Show the Mom in your life how much you appreciate her by giving her a one-hour relaxing massage for only $60.

The Gift Certificates are only on sale in May but they don’t expire for one year!

Call, comment, email or stop by today.

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Have you been thinking about breaking out the running shoes? As we look out the windows here we’re seeing more and more runners. Running doesn’t require much – but does require some prep.

Here are some top-tips for beginning a running program:

 Shoes

• Consider the age of your shoes; Running in worn-out shoes can contribute to excessive wear and tear to your muscles and joints.
• Consider the style of your shoes. No, not Manolo Blahniks, or diamond studded Nike runners ツ but instead making sure they’re the right shoes for your feet, activity level, weight and body type.  The wrong style can cause stress on your joints and muscles.
• If you are unsure about your shoes, just bring ‘em in and we’ll look them over.

 Conditioning

• Set realistic goals…and increase your time, distance and/or speed over the course of several weeks or months.
• Follow a training program.  There are gobs of free programs online. If you’d like to set up a more personalized program, we can help.
• Include adequate rest…allow your body to recover and rebuild.

 Water!!

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• Keeping yourself appropriately hydrated before, during and after exercise will keep you feeling well overall. And  the more you sweat during exercise, the more fluids you need to replace.
• Signs that you need to make some “adjustments” to your hydration are:
  • dry-mouth
  • cramps in your legs during activity
  • headaches
  • The average person should be drinking at least 64 ounces of water each day whether running or not!

Safety

• If you plan to run outdoors, especially at night, wear bright colors or reflective gear.
• Know your route.  Let someone you trust know where you are going and when you expect to be back.
• Running with a partner is generally safer—it can also help you stay committed to your training schedule!

 Office News:

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• Dr. Gina, her husband Paul and their daughter Mia welcomed two new additions to the family this month! Gianna Mary Reid was born on Wednesday April 4^th at 8:31pm. 5 pounds and 2 ounces and 19.5 inches long. Callie June Reid was born on Tuesday April 5^th at 1:34am.  6 pounds and 3 ounces and 20 inches long.
• Prices for Massage and Acupuncture will change on May 1^st.  Please click here for details.
• Dr. Spath is now a provider for all insurance plans except for Cigna.
• Dr. Spath has joined marketing committee and race village set up committee for “Girls On the Run Spring 5K race”.  The race is on May 12^th, Downtown at 8:30am.  They are looking for individual runners and teams, groups to provide cheer stations on the race course, and volunteers to help with race village setup and tear-down. This is the 10th anniversary of “Girls On The Run STL”. In celebration, the race has moved from Forest Park to Downtown to accommodate the popularity and growth of this race. Here the link to the site:  which has all of the details.

30 minutes – $35

60 minutes – $70

90 minutes – $95

Package of 3 hours – $192

Package of 5 hours – $305

Package of 7 hours – $399

Package of 10 hours – $550

Monthly Memberships are $45 for one-hour each month or $540 for the year.

Gianna was born on April 4th at 8:31pm, weighing 5 pounds 2 ounces and 19.5 inches long.

Callie was born on April 5th at 1:34am, weighing 6 pounds 3 ounces and 20 inches long.

Baby A is head down and 6lbs 9oz!

Baby B is head down and 7lbs 10oz!

I’ll post when the arrive.

March is “National Nutrition Month”®!

Really!
We didn’t’ make this up.

The Academy of Nutrition and Dietetics (formerly known as the American Dietetic Association)…it was them…they made it up.

So, about this “Getting Your Plate in Shape” thing…

here are some basic tips…

• Think “plate” not “platter” and aim for a 9-inch diameter.

• Make half of your plate colorful fruits and/or vegetables.

• Make at least half of your grains whole instead of refined (brown rice, whole wheat bread).

• Choose lean proteins and limit protein to a quarter of your plate. Aim for at least 2-3 servings of fish and/or seafood per week. Don’t forget about good plant-based sources of protein such as beans and nuts.

• Augment with dairy, such as topping broccoli with a sprinkle of shredded cheese or a spoonful of plain yogurt on a baked potato. Aim for a lower fat version for your dairy products.

• Use between-meal snacks to obtain the food groups you may have missed during your meals.

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Other tips…

Substitute good stuff for the …well…not so good stuff:

• For butter, try powdered butter flavoring or reduced calorie margarine

• Instead of cooking oil try cooking spray, or broth…or wine

• Instead of the eggs try egg substitutes or at least cut it down to just the whites

• Instead of oily salad dressing…maybe oil free or at least reduced

• For Sour Cream, maybe try plain low fat or nonfat yogurt, or lower fat sour cream

• For whole milk substitute to 2%…or 1%

• And there are delicious turkey substitutes for beef, ham, and even bacon

And exercise….

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Why?

Because it…

• Fights heart disease

• Increases HDL (the good cholesterol) and decreases LDL (the bad cholesterol)

• Lowers blood pressure

• Delays fatigue by causing the heart to beat stronger, increasing lung capacity

• Strengthens bones and keep joints limber

• Burns off calories by raising your body’s metabolic rate

And if you haven’t done it for a while

even the word “exercise” might be intimidating?

So…

• Take baby steps…Just get moving! Enjoy the weather and take a walk. Not a stroll, but a brisk walk. Try to get your heart rate up and break a sweat.

• When you’re ready you can increase your pace, or challenge yourself with some hiking, or some hills, or running.

• If you have a gym membership maybe talk to a trainer, or take a class, learn the equipment – and don’t let the equipment scare you.

• At home you can work out just fine with hand weights, then maybe add an exercise ball and foam roller to make a complete gym. Start with a video for motivation.

And here’s a really simple and TRUE statement:
The key to losing weight is burning more calories than you take in!
That’s the short and sweet (or lo-cal sweetner) skinny.

If you want to know more, or if we can help in any way just ask us.
Dr. Gina and Dr. Spath can guide you to better nutrition and exercise.

March Office News:

• Dr. Gina is on maternity leave.  Check our Facebook page or next newsletter for the news of the twins birth!

• Dr. Spath and MollieShea will be taking care of her patients during her time off.

• There are going to be a price changes for massage therapy starting May 1st, please see our website or Facebook for details.

“National Nutrition Month®”,what Get Your Plate in Shape means to me.

 I think about portion control, balance, composition and use of space. That’s that visual artist in me I guess. In order for me to get and keep my plate in shape I think about all my favorite food groups getting their proper space.  I make sure everything is there including meat, grain, fruit and veg, like a beautiful piece of art.

With a background in painting and an early love for colorful things, my plate looks like a food rainbow.  I love fruit and eat it every day. It’s so easy to grab an apple, banana or orange, even at the gas station.   

 When it comes to meat I try to keep it colorful also. For me this means fish first, my favorite, then highlights of chicken or pork and accents of red. I like eating fish because there are so many kinds (colors) to choose from; orange salmon, pink tuna, silver trout and saucy sardines. Once a week my plate has either mustard yellow sardines or red hot pepper sardines with multigrain crackers and a side of green. So pretty and yummy!

 As a young woman with a family history of osteoporosis I know the importance of dairy on my plate. That doesn’t mean I have to have a big glass of milk or boring cheese. I find a great way to get healthy dairy is on salads. I try cottage cheese instead of ranch dressing, feta cheese instead of white cheddar or even plain yogurt with salt and pepper. 

 My last brush stoke for the rainbow food plate is very sweet. I love sugar and let myself have a bit of chocolate or dessert every day. Sweets that come in little packages are best, a piece of joy wrapped in colorful foil or a smile on a wooden stick is my favorite way to finish a beautiful meal.

 A plate that’s in shape should represent all the food groups, be full of colors and end with a happy face. Think of meals as masterpieces.

MollieShea Stephens, LMT

While Dr. Gina is out on maternity leave, Dr.Spath and MollieShea will be treating her patients together. 

She should be back to seeing patients in late May or early June.