Spring Cleaning – For Yourself!

I am not one who enjoys spring cleaning, but April seemed like a good time to test out a personal cleanse product we are offering at the clinic called NutriClean.  This 7 day system is touted as an excellent cleaning tool that should be used once or twice annually for optimal digestive, liver and colon health. I have always been curious about cleansing but never wanted to do anything extreme and I love food so I wanted one where you could actually eat healthy meals.  I also recommended it to my sister who was venturing into a healthier lifestyle so we decided to do it together. 


The night before I took the plunge, I feasted on a juicy hamburger with a Coke and chips.  Why not make the first day be a memorable one, I thought.  I am not a huge red meat eater but I have to say it was a tasty last pre-cleanse meal.


I did this cleanse during my week vacation at home with the kids which had pro’s and cons.  I could definitely plan my meals better and ate gorgeous salads and lovely pasta dishes every day. 1516 - Salad    1425 - PastaHowever, the temptations to indulge in the many unhealthy snacks we had were plentiful.  I’m not sure what I was thinking the first day of spring break when I went out to get a dozen Dunkin Donuts as a treat for the kids. It was a brutal test and I passed.

1396 - DD

Every morning a ½ hr before I ate breakfast I mixed up a scoop of fiber powder with 8 oz. of water.  It tasted like berry juice and went down easily.  The powder consisted of a blend of soluble and insoluble fibers, along with probiotics and essential gastrointestinal nutrients.  Next, I swallowed two release tablets that consisted of natural botanicals that can help to gently promote peristalsis and cleanse the bowel.  The rest of the day, I was encouraged to increase my intake of fruits, vegetables and whole grains.  Increasing exercise and water intake is also beneficial during a cleanse so I walked for 45 minutes every day followed by 15 minutes of basic floor exercises. I also lifted weights twice that week and did two Yoga classes.  I always drink a lot of water, but definitely needed more as I found out the second day after waking up with severe dry mouth and a headache at 3:00 AM.  It felt like a hangover, except I had not enjoyed a night of drinking beforehand.


At night, before bed, I had to take two more release tablets and two Hepato Cleanse capsules.  This is a combination of special botanicals and nutrients that support various enzymes within the liver to promote the body’s normal excretion of toxins that accumulate over time.  There are nine different key ingredients in these and you can go to our website to read the complete list.


Now for the hard part – what you have to eliminate during this cleanse. You are not to have any processed food like lunch meats, boxed meals, cheese and white bread.  You should also abstain from alcohol and soda during the week, the phosphoric acid in soda can upset the pH balance in your body in addition to pulling much needed calcium from the bones when consumed in large quantities.  Sodas are also high in sugar. Hydrogenated oils, such as margarine, spreads, cooking fats and commercially baked food should also be stopped. I don’t smoke but if you do and are planning on a cleanse then stop, they contain thousands of toxic chemicals. I reduced my protein intake and only ate chicken and fish, I did not eat any red meat and limited my eggs to about 3 for the week. And if you haven’t guessed it by now you should avoid refined sugars, such as cookies, crackers and candy as well as artificial sweeteners.


I won’t go into detail about my bowel movements, but they didn’t change significantly and I could have done the cleanse if I was working.  They increased to two times a day for a few of the days but it was not as bad as I thought it would be.   I did get two headaches, one I did take an Advil for the other I did not and they went away fairly soon after I drank more water. This is a common side effect as toxins are being released from your body.  My sister did the cleanse at the same time and she did not have any headaches.  Both of us were pleasantly surprised to lose 5 lbs each and a friend of mine who just completed the cleanse lost 13 lbs in one week.


I have to say the biggest thing I noticed was a boost of energy on the last two days.  This may have been due to the 10 hours of sleep I got the night before or the fact that I was on vacation all week but regardless I enjoyed it and got a lot accomplished.  I have since stayed on the healthy eating plan, avoiding processed food, alcohol and soda as much as possible and I have kept the 5lbs off for three weeks longer.  So for me it was worth it and I would do it again – once a year though – not twice!


If you are interested in the NutriClean 7 Day Cleanse you can order it through our website www.napervillept.com, just click on the nutraMetrix icon on the far right and it will take you to our page.  Happy Spring!!

Vitamins for Healing


Last weekend there was a great turnout at a Saturday Seminar we offered on “Healthier Healing”.  I had a friend of mine, Sid DeLair, talk at the end of this seminar about how his life has drastically changed over the past 8 year years, largely due to the changes he made with his diet and by adding supplements.  He went from being overweight and on 20 medications to dropping 50 pounds, getting off all medocations and now running in ultra-marathons.  Sid is an inspiration to many and it goes to show you how hard work and determination can change your life.


Here are a few of the key points that we talked about at the lecture and maybe one or two of these will help you on the road to recovery.  Many of these tips come from Dr. Heather Tick’s book “Holistic Pain Relief” which I have talked about in previous blogs and should be read by every person dealing with chronic pain.


Balanced vitamins and minerals are important for everyone but they are most important for those on the road to recovery.  For this reason, a balanced multivitamin and mineral supplement is a good insurance policy – it ensures we get at least some essential nutrients every day.  Multivitamins are a mixture of Vitamin A, B, C, D, E, K all the essential minerals and usually some other antioxidants.  Multivitamins are becoming more and more accepted by conventional medicine.  Even the Journal of the American Medical Association has printed articles endorsing the use of multivitamin products.


B Vitamins are often found together in the same foods and are best taken this way as B-Complex vitamins. B Vitamins support the health of our immune system, nervous system, red blood cells, skin and muscles.  They are needed for energy production and detoxification.  B-complex vitamins with magnesium can be helpful for treating leg cramps and restless leg syndrome and can help us deal with stress of all kinds.  Vitamin B2 is helpful for migraines.  B12 helps create red blood cells and maintain bone density.  It also plays an important role in the health of our brain and nerves and a recent study showed it plays a specific role in pain.


Vitamin C is a powerful antioxidant.  It is needed to build and repair collagen, which makes our connective tissues, such as tendons, ligaments and fascia.  It is also needed to build and repair muscles and bones.  Our vitamin C needs vary from day to day depending on stress, injury and sickness. Only 10-20% of adults get the recommended 9 servings of fruits and veggies a day, so unless you are eating a lot of fruits and veggies, it’s best to take this supplement.


One vitamin that all Midwesterners are deficient in this winter is Vitamin D.  Vitamin D is the “sunshine vitamin” and is not found in fruits or vegetables.  It is important for the function of over 200 hundred genes in the body.  It boosts the immune system and helps it fight infections like the flu. It plays a role in blood sugar metabolism and preventing diabetes.  It helps our bones absorb calcium and improves muscle strength.  Vitamin D deficiency is associated with pain. Many chronic pain patients I have are tested by their doctors for this and found to be deficient so they are put on high doses and it truly helps with pain reduction. When we do finally get to spring, get out in the sun 2-3x/week for about 1/4th the amount of time it would take to develop a slight sunburn.


Minerals come from the earth.  Our bodies must ingest them and cannot make them.  Fruits, vegetables, seeds and nuts are good sources of minerals.  Calcium is probably the most commonly recommended mineral. It is needed for muscles to contract, blood to clot and some neurotransmitters to function.    Too much calcium can be harmful, especially in men.  Excess calcium has been associated with increased rates of heart disease. Normally, adults need 1,000 mg from all sources – food and supplements.  Smoking, excess alcohol, caffeine and salt consumption; and hormonal imbalances all interfere with calcium levels.


Magnesium is needed by the body to make energy and is involved in over 300 essential metabolic reactions.  It keeps bones strong, helps regulate blood sugar and controls the rate of nerve firing.  It causes muscles to relax and so is helpful for cramps, spasms and tight painful muscles.  It also reduces blood pressure, used for treating fibromyalgia, lyme’s disease, multiple sclerosis and migraines.  It can help irritable bowel syndrome by relaxing the gut muscles, reducing cramps and relieving constipation.  It can improve sleep and reduce pain.  Because 99% of the magnesium found in your body is in the tissues not the blood, it makes it difficult to detect a deficiency, although it is one of the most common deficiencies in Western society.


There are many items on the market to help with pain.  One of the most commonly recommended one is glucosamine.  It is a widely recommended supplement for joint health.  The studies are inconsistent but some well-done studies suggest if slows down the degeneration of cartilage in joints and reduces joint pain.


Pycnogenol is a name for a water extract of the bark of the French maritime pine which is grown in the southwest France. It contains oligomeric proanthocyanidins (OPCs). It is helpful in supporting the immune system and there is evidence of assisting with asthma symptoms, muscle pain and cramps, painful menstruation, high blood pressure and high cholesterol.  To date, no serious adverse effects have been reported in the available scientific literature.  Take a look; Dr. Oz even has promoted the use of pycnogenols on his show – https://www.doctoroz.com/videos/pycnogenol-supplement-younger-looking-skin.


A product that has been helpful to my husband’s joint problems is Prime Joint Support Formula by nutraMetrix™.  It is the only product on the market delivering glucosamine, Pycnogenol and hyaluronic acid in an isotonic form.

Isotonic, which means “same pressure”, bears the same chemical resemblance of the body’s blood, plasma and tears.  All fluids in the body have a certain concentration, referred to as osmotic pressure. The body’s common osmotic pressure, which is isotonic, allows a consistent maintenance of body tissues. In order for a substance to be absorbed and used in the body’s metabolism, it must be in an isotonic state.  This means that the body has less work to do to obtain maximum absorption of the nutrients.  The isotonic state of the suspension allows nutrients to pass directly into the small intestine and rapidly absorb into the bloodstream.

With nutraMetrix™ Isotonix™ products, little nutritive value is lost, making the absorption of nutrients highly efficient while delivering maximum results.  WARNING: Do not take Prime Joint if you have a shell fish allergy.


Disclosure:  Naperville Physical Therapy is a distributor of nutraMetrix™ products and you can access our website page for more product information, Nutri-Physical health assessment tool and product ordering at www.nutrametrix.com/napervillephysicaltherapy


Research shows Omega-3 Fish Oils help a wide variety of painful conditions, including osteoarthritis, RA, PMS symptoms and inflammatory bowel disease.  They also may reduce the risk of diabetes and some degenerative brain diseases, as well as reduce depression and ADHD.  Choose a high quality fish oil and do not take high doses (stay under 3 grams a day) as high doses may keep your blood from clotting.  Omega-3 oil can be found in flax which is very healthy.  I put flax seeds in my smoothies, so if you choose to do this as well, a helpful hint from me is to make sure to grind them yourself first.  Doing this will increase the overall effectiveness of the seed.


I continue to learn more and more about the benefits of proper nutrition and supplements and I want to share my knowledge with you.  I will be sharing more tips on


April 16th from 7:00pm – 8:00pm

 Wine and Wellness Wednesday


Stop by to learn about the benefits of resveratrol and other healthy habits that will make you look hot and healthy.  Admission is free, but space is limited so register by calling 630-369-1015, email us at getwell@napervillept.com or like us on Facebook and register on our home page.

Healthier Healing


While waiting for my daughter to pick out her books at the library last week, I casually looked over the new arrival section and was pleasantly surprised to see one called, "Holistic Pain Relief" by Dr. Heather Tick. I checked the book out and read it in two days.  I would highly recommend it to anyone going through any sort of health crisis.


Dr. Tick summarizes quite nicely several different types of treatments, solutions and strategies to assist anyone that is stuck in a painful cycle.  She writes about a healing diet and when we eat the wrong foods our cells cannot heal and can actually cause inflammation in the body.  You may know that losing weight can lighten the loads on your joints, but did you know there is a four pound reduction in stress on the knee joint for every pound lost by an overweight person? That's an amazing statistic .


According to Dr. Tick, "Diet is more powerful in preventing the common diseases than either drugs or medical care." I wasn't aware that 80% of the immune system lies inside of the gut. If someone has a leaky gut bad particles can cause inflammation.  If it continues over a long period of time, such as when one has a food allergy, this type of inflammation can affect the entire body.  One way to prevent leaky gut is to eat a balanced diet that includes probiotics and avoid excessive sugar and refined carbohydrates.  I drink Kefir which is a probiotic smoothie drink that is found in the refrigerator section of most grocery stores.  It has 10 strains of healthy bacteria verses the 2-3 strains found in most yogurts.  It has a tart flavor so I mix it into my smoothies or with a little juice.


Healing works best when your body has the proper nutrients found in both food and supplements.  There is a lot of excellent research on nutritional supplements but more is needed.  If you are thinking of adding some to your diet consult your doctor especially if you are taking prescription medications.  In addition, I would choose an isotonic formula verses a pill form.  Many supplements in the pill form do not dissolve quickly enough to be absorbed into the bowel according to Dr. Tick.  I take an isotonic formula which comes in a powder and dissolves into water, taken on an empty stomach it rapidly absorbs into the body for maximum results.   Visit www.nutrametrix.com/napervillephysicaltherapy for more information.


We hear a lot about antioxidants lately and that they are helpful in lowering blood pressure and keeping our hearts healthy.  Antioxidants are needed to decrease free radicals, the high energy particles that come from our body and the environment.  Free radicals can cause inflammation and damage to our muscles and joints over time.  Antioxidants can heal this damage.  Some foods that are high in antioxidants  are:


  • Acai
  • Blueberries
  • Blackberries
  • Pinto and Kidney Beans
  • Artichoke hearts
  • Apples
  • Strawberries


The best diet to assist with healing is a low-glycemic diet.  The glycemic index measures how fast carbohydrates turn into sugar once you eat them.  When you eat foods with a high GI number you will feel tired, cranky and hungry for anything about two hours after you eat.  These foods cause your blood sugar level to drop below the normal range. This can cause more inflammation in your body, thus more pain and slower healing.  Research has shown eating a low GI diet can also help control obesity and reduce the incidence of type 2 diabetes.   A good on-line site to check the numbers of various foods is www.glycemicindex.com.  Food with a lower GI are healthier for us, generally try to stay below 55.


I was not aware that research supports eating food that has been naturally raised.  I love the idea, but also can appreciate the fact that is more expensive.  Dr. Tick suggests that if we are eating less animal proteins (3oz, 3x a week) you can buy better quality, it will taste better and offer improved nutritional value.  Then use vegetables, beans, lentils and whole grains to fill yourself up.


Dairy products are something to consider giving up if you are having unexplained issues with your skin or sinus'.  My husband is on a trial of giving up gluten and dairy products to see if he can clear up his 25 year history of blocked sinus'.  He is 3 weeks in and about 25% better.  I started buying almond milk for him and my kids all love it, especially the chocolate and vanilla flavors.  Those with auto-immune disorders should try stopping cow's milk for a few months to see if it makes a difference in symptoms.


There are many more tips and breakthrough strategies offered in "Holistic Pain Relief" and I encourage everyone to check it out of their local library or order it on-line.  I am even putting together a seminar on her information and many more tips on how to improve healing rates.


Mark your calendar for Saturday, March 8th at 10:30 AM. 

Blood Type & Your Health


A few weeks back, we had a great Friday Forum with Dr. Alicia Miller of the Natural Care Clinic. She spoke on the benefits of eating right for your blood type. I did not know anything about this topic before listening to her very informative lecture and thought that I would share some of the highlights, as I think this could really benefit people who may be dealing with some health issues and not responding to treatments. It certainly couldn’t hurt to follow these guidelines or ever try it for a short time and see how your body responds. Here are some of her notes condensed (somewhat) for the sake of blogging about it.


What foods we absorb well and how our bodies handle stress differ in each blood type. Consuming foods that work for you is the key to health, longevity, fitness and emotional well being. Dr. Peter D’Adamo is the author of “Eat Right 4 Your Type” and has been studying this theory for 15 years. He believes your blood type is a powerful genetic fingerprint that identifies you as surely as your DNA. In Japan blood type has long been associated with personality type. You might well be asked your blood type on a job interview. When you use the individualized characteristics of your blood type as a guidepost for eating and living, you will be healthier, reach your ideal weight and slow the process of aging.


Blood type O is the oldest blood type. People who have this type blood can be powerful and productive, however, when stressed they can become angry, hyperactive and impulsive. If type O wiring gets crossed, as a result of a poor diet or lack of exercise, they are more vulnerable to negative metabolic effects, including insulin resistance, sluggish thyroid activity and weight gain. They may also be predisposed to certain illnesses, such as ulcers and thyroid disorders.

Main foods that are beneficial for Type O’s:
Seafood (wild caught)
Iodized salt (not table salt)
Red Meat (lean, antibiotic & growth hormone free)
Organic Kale, Spinach and Broccoli

Main foods that Type O’s should avoid:

Wheat & Gluten
Kidney & Navy Beans
Cabbage, Brussell Sprouts, Cauliflower & Mustard Greens
Dairy, alcohol and caffeine

Type O’s most often described themselves in ways related to the following characteristics; responsible, decisive, organized, objective, rule-conscious and practical. They use all 5 of their senses well and are more detail and fact oriented. They are, however, more vulnerable to destructive behaviors when overly tired, depressed or bored. These can include gambling, risk taking and substance abuse.


Type O’s benefit tremendously from brisk regular exercise that taxes the cardiovascular and muscular systems 3-4x/week for 30-45 minutes. They have a better emotional response when exercising regularly and more than any other blood type, O’s rely on physical exercise to maintain physical health and emotional balance. If easily bored, O’s should choose two or three different exercises and vary their routines.


Blood Type A’s flourish on a vegetarian diet. If you are accustomed to eating meat, you will lose weight and have more energy once you eliminate the toxic foods from your diet. Many people find it difficult to move away from the typical meat and potato fare to soy proteins, grains and vegetables. It is particularly important for sensitive Type A’s to eat their foods in as natural a state as possible; pure, fresh and organic. According to Dr. D’Adamo, low levels of intestinal alkaline phosphatase in the stomach make it difficult for Type A’s to digest and metabolize animal protein and fat.

Main foods that are beneficial for Type A’s:
Vegetable Oils (organic, non-GMO)
Soy Foods (organic, non-GMO)
Vegetables (organic, non-GMO)

Main foods that Type A’s should avoid:
Dairy Foods
Kidney and Lima Beans

In this busy, ever changing world it’s almost impossible to avoid everyday stress. Type A’s have a naturally high level of the stress hormone cortisol and produce more in response to stressful situations. Due to the naturally elevated cortisol in Type A’s, additional stress often manifests in several ways; disrupted sleep patterns, daytime brain fog, increased blood viscosity (thickening) and promotes muscle loss and fat gain. In extreme cases in Type A’s, stress can manifest in more serious ways, causing obsessive-compulsive disorder, insulin resistance and hypothyroidism. To help balance cortisol levels, Dr. D’Adamo recommends that you limit sugar, caffeine and alcohol. Don’t skip meals, especially breakfast and eat smaller, more frequent meals to help stabilize blood sugar levels. The following factors are known to increase cortisol levels and increase mental exhaustion for Type A’s – be aware and limit your exposure when possible:

  •  Crowds of people
  •  Loud noise
  •  Negative emotions
  •  Smoking
  •  Strong smells or perfumes
  •  Too much sugar and starch
  •  Overwork
  •  Violent TV and movies
  •  Lack of sleep
  •  Extreme weather conditions (hot or cold)

Type A’s benefit from gentle exercise, such as Yoga, walking or Tai Chi.


Blood Type B have the most flexible dietary choices as they have a tolerant digestive system and a strong immune system, however, they tend to be highly sensitive to the effects of slipping out of balance. Type B’s tend to have a greater ability to adapt to altitude and are statistically the tallest of the blood types.

Main foods that are beneficial for Type B’s:
Green Vegetables
Eggs/low-fat dairy products (organic, free range)

Main foods that Type B’s should avoid:
Sesame seeds

When it comes to hormones, Type B is closer to Type A, producing somewhat higher levels of cortisol. When a Type B is out of balance this manifests in overreaction to stress, difficulty in recovering from stress, disrupted sleep patterns, brain fog and suppressed immune function. This leads to increased risks for depression, insulin resistance and hypothryroidism. They are also susceptible to slow growing, lingering viruses, such as those for multiple sclerosis, chronic fatigue syndrome and lupus.


Blood Type AB reflects the mixed inheritance of their A and B genes. According to Dr. D’Adamo, “Type AB has Type A’s low stomach acid, however, they also have Type B’s adaptation to meats. Therefore, you lack enough stomach acid to metabolize them efficiently and the meat you eat tends to get stored as fat.”

Main foods that are beneficial for Type AB’s:
Tofu (organic, non-GMO)
Seafood (mahi-mahi, red snapper, salmon, sardines and tuna)
Dairy (organic)
Green vegetables

Main foods that Type AB’s should avoid:
Red Meat
Kidney and Lima beans

Type AB should avoid caffeine and alcohol, especially when they are in stressful situations and avoid all smoked or cured meats, as these can cause stomach cancer in people with low levels of stomach acid. They should eat smaller, more frequent meals as they will counteract digestive problems. They will digest and metabolize foods more efficiently if they avoid eating starches and proteins in the same meal.


Type AB often receives mixed messages about emotional health. While they tend to be drawn to other people and are friendly and trusting, there is a side of them that feels alienated from the larger community. They are intuitive, spiritual and passionate in their beliefs but also want to be liked by others which can create conflicts. The greatest danger with Type AB’s is the tendency to internalize their emotions, especially anger and hostility, which is much more damaging to their health than externalizing it. Exercise plays a critical component in stress reduction and maintaining a healthy emotional balance for Type AB. A combination of both calming activities, such as Yoga or Tai Chi two days a week and a more intense physical exercise like running or biking three days a week is recommended for optimal balance.


Dr. Miller discussed many other topics related to the Blood Type Diet, however, I am unable to cover them all in this simple blog. If you would like more information you can contact her directly at (331) 457-5062 or visit her website at www.naturalcareclinic.org. My blood type A body, does not think she can give up meat completely but I can certainly limit it and add more pineapple to my diet.  I was very surprised that 9 out the 10 items that I should avoid, I already make a conscious effort to avoid because they drive me crazy.  Now I know why, it’s in my blood. Fascinating stuff!!


Mark your calendars for our first Friday Four O’Clock Forum of 2014, January 24th!  Dr. David Lawrence of “Second Act Coaching” will discuss five important things you can do to have a spectacular and memorable second act. The skills that we learned in the first part of our lives are quite different from the ones we need as we get older. If you are feeling confused or stuck at this period of your life, this might be the perfect talk for you to attend.


Have a healthy and happy start to 2014!!!

Pain Discussion on November 8th at 4:00pm


Pain – Webster defines pain as “the physical feeling caused by disease, injury or something that hurts the body”


The body handles pain in a variety of ways and individuals react completely different when given the same amount of painful stimulus. My oldest son, at the age of 12, even enlightened me that research shows if you swear when you are in pain it lessens the painful sensations.  I thought he was trying to avoid punishment after dropping a few choice words in front of his grandma when he got hurt.  He was, however, a very well read 12 year old and absolutely correct.  I now even let my patients know they can tell me to "F&@$ off" if I’m hurting them.  I won’t stop my treatments but it may alleviate some of their pain.


Nutrition is a factor that can contribute to pain.  Vitamin D has been shown to be lacking in some patients with chronic pain. Ask your doctor if this may be the case in you haven’t been checked, some are even prescribed high doses of Vitamin D which results in reducing inflammation and building up the immune system. Getting a little sunshine, 10-15 minutes a few days a week, will also help with your Vitamin D intake.


I am seeing more and more chronic pain patients with Diet Coke addictions.  Some drink 6-7 a day with no water intake. I have written before about the benefits of water but it’s worth mentioning again to drink half your body weight in ounces everyday. Water helps to make your muscles stronger, flush toxins from your body, improve the function of nerves, lubricates joints and prevents constipation. It may even help you lose weight by suppressing your appetite so you don’t eat as much.


Research has also shown that after experiencing chronic pain the brain changes.  What does that mean to patients going through rehab?  It may benefit patients to get help from psychologists who specialize in treating patients with chronic pain.  Many people will think that they are being told “you are crazy” or “the pain is all in your head”. This is not the case at all, it just means that while the body heals, the brain can be given the necessary tools to handle the pain, possibly lessen the pain and potentially heal the injury.


Our next Friday Forum will address pain.  “Heal Your Mind/Heal Your Body” will be presented by Dr. Carol Low is a clinical psychologist at the Center for Conscious Living.  She offers a unique approach to puzzling physical ailments such as chronic pain, irritable bowel and headaches.  Your brain runs your body and the solution is often based in experiences your body has had that your mind has not finished processing.  Dr. Low will present new ways to approach functional medical illnesses and hopefully you will feel better quickly.  Join us at 4:00 on Friday, November 8th.


Admission is free, but space is limited so register by calling Naperville Physical Therapy at 630-369-1015 or email at getwell@naperville.com.

Wellness 101 Friday Forum Review

Wellness 101: Learn the Basics of Becoming a Healthier Version of Yourself - Physical Wellness


So you want to be healthier.  I’m sure this thought has crossed your mind a time or two before.  When it comes down to putting healthier lifestyle choices into action, though, more often than not we get stuck behind a rumbling of excuses and missed opportunity.  Why is that?  Time after time I get the same response, “I just don’t know where to start.”  So let’s start!

Wellness itself is a combination of seven different aspects of your life:

  • Social wellness - focuses on having a positive interaction with others and nature.
  • Occupational wellness - encompasses your overall attitude toward your work.
  • Spiritual wellness - seeks to find meaning and purpose for your human existence.
  • Intellectual wellness - encourages creative and stimulating mental activities.
  • Emotional wellness - allows you to become aware of and accept a wide range of feelings in yourself and others.
  • Environmental wellness - focuses on leading a lifestyle that is respectful towards the environment.
  • Physical wellness - embraces aspects of exercise, nutrition and medical care.

As you look to start on your journey toward a healthier lifestyle we often focus primarily on the last dimension - physical wellness.  Exercise programs will quickly fall apart without a little planning; take time to put together some goals before you get going.  Goal planning will help keep you focused so don’t be afraid to let your family, friends or co-workers know some of your fitness goals.  This will help with accountability.  Goals should be planned out for the short and long term, and make them S.M.A.R.T. (Specific Measurable Attainable Realistic and Time-bound).

Adults are recommended to get 30 minutes of physical activity most days of the week.  This includes cardiovascular, strength and flexibility training.  If you’re just getting started remember 30 minutes is your end goal, so start small, and aim for 10 - 15 minutes a couple times a week.  You’re in the process of changing your behavior, which takes time.  Make it enjoyable.  Mix up activities of exercise like going for a walk, light jog, or a bike ride with leisurely activities like golfing or yard work.  Once you begin to get comfortable with exercising during the week add in some strength training a couple of those days.  Bodyweight exercises are great (and they won’t break the bank).

Now that you’re ready to get started, write down your goals, put them somewhere you can see them every day, lace those shoes up and get started.  You’re ready to become a healthier version of you!

Naturopathic Doctors Review from Friday Forum


Our first Friday Forum was a huge success, not because of the delicious sangria and the relaxing chair massages, but because of the very informative talks given by Alicia Miller, ND and Kirby Thompson, ND both Naturopathic Doctors at the Natural Care Clinic in Naperville.


I learned many new things and wanted to share some of the highlights, as it is better to prevent a disease than to treat it.



  • We all know hand washing is important but did you know you should avoid using anti-bacterial soap, hand sanitizers and scented soaps? Castile and glycerin soaps are recommended.
  • Shower at night, especially if you have allergies. End your shower with a cool rinse for 30 seconds, this stimulates your immune system.
  • Use an unscented, chemical-free lotion after your shower to seal in moisture. You can use almond oil, cocoa butter or shea butter.
  • Do not shower with a plastic liner as they will emit chemicals into the air that you will directly breathe in, opt for a nylon one which you can also throw in the washing machine.



  • Increase water consumption: Consume half your body weight in ounces (ie. If you weigh 140, you should drink 70 oz of water a day).



  • For adults, aim for 7 – 9 hours of sleep a night. Your body heals and regenerates itself while sleeping.
  • For children, sleep varies according to age: a 12 month old should be getting 13 – 14 hrs/day (including a 2.5 hr nap). A 4 year old should be getting about 11.5 hrs per night.



  • Aim for 30 – 60 min. per day. Do a variety of exercises to challenge your body and keep you interested. Make sure to get your heart rate up for 30 minutes per day.
  • Strength training will keep your muscles and bones strong but also keep our immune system strong.
  • It’s important to strengthen your core to keep proper postures and reduce back pain.



  • Many studies indicate the more positive one is about life and health, the more the body will respond in a positive manner. Negativity attracts more negativity.
  • People that get colds often have too much going on at once and mental confusion.
  • Earaches could indicate too much turmoil in a household, parents arguing.



  • Increase your beta carotene food source: carrots, pumpkin, sweet potatoes, spinach, kale, squash and cabbage.
  • Increase your Vitamin C food sources: papaya, red peppers, broccoli, strawberries, kiwis, cauliflower, Brussels sprouts, cantaloupe, citrus fruits (exception – no orange juice due to excessive sugar).
  • Eat chicken soup. There is actually an amino acid compound called N-Acetyl Cysteine that helps the lungs function better. Mom was right!



  • Wet Sock Treatment – Can be done everyday if you are feeling a little run down, stressed or have sinus congestion. Best to do before bed. Contraindicated if you have any open sores on the feet or decreased sensation from diabetes. Place thin cotton socks in ice cold water and wring out. Place on feet then pull on thick wool socks over the wet ones. Lie down and bundle up. Your body will dry out the wet socks and heat them up in a few hours. Remove socks in the morning or when they are dry and go about you day relaxed.
  • Cold mist humidifiers add moisture back into the air but keep it clean.
  • Hot baths for 10 minutes with cool wash cloth on the back of the neck. Soak with Epson salts, eucalyptus oil or lavender oil.
  • Netti pots are great for nasal irrigation and flushes out bacteria before they become stagnant in your sinuses.



  • If you are taking any medications, consult a naturopathic doctor to make sure these are appropriate.
  • Zinc – 45 mg/day – 5 days only.
  • Vitamin C – 500 mg every hour when sick.


There are so many more items they covered that unfortunately I cannot cover in this short blog. If you are feeling under the weather there are many natural options out there that can perk you back up or even prevent you from getting sick in the first place. Check out their website at www.NaturalCareClinic.org for more information.

Introducing Friday Four O’Clock Forums


The tagline for Naperville Physical Therapy is “Where a Lifetime of Health and Balance Begins.”  As I stared at these words on our wall while participating in a yoga class recently, I realized we could do more at our clinic to really help our patients achieve their optimal health.  As we approach our 20th year in business, my goal in the next year is to bring more wellness options to our patients and the public.


I have been blessed with such a fantastic staff and I truly believe they are the best of the best when it comes to rehabilitation.  They have so much knowledge that they share freely on a daily basis with our patients. I learn something every time I am around them.  For this reason, I thought it would be a great idea to start a blog and a lecture series.


With the blog, I hope to share informational articles on a variety of health related topics with the goal of improving your life in some little way in a short period of time.  I know everyone’s life is crazy and schedules are tight, therefore I promise that these blogs will be to the point and easy to read.


The lecture series will be titled Friday’s Four O’Clock Forum.  Consider it a “Happy Hour of Knowledge”.  Who doesn’t have a few minutes on Friday to decompress before heading home to family or out with friends?


Our first speaker topic will be:


Cold/Flu Healthy Medicine Cabinet Talk

 Friday, October 4th at 4:00 p.m.

Alicia Miller, Naturopathic Doctor and owner of Natural Care Clinic in Naperville,

will be sharing her extensive knowledge of homeopathic remedies

to get you through the flu season.


To entice you to come, we will be offering free 15 minute massages (during the lecture or after) to the first 10 people who register by calling 630-369-1015 or e-mailing getwell@napervillept.com.


Light refreshments will be served.  Admission is free, but space is limited so sign up now.   

Hello Blog World!

We are now entering a new phase for Naperville PT.  Why is it that it took us this long to start, you may ask.  Well, it can simply be stated as – we are no longer afraid of blogging!

If you choose to read any future postings – we thank you.  We plan on providing quality informational snippets for you.  Please check back periodically to see what little nuggets of information we have dispensed since your last visit.



All of us at Naperville PT