Remember the chia pet? Well chia seeds are not just for gag gifts anymore. They do have positive health benefits. For example, seeds (two tablespoons) offer an impressive 10 grams of fiber, or roughly one-third of the daily requirement for adults.

There is also a TikTok trend, made popular by celebrity wellness influencer Daryl Gioffre, which makes use of chia seeds and fresh lemon juice to jumpstart a person’s digestion with a goal of alleviating constipation.

Omar Khokhar, MD, a gastroenterologist at OSF HealthCare, says the concoction is also referred to as an internal shower. To make it, combine one to two tablespoons of chia seeds with eight to 16 ounces (one to two cups) of water and lemon juice. Let it stand for at least 15 minutes, so the chia absorbs much of the water.

Dr. Khokhar says it’s one way to get fiber into your diet.

“It’s a very good, natural way to incorporate fiber and protein into your diet. However you want to take it [chia seeds] – a salad, as part of a parfait – there are other ways to ingest it. With this particular phenomenon, you’re mixing it to sort of help it expand ahead of time outside of your body instead of inside your body.” 

The concoction can make you feel full and adds to hydration, which is good for digestion.

Can the drink be dangerous? Dr. Khokhar says if you’re dealing with gastrointestinal (GI) disease or distress, skip the internal shower drink.

“If you have any history of esophageal swallowing issues or any history of intestinal obstruction, this is something you might want to talk to your doctor about ahead of time. Because what you don’t want to do is ingest this gel-like material and cause some kind of blockage.” 

He also warns that if you have constipation that lasts more than just a few days, see a medical provider, particularly if you’re in your 20s. Constipation can be an early sign of colon cancer.

“If you are constipated, for example, don't mask that symptom with a chia seed phenomenon that you saw on TikTok. Go see your doctor. Make sure you get checked out. And if you get checked out, then, by all means, go back to the chia phenomenon.” 

And start slowly. Adding too much fiber too quickly, Dr. Khokhar says, could have the opposite effect. It can cause GI symptoms such as stomach pain, gas, diarrhea, constipation and bloating.

“It can potentially cause bloating or make bloating worse, so I would be careful. If you have any kind of GI or pre-existing issue, it’s something you might want to start maybe a half dose and see how you respond before going with a bigger, normal dose.”

Generally speaking, Dr. Khokhar recommends also trying to get more fiber through your diet. Although, after trying the drink as part of this story, Dr. Khokar declared, “I’m not going to lie, it actually tastes pretty good.”

Dr. Omar Khokhar

B-roll of chia seeds and lemon water-drinking it

First-time moms can be a little leery of dad wrestling with a little one, but research shows rough housing, or better put, active play actually helps with physical development, social skills and emotional regulation.

Kyle Boerke, PsyD, a clinical child psychologist and the director of Outpatient Behavioral Health services at OSF HealthCare, says it might be surprising but aggressive physical play between parents and their children results in less aggressive kids.

“During physical play, fathers especially who exert some levels of dominance actually have more well-adjusted kiddos; more socially adjusted and more confident kiddos whereas with more passive fathers, we actually get children who engage in more physical aggression. So, it’s kind of opposite of what some people who are hesitant might think.”

Active play also helps children learn to regulate their emotions Dr. Boerke says.

“I might be starting to get frustrated but I’m learning how to deal with that frustration. I’m learning how to be assertive and say, ‘I would like to stop or please stop.’ And if it’s high-quality interaction the parent is going to stop and now I’m learning that if I advocate for myself, then things are going to turn out the right way.”

What does active play look like? It can be playing tag, wrestling, flying a kid like an airplane on your raised legs and feet, even spinning a child around. During a walk, it could be mom and dad swinging them with each holding a hand.

Dr. Boerke says rough-and-tumble play has so many benefits. For example, he says it provides opportunities for children to learn about social cues and helps build confidence as they test their limits. It positively impacts the brain, improving cognition, attention and academic achievement. 

For parents it has positive side effects because the interactions activate pleasure hormones.

“One of the most fascinating parts of research on this rough-and-tumble play is we actually get equal, if not higher, levels of this hormone oxytocin at the end of a rough- and-tumble play session than we do when we simply sit on the couch and cuddle with our kiddos. So it actually strengthens the bond with my child.”

Active play also promotes development of gross motor skills, balance, coordination and spatial awareness. But parents need to make sure it doesn’t cause harm or that the parent always has dominance. Dr. Boerke suggests letting the child win as much as you do and setting limits when it goes on too long.

He emphasizes that when it comes to tickling, don’t hold a child down and make sure to stop when a child says they’ve had enough or seem worn out by it.

There is no age limit for rough-and-tumble play. Dr. Boerke explains the type of active play just morphs a bit as a child ages.

“What was wrestling or chase and flee, what was tickling and throwing them in the air when they were little turned into, we're going to play a one-on-one game of basketball, you know, at a park. Or if I have a hoop at my house, there's rough-and-tumble play in that too, right?”

For more introverted parents, Dr. Boerke suggests easing into active play and it will eventually come naturally. Enthusiasm is important. He stresses that a child needs to feel a parent is really engaged and interested, not just going through the motions. He says if parents are too passive about play, their children tend to be more aggressive in the long run. 

Dr. Kyle Boerke

B-roll-Moms and dads in active play with kids

Kids played various games and engaged with student athletes in the heated, inflatable dual-membrane fabric air dome designed for year-round use by Redbird student-athletes. It also has artificial turf to match the current surface at Hancock Stadium. 

The open house celebration was held prior to the Illinois State football spring game. OSF STEAM hosted a table where kids learned about color blindness with special 3D glasses, plus they explored the human brain with specimens they could experience hands-on. They also took away a coloring page as part of activities designed to engage young people to think about the wonders of science and a potential career in medicine.

OSF decided to make a significant financial contribution to the long-anticipated ISU athletic indoor practice facility on the heels of a five-year agreement that made OSF HealthCare the official health care provider for Illinois State University athletics in an exclusive partnership. As part of that agreement, OSF HealthCare provides Illinois State University student-athletes with access to athletic trainers, sports medicine providers, orthopedic surgeons, and behavioral health professionals.

OSF HealthCare Eastern Region Chief Medical Officer Carol Friesen says the strong partnership between two long-standing community organizations is about contributing to better education, and health and wellness.

“It’s important that we take care of each other. Health care and academics are the lynchpin of every community and if we’re strong, then the whole community is vibrant. So, we wanted to make an investment in a meaningful way that would further what’s going on here at ISU.”

Friesen was astounded to learn 19 different sports on campus use the facility, along with community use by various travel sports teams. OSF HealthCare St. Joseph Medical Center President Eunmee (pronounced UHN-may) Shim was impressed by the size and scope of the facility and shared that the significant OSF investment reflects its Mission to serve with the greatest care and love. Plus, it supports a potential future talent pool.

“Investing in ISU makes perfect sense because we’ll be getting the talents from them. They are the anchor of the community we can serve together.”

Athletic Director Jeri Beggs says having an indoor practice facility is so necessary to remain a competitive program in NCAA Division 1 athletics. But even Beggs was surprised by how many sports are now using the building.

“Our golf team loves this space because they can chip and actually see the trajectory of the ball. Baseball and softball play almost legitimate games in here. They put home plate over here. Softball says it’s basically a real field for them except right field is a little short. So, all of our sports come in here – just doing sprints in here.” She adds, “It has changed every sport that we have.”

Retired former athletic director Larry Lyons started the fundraising and planning for the facility. Head football coach Brock Spack credits him with a vision for the indoor practice center, as well as for improving other facilities dating back to Spack's start with the university 15 years ago. But Spack says without financial support from OSF HealthCare, Lyon’s vision might not have become reality.

Spack also points out the impressive facility has helped with recruiting, and he says it has made a significant difference in the excitement and performance among student athletes.

“It doesn’t matter when we practice here – whether its spring or winter, or fall, they come in here and they play lights out because I think it has a big-time feel to it, and they feel like a big-time team in here. We have really good practices in here.”

Redbird Athletics dedicated and officially opened the newly named OSF HealthCare Athletics Training Center on September 30, 2023. 

Carol Friesen & Eunmee Shim

Jeri Beggs & Brock Spack

B-roll of OSF-ISU Naming Celebration

Payton Glinkski watches TV medical shows with her mom, but she never thought about a career in medicine because she doesn’t like, as she puts it, “blood and guts.” But, with a virtual reality (VR) controller and headset she learned not every job in health care has a potentially gory element.

“I just knew there were nurses, doctors, dentists and social workers but it kind of went into more depth into every part of what a doctor does or (what) everyone in a hospital does … all the workers.”

A two year-collaboration between OSF HealthCare, LaSalle County government, and the Regional Office of Education District 35 in North Central Illinois included design, equipment installation and training, led by OSF STEAM, under the umbrella of OSF Innovation. Healthcare Careers 360, a web-based application, and the Enduvo VR Career Explorer remove barriers and allow middle school students to explore a wide variety of health care careers.

OSF I-80 Innovation Hub Director Zack Vankeulen of OSF HealthCare explains the web-based app and VR offers immersive learning in health care settings that would otherwise be off-limits to students due to federal privacy and safety regulations.

“An observer isn’t allowed in the emergency room or in the operating room (OR) so they can’t learn about those careers as well as some of the other areas (outside of health care) that they have access to. So, by creating this virtual reality environment the students are immersed right in the middle of an OR during a surgical case and they’re able to do as close to hands-on experiences they can without actually being in the room.”

Gamified learning

While some students used the VR headsets and worked in such careers as surgery technician, dental assistant, or an emergency medical technician, other students worked on computers playing games to identify and learn about items in medical settings. For example, Brooklyn Verda showed how she found a pressure washer in a biomedical engineering lab. Kids also had to find a bonus ‘lucky pickle’ and then watched videos about the environment and career they were exploring.

Verda liked the gamified learning and didn’t find it too challenging

“I didn’t really have any difficulties. It was pretty fun and easy to do. But other than that, it was really cool.”

Vankeulen says OSF targeted careers that are hard to fill in rural communities such as Earlville, Mendota and Ottawa.

“So, we focused on those, mainly, as well as the large volume careers such as nursing and dental hygiene, which you wouldn't think traditionally is an OSF career, but we recognize the need and included that as well.”

The collaboration for STEAM programming picked up steam when state lawmakers enacted Illinois PaCE, which requires school districts prepare students in grades 6-12 for a career or technical education pathway by introducing them to opportunities for a wide variety of high-skill, high-wage or in-demand career fields. It also requires high schools to implement College and Career Pathway Endorsements or opt out of implementation by July of this year.

ROE 35 Superintendent Chris Dvorak says he would love to continue the collaboration and possibly expand the career opportunities included in the programs. Additionally Dvorak says, “The ROE will hold future professional development opportunities that will allow teachers to share thoughts, ideas, and successes as we continue to support STEAM implementation.”

Earlville Junior High Principal Jenette Fruit has a philosophy that small schools can do big things and collaboration is key. Even if the technology brings a new challenge, Fruit says, students readily embrace it.

“And they will figure it out and they like being able to explain what they did to solve the problem. And I think that comes with this too. I didn't know about the boundaries. I didn't know about the different things with the VR and they're like, ‘No Mrs. Fruit. This is what you have to do, and this is why.’ And kids just like to know how to solve stuff. We just have to put it in their hands.”

The ‘boundaries’ she references are the areas within the sterile environment in an operating room. Those are the kinds of concepts students are learning as they experience surgical procedures, patient interactions and medical decision-making in a simulated environment that mirrors a real hospital and clinical setting.

Science teacher Kirsten Sweeney says for a small, rural school district it’s rare that students would have exposure to using VR headsets.

“To be able to work with equipment like this, that they just aren’t going to be able to because they just can’t afford these types of systems, so it’s so valuable to be able to have that in the school system for them.”

Next steps

OSF STEAM builds programs to help students see how their skills and interests align with potential careers, encouraging them to pursue further education and training. In fact, Sweeney says the next steps for students include using another OSF STEAM-designed web-based app called healthcareers.guide.

It will allow them to explore more deeply one health career including such things as duties during a typical day and of course, salary.

“They always want to know how much they’re going to make so we’ll be looking at what the average pay is for those positions, and we’ll actually have them create a resume and a cover letter as if they were sending it off to OSF," Sweeney says.

And that’s what it’s all about. Getting the next generation ready to fill the significant shortage of health care positions, not only physicians, nurses and vital staff, but the many important support roles. Without a strong pipeline, patient care and access to quality medical services could be in jeopardy, particularly in rural and underserved areas.

Schools interested in partnering with OSF for STEAM programming, can contact events@jumpsimulation.org. 

Zack Vankeulen

Students Payton Glinski and Brooklyn Verda

Principal Jenette Fruit and Teacher Kirsten Sweeney

B-roll of ROE-OSF STEAM

TikTok is full of videos from influencers and others touting the benefits of various juice cleanses. For better or worse, the share of adults who regularly get news from TikTok has grown about fivefold since 2020 and for adults under 30, nearly 40% get their news on the social media platform.

So, there are a lot of people who could be convinced to do a juice cleanse from their exposure to those messages. Is that a bad thing? A juice cleanse involves consuming only fruit and vegetable juices for between three and seven days. OSF HealthCare gastroenterologist Omar Khokhar, MD, says the research isn't there yet for him to recommend tackling a juice cleanse to reset your gut health.

One of the biggest claims you hear on Tik Tok is that a juice cleanse can remove toxins from your body. Dr. Khokhar says there’s no data to support that.

“I don't know of any data that shows that a juice cleanse will preemptively remove toxins. That being said, if you reduce the amount of overall chemicals or ingredients that you're ingesting, you may have less toxins going in and thereby being metabolized and then excreted.”

The Food and Drug Administration (FDA) warns that some detox/cleansing products may contain illegal or potentially harmful ingredients, are marketed using false health claims, and could be harmful for people with some health conditions, such as diabetes. They also rarely lead to permanent weight loss.

Instead of a juice cleanse, Dr. Khokhar says the best approach to improving gut health is to improve what you’re ingesting every day.

“Eat on the outside of the grocery store. We talk about produce, meat, seafood, and if you can tolerate it, dairy. The other way to look at it is – and I do this very frequently in our clinic for patients who have heartburn, diarrhea, constipation – I'll tell them, ‘Give me three days. Don't eat anything out of a wrapper, box, or a can.’”

Eat more fiber

Most people need more soluble and insoluble fiber in their diet. Soluble fiber is found in apples, bananas, oats, peas, beans, avocados, and citrus fruits. Insoluble fiber is in whole wheat flour, bran, nuts, seeds, and the skins of many fruits and vegetables. Dr. Khokhar says both are critical to improving digestive health.

“The trick with the GI tract is to keep things moving. When things stagnate, that's when your GI gut microbiome can replicate in the wrong way. It's when you get constipation, and you get diverticulosis, and you get bloating. So, it's all about keeping things moving.”

While some juices have antioxidants which can help protect cells from damage, reduce inflammation, and lower the risk of chronic diseases, they are also high in sugar and some, including grapefruit juice, can have a bad interaction or interfere with absorption of certain medications. So, Dr. Khokhar says it’s really important to consult your primary care provider before starting any cleanse. He also recommends limiting a juice cleanse to 72 hours.

Drink more water

Staying hydrated can also go a long way in keeping your intestinal tract healthy. Dr. Khokhar also says the body has its own system of flushing the digestive system. He explains there is something called a migrating motor complex, or MMC for short, that creates a soft tidal wave through your GI tract every two to three hours.

“That's because it's important to replenish and recycle bacteria in the gut microbiome that often, and so if you change what you're putting into your system, it will affect the composition of that system,” Dr. Khokhar stresses.

Whether that’s a good or bad influence and what that means for our health is unclear and Dr. Khokhar suggests that’s the next exciting frontier of GI research. However, Dr. Khokhar returns to his theme that focusing on putting less processed food into your body on a regular basis will go a longer way than a juice cleanse to improve your gut microbiome and reduce gastrointestinal issues.    

Dr. Omar Khokhar

B-roll for Juice cleanse

For mom

Anderson says it’s no problem for pregnant women to have onions in their diet.

“They are very rich in antioxidants. That’s something we don’t get a lot of. They’re really high in vitamin C,” Anderson says. “They have fiber, magnesium and potassium. Fiber and magnesium help with digestion, and magnesium helps with cramps. Potassium is really good for blood circulation and blood pressure.”

But, there are the usual precautions. When adding raw onions to a meal (a salad, for example), wash them to remove any bacteria. And don’t overindulge. For example, don’t have a greasy, processed cheeseburger as an excuse to get your daily onion intake.

“Onions are a high FODMAP food, which means there are carbohydrates that are harder for some people to digest,” Anderson adds, noting that a woman’s digestive system changes a lot when carrying a baby. “So if you have a sensitive digestive system, onions could cause bloating. If you have irritable bowel syndrome, onions can make that flare up. Cooking onions helps break down some of those carbohydrates and aids digestion.”

For baby

Infants should consume breastmilk or formula exclusively for at least the first six months, Anderson reminds. But after that, introducing onions is like introducing any other food: Slow and steady wins the race.

One option: Sauté some onions to soften them, cut the food into small pieces to prevent choking then work the onions into the store-bought baby food.

“Make it easy for baby to chew. They’ve never had to do that before,” Anderson points out. “It’s good to let them learn how to chew, but we need to make sure the foods are easy to chew.

“Onions help develop a baby’s palette,” Anderson adds of the benefits of the vegetable. “Experts are finding that introducing strong flavors like that can prevent picky eating in the future.”

Precautions and warning signs to know: If the baby is extra fussy or gassy or has an allergic reaction like a rash or diarrhea, take the onions out of the diet and see if that improves things. See a health care provider if symptoms don’t improve.

Myth vs. fact

Do a web search for “babies and onions,” and you’ll find a lot of claims.

• Can onions help with colic, a condition where a healthy baby cries for a long time? Not so fast, Anderson says. In fact, onion-induced gassiness could make the baby even more fussy.
   
• Some say putting an onion in my baby’s crib or sock or giving them onion water can help with baby’s health. 
  
  “It’s supposed to draw out toxins,” Anderson says, repeating what she calls an “old wives’ tale.”
  
  But, Anderson says science doesn’t back the claims up. In fact, onions can irritate a child’s skin and eyes.
   
• Can eating onions help with teething, when the baby’s teeth emerge? There’s actually some truth to this one, Anderson says. To try it, skip other types and focus on green onions. Let the food cool in the refrigerator before giving it to the little one.
  
  “It’s teaching them to bring things to their mouth and chew. It’s a food that’s cool and not super hard. As they chew, it will break down. But it’s not going to disintegrate in the mouth,” Anderson says.
  
  All this can help with pain and inflammation, Anderson says. Just watch your youngster at all times while chewing.

Learn more

Read more about how to have a successful pregnancy and birth on the OSF HealthCare website. The health system or social service agency near you may also offer classes to master baby feeding.

Interview clips

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Showers, toothbrushes, soap dispensers and any surface can be added to the germy list, according to Kaylin Heinz, an infection preventionist nurse at OSF HealthCare. 

Heinz offers some cleaning tips for the different areas of your bathroom. 

Moisture from your bath or shower leads to the buildup of bacteria and fungi, while also being a prime spot for viruses to live and grow. 

Linen items like towels and bathmats are known as some of the dirtiest items, since people step on them with dirty shoes, and they stay wet and damp the longest. 

Heinz says if you have a cut on your body, like on your feet, you can introduce bacteria or fungus to the area during a shower. This can lead to athlete's foot or a staph infection. 

She gives additional guidance on how to clean your shower.

“When you're cleaning, go from top to bottom. If you start cleaning your tub and then you clean your shower walls, you're going to have to re-clean the tub," Heinz says. "When you're getting out of the shower, think about the moisture that's there. That's where the bacteria and fungus are going to grow, so you're going to want to get rid of that moisture if you can.”

Heinz adds if there's any discoloration in the shower or tub, clean it immediately, as this is a sign of where bacteria is growing. 

Make sure to scrub the area, clean it and let it dry completely.

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Now, health professionals are warning the public about a number of health concerns that can come with sitting on the toilet too long and scrolling on your cell phone.

Leave the phone at the door

Many people have gotten into the habit of taking their phone into the bathroom with them and scrolling TikTok or Instagram while they do their business. Kaylin Heinz, an infection preventionist RN at OSF HealthCare, recommends making the mental decision to not even take your phone with you.

"With you sitting on your phone and looking through TikToks, everyone probably knows that with social media, you look at it for a minute, and next thing you know it's been 30 minutes or an hour. So, I think it's a good idea to just not bring your phone in. Or if you are, just keep it to a minimum," Heinz says.

She adds if your phone tags along to the toilet with you, wipe it down with disinfectant wipes.

Bacteria, fungi and viruses, oh my!

A simple flush doesn’t get rid of the nastiness that is common in the restroom. Especially with bathrooms that have showers and bathtubs in them, the moisture in the room can lead to bacteria, fungi and virus growth, not just inside the toilet, but on all bathroom surfaces. Heinz calls these surfaces a “breeding ground” for germs.

Heinz says it’s important to consider every step of the process, from entering the bathroom to flushing the toilet to washing your hands. Where can the germs be? Are you really cleaning your hands?

"With sitting and scrolling, you're sitting there for long periods. Your hands are probably dirty before you go to the bathroom, because you're typically not washing your hands before you go to the bathroom. Then when you're sitting on the toilet, you're probably setting your phone down on a surface area that has germs," Heinz says. “Then you'll wash your hands, which you'll typically think your hands are clean, but they're not. Then you wash your hands and pick up the phone that was on the surface with germs, and now your hands are dirty again. And you're picking up the germs, taking them elsewhere, and spreading them to other people.”

Save the toothbrushes!

Does your toothbrush hang out on the bathroom counter? You might want to rethink that.

"If you keep your toothbrush on the counter, it likely has fecal matter on it. So, I would definitely put your toothbrush away or switch it often and clean it,” Heinz says.

Stop the spread | Toilet style

Here’s a habit change you can consider. Instead of flushing the toilet and just walking away, close the lid before you flush and keep the germs inside.

"Definitely make sure when you're flushing the toilet, go ahead and close the lid. That's going to minimize the number of germs that are spraying all over your bathroom and aerosolizing," Heinz says.

Heinz adds another fun fact about the dirtiness of toilets -- the minerals in the water. She says the minerals in toilet water can get stuck to the toilet bowl, which can also be a breeding ground for germs.

Clean up, clean up, everybody do their share!

Heinz recommends cleaning your bathroom at least once a week. If someone is sick, she says to clean it once a day, including using disinfectant wipes on all surfaces.

If you’re sick with a virus, your urine and feces can have the virus in them, which keeps the virus living and growing in the toilet longer.

Heinz recommends researching different products and reading over the spray labels, as some can interact with dust or debris, causing them to go into the air. She says if you prefer using wipes but only have spray at the moment, spray a paper towel first and then wipe the surface. She suggests using products with bleach in them, but to never mix chemicals.

“If you’re uncertain about a product, consider spot testing it first, as some finishes can be damaged,” Heinz adds.

The Centers for Disease Control and Prevention (CDC) recommends the surface you’re wiping stays wet the entire time of contact to make sure germs are killed. You should clean surfaces with water and soap and scrub them before sanitizing or disinfecting them.

According to the CDC, “Cleaning removes most germs, dirt, and impurities from surfaces. Clean with water, soap and scrubbing. Sanitizing reduces germs to levels public health codes or regulations consider safe. Sanitizing is done with weaker bleach solutions or sanitizing sprays. Clean surfaces before you sanitize them. Disinfecting kills most germs on surfaces and objects. Disinfecting is done with stronger bleach solutions or chemicals.”

Video Interview Clips

Probiotics are live bacteria and yeasts that affect your body. But, OSF HealthCare gastroenterologist Omar Khokhar, MD, says the research isn't there yet for him to recommend taking probiotic supplements. 

Instead, he suggests getting the nutrients through fermented foods and drinks.

“I suggest you take prebiotics and probiotics in their natural form – in a kefir, sauerkraut, kombucha or Greek yogurt,” Dr. Khokhar says. “Those are highly fermented foods that are in the organic state and have been shown to improve microbiome gut vitality.”

If those types of food or drinks are too challenging to include in your diet, Dr. Khokhar says to talk with your medical provider first. 

In most cases, taking prebiotic or probiotic supplements won't hurt and could possibly help.

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