprinkling (optional)
Whipped cream (optional)
PREPARATION
To prepare crust: Mix flour and salt in a large bowl or food processor. Work butter into the flour mixture using a pastry blender or two knives or by pulsing in the food processor until it's pebble-sized. Add ice water, 1 tablespoon at a time, until the dough is evenly moist (but not wet) and is just starting to clump together, being careful not to overmix. Divide dough into 2 pieces and pat each into a 5-inch disk. Wrap with plastic and refrigerate for at least 1 hour and up to 2 days. Remove from the refrigerator about 15 minutes before rolling out.
To prepare filling & bake pie: preheat oven to 400�F.
Roll one portion of dough between sheets of parchment paper into a 12-inch circle. Peel off the top sheet and invert the dough into a 9-inch pie pan (not deep-dish). Remove the second sheet.
Toss apples in a large bowl with flour, maple syrup, lemon zest, cinnamon, ginger and salt until evenly coated. Spoon the apple mixture into the crust. Roll the second portion of dough between the sheets of parchment into a 13-inch circle. Peel off the top sheet and invert the dough onto the fruit. Peel off the remaining sheet. Tuck the top crust under the bottom crust, sealing the two together. Flute the edge of the crust with your fingers or crimp with a fork. Brush the crust with egg, cut several slits in the top and sprinkle with sugar (if using).
Place the pie on a baking sheet to catch any drips. Bake for 20 minutes.
Reduce oven temperature to 325�. Continue baking until the crust is golden and the filling is bubbling, 50 minutes to 1 hour more.
Let cool completely on a wire rack before serving. Serve with whipped cream, if desired.
TIPS & NOTES
Make Ahead Tip: Prepare pastry dough (Step 1) and refrigerate for up to 2 days. Loosely cover pie and store at room temperature for up to 1 day.
NUTRITION
Per serving: 308 calories; 15 g fat (9 g sat, 4 g mono); 55 mg cholesterol; 41 g carbohydrates; 5 g added sugars; 14 g total sugars; 4 g protein; 2 g fiber; 243 mg sodium; 145 mg potassium.
Your cooking cheat sheet! Need an ingredient for your recipe that you don't have? Search it and save your dish! Looking to switch an ingredient for something else to help with dietary restrictions, allergies or healthy eating? Search it and see what we use in our own kitchen! Ingredients, facts, substitution advice all in an easy to use format for every type of home chef; the foodie to the novice.
The Current Features: -Search by food. The alphabetical food list can be scrolled through, or use the search bar at the top to find your food fast. -Along with the substitute possibilities for your food, there is also a Food Details section that gives you background info for that food as well as possible tips, hints, nutritional info, or practical experience from our kitchen and research. -The Favorites tool allows you to make your own custom list of foods that you might want for the future. It's as easy as touching the star on the right side of the food heading bar. Once you've marked your favorites, you can access them from the homepage. -Our food substitute database is continually growing! With the Submit Ideas tool you can send in some of your favorite substitutes or make requests for the food subs you need. This app was created by a husband and wife team. By supporting this app you're making a difference for our family, and we hope to do the same for you by saving you time and money.
Ca-llie's Corner
CALLIE'S CORNER
Callie is a canine member of the SWC team! She'll be
It may not be the most wonderful time of the year if your pets aren't safe. Here are 12 tips to keep your pets out of harm's way - and out reindeer's way - this holiday season:
12 - Curious about shining flames, pets can knock over a candle and start a fire. Fumes from scented candles can be deadly to birds because of their sensitive respiratory systems.
11 - Not all pets are social butterflies. Don't force bashful pets to interact with Aunt Sally and Uncle Buddy if they don't want to.
10 - They'll be much mistletoeing and hearts will be glowing, but not if the pets are near to munch on. Fresh mistletoe and that holly can make pets very sick.
9 - Ring the silver bell for dinner, but pets shouldn't be fed from the dinner table unless you want a pet begging for the new year. A little table food may not be all bad, if it's offered in their food bowl, or even better offer a special treat made for pets. But when all the relatives show their love by each one offering table scraps, that's too much of a good thing. More than a slice or two of turkey or ham to a small dog or cat is like an average person chowing down a half a turkey or ham. Fatty meat and poultry bones are a bad idea.
8 - While you run around town getting your last minute shopping completed and hitting holiday parties your pets regular play and snuggle time with you may not happen. So, leave your pooch something fun to work on toys like the Orbee-Tuff, Kong, Dogzilla and/or Busy Body toys. Or if you can, at least toss the tennis ball outside. Here's a great tip if you've just built Frosty the Snowman, and require gloves and if to save time - use the Booda Go Get It Ball Launcher. Tennis balls fit into a plastic claw that you just swing - with gloves on, no need to worry about frostbitten hands or a slobbery tennis ball...and Fido still play outside.
7 - Santa doesn't need the calories, so don't leave him cookies. Chocolate can make pets sick. And avocado is dangerous for birds. So, keep a watchful eye over the guacamole.
6 - Secure your tree. Cats love playing with tinsel; they've been known to topple entire trees by pulling on tinsel or ornaments hanging from branches. Cats and puppies are so fascinated by tinsel and ribbon they may make a meal of it, which keeps veterinarians in surgery on Christmas Day.
5 - A small lattice-work fence around the base of the tree will prevent cats from climbing the tree.
4 - Don't add chemical preservatives or anything else to the water at the base of your tree to prolong the tree's life. Homemade family recipes include bizarre additives, such as chicken soup, Vitamin C, dog urine (yuck!), bleach even birth control pills. Aside from making the water your tree sits in dangerous for pets to drink, experts say there's nothing you can add that'll likely make your tree last longer. A tree-stand skirt prevents pets from drinking this water.
3 - Some pets, especially puppies and kittens, will munch on errant Christmas tree needles, which they can choke on.
2 - When choosing a tree, consider one with pet-friendly pliable needles - such as a Douglas fir or white pine. They won't stick in your pet's paws.
1 - Pets Deserve Presents Too: When you wrap gifts (check out catnip wrapping paper), don't forget to give something special to include your pets - after all, they're family too!
Come in, give us a call or email us and find out how our chiropractic and massage treatments can reduce pain and enhance your health. We apply a range of approaches -- from physical rehabilitation to nutritional counseling to acupuncture to Reiki-- to address problem areas, treat injuries or encourage overall wellness. Give us a call at 773.283.4470 or email us at [email protected]to make an appointment.
Sincerely,
Dr.Deanna Minkler and Rachel Shaffer, LMT Sauganash Wellness Center
Free Aromatherapy Treatment with Your Massage Session
Take care of your body in the new year with a massage and a get a complimentary aromatherapy treatment ($10 value). A layering of essentials oils -- such as lemongrass, cypress, helichrysum -- open the senses, alleviate stress and improve your mood.
Call or email for your appointment today. Mention you saw this offer in the newsletter!
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