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Understanding Infant Torticollis: Causes and Chiropractic Solutions
Understanding Infant Torticollis: Causes and Chiropractic Solutions
Infant torticollis, also known as congenital muscular torticollis, is a common condition that can affect newborns and young infants. It occurs when a baby’s neck muscles become tight or imbalanced, causing the head to tilt to one side and the chin to point toward the opposite shoulder. While this condition may seem concerning, it is treatable, especially when addressed early. Chiropractic care offers a gentle and effective approach to managing infant torticollis, promoting proper alignment and function.
What Causes Infant Torticollis?
There are several reasons why an infant might develop torticollis:
1. Birth Trauma:
• Difficult or prolonged labor can result in muscle strain or injury to the baby’s neck.
• The use of interventions like forceps or vacuum extraction may increase the likelihood of torticollis.
2. Positioning in Utero:
• Babies positioned awkwardly in the womb, such as in a breech or transverse position, may experience tightness in their neck muscles.
• Limited space in the womb, especially in cases of multiple births, can also contribute.
3. Muscle Imbalance or Tightness:
• The sternocleidomastoid muscle (SCM), which connects the head to the collarbone, may become tight or shortened, restricting movement.
4. Plagiocephaly (Flat Head Syndrome):
• Torticollis can lead to a preference for lying on one side, increasing the risk of developing flat spots on the baby’s head.
5. Postnatal Positioning:
• Spending extended time in car seats, swings, or other devices that limit movement can exacerbate neck tightness or asymmetry.
Signs of Infant Torticollis
Parents may notice these common signs of torticollis:
• Head consistently tilted to one side.
• Difficulty turning the head fully in both directions.
• Preference for breastfeeding on one side.
• Flattening on one side of the head (plagiocephaly).
• Tightness or a small lump in the neck muscle.
The Benefits of Chiropractic Care for Infant Torticollis
Chiropractic care provides a gentle, non-invasive approach to addressing infant torticollis. Pediatric chiropractors are trained to work with infants and use safe, effective techniques to help improve mobility and reduce discomfort.
1. Promotes Proper Alignment
Chiropractors focus on ensuring that the baby’s spine and neck are properly aligned. Misalignments in the spine, often caused by birth trauma or positioning issues, can contribute to torticollis. Gentle adjustments help restore alignment, improving the baby’s range of motion.
2. Relieves Muscle Tension
Chiropractic care can reduce tightness in the neck muscles, allowing the baby to move their head more freely. This can help release the tension in the SCM and surrounding muscles, supporting proper neck posture.
3. Improves Range of Motion
Through specific adjustments and gentle stretching techniques, chiropractic care can help the baby regain full range of motion in their neck, making it easier for them to turn their head in both directions.
4. Supports Overall Development
A baby’s ability to move their head freely is crucial for proper motor development. Chiropractic care can support this process, helping infants reach developmental milestones such as rolling over, crawling, and sitting up.
5. Reduces Plagiocephaly
By improving neck mobility and encouraging babies to turn their heads in both directions, chiropractic care can help prevent or reduce flat spots on the baby’s head.
Why Early Intervention Matters
Early detection and treatment of infant torticollis are essential to achieving the best outcomes. Left untreated, torticollis can lead to persistent muscle imbalances, delays in motor development, and challenges with head shape symmetry.
What to Expect During a Pediatric Chiropractic Visit
Pediatric chiropractic care is tailored to the needs of infants and involves gentle, precise techniques. During a visit, the chiropractor will:
• Perform a thorough assessment to evaluate the baby’s neck mobility and alignment.
• Use light pressure and adjustments to address any misalignments or restrictions.
• Provide parents with exercises or tips to support the baby’s progress at home, such as tummy time or positional changes.
Additional Supportive Measures
In addition to chiropractic care, parents can help manage torticollis with these strategies:
• Tummy Time: Encourages neck strength and mobility.
• Alternating Head Position: When placing the baby to sleep or rest, encourage them to turn their head in the less preferred direction.
• Carrying Techniques: Hold the baby in ways that encourage head movement and muscle balance.
Infant torticollis is a manageable condition that can be effectively addressed with early intervention and holistic care. Chiropractic care offers a safe, gentle, and effective solution, supporting proper alignment, muscle balance, and overall development.
If you suspect your baby has torticollis, consult a pediatric chiropractor to develop a personalized care plan. By addressing the issue early, you can help your baby thrive and achieve their developmental milestones with ease.
-Dr.SA
Why You Should Always Wash Your Fruit
Why You Should Always Wash Your Fruit
Fresh fruits are a delicious and nutritious part of our diet, but before you take a bite, it’s important to give them a good rinse. Washing your fruit isn’t just about getting rid of visible dirt—it’s about protecting your health and ensuring you’re eating food that’s truly clean. Here’s why washing fruit is so essential and how to do it properly.
1. Removes Pesticides and Chemicals
Many fruits, especially non-organic ones, are treated with pesticides and herbicides during farming. While these chemicals help protect crops, they can leave behind residues on the fruit’s surface. Washing your fruit can significantly reduce the amount of pesticides you consume.
2. Eliminates Bacteria and Germs
Fruits often pass through many hands during harvesting, packaging, and transportation. This increases the risk of contamination by bacteria like E. coli, salmonella, or listeria. A quick rinse can help wash away these harmful germs.
3. Cleans Off Dirt and Debris
Fruits like apples, berries, and grapes can collect dirt, dust, and even small insects. Washing ensures you’re not accidentally eating soil or other unwanted particles.
4. Reduces Wax Coatings
Many fruits, such as apples and citrus, are coated with wax to preserve freshness and improve their appearance. While food-grade wax is considered safe, it can trap other contaminants. Washing helps break down and remove some of this coating.
5. Protects Against Allergens
Some people may react to traces of pollen or other allergens that stick to the surface of fruit. Washing can minimize exposure to these irritants, making fruit safer to eat.
How to Properly Wash Fruit
Follow these simple steps to clean your fruit effectively:
1. Rinse Under Cold Water: Hold fruit under running water for at least 20 seconds.
2. Gently Scrub: For firmer fruits like apples or cucumbers, use a soft brush to scrub the surface.
3. Soak Delicate Fruits: For berries or grapes, soak them briefly in a bowl of cold water, then rinse.
4. Dry Thoroughly: Pat fruit dry with a clean towel to remove excess water.
Pro Tip: Avoid using soap or chemical cleaners, as they can leave residues that aren’t safe to ingest.
When to Wash Fruit
Wash fruit just before eating or cooking, not when you first bring it home. Washing too early can introduce moisture, which can lead to mold growth or spoilage.
Store-Bought Pre-Washed Fruit
While pre-washed fruits claim to be ready to eat, it’s still a good idea to rinse them again to ensure maximum cleanliness.
The Bottom Line
Washing your fruit is a simple but crucial step to keep your food safe and healthy. By taking a few extra seconds to rinse, you can enjoy your favorite fruits with peace of mind—knowing you’ve removed unwanted dirt, chemicals, and bacteria.
Setting Meaningful Goals for the New Year
Setting Meaningful Goals for the New Year
The start of a new year brings a sense of renewal—a chance to reflect, reset, and refocus. Setting goals is a powerful way to turn dreams into action, but success often depends on how those goals are crafted. Whether you’re striving for personal growth, career achievements, or family milestones, here’s how to set meaningful goals for the new year.
1. Reflect on the Past Year
Before setting new goals, take time to evaluate the past year:
• What did you accomplish that made you proud?
• What challenges did you face, and what did you learn from them?
• Are there goals from last year you want to revisit or refine?
Reflection helps you identify what truly matters and ensures your goals align with your values.
2. Focus on SMART Goals
The key to achieving your resolutions is making them SMART:
• Specific: Clearly define what you want to accomplish.
• Measurable: Track your progress with tangible milestones.
• Achievable: Set realistic goals that stretch you but remain attainable.
• Relevant: Align your goals with your long-term priorities.
• Time-bound: Set a deadline to maintain focus and urgency.
Example: Instead of “I want to get healthier,” try “I’ll walk 30 minutes, 5 days a week for 3 months.”
3. Break Goals into Actionable Steps
Big goals can feel overwhelming, so break them down:
• Identify small, manageable tasks for each goal.
• Set weekly or monthly check-ins to track progress.
• Celebrate mini-milestones to keep motivation high.
For example, if your goal is to write a book, start with daily word count targets or outline one chapter per week.
4. Balance Different Areas of Life
A fulfilling life involves balance. Consider setting goals in multiple areas, such as:
• Personal Growth: Learn a new skill, read more, or start a mindfulness practice.
• Health & Wellness: Improve your physical or mental health through exercise, nutrition, or self-care.
• Relationships: Prioritize time with loved ones, improve communication, or meet new people.
• Career: Advance professionally or start a passion project.
• Finances: Save for a specific goal or create a budget.
5. Stay Flexible and Adaptable
Life is unpredictable, and goals may need adjusting along the way. If something isn’t working, reassess and adapt. Flexibility ensures you stay aligned with your overall vision, even if your path changes.
6. Create Visual Reminders
Visualizing your goals keeps them top of mind:
• Vision Boards: Include images, quotes, and symbols that inspire you.
• Journals: Write down your goals and track your progress regularly.
• Daily Reminders: Post sticky notes with your goals in visible spots like your mirror or workspace.
7. Focus on the Journey, Not Just the Destination
While achieving goals is important, the growth and experiences along the way are just as valuable. Celebrate your effort, embrace the lessons, and enjoy the process.
Examples of New Year Goals
Need inspiration? Here are some examples to get started:
• Read 12 books this year—one per month.
• Save $1,000 by cutting unnecessary expenses.
• Exercise three times a week to boost energy.
• Spend device-free time with family every evening.
• Learn a new hobby like cooking, painting, or gardening.
Final Thoughts
Setting goals for the new year isn’t about perfection—it’s about progress. Start small, stay consistent, and celebrate every step forward. With intention and perseverance, 2024 can be your best year yet.
-Dr.SA
The Benefits of Elderberry Syrup: A Natural Boost for Immune Health
The Benefits of Elderberry Syrup: A Natural Boost for Immune Health
Elderberry syrup has become increasingly popular in recent years, especially during cold and flu season, and for good reason. Derived from the dark purple berries of the elder tree (Sambucus nigra), this natural remedy has been used for centuries in traditional medicine to support immune health and overall wellness. Packed with nutrients and antioxidants, elderberry syrup is a versatile addition to your health regimen.
1. Boosts Immune Function
Elderberries are rich in antioxidants, particularly flavonoids like anthocyanins, which give the berries their deep purple color. These compounds help reduce oxidative stress, strengthen the immune system, and enhance the body’s ability to fight off infections.
Studies suggest that elderberry syrup may reduce the severity and duration of cold and flu symptoms. One study found that individuals who took elderberry extract at the onset of symptoms recovered faster than those who did not.
2. Reduces Cold and Flu Symptoms
Elderberry syrup is a go-to natural remedy for combating seasonal illnesses. It has antiviral properties that may inhibit the replication of certain viruses, making it an effective ally against colds and the flu.
Research indicates that elderberry extract may help alleviate symptoms such as congestion, sore throat, and fatigue, allowing you to feel better sooner.
3. Rich in Nutrients
Elderberries are a nutritional powerhouse. They contain:
• Vitamin C: Supports immune function and skin health.
• Vitamin A: Promotes eye health and enhances immunity.
• Potassium: Helps maintain proper heart and muscle function.
• Dietary Fiber: Aids in digestion and supports gut health.
These nutrients work together to promote overall health and resilience.
4. Anti-Inflammatory Properties
The antioxidants in elderberries also have anti-inflammatory effects. This makes elderberry syrup a helpful remedy for conditions associated with inflammation, such as sinus infections or seasonal allergies. By reducing inflammation, elderberry may also support joint and cardiovascular health.
5. Supports Heart Health
Elderberries contain flavonoids that may benefit heart health by reducing the risk of oxidative damage and supporting healthy blood vessels. Some studies suggest that elderberries may help lower cholesterol levels and improve circulation, contributing to overall cardiovascular wellness.
6. Natural Remedy with Few Side Effects
When prepared properly, elderberry syrup is safe for most people when used as directed. It’s a natural, minimally processed alternative to synthetic medications, making it a popular choice for those seeking holistic health solutions.
7. Suitable for All Ages
Elderberry syrup is a versatile remedy that can be enjoyed by both adults and children. Many families use it as a preventative measure during cold and flu season. However, it’s important to use age-appropriate doses and consult a healthcare provider for guidance, especially for young children.
How to Use Elderberry Syrup
Elderberry syrup can be taken daily as a preventative measure or during illness to support recovery. It can also be incorporated into recipes, such as smoothies, teas, or homemade gummies, for a delicious and health-boosting treat.
Recommended Dosage we follow at our house:
• Adults: 1–2 teaspoons daily for prevention; up to 4 teaspoons during illness.
• Children: ½–1 teaspoon daily for prevention; up to 2 teaspoons during illness.
A Note on Safety
While elderberries are highly beneficial, raw elderberries and their leaves, stems, and seeds contain compounds that can be toxic if not prepared properly. Always use commercially prepared elderberry syrup or follow trusted recipes if making your own.
Elderberry syrup is a time-tested remedy that offers a natural way to support immune health, reduce illness severity, and promote overall well-being. Whether used daily as a preventative measure or as a go-to remedy during sickness, elderberry syrup is a simple and effective tool for supporting your health naturally.
As with any supplement, consult a healthcare professional before incorporating elderberry syrup into your routine, especially if you’re pregnant, breastfeeding, or taking medications. Embrace the power of elderberries and enjoy the wellness they bring to your family!
-Dr.SA
Stocking Stuffer Ideas for Kids: Small Gifts, Big Smiles!
Stocking Stuffer Ideas for Kids: Small Gifts, Big Smiles!
Stocking stuffers are the perfect way to add a little extra magic to the holidays. These small but meaningful gifts can bring just as much joy as what’s under the tree! If you’re looking for ideas that go beyond candy, here’s a list of fun, creative, and budget-friendly stocking stuffers for kids of all ages.
1. Creative & Artsy Gifts
Encourage imagination and creativity with these fun picks:
• Mini coloring books or activity pads
• Crayons, markers, or watercolor paints
• Stickers, stamps, and ink pads
• DIY craft kits (friendship bracelets, beads, or clay)
• Personalized pencils or cute erasers
2. Educational & Brain-Boosting Fun
Make learning exciting with small educational gifts:
• Flashcards for letters, numbers, or shapes
• Puzzle cubes or mini brain teasers
• Science kits (like growing crystals or mini experiments)
• Travel-size games like memory match or trivia cards
• Books or early reader chapter books
3. Outdoor & Active Toys
Get kids excited to play outside with these ideas:
• Jump ropes or skipping ropes
• Sidewalk chalk
• Bubbles or bubble wands
• Mini frisbees or hacky sacks
• Small sports balls (soccer, basketball, or football)
4. Practical & Useful Gifts
Stockings are great for everyday items kids will actually use:
• Fun socks with favorite characters or themes
• Cozy winter gloves, hats, or scarves
• Personalized water bottles or snack containers
• Toothbrushes with their favorite characters
• Hair accessories like bows, clips, or headbands
5. Tiny Toys & Collectibles
Small toys fit perfectly in stockings and are always a hit:
• Mini figurines or action figures
• Hot Wheels cars or small trucks
• Squishies, fidget toys, or Pop-Its
• LEGO mini kits or blind bag collectibles
• Play-Doh or slime containers
6. Sweet Treats & Snacks
A little treat never hurts during the holidays:
• Mini chocolate bars or festive candy canes
• Snack-size bags of popcorn or pretzels
• Fruit leather or dried fruit packs
• Hot cocoa mix with tiny marshmallows
• Homemade holiday cookies in small bags
7. Personal & Sentimental Touches
Add a heartfelt touch to their stockings with:
• Handwritten notes or holiday coupons (like “One movie night of your choice!”)
• A small photo album or framed picture
• Personalized ornaments for the tree
• A mini journal or diary
• Charm bracelets or meaningful keepsakes
8. Tech-Free Entertainment
For screen-free fun:
• Magnetic travel games (like checkers or tic-tac-toe)
• Card games like Uno or Go Fish
• Mad Libs or joke books
• A yo-yo or spinning top
• Miniature plush toys or keychains
Bonus Tips for Stocking Stuffers
• Keep it age-appropriate: Choose items that match your child’s interests and abilities.
• Mix it up: Include a blend of practical, fun, and meaningful gifts.
• Avoid clutter: Go for small, useful items over cheap trinkets that might get tossed aside.
Stocking stuffers are an opportunity to surprise kids with little treasures that reflect their unique personalities and interests. The best part? They don’t have to be expensive—just thoughtful!
-DR.SA
Winter Break Activities to Keep Kids Happy and Engaged!
Winter Break Activities to Keep Kids Happy and Engaged!
Winter break is the perfect time to slow down, make memories, and bond as a family. But when the excitement of the holidays winds down, keeping kids entertained can feel like a challenge. Here are some fun, creative, and cozy ideas to make the most of winter break!
1. Get Creative with Crafts
Turn your home into a winter wonderland with hands-on crafts:
• DIY Snow Globes: Use mason jars, glitter, water, and small figurines to create magical keepsakes.
• Salt Dough Ornaments: Let the kids mold and paint ornaments to display or gift to family.
• Winter Nature Collages: Collect pinecones, twigs, and leaves to make seasonal art.
2. Bake Together
Nothing says winter like the smell of fresh-baked goodies!
• Decorate Cookies: Whip up a batch of sugar cookies, then let the kids go wild with icing and sprinkles.
• Make Hot Cocoa Bombs: These fun treats double as gifts! Kids will love watching them melt into their mugs.
• Healthy Treats: Try making energy bites or fruit crisps for a fun twist on baking.
3. Outdoor Adventures
Bundle up and enjoy the winter weather!
• Snow Play: Build snowmen, have a snowball fight, or try snow painting with colored water in spray bottles.
• Nature Scavenger Hunt: Create a list of winter-themed items (like icicles or animal tracks) to find.
• Ice Skating or Sledding: Great ways to get fresh air and burn energy!
4. Cozy Indoor Activities
When it’s too cold to go outside, bring the fun indoors:
• Family Movie Marathon: Create a cozy setup with blankets and popcorn. Theme it around holiday or winter classics!
• Board Games & Puzzles: Rediscover family favorites or introduce a new game.
• Indoor Obstacle Course: Use furniture, pillows, and household items to create a fun course for kids to navigate.
5. Educational Fun
Keep those little minds sharp with engaging learning activities:
• Winter Science Experiments: Make ice lanterns, grow crystals, or create “snowstorms” in a jar.
• Read Together: Start a family reading challenge or explore winter-themed books.
• DIY Writing Projects: Encourage kids to write letters, create their own storybooks, or keep a winter break journal.
6. Give Back as a Family
The holidays are a great time to teach kids about kindness and gratitude:
• Volunteer Together: Help at a local food bank or shelter.
• DIY Care Packages: Create kits for the less fortunate or thank-you gifts for teachers and neighbors.
• Donate Toys or Clothes: Let kids choose gently used items to donate to others.
7. Plan a Special Family Day
Create a memory that stands out:
• At-Home Campout: Pitch a tent indoors, make s’mores, and tell stories by flashlight.
• Holiday Light Tour: Drive around town to see the best light displays.
• DIY Spa Day: Pamper the kids with facials, foot baths, and nail painting.
Winter break is a wonderful opportunity to slow down and focus on what matters most: spending quality time together. Whether you’re crafting, baking, or exploring the great outdoors, these activities are sure to keep the kids entertained and your hearts full.
-DR.SA
The Benefits of Babywearing: Bonding, Convenience, and Development
The Benefits of Babywearing: Bonding, Convenience, and Development
Babywearing is an age-old practice that has been embraced by cultures worldwide for centuries. Whether using a soft wrap, sling, or structured carrier, babywearing offers parents a hands-free way to keep their baby close while reaping a multitude of benefits. From fostering emotional connections to supporting physical and cognitive development, here’s why babywearing is worth considering for your family.
1. Promotes Bonding and Emotional Connection
Keeping your baby close through babywearing fosters a deep emotional bond. Skin-to-skin contact and physical closeness encourage the release of oxytocin, the “love hormone,” which enhances bonding and nurtures a sense of security in your baby. Babies who are worn often cry less and are easier to soothe, as they feel comforted by their caregiver’s heartbeat, warmth, and scent.
2. Supports Physical Development
Babywearing allows infants to be in an ergonomic position that supports their natural physical development. Properly designed carriers promote healthy hip alignment, reducing the risk of hip dysplasia, especially during the first six months of life.
Carriers also support your baby’s head, neck, and spine, keeping them in a comfortable, upright position that aids in digestion and reduces reflux.
3. Encourages Cognitive and Social Development
Being close to a caregiver allows babies to observe and interact with their environment more actively. From your eye level, they can engage with the world around them, hear conversations, and see facial expressions, all of which support language development and social learning.
Babywearing also reduces overstimulation by allowing babies to retreat into their caregiver’s chest when the outside world becomes overwhelming.
4. Promotes Breastfeeding and Milk Supply
Wearing your baby close can make breastfeeding more accessible, especially when using a carrier designed to accommodate nursing. The frequent physical contact and ease of feeding can help establish and maintain a healthy milk supply.
5. Convenience for Busy Parents
Babywearing frees up your hands, allowing you to multitask while caring for your baby. Whether running errands, preparing meals, or attending to older children, babywearing makes it easier to navigate daily life with an infant.
Additionally, it eliminates the need for bulky strollers, making it ideal for traveling, hiking, or navigating crowded spaces.
6. Reduces Infant Crying
Research has shown that babies who are carried more often cry significantly less than those who are not. Babywearing meets a baby’s innate need for closeness and helps regulate their nervous system, reducing fussiness and promoting calmness.
7. Encourages Parental Confidence
Carrying your baby close enhances your awareness of their needs. Over time, this strengthens your ability to read their cues, building confidence in your parenting skills.
8. Beneficial for Preemies and Special Needs Babies
Babywearing is especially beneficial for premature babies or those with special needs. Kangaroo care, a type of babywearing that involves skin-to-skin contact, has been shown to regulate body temperature, improve weight gain, and stabilize heart rate and breathing in preemies.
9. Physical Health for Parents
A properly fitted carrier distributes the baby’s weight evenly, reducing strain on your back and shoulders. This makes it easier to carry your baby for longer periods while staying active.
Tips for Safe Babywearing
To enjoy the benefits of babywearing safely:
• Choose the right carrier: Look for carriers that provide proper ergonomic support for both you and your baby.
• Ensure proper positioning: Your baby’s face should be visible and close enough to kiss, with their chin off their chest to maintain an open airway.
• Check for comfort: Both you and your baby should feel secure and comfortable in the carrier.
Babywearing is more than just a convenient way to carry your baby; it’s a nurturing practice that supports their physical, emotional, and social development. It allows parents to stay close to their little ones while navigating the demands of daily life. Whether you’re new to babywearing or a seasoned pro, the benefits of keeping your baby close are undeniable.
Explore different carrier options and find what works best for your family to embrace the joy and connection that babywearing brings!
-Dr.SA
The Benefits of Breastfeeding: Nourishing Your Baby and Strengthening Bonds
The Benefits of Breastfeeding: Nourishing Your Baby and Strengthening Bonds
Breastfeeding is often referred to as the “gold standard” of infant nutrition, and for good reason. This natural process offers a wealth of benefits for both mother and baby, extending beyond just nutrition. While it’s important to acknowledge that every family’s feeding journey is unique, the benefits of breastfeeding are worth exploring for those who are able to pursue it.
1. Nutritional Superiority
Breast milk is uniquely designed to meet your baby’s nutritional needs. It contains the perfect balance of proteins, fats, vitamins, and carbohydrates, ensuring optimal growth and development. Unlike formula, breast milk adapts over time, changing to meet the evolving needs of a growing baby.
For example, colostrum—often called “liquid gold”—is produced in the first few days after birth. It is packed with antibodies and nutrients that kickstart the baby’s immune system. As the baby grows, the composition of breast milk shifts to provide exactly what they need at each stage of development.
2. Immune Support
Breast milk is rich in antibodies, especially immunoglobulin A (IgA), which helps protect your baby from illnesses by forming a protective layer in their respiratory and digestive tracts. Studies show that breastfed babies have lower risks of infections such as ear infections, respiratory illnesses, and gastrointestinal problems.
Breastfeeding has also been associated with reduced risks of chronic conditions later in life, such as asthma, obesity, and type 2 diabetes.
3. Emotional and Psychological Benefits
Breastfeeding fosters a deep emotional connection between mother and baby. Skin-to-skin contact during feeding helps release oxytocin, often called the “love hormone,” which enhances bonding and helps reduce stress for both mother and child. This connection can promote a sense of security and comfort for the baby, contributing to emotional development.
4. Convenience and Cost-Effectiveness
Breastfeeding is convenient and cost-effective. There’s no need to prepare bottles, sterilize equipment, or spend money on formula. Breast milk is always available, at the perfect temperature, and ready to feed.
5. Health Benefits for Mothers
Breastfeeding benefits mothers as well. It helps the uterus contract and return to its pre-pregnancy size more quickly, reducing postpartum bleeding. Breastfeeding also burns extra calories, which may aid in postpartum weight loss.
In the long term, breastfeeding has been linked to a reduced risk of breast and ovarian cancers, type 2 diabetes, and cardiovascular disease.
6. Sustainable and Environmentally Friendly
Breastfeeding is an eco-friendly feeding option. It requires no packaging, manufacturing, or transportation, making it a sustainable choice for environmentally-conscious families.
7. Support for Cognitive Development
Research suggests that breastfeeding is associated with higher IQ scores in children. The fatty acids in breast milk, such as DHA, are crucial for brain development, especially during the first few years of life when the brain is growing rapidly.
Challenges and Support
While breastfeeding offers many benefits, it’s not always easy. Many new mothers face challenges, including latching difficulties, milk supply concerns, and physical discomfort. Accessing support from lactation consultants, pediatric chiropractors, or breastfeeding support groups can make a significant difference.
Breastfeeding is a powerful tool for supporting your baby’s health, growth, and development while also offering benefits for the mother. However, it’s essential to remember that every family’s circumstances are different, and what works best for one may not work for another. Whether you choose to breastfeed exclusively, supplement, or use formula, what matters most is making an informed decision that works for you and your baby.
By embracing the journey with education and support, you can nurture your little one in the way that’s best for your family.
-Dr.SA
Electrolytes
Electrolytes
Electrolytes are minerals in your blood and other body fluids that carry an electric charge, which are used to contract your muscles. Those same electrical charges also help with chemical reactions, especially when it comes to hydration and the balance of fluids inside and outside of cells.
How does electrolytes affect your body?
Controlling the amount of water in your body & fluid balance
Maintaing the correct acidity of your blood (pH)
Regulating your blood pressure
Helping your muscles contract
Sustaining efficient nervous system communication
Other important processes
How do you lose electrolytes?
Sweating (hello, Texas)
Repeated vomiting (morning sickness!)
Chronic diarrhea (stressed much?)
What are electrolyte imbalance symptoms?
Confusion & irritability.
Diarrhea or constipation
Fatigue
Headaches
Irregular or fast heart rate
Muscle cramps, muscle spasms or weakness
Nausea and vomiting
Numbness or tingling in limbs, fingers and toes
This blog is for informational purposes only, not to diagnose. If you have any of these symptoms, please make sure to get checked out by your doctor to confirm the cause.
Our recommendations for added electrolytes:
Flavored option: Needed Hydration Support
Unflavored option: Trace Minerals (40 drops spread out through day)
Shop our Fullscript page for supplements!
-Dr.SK
5 Reasons You Should Cook with your Kids
5 Reasons You Should Cook with your Kids
Cooking with kids is more than just making meals—it’s about creating memories, teaching life skills, and fostering a sense of togetherness. From mixing ingredients to setting the table, involving children in the kitchen provides opportunities for bonding, creativity, and learning. It might get a little messy, but the benefits far outweigh the cleanup. In this post, we’ll explore why cooking with your kids can enrich their lives—and yours—in ways you might not expect. Let’s dive in and turn your kitchen into a hub of fun and family connection!
1) Physical & Cognitive Development
Children develop fine motor skills through activities like measuring, stirring, rolling, squeezing, and spreading. Cooking helps children develop problem-solving and creativity skills, and apply skills they've already learned, like counting and following directions.
2) Social-Emotional Development & Family Bonding
Cooking can help children learn skills like sharing, collaborating, reasoning, and self-regulation, as well as be a fun way for parents and children to spend quality time together, communicate, and work towards a common goal.
3) Communication & Reading Comprehension
Children are more likely to open up and communicate when they're engaged in a joint activity, like cooking. Following a recipe helps children learn that reading can lead to practical results.
4) Healthy Relationship with Food & Nutrition
Cooking with children can help them develop a healthy relationship with food and become more adventurous about trying new foods. Understanding nutrition can help with children's mental health.
5) Independence & Confidence
Cooking with children can help them learn to cook independently as teenagers. Children feel a sense of accomplishment and satisfaction when they complete a task, which can help build their confidence.
-Dr.SK
5 Supplements You Need in your Health Cabinet for Cold & Flu Season
5 Supplements You Need in your Health Cabinet for Cold & Flu Season
As the temperature drops and the days get shorter, cold and flu season arrives in full swing. Whether you’re managing a busy household, tackling projects at work, or simply trying to enjoy the holidays, getting sick can throw everything off track. But with the right preparation and knowledge, you can protect yourself and your loved ones from the sniffles, coughs, and fevers that seem to make the rounds every year.
Let’s take charge of this season and make health your top priority! Here are 5 supplements that we recommend to boost that immune system.
1. Vitamin D
2. Zinc
3. Vitamin C
4. Quercetin
5. Immunoglobulins
Visit our Fullscript online store to access your supplements!
-Dr.SK
Twice Baked Potato Casserole
Twice Baked Potato Casserole
I recently threw this together for a family swim day and it was a big hit! We have a large family and lots of kiddos running around so I have had to learn how to feed a lot of people on a budget. Below is what you’ll need to create this yummy casserole, again I just kind of threw it together and I cook with my senses so make adjustments as needed.
Ingredients:
1 bag of organic russet potatoes
1/2 cup of Raw milk ( I only had a little bit of milk left and some kefir so I used both to achieve a slightly creamy consistency
Sour cream
Raw cheddar cheese
1 pack of turkey bacon (cooked to a nice crisp and chopped)
Sliced green onion
Lots of grass-fed butter
Salt, pepper and garlic powder
Directions:
Wash and bake the potatoes at 400 degrees for about 25-30 mins or until tender. Be sure to rub avocado oil on the potatoes.
Once cool enough to handle roughly chop four potatoes with the skin on and place into a casserole dish. Peel the rest of the potatoes, roughly chop into chunks and place in the dish. If you prefer no skin then go ahead and peel all the potatoes.
Add in the milk, about two spoonfuls of sour cream, shredded cheese some of the chopped bacon, butter and season to taste. Mix gently as you want to maintain a some chunkiness. Do a taste test, adjust as needed. Top with cheese, bacon and green onion. Bake in the oven at 350 degrees for 15 minutes, just until heated through and cheese is melted. Enjoy!
If you plan to bring this to a family event, prep this the night before and bake it once you are ready to serve it.
-VD
Back to School Breakfast Muffins
Back to School Breakfast Muffins
Kicking off the new school year can be hectic. For a lot of us there is just so much going on, however we need to make sure we are sending our kids off with a good breakfast. I find it helpful to have muffins prepped the kids can just help themselves to. Below are a couple of my favorite muffin recipes:
Banana Oat Chocolate Chip Muffins:
Ingredients:
3 cups of rolled oats
1/2 tsp cinnamon
1tsp baking powder
1/2 tsp salt
2 eggs
1/4 cup pure maple syrup
1 cup milk
2 ripe bananas mashed
2 tsp vanilla extract
1/4 cup coconut oil
1 cup chocolate chips
Directions:
Measure dry ingredients into a bowl
Mix wet ingredients separately then combine with dry ingredients, stir gently.
Line a muffin pan and distribute mixture bake at 350 degrees for 25 mins. Makes about 12 muffins
These freeze incredibly well, so you can prep a bunch and freeze some to have for later.
Can be served with a cup of fruit, yogurt and or bacon/breakfast sausage.
-VD
Back to School Lunches
Back to School Lunches
Its that time of year again- kids are getting ready to go back to school and us parents are scrambling to buy school supplies, meet the teachers and figure out what to pack our kiddos for lunch. Packing a lunch for our child is like sending them to school with a little piece of home, its a great way to incorporate some thoughtful reminders for our child how loved and cared for they are. Some tips for approaching this task:
Include your child in the meal planning, Sit down once a week and ask them for their input on what they would like in their lunch box. This will help avoid wasting food.
Leave an encouraging note in your kids lunch box or write a simple funny joke. It really is the small things that can have a positive impact on your children.
Let your kids pick out their very own lunch box- this will help them feel confident about carrying it around all day
Consider purchasing bento style food containers- these containers are reusable and have little compartments you can put different types of food in. Right now Costco has some affordable containers you can purchase.
Here is some inspiration on what you could potentially pack for your kiddo:
Lunch 1:
Chicken Salad sandwich pack the bread separate to avoid a soggy sandwich
Sliced apples with homemade caramel or peanut butter or almond butter
Bag of cookies ( our favorite brand is MadeGood because it is allergy friendly or if you happen to have a homemade treat that’s even better!)
Lunch 2:
Mini Naan Breads ( Can be purchased at Costco at a very affordable price)
Hummus, carrots, olives, beef salami, cheese to be eaten with the Naan bread
Grapes (sliced in half depending on the age of you child)
Chocolate Hummus and Strawberries for a sweet treat
Lunch 3:
Mini Naan Breads, marinara, mozzarella, pepperoni
Fruit salad consisting of strawberries, blueberries, raspberries and frozen cherries with a dollop of coconut whip cream.
Remember to keep it simple and not make packing lunches more complicated than it needs to be. The goal is to make sure our children have a healthy fulfilling lunch while they are away from us. Make sure to pack extra snacks for them to enjoy throughout the day. If you have a kiddo with lots of allergies/food sensitivities like me then make it a point to go to Sprouts or Whole Foods with them to let them pick out some special snacks to help them get excited for the new school year.
-VD
Blood Sugar Regulation
Why is regulating your blood sugar levels so important?
Most of us think of diabetes when we hear blood sugar dysregulation. But balancing our blood sugar levels is important for everyone. Blood sugar or glucose is needed for our bodies to function. Glucose is energy and we obtain it via food, so what we eat and when we eat is very important.
Dysglycemia is dysfunction in glucose utilization. Why is glucose utilization so important? The nutrients we get via food (protein/fat/carbs) allows us to create energy. And we need energy to heal and have health. What most people do not realize is that blood sugar dysregulation is common in people who are not diabetics. Here is a list of signs and symptoms of blood sugar issues, high or low.
· Fatigue
· Sleep issues/apnea
· Mood issues
· Hormone imbalance
· Weight problems
· Headaches/migraines
· Crave sugar
· Frequent urination
Let’s discuss what happens when our blood sugar is too high. When you get blood work done, they will measure your Hemoglobin A1C. This measures how much of your red blood cells are sugar. This number is an average blood sugar of 90 days. You want this number to be between 4.8 and 5.6. If it is high, you are hyperglycemic. This can create some of the symptoms above. But just as too much is bad, too low is also not ideal. When blood sugar levels drop our body will go into survival mode. That is a good function but when we are chronically in a state of low blood sugar our bodies will break down.
Why is high blood sugar bad?
Too much blood sugar stirs up inflammation in the bloodstream and excess sugar can be toxic and trigger a reaction called glycation. Glycation is the process by which sugar binds to proteins and certain fats, deforming molecules that don’t function well. These sugar proteins are called Advanced Glycation End Products (AGEs). Your body doesn’t recognize AGEs as normal and the body will sound the alarm of inflammation.
How does stress affect my blood sugar levels?
We all know too much stress is not good for the body. When we are stressed, physically or mentally, our body releases cortisol from our adrenal glands. This makes sense, for example imagine you walk into a room and there is a lion there. Our body goes into fight or flight mode, cortisol increases and tells your liver to dump glucose into your blood stream to go to your muscles so you can run. If you are in a constant state of fight or flight, then you are pumping out lots of cortisol. Your body doesn’t know you’re not in immediate danger, but your body is reacting that way.
So, you can see that chronic stress, poor eating or inconsistent eating can create problems. You want to eat well balanced meals and don’t skip meals. If you’re a female, you need more protein! Protein and good fats stabilize our blood sugar levels. Carbs give us quick energy but then you crash, same with sugar. Ideally you need protein, paired with a carb and fat. They all work together to stabilize your blood sugar levels. So, when you grab a banana, put some peanut butter or almond butter on it. You might think, “I’m eating fruit for breakfast and that is healthy” yet it’s not enough to stabilize your blood sugar and you don’t feel as good. Try it and you’ll see how much better you feel when paired with protein. Make note of your habits and make small modifications!
-Dr.KS
Labor Day Activities for the Family
Labor Day Activities for the Family
Labor Day is such a fun weekend. For most of us its extra time off that we can use spending time with our family and friends. I am always looking for an opportunity to teach my kids a valuable life lesson. Although in some ways it is inevitable I don’t want my kids to take things for granted so I plan to share with them the meanings of these holidays that give us an extra long weekend.
“No work is insignificant. All labor that uplifts humanity has dignity and importance.” - Martin Luther King Jr.
We celebrate Labor Day to acknowledge the legacy of hard work that has brought us to where we are today. So if you have kids, planning a fun activity around this theme of community and hard work can be fun! Here are some ideas,
It’s simple but thank a worker in your community! This could be a firefighter, mailman or even the garbage man. Doing something thoughtful like handing them a cold beverage can go a long way. My kiddos love watching the garbage man pick up our trash, waving and gesturing at them to honk their horn.
If your kiddos are older then volunteering in your community could be a good option too. The animal shelter could be a fun option but maybe plan ahead for this. Even just picking up trash around your community is a great way to instill a sense of pride and a good work ethic into your children.
Doing something simple like reading a book with your littles can be fun too, we recently just purchased, “Who Started the Labor Day Celebration?” On Amazon. I plan to read this with my three year old leading up to Labor Day.
Host a fun gathering at your home! Invite friends and family over and learn what everyone does for a living. Celebrate hard work with a delicious BBQ and get in the pool! If you don’t have access to a pool a water balloon fight, water guns, bubbles and a splash pad hooked up to the water hose can provide endless entertainment for the kids.
No matter what you choose to do with your Labor Day weekend we hope its a happy and safe one!
-VD
Back to Running Postpartum
Back to Running Postpartum
Healing post-partum varies woman to woman. There are many factors that go into how a mom will recover and when she can resume activity. Most of us go to our 6-week checkup and are “cleared” for all activity. But in reality, not every woman is ready for all activity. You might find yourself in pain or struggling to recover. If you were active prior or during your pregnancy, then you are anxious to get back to more activity. Today we will discuss the parameters to help guide you and equip you with information.
From clinical experience, every woman is different and must be treated differently. So, my recommendations will vary patient to patient when considering their complete history and their goals. Let’s talk about getting back to running. The research tells us it is not advised to run until after 8 weeks post-partum. And this is for good reason. During the first 6-8 weeks your uterus is shrinking back to its normal size, your C-section scar is healing, and your body is prioritizing making breastmilk and supporting your metabolic needs. And if you tried to run during this time, you most likely didn’t feel great.
Now, you have passed the 8-week mark, and you are “ready” to start running. Before you go running, I recommend you start with walking. Start easy, with a 10–20-minute walk and see how you feel. There are three body check points that you need to pass to add more intensity or frequency of activity. At all these check points you should have no pain or negative symptoms. The first check point is how do you feel during the activity, do you have any negative symptoms? Check point two is after that activity how do you feel? The last body check point is the next morning. If you pass all three then you can add more time or load to your activity.
Let’s talk specific criteria that will determine if your body is ready to run. You should not have any pain, feel more stressed or feel like you cannot recover the next day. If you pass all of these with no problems, then you are in a suitable place to start training.
1. Walk 30 minutes without sign/symptoms.
2. Able to tolerate five tasks for 1 minute each without sign/symptoms.
a. Step Ups
b. Wall Sit
c. Double leg squats
d. Single leg squats
e. Plank hold (do side plank if DRA is prominent)
These tests can be challenging. Running can be hard on the body, and we need to make sure you are in a stable place to start. And if you are not in a stable place then we are here to help! We provide specific and targeted rehab exercises to get you back on your running journey. Our program is individualized to what your goals are, and one-on-one care to guide you through the exercises. Healing takes time but you can be proactive in reaching your goals. Contact us today for more information!
-Dr.KS
Pizza Dough Recipe
Pizza Dough Recipe
One of our favorite meals is pizza night! I find that kids are more likely to eat their dinner if they are involved in the process and feel as though they have some input on how things are prepared. Anytime you involve your kiddos in something that would be easier done without their assistance be prepared to use every bit of patience you have. It can take some extra time but there is bonding and fun to be had!
Dough Recipe:
Ingredients:
3 cups flour
1.5 cups of warm water ( make sure the water is not too hot otherwise it will kill the yeast)
1 package of yeast
1 tablespoon salt ( Our favorite salt is Redmond’s)
1 tablespoon olive oil
1 tablespoon honey (or sugar)
Directions:
Add the water, yeast and honey together and let stand for five minutes
Then add to the bowl with the flour and salt
Mix well and knead for about five minutes
Place dough into an oiled bowl and let it rest for at least an hour or until dough has doubled in size
This will make enough dough for one large pizza or two medium thin crust pizzas
Bake at 400 degrees for twenty minutes
Some topping ideas:
Classic red sauce, arugula, sweet corn, shredded chicken, mozzarella
Classic pizza sauce, turkey pepperoni, and fresh mozzarella
You could even lay out a bunch of toppings and let your family make their own personalized pizza! We hope this is a hit in your home as it is in ours!
What is Red Light Therapy?
What is Red Light Therapy?
Red light therapy is a hot topic in the holistic community right now so you may find yourself wondering what all the hype is about. This form of therapy uses specific wavelengths of light to improve/stimulate the function of the mitochondria. Ok what is mitochondria? Basically this is the powerhouse of your body’s cells. When the red-light is used it activates the mitochondria in your cells and helps your cells produce more energy which then leads to all kinds of healing potential. Like lowering inflammation and improving blood flow. If you remember anything from high school biology then you know that your body’s cells are incredibly important for all sorts of functions- particularly healing.
Studies show that it can help with the following:
Sleep quality
Arthritis pain
Acute injuries such as a sprained ankle
Speeds up wound healing and can improve the appearance of scars- this would be a great tool for all you amazing C-section mama’s!
Improve skin conditions such as acne and eczema
Where can I buy a red light?
Our most trusted source for red-light is the Lumebox- this is is a tried and true product for our families and is worth the investment because it can be used for so many different things. The Lumebox is highly recommended because:
Low EMF rating
Lumebox operates on a rechargeable battery which helps reduce the flicker. This is great for hyper-sensitive people.
Portable and comes with a nice travel case
If you are still skeptical- you can go to their website and read all the amazing reviews and their blog for more information. Once you decide to purchase a Lumebox be sure to use the link below to save some $250 off of your purchase.
Castor Oil: The benefits and how to use it
Castor Oil: The benefits and how to use it
If you are on a healing journey of any kind then adding castor oil packs to your routine is a must! Lets first review the many benefits:
Supports detoxification of the liver
Can help pain associated with menstrual cramps, PCOS and ovarian cysts
Improves lymphatic drainage
Reduces overall inflammation
Assists with constipation and bloating
Improves digestive function
What is castor oil?
Castor oil is derived from the castor seed which is native to India and has been used for thousands of years for its healing ability. The castor oil works by stimulating your lymph and liver function which helps your body process and cleanse toxins. When it comes to health issues most things can be traced back to the health of your liver and lymph system.
Once you use a castor oil pack you will start to learn that when you support your body’s healing potential it will have a positive effect on things you didn’t even consider in the first place. A lot of the time our body’s are just stuck and need a little support to help it function as it should. Our body’s are amazing and don’t get enough credit for all that is capable of.
Where can I find a castor oil pack kit?
Not all products are created equally and its important to source castor oil from trusted brands. We really enjoy the starter kits from Queen of the Thrones. Its good quality and still affordable. Their packs come with everything you need to start your healing journey. On their website you can find all sorts of amazing testimonials on just how effective castor oil packs are. This will be a great foundational tool to have on hand.
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