Self-care has become a hot topic online in the last few years, but what does it truly mean? This fall, remember to take time for yourself to stay healthy and combat problems like seasonal depression and workplace related aches and pains. Focusing on aspects of your life like mental health, fitness, diet, and body pain can improve your life in ways you could never imagine.

Knowing Your Unique Nutrition Needs

What you eat plays a huge role in how your body feels. Sometimes, it’s hard to know exactly what you may be lacking in your day-to-day diet, and everyone has unique nutritional needs based on a variety of factors. Meeting with a nutrition expert can help you figure out what you should be eating to achieve optimal health.

Nebraska Nutrition Services in Lincoln provides nutrition coaching and medical nutrition therapy services. Their nutrition consultations are designed to view the whole person. Amy Harshman, a registered dietitian nutritionist at Nebraska Nutrition Services, is certified in mind-body nutrition and incorporates this into the care she provides. We spoke with her to get advice on the topic of whole body and mind health.

Amy Harshman
Nebraska Nutrition Services

“We know that our bodies are not just physical beings that consume nutrients,” said Amy. “There is an emotional component that corresponds with food as well.”

Amy emphasizes the importance of taking the time to listen to our bodies, even in the midst of our busy lifestyles.

“Many people live busy lifestyles that take focus away from the messages our bodies are trying to send us,” said Amy. “We live attached to our devices and are therefore wired to be ‘on’ all the time. This is why people forget to care for themselves and take time to be present in their bodies. Our bodies are regularly sending us messages that go unnoticed or ignored because we are too busy.”

Amy also addressed the fact that, in the past few decades, less and less of our foods are being consumed in their natural form. Because of this, many people are at risk for mineral deficiencies. Dietitians can help you target the deficiencies in your diet and prevent future illness.

“Most of us are at risk for mineral deficiencies due to the nature of fast-paced living with less consumption of whole foods,” said Amy. “In our culture, where supplements are heavily marketed, it can be overwhelming to determine which ones are safe, have quality control measures, and are actually helpful for a specific individual. Vitamins and supplements are not regulated by the FDA, so it is up to the consumer to make decisions about whether or not to utilize them. We believe in supporting proactive wellness by utilizing nutrition, both food and targeted supplements, to prevent chronic disease. Research has shown that 70-90% of chronic disease (diabetes, coronary artery disease, and stroke) can be prevented with diet and lifestyle changes. This is where dietitians can be of assistance—they tie it altogether!”

The advice Amy emphasized is finding a practitioner who will meet you where you are and who connects well with you. Most providers, including Nebraska Nutrition Services, offer a free consultation call to see if they are a good fit.

“You will be in this working relationship for a period of time, so you want confidence in the provider to assist you moving toward your goal,” said Amy.

Ultimately, Amy said that awareness is the number one thing that is vital to moving toward heart-mind-body health.

“We must all become aware of underlying beliefs that drive our behaviors and actions,” said Amy. “Sustainable lifestyle changes require digging deep—diets alone cannot accomplish this. Sleep is a foundation for optimal health. When sleep is routinely inadequate, a host of biochemical, hormonal, and inflammatory processes occur. We teach our clients how to support healthy sleep patterns based on consumption of key nutrients, timing of meals and snacks, and stress management.”

Having a nutritional expert in your corner can help you achieve your health goals, so reach out to Nebraska Nutrition Services for that additional layer of support and accountability. They accept insurance, unlike the majority of dietitians who are private-pay only. They want more members of the community to have access to their life-enhancing services!

Natural Healing

QC Kinetix offers a natural way to enhance healing; proactively provide support for tissue regeneration; and help their patients avoid invasive, expensive surgeries. The company consists of experienced board-certified physicians and has treated hundreds of patients nationwide.

Regenerative medicine is an exciting new area of medicine that utilizes biologic substances they obtain both directly from you and, occasionally, from donated sources. These biologic substances are great at reducing inflammation and helping injured tissues to both heal and repair.

Debra Schmidt
QC Kinetix

“Are there benefits to exploring regenerative medical solutions? Yes! This field of medicine offers patients a viable alternative to expensive, painful surgery by leveraging the body’s innate healing abilities,” explained Debra Schmidt, manager of the QC Kinetix Lincoln branch. “Regenerative medicine from QC Kinetix makes it possible to recover quickly and come out stronger than if a patient were to opt for a more invasive treatment.”

Whether you suffer from knee, back, joint, shoulder, arthritis, elbow, or hip pain, QC Kinetix has a solution for you.

Wat-er You Drinking?

When people think about living a healthy lifestyle, they often think things like about their diet, sleep schedule, and how much water they’re drinking. What if the actual problem is what is IN the water you’re drinking?

Aqua Systems of Lincoln will fix your household water problems with our one-of-a-kind line of water softeners and reverse osmosis systems. Aqua Systems is a family-owned, full-service water treatment company, in business for nearly 60 years. They treat city and well water for residential and commercial applications, including water softeners, reverse osmosis, and commercial bottleless drinking systems.

Untreated water in any home can be hard on pipes, appliances, and you. By drinking un-purified water, you may be putting contaminants in your body you just don’t want. Local City water usually contains higher- than-normal levels of calcium and magnesium which will cause problems around the house.

With improved water quality, one can expect healthier skin and hair, softer laundry, extended appliance lifespan, better tasting drinking water, spotless dishes, and less use of detergents and soaps. The benefits are endless when it comes to improving the water you’re drinking. Not only does improving your water help your life improve, but Aqua Systems also wants to make the process as stress-free as possible.

According to Owner Jeff White, Aqua Systems uses a variety of methods to improve the quality of drinking water, including having a variety of filtration systems available.

Getting Stronger Every Day

The gym can be an intimidating place to commit to when starting your health journey. If you aren’t comfortable or motivated in the space you’re working out, you will never want to go. Luckily, there are places in Lincoln that are ready to help you take control of your exercising experience.

Capital City Fitness & Performance is a co-ed fitness boot camp in Lincoln that specializes in large- and small-group personal training. They are home to the only Training for Warriors (TFW) affiliate in the city, which is a group training program that encompasses signature warmups, speed training, strength training, endurance training, flexibility work, and nutrition with a unique motivational approach and welcoming family environment.

The a results-driven fitness center has helped hundreds of Lincoln residents lose thousands of pounds of body fat, but it’s not about what you lose; it’s about what you gain by being a part of their exclusive program.

Mike Bevard
Capital City Fitness & Performance

“We consider each person as a member of our boot camp family, and we strive to be the best part of our members’ day, every day,” said Owner Mike Bevard.

Through their philosophy of “Bringing Out the Warrior Within,” they motivate their members through coaching and a systematic approach to training. Not only will you get great lessons in physical training, but you will also be armed with valuable life lessons that will improve all areas of your life. They believe that everybody has the ability to do great things, and the coaches at Capital City Fitness will give you the strategies to bring out your inner warrior and dominate life!


Endless Opportunities for Healing

Many people believe that going to the chiropractor is reserved for neck and back pain, but going to the chiropractor can help a plethora of different troubles you may face. Healing Hands Chiropractic provides services that will improve how your body’s feeling, which will overall improve your day to day life.

Sitting at a desk for most of the work day can lead to some unwanted issues, but according to Elite Spine Houston, going to the chiropractor can improve many work-related problems. It can improve posture, reduce headaches, decrease pain, improve focus, and help you sleep better, just to name a few.

On the contrary, being on your feet all day can take a toll on your body that a visit to the chiropractor can help alleviate. Comprehensive Spine Sports Center says that chiropractic care can improve stiffness in your neck and shoulders, back pain, foot pain, and knee pain.

Healing Hands Chiropractic’s Dr. Kimberly Hoffa is renowned for freeing people from their pain. She operates this family-oriented practice and takes pride in delivering outstanding chiropractic care in a warm and friendly environment. Dr. Kim is known and respected by patients, chiropractors, and other doctors throughout the Lincoln area, so if you are looking to reduce pain or improve your quality of life, you need look no further.

Alternative Ways to Combat Pain

These days, alternative medicines have been at the forefront of health trends, but how are you to know what actually works? With so many options, it is important to find the most reliable source for your chosen alternative medicine.

CBD American Shaman is dedicated to bringing wellness to the world through ultra-concentrated terpene rich CBD oil derived from all natural, high quality industrial hemp. It is legal in all 50 states and is gluten free, eco-friendly, and is batch tested using ultra performance convergence chromatography.

Lance Schroeder
CBD American Shaman

“CBD is a cannabis compound called cannabidiol (CBD) that is derived from hemp plants. CBD interacts with our body through the endocannabinoid system,” Owner Lance Schroeder explained. “As the environment around us affects our body’s normal state of balance, the endocannabinoid system keeps our bodies leveled. CBD does not create a ‘high’ feeling. CBD is all natural and non-habit forming.”

Lance himself has used CBD products to help alleviate pain from arthritis and other health issues in the past. He gives it a thumbs up!

CBD American Shaman is U.S. Hemp Authority certified. They follow only the best industry standards, making their hemp oil the most effective and the highest quality on the market today. What sets them apart is their proprietary nanotechnology. This increases their products’ absorption rate to 90-100% compared to the average 10-30%. Using a CBD enriched product can enhance your body’s ability to maintain balance and manage occasional stress. It is also known to have many beneficial properties and is particularly effective for supporting focus and maintaining health and well-being.

Enhancing Your Diet

Eating healthier can be a tough task to tackle on your own. Buying the right groceries or planning meals for the whole family is overwhelming when you’re not sure where to start. Sometimes, your diet might be missing key nutrients that you’re unaware of. Red Clover Market helps teach you exactly what you need to update on your weekly menus.

Red Clover Market is a full-service health food store offering natural and organic foods and supplements.

Owner Deborah Wyrrick has over 30 years of experience in the health food industry, and enjoys helping Red Clover’s customers find good food, supplements, and body care that is pure and natural.

Supplements can help those who need an extra nutrient boost in their day to day diet get the vitamins and minerals they need. There are many supplements that target specific health concerns such as heart health, bone strength, weight loss, and energy.

Deborah Wyrrick
Red Clover Market

“Supplements are growing in popularity, especially for immune health as we head into colder weather. We carry a wide variety of supplements including a line from Thorne, which previously was only available to practitioners,” explained Deborah. “Our supplements range from daily multivitamins, protein, collagen powders, and turmeric to name a few.”

Deborah and the staff at Red Clover take the time to speak to each of their customers and educate them about their products and the benefits that come with it. Their staff believes that their communication makes them unique in the industry. They truly care about their customers and want people to feel their best.

Mind Over Matter

Before you can improve the health of your physical body, you have to start with your mind. Mental health can affect motivation, energy, and productivity in your day to day life. Seasonal depression can take an unexpected hold on many people’s lives when the days start to get shorter and the weather becomes drearier, but there are ways to combat depression and be proactive for the future.

Clearwater Counseling, PC is a private practice providing outpatient mental health services locally and through telehealth services. We spoke to Kayla Leddy, MS, LIMHP, LIPC, CA, and co-owner, about some of the things we can do to prioritize our mental health.

Kayla Leddy
Clearwater Counseling, PC

“While it’s not necessary to know every detail about mental health care, it is very beneficial to know why it is so important,” said Kayla. “Mental health affects how we think, feel, and act. It also determines how we handle stress, relate to others, and make health choices. The bottom line is that mental care is health care.”

With winter settling in and the holidays in full swing, it can be easy to push therapy to the side. Make sure you put your health first by keeping your scheduled sessions. This time with your therapist will allow you to address and overcome the worries and obstacles you are facing. Kayla also suggested setting realistic goals this season and prioritizing your top experiences, as there is so much to get done over the holidays.

“It’s okay to give yourself a break during the holidays,” said Kayla. “Yes, even during a holiday, it’s important to spend some time relaxing away from others. Do what makes you feel most comfortable. Oh, and make sure you’re getting enough sleep!”

Clearwater Counseling is dedicated to making sure your mind is in the best shape to carry your body throughout each day.

Overcoming Past Trauma for a Better Future

Daring Minds Therapy is a women-owned small business that Maureen DeRyke, PLMHP, PMSW founded in 2018 with Sarah Worley and Erica Schroeder. They have therapists who are trained/ licensed in child-parent-psychotherapy, dialectical behavioral therapy, drug and alcohol abuse, social work, and trauma-related disorders. For those looking to improve their overall health who feels that they might need some help to get there, start by setting some small goals. Give yourself time to figure out what works for you, going at your own pace.

Maureen DeRyke
Daring Minds Therapy

“Our mind, body, and spirit communicate with us daily as to what is healthy and what is not,” Maureen said. “However, taking that time to listen to our inner voice can be challenging. Pick one or two things that feel achievable at first before moving on to trying other ideas. Doing something creative can help distract you from difficult thoughts or feelings or help you to process them. It can also be rewarding.”

Rather than adopting one methodology for all individuals and issues, Maureen draws from a variety of methods to create a tailored approach for each individual and situation.

Many people do not realize that past traumas can have a lasting effect on how we respond or handle situations in our current lives. Methods like cognitive behavioral and trauma focused-cognitive behavioral therapy that Daring Minds offers can be the first step in creating a better future by healing your past.

“Healing is a collaborative endeavor that requires honest caring without judgment,” concluded Maureen. “I’m committed to helping you overcome trauma, anger, depression, anxiety, addictions to alcohol and drugs, and other stresses that affect all of us at some time in our lives.”

Even if you don’t feel like you are struggling day to day, therapy is a great way to keep yourself in check and process any emotions that you may have shut away in order to keep moving forward. Sometimes it takes someone else looking into your mind and what is going on in your life to help you realize that there are things you can work on to improve the quality of your life.

Even making just one change to your current lifestyle can
make a world of difference. Try one of these new methods for
improving your body and mind and see how you feel. These
experts in Lincoln are here to guide you every step of the way.