Chiropractic Care 101

Guest Blogger,  Dr. Jordan Wolff of Sutton Place Chiropractic shares the benefits of chiropractic care for all of us– including pregnant women!

Teaching Ergonomics

Chiropractic 101

Many people think that true health just means feeling good and not having any symptoms. The truth is that health is not how your body feels, but it is how your body heals. Your body is constantly changing and adapting to your external environment, and everyday you either get a little stronger or a little weaker. In order to make sure you are getting stronger each day, you must have a clear connection in the nerves between your brain and all parts of your body. In order to make sure you have this clear brain-body connection and grow stronger each day, you need an optimally aligned and functioning spine. This allows you to adapt to stressors in your daily life more efficiently so they do not build up in your nervous system and cause problems. Chiropractors specialize in helping you to maintain your optimal spinal and nervous system alignment and function to have an optimally functioning body so that you can keep moving toward being your absolute best.

Sutton Place Chiropractic (300 East 57th, New York, NY 10022)

Sutton Place Chiropractic is not your average Chiropractic office; we are a holistic office, which means we treat your body as a whole. We are not only concerned with the symptoms you are coming in with, but we strive to improve how your entire body is functioning. We do this by using the most advanced techniques in chiropractic including Applied Kinesiology, which is only done by a few doctors in the city. What is special about Applied Kinesiology is that not only do we make sure your spine is in the proper alignment and the nerves are functioning optimally, but we also balance all the muscles in the body using a very specific muscle testing and balancing system.  This is only one of the many Chiropractic techniques that we use in addition to other therapeutic techniques that allow us to treat a wide range of patients from newborns to geriatrics. Getting adjusted is safe, effective, and feels amazing, and we pride ourselves on being specific, gentle, and delicate in our office.

Pregnancy and Chiropractic  

Besides being pediatric specialists, we take care of many new moms during pregnancy and after the delivery. Many pregnant woman experience lower back pain and leg pain during pregnancy from carrying around the extra weight. Keeping your low back and hips in alignment not only helps keep you feeling good, but also keeps your pelvis in alignment for a less problematic and smoother delivery. It is important to keep your body functioning at its optimum because you have another human being developing within your body, and all the amazing processes that are going on are controlled through your nervous system. Many pregnant moms always tell us how much better they feel after being adjusted, and that they wished they knew about the benefits of Chiropractic sooner!   

Dr. Jordan Wolff  Dr. Jordan 1Dr. Jordan Wolff received his first Chiropractic adjustment on the day he was born from his father, Dr. Michael Wolff. Growing up, Dr. Jordan watched his father bring joy to people’s lives by helping them to reach their full health potential through Chiropractic. Dr. Jordan graduated from University of Vermont, receiving a Bachelor of Arts & Science degree, majoring in Sociology and minoring in Music. After college, he earned his Doctorate of Chiropractic degree at Life University in Atlanta, GA. During his time at Chiropractic school, Dr. Jordan was the president of his class and was honored to be on staff with a world-renowned Chiropractor, teaching adjusting techniques to students and doctors. Also, during his time at Life University, Dr. Jordan and Dr. Mike served together on a Chiropractic mission trip in the Dominican Republic. They were part of a team of Chiropractors providing care to thousands of people. Dr. Jordan is proficient in some of the most advanced techniques in Chiropractic, including Upper Cervical, Applied Kinesiology, Sacro-Occipital Technique, Diversified, Toggle Recoil, Network, Bio Geometric Integration, and Activator. He also specializes in Pregnancy and Pediatric Care.

Dr. Jordan also speaks about many topics in health and wellness at places all over the city including corporate offices, gyms, and schools. He is available to speak and loves spreading the word about living a healthy life.

To schedule a consultation with Dr. Jordan or to learn more about Sutton Place Chiropractic, please visit www.suttonplacechiropractic.com

Zumba with a Bun in the Oven!

Guest Post: Teaching Zumba® during Pregnancy by Eva Geier

Zumba® is a dance-based fitness workout class that is designed to be for everyone; that is, choreography and routines made simple enough that anyone at any level could follow. Granted, some people pick it up quicker than others, and it is certainly not everyone’s “thing”. But, what I love about it is that you don’t feel like you are working out – you feel like you are shakin’ it like Britney Spears (Kidding! Well, not really)! For classes I teach,  I incorporate fitness (squats, lunges, abs) and dance moves in an effort to give good balance and a good workout to my participants. I want them to feel like it is a dance class but at the same time burning and toning their muscles. It is said that one can burn 500-1000 calories during a given Zumba class. That’s not so bad is it? I have worn a heart rate monitor and I average 500-600 calories per class I teach. Pretty awesome if you ask me for a workout that is FUN!

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Fast forward a few years and many exciting life changes occurred. I was married in April of 2014 and almost immediately my husband and I knew we wanted to start a family. Four months later, I became pregnant in August of 2014 with a due date of May 19, 2015. I also knew, no doubt, I would continue teaching while I was pregnant. My doctors were on board with me continuing to teach, and it is often advised that anything you did before getting pregnant, you could continue with while pregnant. **Please always consult your doctor with anything fitness related in pregnancy.

Pre-pregancy, I taught Zumba with every ounce of energy and every inch of my soul that I could possibly give to each class. My husband would argue I put Zumba before him, and he may be right (kidding, but that’s how much it means to me!). I rehearsed routines for hours before each class every week, and playlists took time and creativity to put together. I wanted a good balance of high intensity dance routines with low intensity routines to catch your breath, as well as fitness and toning songs to strengthen muscles and the core. I gave the class 500% because as I was taught in training, that the more you give, the more your students will give back. If you only teach at 50%, your students will only give you back 25%. You have to really push yourself harder if you want the participants in class to pick up the intensity, as well. So that was the teaching philosophy I instilled into every class.

 

After getting pregnant, I knew I wanted to take the intensity down just to be safe. My doctors never said I needed to, but it was something my intuition told me to do. Pregnancy is scary, especially the beginning. I had the constant fear of miscarriage. The hardest part was trying to tone it down without sacrificing the workout my participants would get from class. Zumba is funny like that – when I, the instructor, take it down a notch, so does the class. It can take away from the energy and charisma of the room. So for that reason, I learned how to teach smarter; not harder. I always felt like I was taking it down, but my participants told me after class they could never tell!

At around 10 weeks, I just couldn’t hide it anymore, and told the class I was pregnant. This way they could understand if I wasn’t going as “full out” as they were used to. So teaching while pregnant honestly wasn’t too different from pre-pregnancy, UNTIL around 20 weeks or so. That was a huge turning point for me as I was definitely showing. It was also when I also felt my daughter move for the first time. I wanted to be safe while teaching such an intense class so I tried to watch my breathing and to pace myself. I was teaching 2 classes per week so this was manageable. At 28 weeks, I taught in a masterclass, which was an event for charity. This was an awesome time and I pushed myself. There was no doubt about that. The only thing that felt different teaching at 28 weeks was obviously the belly, and the out of breath feeling that started to happen easily and constantly. Something as simple as walking up the stairs was hard! Again, this far along, I just wanted to be mindful of my breathing while teaching and to make sure I was drinking plenty of water.

Here I am at the masterclass at 28 weeks pregnant with my pregnant twin, Vanessa, an instructor who was due on the same date as me (also with a baby girl!).eva

 

I continued to teach Zumba until I was 33 weeks pregnant. I felt about done at that point and was looking forward to the break. Teaching at almost 8.5 months with over 25 extra pounds on my body was no longer possible – it was so hard to “shake it” Zumba style with that belly! The most basic moves, like the salsa, were really hard, since those moves are almost all core and it was so hard for me to move with that belly. Definitely no more ab thrusting!

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My last Zumba class at 33 weeks.

With all of that said, I truly think staying active during my pregnancy helped with labor and delivery. May 10th, Mother’s day of 2015, I went into labor, 9 days early. Labor was intensely painful but also quick. Caroline was here in 6.5 hours, and I only pushed for 6 minutes. All the nurses and doctors said working out and staying active throughout those 10 months definitely helped and contributed to my labor progressing the way it did. My epidural failed (!), so it was the most painful thing of my entire life, but I got through it and was walking immediately after delivery. And, of course, I’d do it all again!

Fast forward to 6 weeks postpartum, I felt great and was ready to get back into working out (although I started doing my own home workouts 4 weeks postpartum). At 8 weeks after Caroline’s birth, I taught my first class, and felt pretty good. The body is an amazing thing and truly has muscle memory. It was awesome not being out of breath while teaching (like I was at 33 weeks pregnant), and awesome to be able to move my abs again. Zumba involves using your core almost 100% of the time. I admit, I definitely lost some stamina about half way through, but I expected that. The next morning after teaching my entire body was sore from head to toe! It felt so good to work all those muscles again.  Each week I expect to get back into my “groove” more and more. New routines will also take me more time to come up with as I am now a mom and will be heading back to work full-time this August.

So to all those who think you can’t do Zumba or workout while pregnant, that is just not the case! If you did it before you got pregnant, you can do it while you are pregnant (but as always, be sure to check with your doctor and get approval). Funny thing – my daughter loves music and being bounced constantly, so it must be from the Zumba!

Me at my first class back teaching 7.7.15 with my cousin Dawn, who is my biggest supporter. eva3

Of course, had to include a picture of my Zumba baby! Here is Caroline at 1 week old.caroline

Any Zumba questions for Eva? Feel free to contact her at c2nwitheva@gmail.com or visit her website www.committed2nutrition.com

Gardening with the Tower Garden

The Preggers Pantry Fit Mama, Carly Zuffinetti, discusses the benefits of the Tower Garden

CarlyandRioI was so honored when Frances asked me to do a guest piece for her amazing blog! She and I have such similar ideas and desires when it comes to living the healthiest and happiest life possible. I have an Instagram blog that is all about having a healthy pregnancy and raising a healthy baby. It is ever evolving and I have met some amazing people through social media. I love that you can find like minded individuals at your fingertips! We can all learn so much from one another, which is one of the reasons I decided to start my blog.

I taught special education for 12 years and I knew when I had my baby that I wanted to take some time off of my career to focus on my son. I’ve always been interested in health, wellness and nutrition and thought this would be a great time in my life to learn more about how to do the best things possible for the growing baby inside of me. There is so much information out there about what to eat, vitamins to take, how to exercise, what type of birth you want, etc. Research can be very overwhelming for a pregnant mama! I decided to find the things I love the most and share them with my followers. Thus, The Preggers Pantry was born!

CarlyTowerGardenOne of the things I really wanted to do when I found out I was pregnant was start an organic garden. I had no idea how I would have time for this though, as my husband and I travel quite often. So I continued to talk about this garden I dreamed about week after week, every time I bought vegetables or went to a farmers market. Then on my birthday in April my husband surprised me with a Tower Garden! This has been the best investment my family has made since having our baby. The Tower Garden is a vertical garden that uses a process called aeroponics to grow plants in an air/mist environment without the use of soil. I watched the video and checked out the website and immediately started putting my garden together. I ordered seedlings right away from Montecito Farms and went to a Tower Garden training at Socal Urban Farms in San Diego to learn everything I needed to know. It’s been about 2 months since I planted my seedlings and my garden is growing like crazy! I have been harvesting herbs, lettuces, and greens everyday for cooking and my daily green smoothies. I also chop spinach and put it in my baby’s avocado every morning. I decided to do mostly herbs, greens and lettuces in my garden because that’s what I use the most. I planted basil, cilantro, parsley, oregano, thyme, romaine, butter lettuce, red lettuce, arugula, 2 types of kale, spinach, Swiss chard, collard greens, cherry and heirloom tomatoes, cucumber, and squash. A few of my tomatoes, cucumbers and zucchini just popped up and I’m so excited!

Check out @thepreggerspantry on Instagram for my green smoothie and salad recipes and for other healthy pregger, mama, and baby ideas! I would also love to hear about any recipes or products you used and loved during pregnancy, too! If you would like more information on how to get your own Tower Garden, email me at thepreggerspantry@gmail.com

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Exploring Natural Deodorants

I’m always making the effort to use natural skin care products as much as I can. While I am definitely not using 100% natural 100% of the time, trying out and making natural products has been another step in the right direction. Our skin is our largest organ and is incredibly important. I’m trying to give mine the TLC it deserves!

You may have been wondering what the fuss is all about regarding natural deodorants or perhaps you’re just curious as to why my friend Laura Lea (llbalanced.com) and I decided to stay in on a Friday night this summer and make homemade deodorant. Well, besides the obvious ( we are total health nerds), we wanted to see if we could use natural ingredients to make a daily, skin friendly, and chemical free deodorant that would work. This all stared when I read an article in a wellness journal on my flight down to Nashville a few weeks ago. So far, we have found that our homemade deodorant actually works! Awesome!

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Home deodorant making. Melting beeswax and coconut oil! (See link below for recipe from Wellness Mama)

My curiosity about natural deodorants started a few years ago while I was teaching middle school physical education. I asked my students to bring some deodorant into school to keep in their gym lockers. As I’m sure many of you can recall, middle school years can be brutal and no one, NO ONE, wants to be the “stinky kid”. As I expected, many kids brought in a variety of different brands of common deodorants, but more and more I began to notice that students were bringing in natural deodorants or more natural mainstream brands. These students voiced that their parents had said regular brands contained dangerous chemicals or were too strong for young kids. This sparked my interested and I started to look into these claims a bit. At the time, I settled on Dove brand as it seemed relatively gentle.

There is a ton of reserach to argue several points on the matter, and while I’m certainly no scientist, it simply took me getting pregnant to explore further into the idea of natural deodorant. When I found out I was pregnant the intensity in which I read about healthy living material doubled. This was likely because of my somewhat neurotic personality and the fact that I took my pregnancy very seriously. I felt strongly that I had a responsibility to take the best care of myself as humanly possible. Certainly this did not mean being “perfect” (whatever that even means..), but it did mean that I immediately wanted to limit the potential for chemicals being absorbed into my skin on the chance that they would reach the placenta. This is not something I’m being “over the top” about, this is a reality. Our skin absorbs everything and so we need to pay close attention to that fact. (Click here to read more on skin care during pregnancy).  At the recommendation of a friend, I started using a wonderful brand of spray organic deodorant by the company EO products. They make amazing products that smell unbelievable and can be founds at many locations such as your local Whole Body at Whole Foods Market.  I used this throughout my entire pregnancy. What’s nice is that you can reapply it throughout the day without the yucky layering affect of most solid sticks. I do want to say , however,  that I did continue to use Dove only when I had a special event such as a wedding.

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After giving birth I continued to use my natural spray deodorant and started to explore other options. In fact, there are a ton of natural deodorants out there and more are coming on the market as we speak! In fact, recently The Honest Company released a spray on deodorant which I absolutely LOVE. Many people are finding that they like the Thai crystal deodorant as well, I have yet to try that one so I can’t comment on it just yet!

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Some of you may still be thinking “ok, what’s the big deal ? ” and are not convinced it’s worth the switch. I’m not trying to convince but simply raise awareness that it may be something worth looking into. Check out this article from mindbodygreen.com and do be aware that the internet is filled with opposing views on the matter. It’s totally up to you how YOU feel about it. I do encourage you to explore if you are finding that you want to learn more about this topic.

For the recipe on the homemade deordant that my friend Laura Lea and I made, check out Wellness Mama (another outstanding resource!).

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So how many of you out there are using natural deodorants or other beauty products? Feel free to share you recommendations in the comments section!

Chocolate Chip Lactation Cookies

Lactation Cookies by Laura Lea Bryant, Chef.

Cookies4Hi friends! Holistic Chef Laura Lea Bryant comin’ atcha, but you can also think of me as MindBodyBespoke’s biggest fan! Frances is one of my dearest friends in the world, and she radiates beauty, positive energy and wisdom in everything she does. You are lucky to have made your way to her website! Today, I’m honored to share a recipe that I created with one of the MindBodyBespoke focuses in mind, helping pregnant and new mothers navigate their changing bodies and to nourish their babies, naturally.

By no means am I an expert in this field, but I know that breastfeeding and producing milk is an epic challenge for many new mamas. A healthy and steady milk supply has countless benefits for mother and child. For a baby, quality breastmilk is an irreplaceable source of nutrients, immune system building/disease prevention and it helps with digestion. For mamas, breastfeeding has been showing to diminish postpartum depression, aid in weight loss, reduce risk of breast cancer and osteoporosis and of course, allow for invaluable bonding time.

Nutrition plays a critical role in lactation and proper breastfeeding. One ingredient in particular, Brewer’s Yeast, has been showing to increase milk supply and help with post-baby blues. Brewer’s Yeast is a nutrient-rich fungus that is generally tolerated well by babies. In this recipe, Brewer’s Yeast combines with flax meal and oats, two others ingredients shown to help with lactation. The result? These amazingly delicious cookies! Don’t be fooled by the word “cookie”—these little nuggets of nutrition are healthy enough to eat for breakfast or a snack. For busy moms, grab-and-go food items are clutch, and a little chocolate never hurt! You might notice a slightly malty taste from the yeast, and I personally love it. When buying ingredients for these cookies (and always), look for the freshest and best quality you can find. It makes a difference!

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Make these cookies for yourself or someone you love who is a new mama, and hopefully they will help physically and emotionally with all of the change that takes place when beautiful new life enters the picture.

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Lactation Cookies       Yield: Approximately 16 cookies

Ingredients:

  • 1/4 cup unsalted grassfed butter, softened
  • 1/2 cup maple syrup
  • 1/4 cup unsalted unsweetened peanut butter
  • 1 tablespoon flax meal
  • 1 tablespoon chia seeds
  • 1 egg
  • 1 tsp vanilla extract
  • 1/2 cup spelt flour
  • 3/4 cups oats
  • 2 tbsp Brewers yeast
  • 1/4 tsp ground sea salt
  • 1/3 cup chocolate chips

Procedure:
Line 2 baking sheets with parchment paper. Preheat oven to 350 degrees.

Cream together butter, sugar and peanut butter until smooth. Add chia, egg and vanilla and stir to combine.

In a separate bowl, combine spelt flour, oats, yeast and sea salt. Add wet ingredients to dry and stir to incorporate. Stir in chocolate chips.

Scoop dough into 1 1/2 inch balls into baking sheet, leaving 2 inches between.

Bake cookies for 18 minutes or until a toothpick comes out clean, let cool for 5 minutes before eating.

LLBLaura Lea is a Certified Holistic Chef in Nashville, TN with a recipe development and teaching business called Laura Lea Balanced. She focuses on simple, budget and family-friendly recipes that are healthier versions of classic favorites. You can visit her website at llbalanced.com !