Healthy During the Holidays

Posted on December 16, 2019 by Whitney Board

HEALTHY DURING THE HOLIDAYS

Hi folks, it’s Dr. Krieger here! I wanted to give you a few of my personal favorite tips and tricks to help you stay healthy during the holidays.

GET OUTSIDE

Don’t let the crisp, winter weather keep you inside. As Montanans, we have an appreciation of the great outdoors and the Big Sky. We all know the benefits of exercise – weight management, elevated mood and cardiovascular health – to name just a few. Stay active by participating in winter sports such as: cross country skiing, ice skating, hockey, downhill skiing, snowboarding, broomball, snowshoeing and winter hikes and exploring.

Take Quick Trip Somewhere Local

You can also take a day trip to the Lewis and Clark Caverns, a short ride west of Bozeman to Whitehall, and try your hand at spelunking and exploring these natural and awesome limestone caverns. These family friendly caves are open seasonally, but offer special candlelight tours during the holidays. Call 406.287.3541 for more information and to reserve tickets. I did the candlelight cave tour a few years back and it was so magical – they have the caverns especially decorated for the holiday season!

KEEP YOUR HANDS CLEAN

Hand washing is probably the most simple thing a person can do during the winter months to stay healthy and to protect yourself from catching colds and flus. Using soap and water is still the best practice, but alcohol-based hand sanitizers can also be used. However, you should avoid hand sanitizers that contain Triclosan. Triclosan is a common added antimicrobial agent in many hand sanitizers. This chemical has been shown in studies to lead to antibiotic resistance as well as to interfere with hormone metabolism and cause harm to the immune system.

Make sure that you properly wash your entire hands – palms, back of hands, nail beds and between and around all fingers for at least 30 seconds. Do this before preparing food and eating and after coughing, sneezing and blowing your nose. Another easy idea to help keep your hands clean is to sneeze into the crook of your elbow and avoid the use of your hands altogether.

MAKE TIME FOR YOURSELF

During the holidays, we are reminded to offer charity to those in need. It is also equally important to make time for yourself in order to help with stress management during these busy times. Do something for yourself that makes you happy. Such as getting a massage or a pedicure, enjoying a long bath with bath salts and candles, watching your favorite movie, a weekend getaway to the local hot springs, reading a new book or cooking a special meal for yourself. You can also take a few moments each morning to remind yourself what you are grateful for in your life. Studies have shown that this promotes overall happiness and wellbeing.

SAUNA/COLD PLUNGE

Another way to stay healthy during the holidays is to alternate between warm and cool temperatures. Indicated for colds, flus, muscle and joint pain, sleep disturbances and weight loss. This technique assists in detoxification and supports overall wellness and immune function. This service can be compared to a “whole body” contrast hydrotherapy treatment. It is one of my personal favorites and I feel AMAZING afterwards.

Alternate time in a sauna (15 minutes) with taking a dip into a cold plunge pool (about 60℉) for 2-3 minutes as tolerated.
Repeat the sauna/cold plunge at least 3 times.
Remember to end on cold for best health benefits.
You won’t regret taking the time out of your schedule for this. People often report instant improvement in overall health after a single treatment!

Modern-Day Mental Health

Posted on November 6, 2019 by Whitney Board

By Dr. Alisun Bonville

Anxiety, depression, and anger. These mental health “symptoms” run rampant in our modern-day culture. Antidepressants and anti-anxiety medications are some of the most prescribed medications in our country. An article published by the American Association of Naturopathic Medicine reports that “20.9 million American adults suffer from a mood disorder, according to the National Institute of Mental Health.” While many of these medications are life-saving and life-improving, many people are looking for alternatives to medications or ways to make their medications work better.

At Spring Integrative Health we find that combining all of the tools (conventional medicine, pharmaceuticals, natural and holistic interventions) get the BIGGEST results. Here are our top interventions for vibrant mental health:

1. Manage Stress

Stress is the NUMBER ONE contributing factor to anxiety, depression, frustration and anger. Our lives in the United States are full of family, society, and personal pressure to perform at our peak levels at all times. Also, many of us have a history of trauma or dysfunction in our lives. These are huge contributing factors to our total stress levels. Talk to your mental health provider and/or doctor on ways to manage your stress from a physical and emotional level. (We are huge fans of Meditation and Mindfullness here at Spring).

2. Treat the Whole Body

To us that means adding in soothing body therapies like acupuncture, massage, or craniosacral therapies.

3. Reach Out

Isolating when you are feeling blue or anxious can often make the symptoms worse. Having a good team of counselors, doctors, friends and family has been shown to have a positive effect on depression.

4. Check Your Vitamin Status

Often nutrient deficiencies will increase your risk for developing depression and anxiety. Being deficient can also make these feelings worse if you are already experiencing them. A doctor can check for levels of vital nutrients in your body such as folate, B12 or vitamin D.

At Spring Integrative Health we take a multidisciplinary approach to your mental health. We believe health encompasses good physical, mental and emotional health!

If you or someone you know is struggling with mental health issues please reach out! 406-586-2626 or Contact us here on our website!

Making ‘back to school’ a Simple Transition

Posted on September 10, 2019January 7, 2024 by Whitney Board

back to school Spring Integrative Health Emily Potter

3 Tips to make ‘back to school’ a Simple Transition

It’s that time of year again! The sound of zipping backpacks, a sack lunch thrown together at the last minute and a kiss out the door while scrambling to the bus. Sound familiar to anyone else? Here are my favorite go-to ideas and tips when it comes to creating a calm and enjoyable transition for yourself and the kiddos as they head back to school!

1) Create a fun and relaxing Breakfast Experience

This means waking up a few extra minutes earlier to be prepared for when your kids roll into the kitchen. I love the tradition of lighting a candle for breakfast just as a gentle reminder to sit down (even it its for 3 minutes) and enjoy some family time together.

Be sure your kiddos prioritize eating a healthy breakfast (which means you are modeling the same thing.) My favorite non-cereal quick and easy breakfast ideas are:

Avocado toast. We use ‘On the Rise‘ sourdough bread, or you can use any bread of your choice. We top with hemp seeds or let the kids choose a fun and different topping.
Smoothie. Quick and easy. Click here for lots of smoothie ideas
Oats. Overnight oats are popular as you can make them the night before and it makes for a very easy morning. However, you can also thrown some oats on the stove top for 5 minutes and have a delicious meal. I create a topping bar including collagen, coconut flakes, hemp seeds, nuts, raisins etc so they can decorate their bowls and make them delicious!

2) Lunch Time

Pack the lunch the night before. This takes discipline to get into the habit of doing, however I strongly doing this right along side dinner clean up. The kitchen is already a mess with lots of food out on the counters so it’s simple to add in this step. I find it much easier before bed than trying to scramble something along side my morning cup of coffee.

When it comes to lunches made at home here is my formula for a gluten-free/dairy free lunch. (While my kids aren’t sensitive to these foods, I try to limit them in our home because they tend to get more of these foods out of the home.)

A) Protein. My go-to favorites include roasted chicken, deli turkey, salami, a grass fed hamburger patty.

B) Veggies. Kids love crunchy anything so I usually will add in some carrots, broccoli, celery, cucumber or bell peppers. By adding in a fun dip like hummus or ranch it will make those veggies much more enticing.

C) Chips. There are so many healthy chip options so get creative! Our current favorites are cassava chips, simple mills crackers, rice crackers, apple chips or organic corn tortilla chips.

D) Sweet. My kids love apples so that tends to be a staple (sometimes with peanut butter) but other good sweet options are a fruit leather, ½ of a healthy protein bar. Once a week they can choose a special treat like Annie’s bunnies or gummies so they feel like they are eating like the other kiddos.

E) Drink. WATER is a great option always. Kids don’t need any more sugar in their diets, especially when it comes to drinks. So skip the fancy Gatorade or sports drinks and stick to water. If you child is feeling left out you can make an electrolyte drink at home that tastes amazing with a noon tablet, or I will offer my kiddos homemade kombucha a few days each week to spice things up.

*If your kids are requesting hot lunch or in high school and wanting to eat out, try encouraging them to make their own lunch at least once a week. This gets them into the habit of making food for themselves which is an ESSENTIAL part of growing up. These skills are just as important to math and science for their life past high school!

3) After school snacks

This is one of my favorite childhood memories! Although usually an after school snack meant a microwaved s’more or cookies. I try to keep the fun but also keep the snacks healthy. My go-to is a huge plate of chopped veggies with a few different dip options. Ranch, hummus or my homemade almond hummus are fan favorites. You can also chop of some fruits to add to the veggie plate. When in doubt thing REAL WHOLE foods. Less packages, and more of the real stuff. And don’t be afraid to ask your kids to help you chop and make the snack.

Avoid Summer Burnout

Posted on July 29, 2019January 7, 2024 by Whitney Board

Summer Stress Summer Burnout Healthy Summer

It’s that time of year… mid-July when we have the brief window of long summer days and shorts and T-shirt weather! If you anything like me, then you try to PACK in the fun while the weather is so beautiful. With this, comes the possibility of ‘summer burnout.’ Think back to back camp trips, finishing those hikes or races you have wanted to do for six months, long days on the river, family reunions, travel and the list goes on! How can we avoid summer burnout?

Balance is key and this is something I teach my clients about on a daily basis. I call it the 80/20 balance. 80 percent of the time do the best you can when it comes to your diet and lifestyle. Eat foods you know will nourish your body and the other 20 percent of the time give yourself the grace to enjoy life! Have the glass of wine, the dark chocolate, the BBQ foods your neighbor cooked up for you etc.

Keep reading to learn my top 5 tips to avoid summer burnout!

1) Plan your week.
Look ahead in your calendar and see what you have coming up. If your social calendar is full be sure to build in space for some downtime. If your calendar includes a lot of dining out, ask to pick the restaurant so you can enjoy your social time out but are still nourishing your body for your 80% balance.

2) Prioritize hydration.
It’s so easy to start the day with coffee, but I challenge you to drink a 16 oz glass of lemon water upon waking FIRST. And for extra credit, you can follow that with an ancient Ayurvedic recipe that will support the body’s natural detoxification process. This tea is made from cumin, coriander and fennel seeds. Simply take ½ tsp of each spice and steep in hot water to make a tea. 20 oz daily.

3) Make a to-don’t list.
This might sound strange but it’s a really effective strategy to help you keep a balance throughout the summer. You don’t have to say yes to every social engagement, to every family member, to every farmer’s market, live music or festive event. Giving yourself permission to say no can be profoundly helpful!

4) Don’t derail yourself when out of your normal routine. Traveling, playing or camping can be harder to balance since you are out of your normal routine. We have all been there… sitting by the campfire and indulging in a few s’mores when that isn’t something you would ever typically eat. And of course, by eating a little sugar it starts the intense cravings for more more more. Eating healthy while camping can be easier than you think! I suggest always prioritizing veggies while camping. This can mean raw chopped veggies with some fun dips like hummus or my ultimate favorite cilantro almond hummus dip. I also love making ‘veggie packs’ in tin foil to throw on the campfire. Simply chop up your favorite veggies and drizzle with avocado oil, salt, and pepper. Wrap in two layers of foil and you have a delicious and nutritious side to go with your camp meal.

The Whole Life Cleanse: A Family Approach to Detox

Posted on October 3, 2017May 21, 2019 by kincade

By: Dr. Alisun Bonville

Autumn is in the air and my family is “falling” into our cold-weather routine. I like the consistency of getting up at the same time each morning and getting the kids ready for their daily activities, making lunches, attending athletic events, and making homemade dinners. My husband and I fall into our routine of pick-ups and drop-offs, and we get a little more time as a couple with the kids in school, which is nice. But what I don’t like about the “back-to-school” season is the onset of colds, junk-food school snacks, rushed dinners, and my uncanny knack for over-extending myself.

Join me on the Whole Life Cleanse, a journey through each area of life and how to get rid of what is not needed and enjoying the items that nourish us.

Cleansing is not just about physical detox, but about feeling healthy in all areas of life–at work, with friends and family, with the products in your home, with diet, and with your personal routine.

Start by shopping smart. As you restock your pantry and shelves with school year snacks and other food fuel, make healthy choices; organic, whole food ingredients and BPA-free containers for storing leftovers and lunches-to-go. We also shop smart when restocking cleaning supplies such as dish soap, detergents, tampons and paper towels. We chose soaps and detergents that are free of artificial scents and dyes so we aren’t picking up unnecessary toxins from our dishes and through our skin. Unbleached, organic cotton tampons are a gentler choice and lower the female body-burden of potential toxins for the gals in your household. Using recycled paper goods like paper towels, tissues, and toilet paper is one way to support the environment, which in turn supports the joy we derive from our beautiful natural world.

Once the larders and shelves are stocked, we make a mindful effort to find time to slow down each day. Busy, active kids and working parents can make this a real challenge. My husband and I find time to meditate together just after we put the kids to bed. This routine helps us unwind and touch base with our home world each evening. As for kids, reading a bed time story, or taking a moment before meals to say Grace or hold hands in silence can be just the right amount of slow-down that busy kids need.

Cleansing doesn’t have to be all about food, exercise, and a strict regimen. Feel free to start slow! Pick one or two of these things to focus on each week or month, sometimes that really is the only way these things can happen. Oh, and lastly, please don’t forget to get outside and enjoy our beautiful Bozeman fall before winter hits!

~Dr. B

The Whole Life Cleanse: A Family Approach to Balance and Detox

Posted on November 4, 2014May 21, 2019 by kincade

By Dr. Alisun Bonville

The Whole Life Cleanse: A Family Approach to Detoxification and Balance

Creating balance in your life may seem impossible at times. We are all busy with a multitude of tasks such as walking the dog, making lunches, grocery shopping, laundry, work projects, dishes….the list goes on! Balance is about increasing the “good stuff” in life and managing the things that cause physical or mental stress. But who has time for cultivating serenity, clean living, and balance?

In my experience, balance is something that has to be woven into the fabric of daily living or it will simply not happen.

This blog series is about the approach my husband, my kiddos, and I have taken to create balance in our lives and to create a healthy home. Life is happening to all of us…illness, work, school, stress. The Whole Life Cleanse is about changing our perspective and increasing our resources so that when times get tough we have enough stamina, reserve, and balance to weather the journey.

The Whole Life Cleanse is also about keeping our day-to-day activities fulfilling and non-toxic. This is not always easy and I admit we are not always perfect at my house. We have days we eat donuts, the kids watch too much TV or I skip my work-outs. Being perfect is something I try NOT to do–It stresses me out. So, I live by the 80-20 rule…if I can take a healthy approach to life 80% of the time, then the 20% of donut-eating days are okay. I always tell my patients, “you have to live in this world,” and for our family that means eating a donut or two.

But for the other 80% of the time, I will outline strategies we use for balance. Tips on how to reduce home chemical exposure and healthy dietary suggestions that the whole family will like. I will also give you tips for reducing toxic relationships, cutting back on the technology “drain” and some key tips for stress management. So stay tuned…