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Cherry Creek Wellness Center News Archive

Top Ways to Have a Safe and Healthy Thanksgiving from Your Wellness Center in Denver

November 1, 2017

Thanksgiving is an exciting time of year. From the delicious food to time spent with family and friends, it is a holiday that many look forward to. As you begin to make your Thanksgiving Day plans, make sure you remind yourself of key things that will make it a safe and healthy holiday. From menu items and properly cooking foods, to utensils, allergies, and the physical tasks of the day, be sure to take advantage of these tips from your local wellness center in Denver.

Healthy Menu Items and Indulging

Did you know that Americans can consume up to 4,500 calories on Thanksgiving? This can be over 2,000 calories or more than what the average person should eat in one day. It is important to remind mix in healthy foods along with the indulgences to ensure you do not go overboard with your plate. A great way to do this is to have healthy menu swaps. For instance, change out a sugar filled sweet potatoes recipe to cubed butternut squash that is tossed in oil and sprinkled with cinnamon. Place it in the oven at 425 for 30 minutes, or until crispy. Next, if you can brave taking mashed potatoes filled with butter off the menu, try this cheesy cauliflower mashed potatoes recipe. It has 61 calories per serving as opposed to over 200 calories. When you find swaps such as these for some of your favorite recipes, you can indulge a little more without packing in as many calories.

Cook Food Properly

If you will be responsible for any of your Thanksgiving menu items, make sure you are cooking food properly. Food that is not cooked to temperature that ranges from 40 to 140 degrees, is in the “danger zone.” The danger zone creates an environment in food that encourages bacteria growth. Different foods have different temperatures they must be cooked to, based on the USDA’s guidelines to avoid the danger zone:
  • 140 degrees: Ham
  • 145 degrees: Beef, pork, lamb, veal, roast, steak or chops
  • 160 degrees: Eggs, ground beef
  • 165 degrees: Poultry, stuffing, casseroles, reheated leftovers

To ensure you reach these temperatures, keep a few thermometers handy when cooking. When taking temperatures, make sure to clean the probe off after use. Never use the same thermometer on another item without washing it as it can create cross-contamination. You will also need to do this when cooking different foods and avoid using the same cutting board, knives, etc. on different foods without cleaning them.

Kitchen Safety

Make sure you avoid injuries in the kitchen by using caution when cooking and preparing food. When cutting and slicing, always slice away from your hand. Cut on a cutting board and make sure items are secure. Next, use caution around hot items. Burns are one of the top injuries sustained when cooking a Thanksgiving meal. Have plenty of oven mitts and pot holders available to easily transport items in and out of the oven. Lay out trivets too that will allow you to set aside items to protect your counters. If you think you may struggle pulling the turkey out of the oven, ask for help! A busy kitchen is also susceptible to fires. Avoid leaving towels or other items near an open flame.

Also, never leave anything you are cooking in the kitchen unattended. Always have a fire extinguisher on-site in the event of an emergency. If there is a fire, use the fire extinguisher and not water. Why? If it is a grease fire, you can actually make the situation much worse. If you do not have a fire extinguisher, try to find a lid that will fit over the pot or areas that is on fire. This can suppress the flames since they need oxygen.  This is the same thing for a fire inside an oven. Make sure the door is shut and turn it off. In some cases, baking soda can also help. If you have a fire that quickly becomes out of control, evacuate everyone immediately and call the fire department.

Food Allergy Awareness

When cooking a Thanksgiving meal, check with your guests to see if they have any food allergies. If anyone does, it is important to avoid cross-contamination. This is when you would use the same cooking utensils for different foods. For instance, if someone has an allergy to poultry, do not use the same knife and cutting board to cut ham. If anyone else will be bringing items to your Thanksgiving meal, inform them of any guest food allergies as well. Your guests with food allergies will be used to working with menus, so you will not need to revamp your entire plan for them. Just be sure to have items they can have and properly cook food.

Proper Postures

Handling Thanksgiving Day preparations can be tasking! You are on your feet all day, lifting heavy items, moving furniture, and much more. When you will be on your feet all day, make sure you add support to your shoes. You can find shoe inserts at your local convenience store. Next, make sure you maintain proper posture throughout the day. This will help you to avoid upper or lower back pain. When standing, make sure your head is not slouched over and keep your feet shoulder-length apart. Keep your shoulders pulled back. When lifting, always lift by bending your knees. Remember to lift with your legs. You run the risk of injury when bending over to lift a heavy object.

Cherry Creek Wellness Center can help you prepare for your Thanksgiving physical tasks. Many assume physical therapy is just to help heal an injury, which is untrue! Our team can help you with pro-active methods to prevent an injury down the road. We can also help with massages after your long day of cooking and eating. Learn about our four different methods of massage therapy you can get at your wellness center in Denver. To get started, set up an appointment today by calling 303-333-3493.

Guide to Getting Started with a Denver Wellness Center for Physical Therapy

October 4, 2017

If you have never been to a Denver wellness center before, there are many benefits to take advantage of. One of those benefits is physical therapy. Physical therapy is available for everyone, not just athletes of those needing to treat an injury. Everyone can take advantage of physical therapy to help them in their day-to-day activities. As you decide to begin working with a physical therapist, there are a few things you can do to prepare. Learn about the benefits of physical therapy, introductions in the process, what you need to know about your first visit, insurance coverage, daily activities, and benefits of sports medicine.

Benefits of Physical Therapy

Physical therapy has a wide variety of benefits. It can help people recovering from an injury, coping with an illness, trying to have a healthier lifestyle, or are an athlete, options are endless. This relief comes from a series of customized exercises depending on what their issue is. With physical therapy, there are not any one-size-fits-all solutions. Through physical therapy, many save costs by finding solutions that will help a person avoid surgery. They can also help to ease and speed up a recovery after an injury, or after a surgery takes place. For others, physical therapy is a great way to increase one’s mobility. Strength training and exercises can help develop form. Even if a person is not sure of how physical therapy can help them, it is a great conversation to have.

Introductory Processes

You can be referred to a physical therapist by your primary care physician, or you can see one on your own. If referred to by a doctor, ask your doctor what you will need to discuss with your physical therapist based on the symptoms you have or procedures you had. These will help to create discussion items that will help your physical therapist create a customized plan for you. In addition to creating that list, also come up with questions you have for the physical therapist, too. As you consider any symptoms or issues, try to think about if certain symptoms are worse at certain times than others. For instance, is it after something that is consumed? Different times of day? You will also need to share family history, medications you are on, and more.

Your First Visit

Make sure you arrive a little early before your first appointment to make sure you have time to fill out new patient forms. Much of your first visit with a physical therapist will be assessing your individual situation. This will help them create your customized plan for recovery, or the goal you are trying to accomplish. Next, they will go through and evaluate your current condition—such as your coordination, strength, posture, and more. In addition, they will discuss with you how your current activity levels are to help you with your customized plan. This may include any specialized equipment you will need as well. By having an in-depth, initial dialogue, your physical therapist will be able to help you with your future sessions.


As you prepare for your first physical therapy appointment at a wellness center, talk to your insurance company on coverage for physical therapy. You can also discuss with them anything you will have to pay, which will help you financially be ready for the appointment. You can also talk to your insurance company to see if there are specific areas of coverage for the services you may receive. While each is on a case-by-case basis, discussing and planning before your appointment will help you be prepared.

Using a Physical Therapist for Everyday Activities

Physical therapy is a great add that will help with your day-to-day. For starters, it can help with your posture. Poor posture and alignment can lead to many problems down the road. Many Americans walk around with an arched back, or some suffer from “text neck,” due to holding your head down in lower position for several minutes throughout the day. When the head is in a tilted down position, it can make it weigh even heavier, making it more detrimental on your body. Could phones change the way our spines curve? Scientists warn an entire generation is plagued by ‘text neck,’ which you can learn about from The Daily Mail. A physical therapist will help bring awareness to current issues and what you can do to avoid long term damage in the future.

Sports Medicine

Athletes and those who are active can greatly benefit from working with a physical therapist. A physical therapist assists athletes perfect their form to prevent injuries. Or, if you have sustained an injury, a physical therapist will help you recover more quickly. They will also help you to avoid that injury again in the future. From here, a physical therapist will help you be a better athlete. When an athlete is injured and does not utilize the help of therapy, it can take much longer to recover. When the amount of downtime has been reduced, you can get back to your normal routine.

No matter what your need for a physical therapist may be, they will help you to be better, and stronger. When you are preparing for your first visit, the Cherry Creek Wellness Center will make your experience smooth. Our one-on-one physical therapy will help you live a pain-free lifestyle. We provide a wide variety of services including hand, pelvic floor, and sports therapy. They can also assist with TMJ and vestibular rehabilitation.

Cherry Creek Wellness Center has locations in the Denver area to accommodate you no matter where you work or live. In addition, we also provide massage therapy services, Pilates, and personal training.  To get started, learn more on how to prepare for your first session of physical therapy in Denver. You can also take advantage of our patient resources to learn more about how we can help you. Getting started with physical therapy will help give you long term gains no matter what your injuries are, or athletic goals may be. To get started with your first appointment, call us at 303-333-3493 today.

Denver Wellness Center Explains Ways to Improve Posture at Home and Work

September 6, 2017

Poor posture is the culprit for neck and back issues, poor circulation in the body, mental changes, carpal tunnel, fatigue, digestion issues, and more. All of this can be fixed by getting into a routine that changes bad habits. While it will take some effort, once you correct some of your poor posture issues, you will be helping yourself in the long run.  Learn from your local Denver wellness center tips to correct posture at home, work and how physical therapy can also help.

Home Tips

One of the first ways people are hurting their posture is with smart phones and tablets. The average human head can weigh around 12 pounds. When one hangs their head down low for hours and hours throughout the day, it puts even more stress on the body as it can weigh up to 60 pounds at a full 60-degree angle. This leads to pain throughout one’s neck, shoulders, arms, and more. When one does this long term, it can also lead to permanent damage of the spine. Iti is important to be cognizant of your posture while using mobile devices. With smartphone related posture injuries are on the rise, here’s how to prevent them. Take breaks, and try to keep devices at a straight eye level as much as possible, which you can learn about through Digital Trends. In addition, it is important to maintain proper posture even when relaxing. When sitting on a couch or lounging chair at home, make sure you do not slouch down.

Best Practices in the Workplace

The workplace is one of the biggest places people have poor posture. When this can happen for up to eight to 12 hours per day, it can speed up the rate of long term damage. Make sure you have a screen that is eye level and about an arm’s length distance between you and your screen. This will also reduce eye strain. If carrying bags to meetings, make sure your bags are not too heavy. This will weigh down heavily on your shoulder leading to poor posture and other issues. Stress is another trigger of poor posture. Make sure you find ways to relax and unwind, to try not to let the job overtake your health.

Trying Physical Therapy

Looking for ways to correct your posture? Work with a physical therapist. Often times, people do not realize the mistakes they are making. By talking to a local physical therapist, you can show them your everyday motions, such as sitting, standing, walking, etc. From there, they can point out issues and show you the right way. Through a series of exercises and time, your physical therapist will help you make progress to avoid long-term damage to your neck, back, spine, etc.

Are you ready to receive your posture consultation? The Cherry Creek Wellness Center can help. By meeting with us, we will help you identify areas to improve and the best ways to move forward. To get started, contact the Cherry Creek Wellness Center in Denver today!

Being a Better Athlete with Physical Therapy in Denver, CO

August 23, 2017

Are you looking for ways to be a better athlete? The great thing about athleticism is there is always room for improvement. No matter what your level of expertise is, you can always find ways to become better and improve your form. In many cases, athletes are not aware they are in need of the help. Learn more about food and nutrition, and exercise that you can use to become a better athlete. You can also learn how you can use physical therapy in Denver, CO, too.

Food and Nutrition

Eating the right foods and paying attention to your nutrition is crucial for being a better athlete. Not only does it help you be healthier, but is also needed to give you fuel before a workout. When you are done, it also helps you to recharge after. For those who run or do a lot of cardio, eating carbohydrates is important, however, this does not include bread and pasta. Aim for healthy carbs such as sweet potatoes, brown rice, bananas bell peppers, and more. In addition to carbs, protein is also important and should be incorporated into your post-workout routine to help build muscle. To learn more about the different types of food groups and the role they play with your workouts, check out Healthy Eater’s top 15 healthy carb, protein and fat rich foods.


Being an athlete means you exercise often when practicing your sport, but there is also exercise done outside of the sport for practice. Depending what your goal is will determine the types of exercise you do to supplement your sport or activity. An important aspect to make sure is in your routine is strength training. There are misconceptions out there that when one does strength training, it is to “bulk up.” This is not the case. Strength training helps one become a better athlete through increasing strength! This will help you maintain momentum and be able to work harder and stop less.

Physical Training and Redcord

Did you know physical training is one of the key ways to become a better athlete? By working with a physical trainer, you can perfect your form, learn more about your sport and also learn techniques that will help you avoid injuries in the future. One way athletes are achieving their fitness goals is through Redcord suspension training. This type of resistance training helps to enhance muscle control and stability. There are a variety of ways a physical therapist can work with you using Redcord. It is a slower training that allows an athlete to become more aware of themselves and strengthen their foundation.

Cherry Creek Wellness Center would like to do everything we can to help you become a better athlete. From Redcord suspension training and physical therapy, to massages and Pilates, we offer a wide array of services to help you. In addition, we can help you recover from an injury too. As you train, be sure to check out our Cherry Creek Wellness Center tips: how to safely recover from a tough workout. Then, call us at 303-333-3493 to see what we can do for you.

Cherry Creek Wellness: Using Physical Therapy to Manage Your Fibromyalgia

August 16, 2017

With millions of Americans each year coping with fibromyalgia, it is definitely a condition that requires assistance from a doctor and Cherry Creek wellness professional. It is crucial to work with doctors and professionals to seek relief and learn more about ways to manage it. Despite there not being a cure, there is much that can be done to live normally. Learn more about what fibromyalgia is, symptoms of this condition, and ways a wellness center can help.

What is Fibromyalgia?

Fibromyalgia is a disorder in which a person has pain throughout several areas of the body from the muscles to the soft tissue creating pain from the nerves. This chronic and widespread pain can create both physical and mental stress on a person. It can also be hard to diagnose because several of the symptoms could be associated with other problems. Also, because they are still trying to find out what causes fibromyalgia, there is no cure for this disorder. Those living with it must find ways to relax and relieve the pain. While a majority of those diagnosed with fibromyalgia are women, men can get it too.  Typically, the initial signs begin to appear to middle-aged people, however for some it can be younger. In the National Institute of Arthritis and Musculoskeletal and Skin Diseases’ questions and answers about fibromyalgia, they explain physical or emotional stress, or a traumatic event, can lead to one getting this disorder. It may also be genetic.


There are many symptoms that occur with fibromyalgia, making it one of the difficult things about diagnosing it. For those living with fibromyalgia, they experience aches and pains deep into the muscles. It can be anything from an ache to throbbing pains. Additional symptoms can include chronic pain, fatigue, headaches and migraines, depression and anxiety, and insomnia. There can be a feeling of difficulty lifting limbs because they feel weighed down. Also, those suffering from fibromyalgia can have difficulty concentrating.

Ways a Wellness Center Can Help

In addition to working with your primary care physician on ways to relieve your symptoms, you can also work with a physical therapist. It is important to remain active and also have proper posture when suffering from this condition. The more a person with fibromyalgia can keep moving and try to stay active, even when they don’t want to, can help ease the pain. Through a variety of slow stretching exercises, the physical therapist can help a patient remain flexible. When visiting a physical therapist or wellness center, those with fibromyalgia can undergo deep tissue massages to help relieve pain, too.

If you suffer from fibromyalgia, Cherry Creek Wellness Center can help. Through specialized physical therapy in Denver at Cherry Creek Wellness Center, we will provide you with a variety of ways to help ease and create a pain management plan for you. From physical therapy to soft-tissue techniques through massage, we can help you cope. To get started to see how we can help you, give us a call today at 303-333-3493.

Stress Management

By Lynn Tandler, CNC - August 14, 2017

Summer is coming to an end and fall is right around the corner. Summer vacations are over, and it is time for the kids to go back to school, and for adults to get back to business. For many this transition time is stressful. It is often a time of craziness - homework, sports, work commitments, school lunches, personal relationships, and more! How do you balance the demands of family, work, and kids and still have time for you and your needs?
Stress is normal. There is stress in our relationships, with our kids, in our jobs, financial stress, health stress and more. Shannon Gwash, director of wellness programs and services for Jefferson Center for Mental Health says the term “eustress” refers to healthy stress. It can be a motivator for working towards goals or pushing a person to excel. “Distress”, on the other hand, is when life starts to become too overwhelming says Gwash. According to the American Psychological Association, 75% of adults reported experiencing moderate to high levels of stress in the past month, and half reported their stress has increased in the past year. Too much stress, unchecked, can lead to illnesses because of a compromised immune system, or emotional issues such as depression and anxiety. Therefore, how stress is managed is important. Here are some tips for stress management, not only for back to school but at any time!
Many of us turn to alcohol, excess caffeine, sugar, and carbs when we are stressed. These foods can exacerbate the problem and lead to poor health. The three worst categories of food for stress management and moods are sugary foods, glutinous foods, and processed foods. Alternatively, there are foods you can eat (often, not just in times of stress) that can help maintain mental, emotional, and physical balance in your body. Some foods that help calm your nervous system include bananas, oolong tea, and fermented vegetables. Berries, omega-3 fats, kiwifruit, and high-quality protein sources also have mood-boosting properties. Vitamin C-rich foods help reduce your body’s production of stress hormones while boosting your immune function to better ward off stress-induced illness. Limiting caffeine is also a good idea. Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety. People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back.  


Putting physical stress on your body through exercise can help relieve mental stress. The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don't exercise. Activities that use repetitive movements of large muscle groups, such as walking or jogging, can be particularly stress relieving.


  • Practice mindfulness: Jon Kabat-Zinn, founding executive director of the Center for Mindfulness in Medicine, Health Care and Society at the University of Massachusetts Medical Center, defines mindfulness as living in the present moment. In the process of paying attention to the present moment we are more in touch with our life as it is unfolding, and not worrying about the past or the future. Massage therapy is a great way to help achieve mindfulness. Yoga and joining a Zen group also helps with mindfulness and stress management.
  • Meditate: Study after study has shown that medication is a powerful stress reducer and overall health enhancer. It can be as simple as finding 15 minutes a day and using a phone app such as Headspace.
  • Stay connected to your social network. Make time to spend with friends and loved ones.
  • Laugh!  Laughing is good for your health and can relieve stress because it brings more oxygen into your body and organs, it stimulates and relieves your stress response, and it can alleviate tension by relaxing your muscles.


There are many essential oils and proprietary blends that help with stress management. My two favorites are lavender and orange. Lavender has been shown to change brain wave patterns making people feel better. Orange can help alleviate stress and anxiety. These can be diffused or applied topically.
It is not possible to eliminate stress. Therefore, the best we can do is reduce our stress levels as much as possible by eating healthy, taking appropriate supplements to support our body, using essential oils, and practicing some of the lifestyle techniques discussed above.
If you have any questions on this information, would like more information, would like additional essential oil recommendations, or would like help dealing with stress, please contact Lynn Tandler, holistic Certified Nutrition Consultant at the Wheat Ridge location of the Cherry Creek Wellness Centers at 303-333-3493, ext 2. 

Pelvic Floor Physical Therapy for Women Explained by Your Cherry Creek Wellness Center

August 9, 2017

When the muscles in a woman’s pelvic area become damaged, endures trauma or any type of experience that can affect them, a pelvic floor disorder or dysfunction can occur. Nearly a third of all women in America suffering from pelvic floor issues, so if you are one, know that you are not alone and there are things that can be done. Learn more about pelvic floor disorders and dysfunctions, signs to watch out for after you have a baby and ways physical therapy can help.

Pelvic Floor Dysfunctions and Disorders

Pelvic floor issues arise when a woman is not able to control the muscles in her pelvic area. Usually, issues arise after a traumatic event. Pelvic floor issues can also occur after a woman has had a baby. Upon experiencing an event that leads to a disorder, women may have urinary or fecal incontinence or pelvic organ prolapse, where organs in the area can drop. Learn more in WebMD’s Pelvic Organ Prolapse. Because of pelvic floor issues, a woman can experience a variety of symptoms from muscle spasms and pain to issues with bowel movements and urinary issues. Some women also experience back pain or painful intercourse.

Signs to Watch for Before and After Having a Baby

One of the top causes of pelvic floor disorders in women is postpartum. Having a baby can be traumatic to the pelvic region. In addition, the pregnancy itself can also make changes to the pelvic floor with the changes that take place in the body. With these changes and added weight, the muscles in the region are directly affected. It is important for new moms to monitor their progress and let their doctor know of any issues that do not heal normally. Pay attention to incontinence or an overactive bladder, as well as any of the symptoms mentioned above.

Ways Physical Therapy Can Help

In addition to care by your physician, you can also help to resolve a pelvic floor disorder or dysfunction by visiting a local physical therapist. The physical therapist will learn more about you and the issues you are having. They will put together a custom treatment plan with the goal of healing. During your initial visit, your physical therapist will go through your history, review your muscles and nerves as well as your range of motion. You can take a series of classes to help with recover or can also use trigger-point dry needling. Learn more about this method in an in-depth look at trigger point dry needling at Cherry Creek Wellness Center. For women who have recently given birth, classes are available to help you regain your strength. Usually these can be taken six weeks after your child is born. You can speak more with your doctor and physical therapist about when is the right time for you to begin pelvic work.

If you are looking for ways to strengthen your pelvic floor and resolve any other issues associated with a weak pelvic floor, Cherry Creek Wellness Center can help. We have specially trained doctors that will work with you to resolve your issues so you can take back control of your life. Contact us at 303-333-3493 today to get started on your plan.

Reasons for Hand Physical Therapy in Denver, CO

August 2, 2017

Our hands are used for most of the day, everyday. When an injury occurs, it can be detrimental to a person’s life. From hobbies and activities to work, a hand injury really changes what a person is able to do. This is why it is best to quickly address injuries so they do not progress into worse issues. Given that a hand injury can reduce one’s quality of life or work, it is crucial to take care of yourself. Learn about the top types of hand injuries people endure, go-to ways to prevent an incident from occurring, and reasons to use local physical therapy in Denver, CO to recover.

Common Types of Hand Injuries

There are a variety of types of hand injuries Americans experience each year. For others, pain and issues arise over time due to use and repetitive motions. In addition, injuries can occur from on-the-job incidents, sports injuries, or falls. Common injuries mentioned in WebMD’s finger, hand, and wrist injuries include bruises, ligament tears, tendonitis, sprains, strains and pulled muscles, fractures, or dislocation. For some, repetitive motions lead to pain. Carpal tunnel syndrome is one of the most common issues which leads to pain, numbness or tingling in one’s hand. De Quervain’s syndrome is another common issue in the hand. Those who have this experience pain on their wrist near their thumb. The entire area can become swollen and inflamed.

Ways to Prevent Injuries

Hand injuries can occur at home, at work, while practicing hobbies, or while playing sports. In addition, they can also occur due to repetitive motions. It is important to be aware of these things and be proactive to avoid injuring this area that is so crucial for day to day activities. Pay attention in all areas. If you play a sport, work with a physical therapist to ensure you have proper form. This is beneficial overall to help you avoid injuries. When working, make sure you are conscious of tasks that could lead to an injury and always make sure you wear or use protective wear. If you spend a lot of time typing on a keyboard, to avoid carpal tunnel syndrome, make sure you take breaks, ensure you have proper form when typing, and maybe consider wearing a wrist splint.

Reasons to See a Physical Therapist

You may not realize it, but seeing a physical therapist is one of the premier ways to prevent or treat a hand injury. They will work with you to create a customized plan to help you avoid an injury or get you back to normal. They will help you to regain your range of motion through various types of exercise, condition the area, control the pain, reduce any swelling or inflammation and much more. Considering comprehensive care of the shoulder, elbow, wrist and hand is important for your wellbeing and overall health.

To help you with your hand or wrist injuries, Cherry Creek Wellness Center can help. For over 20 years, we have been an industry leader of hand therapy services. Call us today at 303-333-3493 today to see how we can help you.