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Welcome to our Holiday Survival Guide

The KS Institute for Health & Wellness would like to give you a little information and suggestions to help you survive the Holidays. What is typically the biggest problem we have to deal with during the Holidays? INCREASED STRESS !!!

Why? Well, the obvious…schedule changes, shopping, parties, less sleep, dietary changes, financial issues, family, traveling and we come in to contact with many more people which exposes us to many more bacteria and viruses than we usually come in to contact with.

Good, Bad, Physical or Emotional…Stress is STRESS! It is the #1 immune system destroyer. With all these things going on during the Holidays, it is going to take its toll on our health and well being during this time. Below are some suggestions I have come up with to help you cope with the STRESS and effects of the Holidays.

Happy Holidays to All of You,
-Dr. Kimberley Schroeder and Staff

Relax and Have Fun!!!

Easier said than done right ?! The Holidays can make us sooooo stressed out and even sometimes depressed because we stress out over everything. We allow ourselves to get so overwhelmed and worried about things that when you think about it in the long run probably do not matter so much.

Don’t miss out on this wonderful season spending time with your family and friends because you are worrying about too many self imposed responsibilities and too many things you think other people will be concerned about. All this stress will bring your immune system down and bring you down. Slow Down! Remember what this season is really about.

Laughter really is the best medicine, so Laugh, Laugh, Laugh as much as you can and enjoy yourself. Watch funny movies with your family and friends. Decorate the tree or make treats with your kids. Do something for yourself like getting a massage or maybe a special gift just for you.

Stay Hydrated!

We are all so busy these days we just don’t take the time to stop and drink a glass of water. In addition, we tend to drink more sodas, punches, sugary drinks and alcohol during the Holidays. These do not hydrate the body very well. Coffees and Caffeinated Beverages can even have a diuretic effect.

Approximately 60% of our bodies are composed of water. Every system in our body depends on water. If you are not properly hydrated you are not going to feel well. Poor hydration weakens our immune systems, causes fatigue. It may also cause memory problems and difficulty focusing

Start your morning off by drinking a glass of water before you do anything else. We recommend you consume about 1/2 of your body weight in ounces of water daily. If you weigh 150 lbs you should consume about 75 oz. of water.

Move Your Body!!!

During the Holidays we get so busy we sacrifice our exercise time to do other things (if we were exercising at all before the Holidays). With shopping, cooking, cleaning, traveling and running around it feels like we do not have time to exercise but think about this. What happens when we are already eating more during the Holidays and in addition, not exercising, we gain weight, have fluid retention, bloating and we do not fit in to our New Years outfit.

We all know the pitfalls of the season we come in to when it comes to exercise so instead of skipping it, try to make it fun and involve your family and friends. You can get some walking in by going shopping at an outdoor area like Old Town Spring, Trader’s Village or the outdoor shopping pavilions around town. Take the kids and go ice skating. Do a charity walk or run. At the very least, start off every morning with 5 minutes of some physical activity that you can do every day. Getting your blood circulating will get more oxygen to your brain and put you in a good mood before tackling your day. You should really try to get at least 20-30 minutes 2-3 times a week of exercise and activity in if you can. Your health and your waistline will thank you.


With Thanksgiving approaching you are going to be bombarded with food everywhere you go for the next month and a half. This is the time when we all consume foods and goodies we normally do not eat. Are you wondering how to avoid the excessive starches, sugars and fats? Well, don’t avoid them, just try to put some limits on how much you consume. We have some healthy alternative recipes on our website you can try.

Click here to Learn More

What else can you do to help your diet during the Holidays? Try Juice Plus

Food in general these days do not have all the vitamins and nutrients we need. In addition, we are supposed to eat 7-13 servings per day of fruits and vegetables. The Next Best Thing To Fruits and Vegetable is Juice Plus+. It is whole food based nutrition, including juice powder concentrates from 30 different fruits, vegetables and grains. Juice Plus+ helps bridge the gap between what you should eat and what you do eat every day. Juice Plus+ is made from quality ingredients carefully monitored from farm to capsule to provide natural nutrients your body needs to be at its best.

Learn More

Supplements to Combat Stress & Boost Immunity

Here are three main supplements that I think are very important to include in your daily regimen but I feel they are especially important during the Holidays!

  1. ProBiotics: We need to remember that 70%-80% of our immune system comes from the gut. So, if we do not have a healthy gastro-intestinal system then we will not have a healthy immune system. The bacteria flora that lives in our gut become compromised when we are under stress, have a poor diet or when we have to take antibiotics. Probiotics simply put, replace the good bacteria that are supposed to be in our gut. It is so important to replenish the good bacteria because they are our “GI Military System” that help keep us healthy and safe! CLICK HERE TO READ MORE ABOUT PROBIOTICS AND TO SEE THE ONE DR. SCHROEDER RECOMMENDS
  2. Vitamin D: Over the past few years we have realized that a good amount of the population are Vitamin D deficient. Why is this a concern? Because Vitamin D plays a big role in our health and mood. We have known for years that it is important for healthy bones, but it is also extremely important in maintaining a healthy immune system, for increasing energy and can boost your mood. There even some studies that show we can decrease cancer risk by 10%-40% by having optimal Vitamin D in our system. If you want to add Vitamin D, it needs to be Vitamin D3 between 100 to 5000 IU’s per day. Anything higher than that would need to be monitored by a physician. CLICK HERE TO READ MORE ABOUT VITAMIN D AND TO SEE THE ONE DR. SCHROEDER RECOMMENDS
  3. Fish oil omega-3s: There used to be a time when we, as people, could get all the nutrition we needed out of the foods we ate. Unfortunately today, with our food being so processed, and the types of foods we now eat, we do not feed our bodies the nutrients we need. Fatty acids are the building blocks of which fats and oils are composed. The fatty acids that are necessary for health and cannot be made by the body are called essential fatty acids (EFAs). EFAs must be supplied through diet. Fish sources of omega-3s contain both EPA and DHA (docosahexaenoic acid). EPA and DHA help produce other substances called prostaglandins that regulate inflammation in your body, and help to maintain the flexibility of the cardio vascular system.
  • Fish oil omega-3s:
  • Help to regulate inflammation in the body
  • Can help to reduce blood thickness and stickiness
  • Can lower blood cholesterol and triglyceride levels
  • May lessen risk and incident of heart disease
  • May help prevent cardiac arrhythmias
  • May lower blood pressure
  • May help with bronchial asthma
  • May help with gastric ulcers
  • May help with rheumatoid arthritis or osteoarthritis
  • May help with migraine headaches

When you supplement with fish oil, make sure you are buying a quality fish oil product that contains predominantly omega-3 EFAs. CLICK HERE TO READ MORE ABOUT OMEGA 3’s AND TO SEE THE ONE DR. SCHROEDER RECOMMENDS

…helping you achieve good health and a feeling of wellness naturally