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  • Post-Holiday Anxiety and Depression

    For many after the holidays, this time brings relief to get back to a normal routine and business as usual. For many though, the holidays bring significant physical, emotional and financial demands. According to National Alliance on Mental Illness (NAMI), 64% of people report being affected by holiday depression, triggered by these increased demands. Common symptoms include a general feeling of sadness and loneliness that typically lasts for a short period of time, but may last longer and develop into different types of depression. Symptoms may include a lingering depression, or: Difficulty sleeping or sleeping too much Severe fatigue or loss of energy Weight or appetite changes, either eating too much or not enough Agitation, irritability, or anxiety Feelings of hopelessness and uselessness If you are experiencing these symptoms, it is important to recognize them and understand that it is only temporary. It is okay to admit if you are depressed. It is also important to: Get plenty of sleep. A restful night sleep is so important to your brain health. Just as every other part of your body needs rest when overused, so does your brain. Take care of yourself. After overindulging during the holiday as many of us do, post holidays are a time to reestablish your diet and make healthy choices. Minimize sugar and processed food from your diet. This is also an excellent time to establish an exercise plan. Stop and take a breath. After the holiday bustle, it is important to establish more of a work/ home balance and prioritize events in your life. Don’t feel you have to say yes to every invitation. Set boundaries. I feel it is so important to surround yourself with positive, supportive people. Your circle should clap the loudest for you. Share memories. Reminisce of the holiday and holidays past. Enjoy and laugh at the memories made over the years. Reach out for help. At Statera, we offer a wide variety of services to address your mental health needs including behavioral health nurse practitioner, primary care, mental health counseling, yoga, reflexology, nutrition counseling, life coaching and acupuncture. You can also schedule a free 30-minute consultation to see what services are right for you. ~Katherine Gansen ARNP Behavioral Health Nurse Practitioner at Statera

  • No Pain, All the Gain Using Holistic Esthetics in Dubuque

    Multitudes of benefits exist using holistic approaches to skin care It’s 2021 — The days of painful facial procedures and products that result in long, awkward, uncomfortable recovery times are coming to an end. You’ve seen or heard about or possibly experienced the burning skin and redness that last for days after such treatments. Certain peels and procedures can cause more harm than good as you are intentionally burning layers of your skin. Using a certified holistic esthetics business for your skin care treatments will garner the same, if not better, results that also will not create hyperpigmentation or potentially damage your skin further from invasive peels or laser treatments. Holistic treatment is a no pain, all gain philosophy. Holistic esthetics goes beyond the surface of your skin and learns about your nutrition, lifestyle and emotional factors. No longer is it okay to simply offer services or recommend a skin care product or regime without knowing more about the individual. Holistic esthetics is growing in Dubuque as well as the country. More and more businesses are leading the trend of offering holistic, green esthetics services including proven modalities such as gua sha, manual lymph drainage, and LED light therapy. They are also using nutritious, regenerative skin care products from sustainable brands that perfectly support these ancient and modern methods. Everyone can benefit from meeting with an esthetician but especially those with chronic issues such as acne, eczema, overactive oily skin, or even extremely dry skin. A holistic esthetician should have a consultation with you at the time of your appointment to figure out the best course of action for your individual skin. There are several reasons why you should consider working with a holistic esthetician for your skin care needs. 1. Holistic estheticians often have knowledge in complementary fields that can fast- track your natural facial results. The health of your skin consists of much more than just topical skincare products. Your skin is connected to all your body systems with each system affecting the other. Inflammatory skin conditions, sensitive skin, hyperpigmentation and so many other skin issues are often rooted within other body systems. The balance of your immune system, digestive system, hormones, and stress can all play a part in skin health. 2. Regularly working with an esthetician will help you follow through to achieve the beautiful results you want. Some people just see an esthetician occasionally to relax – and that’s totally fine! But, for most people, a facial treatment is not a one-and-done type of situation. Clear, glowing skin requires care on an ongoing basis with proper home care and visits to a skin professional. Some estheticians will offer special discounts or packages on treatments to make them more affordable. 3. Getting a holistic facial feels great and is a healthy self-care treat. If you are looking for a sustainable and healthy way to treat yourself – investing in your health is a fantastic way to go. Often when we want to treat ourselves, we indulge in excessive alcohol consumption, unhealthy sugary foods, or shop for unnecessary things. Treating yourself to natural facial treatments has no downsides and only positive results! When looking for a holistic esthetician, look for one who works with a skin care brand of nutrient-rich products that are 100 percent natural and formulated to proactively and naturally manage a variety of skin issues. Skin care with a dedication to purity and effectiveness makes a holistic treatment well worth it. In addition, green products tend to be Certified Cruelty-Free and vegan. Add holistic facial treatments to your self care regimen to gain beautiful results. -Amanda Wettstein, Licensed Esthetician, Microdermabrasion Certified

  • When We Know Better, Why Don’t We Do Better?

    “Do the best you can until you know better. Then when you know better, do better.” You have likely heard or read this famous quote by Maya Angelou. It makes sense, right? When we know better, we should inevitably be able to do better. But time after time in working with my coaching clients the question arises, “I KNOW better, so why don’t I DO better?” It happened again this week and as the question hung in the air, I decided I needed to find an adequate answer for my clients and myself. I believe part of the problem is that we think there is an automatic progression between knowing better and doing better. As if some magic occurs as we read yet another inspirational book, watch a documentary or listen to a great podcast. A client and I were talking this week about the number of inspirational, unread books stacked up in our homes. Perhaps believing that the next book will be the one that motivates us sufficiently to do better. Self-discovery and knowledge are critical for personal growth and development, but we sometimes get stuck in the learning process and never move to the action phase of change. Knowing better and doing better are very different processes that require different parts of our body and distinct choices from us. Knowing better is an intellectual process involving our brain while doing better is a physical process requiring us to act. So many times, we wait for motivation to strike us before acting, when in fact, action come first and leads to increased motivation. We hope that absorbing the right information will miraculously move us to action. Sometimes this happens, but typically we read the book, store the knowledge, and move on to the next NY Times best seller. At some point we need to trust that we have enough tools in our toolbox (or books on our bookshelf) to move into the doing phase of positive change. Doing better is a choice that involves taking even the smallest steps in the right direction. When our action steps are too large, we give up or fail to begin. I blame this on the “go big or go home” life philosophy. When we begin small, we are much more likely to persist. When you complete a small step, your motivation will increase, and you will likely keep moving forward. (Remember our HS Physics—Newton’s First Law of Motion—A body in motions tends to stay in motion). Here are a few examples of starting small. I want to organize my home ~ I will organize one drawer I want to walk 5 miles a day ~ I will walk 10 minutes every day I want to eat healthy ~ I will add one vegetable every day I want to reconnect with old friends ~ I will contact one old friend this week We KNOW better so let’s begin small, take some action, and make a commitment to DO better in 2022, together! Blessings ~ Coach Linda

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  • Physical Therapy | Statera, LLC

    PHYSICAL THERAPY Physical Therapy incorporates a wide variety of treatment techniques to improve posture, establish musculoskeletal balance, and decrease pain and dysfunction. Our Physical Therapists are available to treat men and women ages 9 and up with a wide variety of acute and chronic conditions, as well as unique specialty needs. Please call 563-207-8932 to schedule an appointment. ​ RUNNING ANALYSIS Tricia Serres is an avid runner and physical therapist who is passionate about everything related to running. She was a competitive collegiate athlete in cross country and track and has continued to seek races on the roads, track, and trails. She enjoys the purity of moving her body by putting one foot in front of the other, the adventures and community that running provides, and the pursuit of getting the best out of herself through training. ​ A 30-minute running analysis includes: ~Treadmill video analysis from 3 different angles to evaluate your running biomechanics (foot strike, knee alignment, hip and core stability, thoracic mobility, posture) ~Discussion about running form and biomechanics in relation to previous injuries, weaknesses or imbalances that should be addressed to avoid future injury, ways to improve efficiency and performance, shoes, etc. ~Key exercises to focus on based on analysis findings ​ A 60-minute running analysis includes: ~Treadmill video analysis from 3 different angles to evaluate running biomechanics (foot strike, knee alignment, hip and core stability, thoracic mobility, posture) and evaluation of running form at different speeds and/or inclinations if desired ~Discussion about running form and biomechanics in relation to previous injuries, weaknesses or imbalances that should be addressed to avoid future injury, ways to improve efficiency and performance, shoes, etc. ~Key exercises to focus on based on analysis findings ~Written report on findings to be emailed later ~Posture, strength, mobility, stability, and functional movement screen specific to runners ~Exercises to focus on based on combined findings from screen and running analysis ~Recommendations on incorporating prehab and/or rehab exercises ~Education on drills, warm-up mobility and activation, and cool-down exercises ​ Please call to schedule an appointment, 563-207-8932. NO LIMB-ITS AMPUTEE SOCIAL AND SUPPORT GATHERINGS Join us for free monthly gatherings where individuals living with limb loss can meet others with similar experiences and struggles. Members can ask questions, learn how to adapt to their new normal, support others in their journey with living with limb loss, and enjoy return to life activities. To view upcoming meetings or register in advance, please use the link below. Register Now Amy McFadden Amy McFadden, PT, received her Bachelor of Science in Kinesiology from Texas Woman’s University and earned her Masters of Physical Therapy from the University of Iowa in 2003. Since graduating in 2003, Amy has built experience in the acute inpatient setting and outpatient setting where she rehabilitated individuals with orthopedic injuries and pain, strokes, amputations, and other neuromuscular conditions. She also held a wound care certification for 10 years from the American Board of Wound Management. Tricia Serres Tricia Serres, DPT, is a physical therapist who is passionate about helping people improve their quality of life by restoring movement and function. She received her Bachelor of Arts in Biology from Luther College and earned her Doctorate of Physical Therapy from Clarke University in 2019. ​ ​ ​ ​ ​ ​ ​ ​

  • Promotions | Statera, LLC

    Promotions Throughout the year we will be offering a variety of specials and promotions. Enjoy savings on select products and services as you continue on your health and wellness journey. Request to join our email list to stay up-to-date on everything we have to offer! Join Now January 2022 Gift Cards & Baskets Gift cards are available for purchase in-person or online. Give the gift of health and wellness to someone you care about! (Gift cards may not be used for services that are insurance reimbursable.). Grab-and-go or custom gift baskets are also available! A great gift idea for Mother's Day, birthdays, bridal or baby showers, etc! Call or visit us to learn more. Purchase a gift card now. ​ ​ ​ ​ Package Options We offer multi-session package options for savings on many of our one-on-one appointments and small group classes! Use the links below to learn more, or please call our front desk at 563-207-8932. Coaching Birth Planning Lactation Consultations Massage Therapy Light T