Another change at St. Charles Pain & Wellness Center welcomes a new staff member, receptionist Abbi Koko.

Abbi, a recent graduate from Judson University in Elgin, has a passion for healthy living. She knows the importance of taking care of the body from the inside, which is what first drew her to chiropractic care. Abbi is an Elgin native with a thirst for adventure and a desire to see positive change in the world. 

There is no medical definition for a "superfood". Food manufacturers are eager to use the word to promote sales of their products that contain traces of supposed superfoods such as blueberries, pomegranates and chocolate. The Oxford English Dictionary defines a superfood as "a nutrient-rich food considered to be especially beneficial for health and well-being."

There are no set criteria about what makes a food nutrient-rich. Most superfoods are high in antioxidants and phytonutrients relative to other foods. However, if you were to eat only one of these superfoods to the exclusion of all else, you would be seriously deficient in many of the nutrients your body needs in order to stay healthy. So what exactly is the science behind the idea of superfoods?

Why low-impact cardio exercises? Imagine reaching your "golden years" with a buff beach body only to be told that you can't jog or run anymore because your knee cartilage has been worn thin or you have damaged vertebrae. The last thing you want to do is ruin your body while trying to stay in shape.
 

Here are some low-impact cardio exercises that can help you maintain a healthy cardiovascular system without causing damage to your musculoskeletal system.

Walking - This simple exercise places far less stress on the knees than jogging or climbing stairs. Take it to the next level and include hiking on trails or through the woods. Add extra energy to your routine by swinging or rotating your arms to the sides; involving your upper body as you walk can get your heart beating more vigorously.
 

Speed Walking - Keep your elbows bent at a 90-degree angle and be sure they remain close to your body as you walk. Be sure to stick to flat, smooth surfaces to reduce the chances of injury.
 

Cycling- For even less impact, take your bicycle out for a spin. You can cover far more territory, do more sightseeing and get lots of cardiovascular benefit.
 

Stairs - Walking up stairs is a powerful way to work your body, but don't jog up tjhe sdtairs or it becomes high-impact. Softly plant each foot in turn on the next step and use the strength in your legs to push you upward.
 

Swimming - If you're just starting or returning to an exercise program, swimming is an excellent low-impact option. It can build up reservoirs of cardiovascular health because swimming can work the entire body, depending on the strokes you use.
 

Dancing - Take a dance class! Whether you're into ballroom, tap, ballet or modern dance, you can get a low-impact workout while having fun with others.