Zemaitis Health and Wellness

July Newsletter

We Are Open...With Some Changes

We are happy to be open to see our patients in office. We know that 2020 has been and continues to be an unprecedented year and coming in for your appointments is a little bit of normalcy. We are able to see patients for every service we offer including chiropractic, acupuncture, and massage. At this time massage appointments are only available on Saturdays in the Chicago office while the office is open for other services on both Tuesday and Saturdays.


We have implemented some procedures for everyone coming to the office. All patients will have their temperature taken upon arrival. A mask is required for all patients and must be worn during your treatment. All staff will also be wearing masks while in the office. If you are not feeling well, we ask that you reschedule your appointment out of an abundance of caution.


At this time we are also asking patients that have traveled to areas that have high rates of new cases, you postpone your appointment until you have been home for 10-14 days. These areas would include Texas, Florida, Arizona, North Carolina, South Carolina, Alabama, , Arkansas, California, Georgia, Idaho, Louisiana, Nevada, Tennessee, and Utah in the United States. If you have also had international travel to Brazil, India, Russia or Peru, we ask that you wait 10-14 days before coming in.


If there are any questions as to any of these policies, please contact the office by phone at 312-852-1021 or email at zemaitishealthwellness@gmail.com

Steps To Take To Support Your Immune System

Now more than ever, a healthy immune system is very important. Here are some easy steps that you can take to improve your immune system.


1. Get enough sleep. According to the Mayo Clinic, lack of sleep or quality sleep can increase your chance of getting sick after being exposed to some viruses. Adults typically need between 8-7 hours, teenagers need 9-10 hours and school-aged children may need more than 10 hours of sleep.


2. Exercise!! While we don't know the exact reason that exercise helps to support the immune system, we do know that it helps your overall health which then supports a healthy immune system. If you are not already exercising, try and take a 30 minute walk. You don't want to overload your body. And if you do exercise already, don't increase your exercise just to increase immunity. Heavy, long term exercise such as running marathons all the time, could actually cause harm.


3. Eat a balanced diet. This means eating whole fruits, vegetables, leaner proteins, whole grains and lots of water. Fruits such as blueberries, strawberries, pineapple, and pomegrante are good sources of antioxidants and thus good for the immune system. Leaner sources of protein include lean beef, white flesh fish, plain Greek yogurt, lentils and beans. Examples of vegetables to get in your diet include red bell peppers, garlic, ginger, spinach and green leafy vegetables.


4. Get your blood work done. Things that we routinely check in blood work done in the office such as Vitamin D and inflammation levels, directly impact your immune system. Decreased Vitamin D levels have been correlated to low immune function. C-Reactive Protein is an inflammatory marker and when that is elevated it can mean infection and/or inflammation. Blood work can also show us what supplements you need to be on. It could be that you need a multi-vitamin, Vitamin D as well as anti-inflammatory supplements. Each patient in the office is unique and we will create a specific supplementation plan for you.

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July Recipe

Summer months mean grilling! Zesty Lime Grilled Chicken Paillard with Pineapple Jalepeno Salsa is a way to get some foods that can support your immune system and get your grill on. As always, our recipe this month comes from Skinnytaste.com.



Ingredients

Chicken and marinade

1.5 lbs chicken breast (thin cut will work well too)

4 tablespoons olive oil

1 tablespoon lime zest

Juice from 1 lime about 1 tablespoon

2 cloves garlic thinly sliced

2 tablespoons chopped cilantro

½ teaspoon salt

¼ teaspoon pepper


Pineapple Jalapeno Salsa

1 cup grilled and diced pineapple

1 cup grilled sweet corn

1 tablespoon diced jalapeno

1/3 cup diced red bell pepper

1/3 cup diced shallots

1 tablespoon lime juice

Pinch salt


Instructions


  • Preheat your grill to 400F degrees.

  • If your chicken breasts are thick, butterfly them and add them to a Ziploc bag. Gently pound the chicken using the soft side of a mallet. You will want the chicken to be about ¼ inch thick.

  • Once the chicken is pounded thin, add the olive oil, lime juice, lime zest, thinly sliced garlic, chopped cilantro, and salt and pepper to the Ziploc bag.

  • Zip the bag closed and massage the chicken making sure it is evenly coated in the marinade.

  • Let the chicken to marinate for 20-25 minutes before grilling. While the chicken is marinating, you’ll prepare the salsa.

  • Dice the grilled pineapple into small evenly sized cubes. Add it to a mixing bowl.

  • Next, finely dice the shallots and jalapeno. Add them to the bowl with the pineapple.

  • Dice the red pepper and remove the corn kernels from the cob. Add everything to the mixing bowl along with a pinch of salt. Canned corn will work fine too!

  • Add the lime juice and gently combine all of the ingredients. Once well combined set aside.

  • Carefully place a sheet of foil on the heated grill.

  • Place the chicken on the foil, since it is well coated in the olive oil mixture it will not stick.

  • Grill for about 3 minutes on each side. Since it is pounded thin, it will cook pretty quickly.

  • Remove from the grill and arrange the chicken on a platter. Top with the pineapple jalapeno salsa. As an optional garnish, try adding some crushed peanuts and sliced scallions.

  • Serve immediately and enjoy with a few lime wedges!

About Us

77 W Washington St Suite 1118

Chicago, Il


5553 W 127th St

Crestwood, Il


20006 S Wolf Rd

Mokena, Il