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I have a new patient, Marissa*, who is just starting out her journey toward better health with a Designed Clinical Nutrition Plan. She is doing very well following the recommendations for avoiding the foods that have been identified as sensitivities for her. Marissa’s progress directly stems from her decision to follow the plan. As she contemplated this decision, she had to weigh in on what she would gain as a result of what she would have to give up. The day that Marissa received her report of findings from her Nutrition Response TestingSM practitioner, she thought about baking — baking as in mixing together flour, butter, sugar and eggs with flavors to make something delicious. She thought of her cute little loaf tins, and various sizes of muffin pans, and the new cookie sheets she just bought. That’s because she had to give up wheat, sugar and egg yolks. In her mind, she had to give up baking. Marissa’s story is unique to her because of the way she perceived the impact that changing her diet would have on her lifestyle, but what helped her to overcome the sense of loss was having a vision of what she was going to gain. If she could get rid of headaches and stomachaches, was that worth a cookie? Was an improved immune system worth a muffin? Was a better expectation of longevity worth a piece of cake, a slice of pie or a cinnamon roll? Marissa decided that her gain was going to be well worth what she had to give up. If you haven’t been assessed with Nutrition Response TestingSM to discover what foods might be negatively impacting your health, there is no way to predict what you might have to give up in order to gain better health. As you contemplate this pathway to an improved quality of life, you can start to list the benefits – easing of aches and pains, more energy, better mood, weight loss, better ability to handle stress and relationships… the list goes on. Is today the day you make the decision to start your own journey toward better health? Like Marissa, you may have to give something up, but the gains that you will experience can change your life. *Names are changed to protect patient confidentiality.

Are you like me and hate eating plain boring chicken day after day, but don’t have the time or energy left to cook a 5-star meal after a long day of hard work? Well, this recipe will just about change your life! Creamy Coconut Lime Chicken – a one pan, whole30, dairy free, paleo, and gluten free meal. Prep time: 10 min. Cook time: 30 min. Total time: 40 min. Ingredients: 4 skinless, boneless chicken breasts (about 1 1/2 lbs) 1/4 tsp of sea salt 1/4 tsp of black pepper 1 tbsp of coconut oil 1/2 cup of red onion, chopped 1 whole red chili, chopped (optional) 1 cup of organic chicken stock 2 tbsp of lime juice (about 1 large lime) 1 tbsp of chopped cilantro 1/2 tsp of red chili flakes 1/2 cup of full fat coconut milk or coconut cream 1 tbsp of arrow root starch Instructions: Place the chicken breasts between two pieces of plastic wrap and pound them down to make them even in thickness. This will help the chicken cook evenly and make for more tender chicken. Sprinkle each side of the chicken with salt and pepper. Melt the coconut oil in a large skillet over a medium high heat on the stove. Add the chicken breasts and cook each side for 5-7 minutes or until browned on each side. Remove the chicken from a skillet and set aside (the chicken doesn’t need to be fully cooked yet because you’ll be returning it to the heat shortly). Add the chopped onion to the same skillet and sauté for a few minutes to soften. Add the chili pepper if using. Sauté another couple of minutes. Add the chicken stock, lime juice, cilantro and chili flakes. Bring the mixture to a boil and then reduce down to a simmer. Let simmer for about 5 minutes to let reduce down. Add the coconut milk and bring to simmer again for another 5 minutes. Add the starch at this time. You may need to raise the heat slightly higher to bring this to a boil to activate the starch. Once the sauce thickens reduce it back down to a simmer. Add the chicken back to the skillet, cover and let cook for another 5-10 minutes or until the chicken is cooked all the way through. Serve with cauliflower rice with the sauce spooned over the top. And there you have it! A delicious meal that did not take long to make and had few ingredients!

Apple Oat Muffins Ingredients 2 cups Rolled Oats or Quick Oats (use 1 ½ cups oat flour if you do not wish to blend oats) 1 teaspoon baking powder 1 teaspoon baking soda ¼ teaspoon salt 2 teaspoon cinnamon ½ teaspoon ginger ½ teaspoon nutmeg ¼ teaspoon ground cloves 2 eggs ¼ cup honey or maple syrup ¼ cup coconut oil melted & cooled 1 cup almond milk (substitute milk of your choice) 2 large apples (diced or grated) Instructions Preheat oven to 350* F and prepare greased or lined muffin tin In a blender, pulse oats until they are flour-like consistency. Add in baking powder, baking soda, and spices. Pulse to combine (if you are using oat flour, blend all dry ingredients by hand in a large mixing bowl) In a separate bowl, whisk together eggs, honey, melted coconut oil, and milk. Combine dry and wet ingredients in a blender or mix in a bowl. Fold in apple *Do not blend the apples! Pour batter into greased/lined muffin tin, filling ¾ the way Bake at 350 for 20 minutes or until golden brown.

Recently a patient came in with some physical challenges. Being a caregiver can be very rewarding. It can also be very stressful. With this stress comes a fatigue like no other. We are happy to help because we love or care for this person who is often a parent or other close relative. Taking care of an aging or ill family member can be very rewarding for some. They feel good about lending a hand with the health of their loved one as well as making sure they are comfortable. It is an act of love and kindness and their loved one is grateful for the option of special care from a family member. For others, it can be a challenge. Perhaps the person they are caring for or other family members are unhappy with the choices being made. For some they are the only ones who are taking on this role or responsibility and it is a thankless job. Regardless, it can be a stress and can cause fatigue mentally, physically as well as emotionally. It can affect the body in ways you would least expect. I have patients that come in with seemingly random aches, pains or health issues. Together we find that often, it is a side effect from the role they have taken on. The stress that a caregiver undergoes can manifest itself in physical ways as well. In fact, is very commonly the caregiver can experience back pain and headaches. Being a caregiver can affect our organs as well as our absorption of vital vitamins and minerals. There have been more cases of cancer and heart disease amongst caregivers than ever before. One of the things I recommend to my patients who are caring for others is to learn some coping and stress management techniques. These can be useful when things get to be too much. Stretching and meditation can be calming. The B.E.S.T. Technique (Bio-Energetic Synchronization Technique) has been found to be very helpful with patients and they are able to get past the physical setbacks that can occur. Having a support system is imperative. Some have the support of their family, others are part of a support groups. These can be in person or online. Many find the most valuable aspect of participating in a group like this, is knowing they are not alone. However other benefits include learning from the experience of others. Taking care of ourselves is also very important. Remember that it’s ok to put yourself first sometimes. It will help you stay healthy for the tasks that need to be accomplished. Get plenty of rest and stay physically active. Taking small frequent breaks will also give you the energy to continue to give. And a reward of sorts is always helpful to keep us going. Perhaps you are the caregiver or maybe it’s someone else you thought of when you read this. Either way, it’s good to know that there are things that we can do to help. If you are the caregiver, please take some time for yourself and schedule an appointment with me. If you did think of someone else, please forward this to them. They will appreciate someone thinking of them. Regardless, hopefully these tips will help you to look at caregiving in a new way.

Ingredients: 2 tablespoons psyllium husk 1/2 cup coconut flour fine, fresh, no lumps 1 cup lukewarm water 1 tablespoon olive oil 1/4 teaspoons baking soda (For Cooking) 1 teaspoon olive oil to rub/oil the non-stick pan Instructions to Make the dough In a medium mixing bowl, combine the psyllium husk and coconut flour. Mashout6 lumps with a fork or sift through a flour sifter. Add in the lukewarm water, olive oil, and baking soda. Give a good stir with a spatula, then use your hands to knead the dough. The dough should be soft but not sticky. If too sticky add a little extra coconut flour, if the dough is crumbling add a little more water until it holds together. Form dough into a ball and set aside for 10 minutes Cut dough into 4 sections. Place one section at a time between 2 layers of parchment paper and roll to desired thickness Use a plate or pot lid to cut dough into a circle. Carefully remove excess and flip tortilla dough from parchment paper to hot greased pan Cook 2-3 minutes per side Repeat steps 7 & 8 until all dough is cooked

Honey Mustard Vinaigrette Ingredients: 1 tsp. Mustard 2 tbsp. White Wine Vinegar 1/2 cup. Olive Oil 1 clove Garlic, minced 1/4 tsp. salt Paprika and Pepper, to taste Directions: Pour all ingredients into a jar, screw on lid. Shake until well blended. Store leftovers in the fridge. The dressing will harden when cold so be sure to let it sit out before using.

Many people feel that they can take control of their health and lose weight by eliminating refined sugar and switching to artificial. They feel that finding a similar replacement for what they are craving will be the answer. However, more and more studies are showing the side effects of these sweeteners can have severe side effects. As someone who cares about YOUR health, I wanted to make you aware of the most recent findings so that you can make an educated choice. Lets look at some of the most common sweeteners, what they do to the body as well as some potential long-term effects of using them. Aspartame: Side effects include headaches, dizziness, mood variations, vomiting and/or nausea, abdominal pain and cramping, changes in vision, diarrhea, memory loss, and fatigue. Splenda and Sucrolose: Gastrointestinal problems, Migraines, Seizures, Dizziness, Blurred vision, Allergic reactions, Blood sugar increases, Weight gain Sugar Alcohols (Sorbitol, Xylitol,Erythritol, Isomalt, Lactitol, Hydrogenated starch hydrolysates, Maltitol, Mannitol): bloating, diarrhea, laxative effect, gastrointestinal distress, fluctuating blood sugar Saccharin: headaches, diarrhea, skin issues and headaches Those who have switched to a “diet” or “sugar free” snacks and beverages often find they are not satisfied with just a bite or even a serving. Studies have shown that this is more than just a craving. In fact, these types of sweeteners do not fill the need the body has and the brain does not distinguish it to be a source of food. Because of that, we continue to crave sweet things, so we eat or drink more. If you would like to read more information about artificial sweeteners please look at the resources below: The Dark Side of Artificial Sweeteners: Expert Reviews Negative Impact The Four Most Dangerous Artificial Sweeteners Are you looking to break the sweet habit? Whether it is sugar or sugar substitute, let me help. Through Nutrition Response TestingTM and a Designed Clinical Nutrition Plan we will work together to provide your body with what it needs to balance and support your body functions with complete nutrition. Together we can find ways for you to be satisfied, without compromising your health. We are all different and the way our bodies are affected by sugar and sugar substitutes can all be different. But now, you are armed with this knowledge. We can make informed decisions about the choices we make. Our choices affect our health, our quality of life and our future. The choice is up to you. Would you like to learn more? Click here to schedule a consultation with me. I would love to help you with your priority concerns.

One pot. 30 minutes. Whole 30 compliant meal perfect for your Labor Day weekend. Ingredients: 1lb ground chicken 3 green onions, chopped 1/4 cup. hot sauce 1 egg 2 tbsp. paleo mayonnaise 1/2 tsp. salt 1/4 cup + 2tbsp. almond flour Directions: Preheat oven to 400 degrees. Mix all ingredients into a large bowl. Using a spoon, dish out the ground chicken mixture and form into balls. Place the meatballs onto parchment lined baking sheet. Bake for 20 minutes then drizzle with more hot sauce and add additional green onions and blue cheese if desired.

2 – Ingredient Banana Ice Cream Ingredients: Bananas Milk *You can make as much or as little as you want. 1 pound of banana slices = 3-4 servings. Depending on the thickness you prefer depends on how much milk you add. Directions: Chop up bananas and process in food processor until smooth. Add milk until at desired consistency.

Almost everyone is affected by the C-word in some way, shape or form and with October being “Breast Cancer Awareness Month” we all have it on our minds. For that reason our next event will be on the topic of Cancer and Nutrition. Over the years there has been a lot of conversation on different natural websites, blogs and podcasts. This is your opportunity to learn first-hand, how what you put into your body can affect cancer and how your body heals from it. Next Tuesday, October 13, we will dive into the topic of Cancer and Nutrition in greater depth because what you eat before, during and after cancer treatment will make a difference in the way your body responds to any treatment. pH Balance: An acidic environment is a great way for cancer to grow, so we will discuss certain foods that can neutralize your system. Likewise, your pH can be and is affected by stress and negative thinking. Your thoughts can affect your biochemistry and releases hormones that will shut down your immune and digestive systems. Food: How about foods that just “don’t agree” with you? Yes, these too can have an effect on the way our body functions. If your body has to work harder to digest certain foods, it will have to divert its energy from fighting illness and disease to digestion. Many find it helpful to learn which foods are making their body work harder through Nutrition Response Testing. Please click here to register for this compelling seminar and think about who you know, that could benefit from this knowledge. Knowledge is power and the more we know, the easier it is to fight this disease and win!

What is it? The Ionic Cleanse Detox machine is a high-tech water detoxification system that facilitates the body’s ability to heal itself. Our feet are outlets through which the body attempts to cleanse or rid itself of heavy metal and toxic waste built up in other areas of the body. While using the Detox Machine you will see the cleansing process as the water interacts with a compound electric current along with a frequency field structure. Subsequently, this cleansing process attains the correct frequency required to restore cells to a healthy state while releasing years of bonded waste and allowing enhanced effects of other therapies and health goals. Some reasons to start an Ionic Foot Bath Detox Program……. 1) Increases metabolism for healthy weight loss. 2) More energy and a better state of mind, rid your body of toxins and remove heavy metals, chemicals, and toxins easily. 3) Receive relief from discomfort from sore and aching joints, which are symptoms of arthritis and bursitis. 4) Unburden your body of herbicides, pesticides, colorings, additives, preservatives, and other untold chemicals that reside in our water, food, and air. 5) Slow the aging process and look younger. 6) Quick easy and affordable. Below is a sample of a person using the Ionic Foot Bath Detox. Results vary based on the amount of detoxing needed in each individual. 0 Min 10 Min 30 Min *It is recommended to do a treatment every 3 days. We space them out, so your detoxifying system has a chance to come into balance. 12 treatments would be a full cycle. Maintenance would be 1 or 2 a month after completing a cycle. Call us today at (507)333-5388 to start your own Ionic Foot Bath Detox Program

As a parent, you are likely doing what you can to protect your family. When your kids were born, you made sure they had an up to date car seat to travel in when you were driving them around. You never left your kids unattended in a tub or a pool. While you likely had many safety measures in place, there is one that is often forgotten or overlooked. This big safety concern or silent killer I’m talking about is sugar and artificial sweeteners. Although I have done several talks on sugar over the years, it seems that I still need to continue to talk about this silent killer as I often see more and more people consuming it. Those of you that know me know that I’m not a fan of sugar, but that doesn’t make the artificial sweeteners a better option. I want to explain why these artificial sweeteners are bad too. Sugar has been linked to a whole host of health problems over the years including allergies, diabetes, heart disease, cancer, obesity, ADD, and ADHD just to name a few. Before you grab a food or beverage product that says its sugar free, please read on to learn what these terms really mean and what you should look for on the ingredient label. Did you know that these artificial sweeteners can also affect your gut microbiome? A collaborative study published in Molecule was done by researchers at Ben-Gurion University of the Negve (BGU) in Israel and Nanyang Technological University in Singapore indicated relative toxicity of six artificial sweeteners (aspartame, sucralose, saccharine, neotame, advantame, and acesulfame potassium-k). The bacteria found in the digestive system became toxic when exposed to concentrations of only one mg./ml. of the artificial sweeteners. Another study published in the journal Gut discovered that the consumption of low-calorie sweeteners while pregnant increased body fat in their offspring and disrupted their gut microbiota — the trillions of bacteria and other microorganisms that inhabit the intestinal tract and affect our health and risk of numerous diseases. Often sugar-free means that an artificial sweetener is in the food or beverage item. Here is a list of some artificial sweeteners. If you are wondering what effects these artificial sweeteners have had on you, Nutrition Response Testing can help determine the effects of this sweet poison on your body. Please call our office today at 507-333-5388 to schedule your Nutrition Response Testing appointment. Another option to help cleanse your body from the toxicity of this sweet poison would be the 21 Day Purification Program from Standard Process. Click here to read more about this program. https://www.humfeldchiropractic.com/21-day-purification-program/. Sources: Canadian Medical Association Journal. “Artificial sweeteners linked to risk of weight gain, heart disease and other health issues.” ScienceDaily. ScienceDaily, 17 July 2017. www.sciencedaily.com/releases/2017/07/170717091043.htm Dorin Harpaz, Loo Yeo, Francesca Cecchini, Trish Koon, Ariel Kushmaro, Alfred Tok, Robert Marks, Evgeni Eltzov. Measuring Artificial Sweeteners Toxicity Using a Bioluminescent Bacterial Panel. Molecules, 2018; 23 (10): 2454 DOI: 10.3390/molecules23102454 University of Calgary. “Low-calorie sweeteners do not mean low risk for infants: New research shows the impact ‘diet’ ingredients have on body weight and gut microbiota.” ScienceDaily. ScienceDaily, 29 January 2020. sciencedaily.com/releases/2020/01/200129174510.htm

While we all want our food to taste good, there are certain chemicals that are used in foods to improve their taste, but have some very harmful effects on the body. Many of these chemicals are also known as excitotoxins. An excitotoxin is a chemical that causes a brain cell to become overexcited and fire uncontrollably, leading to cell death. Not only are these excitotoxins highly addictive, but they have been proven to cause brain cell death, infertility, inhibit sexual development, cause violent behaviors, and even hormonal disorders. This excitatory chemical has also been linked to autism spectrum disorder. Excitotoxins have even been found to dramatically promote cancer growth and metastasis. Here are a few common excitotoxins that you will want to avoid. 1. MSG This is also known as monosodium glutamate. It is the sodium salt of glutamic acid, an amino acid found in your body and many foods. This dangerous, but common food additive is very popular because it enhances the flavor of food. The amino acid in monosodium glutamate that causes brain damage, endocrine disorders and adverse reactions, is also called Manufactured free Glutamate or MfG. Several studies revealed that MSG has a toxic effect on a fetus, children, adolescents, and adults. Physiological complication associated with MSG toxicity are hypertension, obesity, gastrointestinal tract troubles, and impairment of function of the brain, nervous system, reproductive, and endocrine system. Some studies have even found MSG to be genotoxic to the human peripheral blood lymphocytes in vitro. While you might see MSG on the ingredient label, there are also other names you might find instead. Ingredients that contain free glutamate include any ingredient that contains the words “glutamate” or “hydrolyzed,” yeast nutrient, yeast food or autolyzed yeast, as well as ingredients containing the word “protein,” gelatin, ajinomoto, calcium caseinate and sodium caseinate. Always avoid foods containing these ingredients if MSG causes you to experience unpleasant side effects. Other Potential Sources of MSG: Some other ingredients can contain free glutamate. These include broth, stock, bouillon, flavoring, seasoning, protease, pectin, maltodextrin, carrageenan, citrate, citric acid, barley malt, malt extract, soy sauce, anything fermented and anything containing enzymes. You may want to avoid foods containing these ingredients as well, unless you have tried them and experienced no symptoms. Click here to view a full list of glutamate and excitotoxins foods. 2. Aspartame Aspartame was discovered by accident by scientist James M. Schlatter in 1965. As Schlatter was researching an anti-ulcer drug, he licked his finger to get a better grip, and the sweetness he tasted was aspartame. This artificial sweetener has been long debated about toxicity to the body. There are many problems with this sweet poison. Upon ingestion, aspartame is broken, converted, and oxidized into formaldehyde in various tissues. Formaldehyde is a substance that is grouped in the same class of poisons as cyanide and arsenic. Did you know formaldehyde is also an embalming agent used in funeral homes? I have a friend in the funeral business and he says, “Do not eat it!” To me, people consuming this sweet poison must be trying to save on their funeral bill. Aspartame has been linked to migraines, nausea, toxic kidneys, toxic liver, nerve damage and even cancer. One aspartame researcher noticed that, when cancer cells were exposed to aspartame, they became more mobile, and you see the same effect with MSG. It also causes a cancer cell to become more mobile, and that enhances metastasis, or spread. Consuming aspartame has also been found to cause neurobehavioral effects such learning problems, irritable moods, anxiety, depression, and insomnia. Sometimes artificial sweeteners (including aspartame) are suggested as sugar alternatives for individuals suffering with Type II Diabetes. However, research has found that consuming these artificial sweeteners like aspartame, can make this disease worse. Aspartame may act as a chemical stressor by increasing cortisol levels, and may induce systemic oxidative stress by producing excess free radicals, and it may also alter gut microbial activity and interfere with the N-methyl D-aspartate (NMDA) receptor, resulting in insulin deficiency or resistance. If you are wondering what effects these excitotoxins have had on you, Nutrition Response Testing can help determine the effects of this sweet poison on your body. Please call our office today at 507-333-5388 to schedule your Nutrition Response Testing appointment. Another option to help cleanse your body from the toxicity of this sweet poison would be the 21 Day Purification Program from Standard Process. Click here to read more about this program. https://www.humfeldchiropractic.com/21-day-purification-program/. Sources: Chakraborty SP. Patho-physiological and toxicological aspects of monosodium glutamate. Toxicol Mech Methods. 2019 Jul;29(6):389-396. doi: 10.1080/15376516.2018.1528649. Epub 2019 May 6. PMID: 30273089 Ataseven N, Yüzba??o?lu D, Keskin AÇ, Ünal F. Genotoxicity of monosodium glutamate. Food Chem Toxicol. 2016 May;91:8-18. doi: 10.1016/j.fct.2016.02.021. Epub 2016 Feb 27. PMID: 26929995. Blaylock RL. A possible central mechanism in autism spectrum disorders, part 3: the role of excitotoxin food additives and the synergistic effects of other environmental toxins. Altern Ther Health Med. 2009 Mar-Apr;15(2):56-60. PMID: 19284184. Choudhary AK, Lee YY. Neurophysiological symptoms and aspartame: What is the connection? Nutr Neurosci. 2018 Jun;21(5):306-316. doi: 10.1080/1028415X.2017.1288340. Epub 2017 Feb 15. PMID: 28198207. Choudhary AK. Aspartame: Should Individuals with Type II Diabetes be Taking it? Curr Diabetes Rev. 2018;14(4):350-362. doi: 10.2174/1573399813666170601093336. PMID: 28571543. “Excitotoxins: The Taste That Kills” by Russell Blaylock, M.D. Autismrecoverysystem.com

The human digestive system is a complex group of individual organs that work together to breakdown food, process nutrients, and eliminate waste from the body. When one part of the system fails to function properly, the whole system suffers. Individuals are often eager to share their recipes and food choices these days. However, it is just as often that talking about the waste we expel is a “hush-hush” topic. There is so much that your body can tell you if you pay close attention. The regularity, consistency, color, and even the smell of your bowel movements can do the same. Poop. Bowel Movements. Stool. Feces. The notorious number 2. However, you call it, it is in fact the eliminated waste from our bodies. With a properly working digestive system, you should poop once a day or at the very least once every other day. If you find yourself going number 2 multiple times a day or with more than 2 days in between that particular bathroom trip, your digestive system may need a tune-up. The Bristol Stool Cart was established to help individuals recognize the difference between their current bowel habits and a normal functioning bowel. (see chart below) Normal bowel function should be timely, efficient, and free of pain. If you are experiencing pain with any stage of digestion from acid reflux to stomach pain, intestinal pain, or discomfort with bowel movements, several things should be considered. One option that many of our patients will often need are digestive enzymes. The body uses various hormones and enzymes in conjunction with the circulatory system to properly break down food and then distribute both the nutrients and the waste throughout. When you are lacking the necessary digestive enzymes this process becomes disrupted. Humans are omnivores, but regardless of our ability to chew and digest both meat and plant-based foods, meat can take a longer time to be properly broken down by the body’s digestive system. It is important to eat a clean, healthy diet to ensure the digestive system can do its job. Putting foods high in sugar and fats can also wreak havoc on your digestion. So, what about the color? Feces comes in all shapes, sizes, and color, but what can it tell you? Green may indicate your food was processed too quickly. Yellow can tell you that your body is having trouble processing fats. Black can be due to taking an iron supplement but can also indicate internal bleeding. White suggests you have a bile obstruction. Red may be probably if your diet had an abundance of berries or beets but if that wasn’t your recent food of choice, it may be the presence of blood. Pooping regularly is important. If you are experiencing pain or straining to pass a bowel movement that is a clear indicator you are constipated. Drinking more clear fluids can often help. If you find yourself on the other end of the spectrum experiencing diarrhea or pooping too frequently, this may indicate a food intolerance or a number of other conditions such as a leaky gut or ulcerative colitis. It is important to eat a diet rich in fiber, fruits, and vegetables. Drinking plenty of water is essential to keeping everything moving as well. Maintaining your probiotics and looking after your liver are also important factors to a properly functioning digestive system. Getting plenty of rest will help your body recharge and manage stress along with digestion. Do not forget to move. Your body as a whole and your bowel will thank you if you regularly exercise. You should avoid alcohol and caffeine as these can cause dehydration and slow down the bowels. Harsh laxatives are never the answer to constipation. Instead, improve your diet and up your daily water intake. Sugar is a major disruptor to the digestive system as it can slow down digestion and destroy healthy bacteria in the gut. Now that you know the good and bad, how is your system doing? Take a look at the Bristol Stool Chart and your diet to evaluate the health of your digestive system, then give Dr. Lisa a call to see how she can help you!

Each of us faces our own obstacles in life. These obstacles often bring hurt feelings or feelings of injustice, or enduring bitterness. In order to help our mind and body heal, we must leave behind the feeling of hurt, bitterness or other negative feelings. Humfeld Chiropractic is sharing the steps of forgiveness taught by Morter Health System, you can neutralize negative residue of the past. Forgiveness is done for your sake, not the sake of the person who offended you. The important thing to remember is that “forgive” doesn’t mean “approve.” You don’t have to condone or sanction actions that hurt or offended you. However, if you want your internal environment of your body to be operating at its best, you must forgive the person involved, even if that person is you. Forgiving those who have hurt you in some way – or forgiving yourself – has long-term health benefits that may save your life. Certainly, practicing true forgiveness on a regular basis relieves stress to your body and allows it to function at its best. When your body functions as effortlessly as possible, you reap benefits of feeling better and having increased energy, a brighter outlook on life, and a better shot at satisfaction in life. And, that kind of energy brings that kind of energy to you in all aspects of your life. Steps of Forgiveness 1. Self Forgiveness. “I forgive myself for any harm I may have caused myself because of (whomever).” 2. Forgive the other person. “I forgive (whomever) for any harm he or she may have caused me.” 3. Give the other person permission to forgive you. “I give (whomever) absolute permission to forgive me for any harm I may have caused him or her.” 4. Learn the lesson. Nothing ever happens TO us, but always FOR us to learn a lesson. The lesson could be: How not to treat another person Help others who experienced a similar situation Seeing the good in the situation 5. Wish (whomever) well. You must mean what you say. In addition to these steps of forgiveness, the B.E.S.T. technique, an Aroma Freedom Technique session, a reiki session, a hypnosis/craniosacral therapy session or even a session on the PEMF mat can help you. Here is a poem that recently appeared in the Dear Abby column of a newspaper regarding forgiveness. DECIDE TO FORGIVE By Robert Muller Decide to forgive For resentment is negative Resentment is poisonous Resentment diminishes and devours the self. Be the first to forgive, To smile and to take the first step And you will see happiness bloom On the face of your human brother or sister. Be always the first Do not wait for others to forgive For by forgiving You become the master of fate The fashioner of life A doer of miracles. To forgive is the highest, Most beautiful form of love. In return you will receive Untold peace and happiness. And here is the program for achieving a truly forgiving heart: SUNDAY: Forgive yourself. MONDAY: Forgive your family. TUESDAY: Forgive your friends and associates. WEDNESDAY: Forgive across economic lines within your own nation. THURSDAY: Forgive across cultural lines within your own nation. FRIDAY: Forgive across political lines within your own nation. SATURDAY: Forgive other nations. Only the brave know how to forgive. A coward never forgives. It is not in his nature.

In general, we know that every living thing has energy. Every cell in the body has an energetic frequency that will maintain if no outside influences affect its being. However, you would have to live in a vacuum-like bubble to maintain life like that and even in that situation you would likely influence your cells energy by not having sufficient stimulation to support growth. Energy is never lost or used up but can move from positive to negative and vice versa. Stress, negative thoughts, and poor diet can cause a negative flow of energy in the body. Love, positivity, meditation, and whole foods can cause a positive flow of energy in the body. These of course are just a few factors which can change the energetic frequency in the human body. Essential oils are very special in the sense that they are pure, if grown and produced properly, and produce positive increases in frequency. In fact, it is said that clinical research shows that essential oils have the highest frequency of any natural substance known to man, creating an environment in which disease, bacteria, virus, fungus, etc., cannot live. If this is so, why don’t we all use essential oils in our everyday lives to live a more optimal life? I believe it’s because many of us, like myself up until a few years ago, just did not know the incredible benefits of therapeutic grade essential oils. So, it’s my honor to share this information and to open the door to those who would like to learn more about using essential oils to increase their body’s frequency to not only improve overall health but create an environment in which disease cannot live and grow. Below is a chart which shows a general overview of frequencies of the human condition. Normal Brain wave frequency is 72-78 MHz Visionary Range 120 MHz Bone 38-43 MHz From the neck down 62-68 MHz is a healthy body’s normal frequency. Headaches will start if the frequency drops just 4 points. 58 MHz Disease begins, like cold symptoms. 57 MHz Flu invades the body. 55 MHz when more serious problems come about like pneumonia. Epstein Barr etc. 48 MHz is when tissue breakdown from disease. 42 MHz is when cancer can set in. 20 MHz death. This is somewhat obscure without a reference to what a MHz would look like or affect. Rather than try to explain the physics of energy and measuring in MHz, I’ll give you a listing of different oil’s energetic frequencies. While we cannot claim that oils will cure disease, we know that they positively benefit millions of people around the world. You can see how using essential oils in your daily life could greatly increase your energy and in turn increase your vitality and quality of life. If you’d like to learn more about essential oils, please contact us directly in office at (507) 333-5388.

2 lb Chicken breast or thighs, boneless skinless Frozen organic cauliflower rice 1/4 cup fresh chopped Cilantro 3 cloves Garlic 2 tbsp Ginger 1 Red-bell-pepper, large 1 Yellow-onion, medium 1 can Coconut-milk, full-fat 1 can Coconut cream 2 tbsp fresh Lime-juice Sea-salt and freshly cracked pepper, fine 3 tbsp Olive or coconut oil 1 tsp ground cumin 1 tsp ground cayenne pepper ¼ cup ground curry powder 1 small can of tomato sauce or 2 fresh tomatoes blanched, peeled, and blended Optional: Fresh pea pods, water chestnuts, or other stir fry vegetable Directions: Prep produce by chopping the onion, mincing the garlic, slicing the bell pepper, and if using fresh tomatoes, blanch, peel, and blend them. Chop chicken into bite-sized pieces. In a small mixing bowl, blend the dry spices. In a large skillet over medium heat, warm oil. Sauté onion, garlic cloves, and bell pepper (optional vegetables as well) for 5-7 minutes. Add chopped chicken to the skillet and season with mixed dry ingredients. Stir well to coat Chicken and sautéed vegetables with spices. Cook seasoned chicken for another 5-7 minutes or until thoroughly cooked. Pour in coconut milk, coconut cream, lime juice, and tomato sauce. Simmer for 10 minutes or until curry sauce thickens. (If the sauce is too thick you can add more coconut milk or water) Cook cauliflower rice per directions. Serve over cauliflower rice and garnish with fresh cilantro

Americans are more overweight than ever and these issues are affecting both children and adults alike. There has been an increase in prevalence of heath conditions such as diabetes, heart disease, stroke and arthritis. And it is not a lack of knowledge, we’ve all heard that all we have to do is eat less and move more-right? At Humfeld Chiropractic and Nutrition Center, we work on weight loss and nutrition response testing. Truthfully, it is not that simple. In our practice we have found that there is no cookie cutter diet that magically sheds weight. Each person-each body has it’s own challenges, different cravings and metabolic insufficiencies. We have found that when we handle the above issues you can eliminate cravings, improve digestion and increase energy-all of which help your body normalize weight. Could any of the following be the reasons you are holding on to excess weight? Poor digestion-The standard American diet constantly challenges our digestive abilities- highly processed foods, white flours and sugars deplete our naturally occurring enzymes that are designed to efficiently break down foods so that our bodies can use them as fuel. Constipation is also a result of sluggish digestive system and can lead to abdominal bloating, discomfort and weight gain. Sluggish metabolism-the thyroid is the master control gland of fat burning and there are many factors that affect the ability of the thyroid to control your metabolism efficiently. A lack of B vitamins, amino acids and certain toxicities can stress your thyroid and affect your metabolism as well as energy levels. We often see patients with “normal” thyroid blood tests that benefit from nutritional supplements and a few dietary changes. Food cravings-we’ve all given in to these, only to realize it can set up a chain reaction of junk food cravings! Any eating plan that fails to address these cravings is bound to fail. Cravings can be the result of high stress hormones, low blood sugars, lack of protein and good fats in the diet and too much time in between meals. Unfortunately most people crave the very foods they are trying to avoid in order to lose weight. (sugar and carbohydrates). Using Nutrition Response Testing we are able to address the above factors AND support your body nutritionally to achieve optimal metabolism. Call the office today at 507-333-5388 to set up your appointment for a Custom Designed Clinical Nutrition program today! Nutrition Response Testing is a non-invasive analysis of the body, it helps to identify barriers to healing and uncover organs and glands that may not be functioning optimally due to a nutritional deficiency. The fundamental premise of clinical nutrition is that the body has the potential to fully repair itself when given the right nutrients.

4 Ingredient Black Bean Patties 1 can Non-GMO Organic Black Beans 2 Medium Sweet Potatoes 1.5 cups Coconut Flour 3 Tbsp Ground Flax Seeds Olive Oil Optional: black pepper, garlic, onion, diced peppers, mushrooms (You may have to adjust the flax and coconut flour, based on your additional vegetables) Coat sweet potatoes with olive oil and bake for 1 hour at 375 degree If adding cooked fresh vegetables, sauté them while the sweet potatoes are baking. Drain black beans. Mash with a potato masher Peel cooked sweet potatoes and mash with black beans Add coconut flour, ground flax seeds, and any desired spices and/or vegetables Form into patties and fry in olive oil over medium heat Serving suggestion: Serve in a lettuce wrap or with a side of fresh vegetables Suggested Toppings: Fresh homemade salsa or Pico de Gallo, guacamole, cabbage slaw, sauteed mushrooms/onions, Dijon Mustard

If you are exhausted all the time, even when you have a full night of sleep, then you might have a thyroid issue that is affecting not only your energy level but other aspects of your health as well. Thyroid problems don’t always capture attention because the symptoms are gradual, occurring over the course of months or even years. It’s hard to recognize that you aren’t feeling well if you can’t compare it to a time when you did feel well. Even then, it’s easy to blame other things like your job, a life crisis, or everyday stress for your continuing fatigue. Thyroid impact on your health The thyroid produces a hormone that affects your whole body, from your skin and hair, to your brain, heart and digestive system. In addition to low energy and fatigue, symptoms can appear as hair loss, dry skin, inability to lose weight, inconsistent bowel action, fluttery feelings in the chest, inability to focus or changes in appetite and taste. Emotions can also be hard to handle when your thyroid is not functioning properly. Feelings of nervousness and being down can stem from the thyroid issue itself or from having to continually cope with a body that doesn’t do what you need it to do. Treat the cause, not just the symptoms Nutrition plays a huge role in how your body functions and if you experience any of these symptoms you should explore how changes in diet and getting the right supplements can turn your health around. Even people who are taking medication for hypo or hyperthyroidism can experience dramatic gains in their health through proper nutrition but you aren’t going to find a cookie cutter diet plan that will get the desired results for everyone. The pathway to health through nutrition has to be designed just for you and the first step is Nutrition Response Testing. Learn more about how you can overcome fatigue and health problems caused by thyroid issues by attending a class by Dr. Lisa Humfeld-Wilson. Check dates and topics for upcoming classes. Read about Nutrition Response TestingSM and how it is used to create a customized plan that will improve your health and your quality of life.

As we learn more about the food we are eating and how they affect our bodies, that very question can pop into our minds. We see commercials for fast food, there are coupons for prepackaged goods and even billboards of food products that will “make our lives easier”. But will they really? When we look at the additives that are put into these convenience items, we can see there are definitely drawbacks to this type of eating. Take a look at the following list* of food additives and see for yourself, where they are used and what can happen when ingesting these additives. Aluminum: A preservative in some packaged foods that can cause cancer. Azodicarbonamide: Used in bagels and buns. Can cause asthma. BHA/BHT: A fat preservative, used in foods to extend shelf life. Linked to cancerous tumor growth. Brominated vegetable oil: Keeps flavor oils in soft drinks suspended. Bromate is a poison and can cause organ damage and birth defects. Not required to be listed on food labels. Butane: Put in chicken nuggets to keep them tasting fresh. A known carcinogen. Camauba wax: Used in chewing gums and to glaze certain foods. Can cause cancer and tumors. Carrageenan: Stabilizer and thickening agent used in many prepared foods. Can cause ulcers and cancer. Chlorine dioxide: Used in bleaching flour. Can cause tumors and hyperactivity in children. Disodium inosinate: In snack foods. Contains MSG. Disodium guanylate: Also used in snack foods, and contains MSG. Enriched flour: Used in many snack foods. A refined starch that is made from toxic ingredients. Magnesium sulphate: Used in tofu, and can cause cancer in laboratory animals. Monosodium glutamate (MSG): Flavor enhancer that can cause headaches. Linked in animal studies to nerve damage, heart problems and seizures. Olestra: Fat-like substance that is unabsorbed by the body. Used in place of natural fats in some snack foods. Can cause digestive problems, and also not healthy for the heart. Paraben: Used to stop mold and yeast forming in foods. Can disrupt hormones in the body, and could be linked to breast cancer. Polysorbate 60: A thickener that is used in baked goods. Can cause cancer in laboratory animals. Potassium bromate: Added to breads to increase volume. Linked to cancer in humans. Propyl gallate: Added to fat-containing products. Linked to cancer in humans. Found in meats, popcorn, soup mixes and frozen dinners. Shown to cause cancer in rats. Banned in some countries. Deemed safe by FDA. Propylene glycol: Better known as antifreeze. Thickens dairy products and salad dressing. Deemed ‘generally’ safe by FDA. Recombinant Bovine Growth Hormone (rBGH): Genetically-engineered version of natural growth hormone in cows. Boosts milk production in cows. Contains high levels of IGF-1, which is thought cause various types of cancer. Refined vegetable oil: Includes soybean oil, corn oil, safflower oil, canola oil, and peanut oil. High in omega-6 fats, which are thought to cause heart disease and cancer. Sodium benzoate: Used as a preservative in salad dressing and carbonated beverages. A known carcinogen and may cause damage our DNA. Sodium carboxymethyl cellulose: Used as a thickener in salad dressings. Could cause cancer in high quantities. Sodium nitrate: Added to processed meats to stop bacterial growth. Linked to cancer in humans. (Worst Offender) Sulfites: Used to keep prepared foods fresh. Can cause breathing difficulties in those sensitive to the ingredient. This is just a partial list of things that are most commonly added to food that is processed and packaged. Is it really worth the simplicity? As you can see, short term simplicity can lead to a lifetime of challenges, health issues and obstacles as well as chronic and terminal illnesses and disease. So, what can you do? Be selective with what you are putting into your body. Eat certified organic and whole foods. Find recipes that allow you to eat the way you like but in a healthy way. In fact we have had a lot of feedback from you about making more recipes available. So, coming soon we will have a place just for recipes that will include healthy options and alternatives. The FDA says these additives are safe for human consumption. However after looking at this list, do you think it’s safe? Please help get the word out and feel free to share this article with your friends and loved ones. It could mean their health. Would you like to know how your body responds to certain foods? Schedule an appointment with me for some Nutrition Response Testing. Your body may be responding to these additives in a very negative way and we can determine what that is. *For more information on food additives please see the article: 50 Jawdroppingly Toxic Food Ingredients & Artificial Additives to Avoid

Ingredients: 6 Tbsp coconut oil ¾ cup semisweet chocolate chips 2 large eggs, room temperature 2/3 cup coconut sugar 2 tsp vanilla extract 1/3 cup unsweetened cocoa powder 3 Tbsp arrowroot powder or corn starch 1/4 tsp salt Instructions Preheat oven to 350F. Grease an 8×8 baking pan and set aside. In a small saucepan over medium heat, melt together chocolate and coconut oil. Set aside and allow to cool a bit. Beat together eggs, sugar, and vanilla until smooth. Add chocolate mixture and mix until well combined. Slowly add cocoa powder, arrowroot powder, and salt, mixing until well blended. Pour batter into prepared pan and bake for 25-30 minutes. Allow cooling for 10-15 minutes before serving

We are at war! No, not the kind of war that happens between countries. I’m talking about a war for healthy food. We are bombarded by food that has lost it’s genetic blueprint. Science and the food industry love Genetically Modified Organisms (GMO) because it’s good for business. However it’s not good for our bodies or our health. Some reasons to avoid GMO’s are*: GMO’s are unhealthy GMO’s contaminate- forever GMOs increase herbicide use. Genetic engineering creates dangerous side effects. Government oversight is dangerously lax. The biotech industry uses “tobacco science” to claim product safety. Independent research and reporting is attacked and suppressed. GMOs harm the environment GMOs do not increase yields, and work against feeding a hungry world. By avoiding GMOs, you contribute to the coming tipping point of consumer rejection, forcing them out of our food supply What are the top ingredients that we want to avoid as we go back to clean healthy eating? Coloring agents: blue 1, blue 2, yellow 5, and yellow 6 Olestra (aka Olean) Brominated vegetable oil (aka BVO) Potassium bromate (aka brominated flour) Azodicarbonamide BHA and BHT Synthetic hormones: rBGH and rBST, Arsenic These ingredients are so commonly found in every day foods including baby formulas. In fact some very big name corporations are known for promoting GMO’s in their foods. Take a look at the picture below. How many of these products do you have in your cabinets? These corporations support and use Genetically Modified Organisms (GMO). Click to enlarge. It would help if we had labels so we could know which foods are GMO free and yet companies are fighting the labeling so they can hide what is in their food products. Here are some that are against GMO Labeling. Notice even some of our local companies are also against GMO Labels. So how can you fight the war? Start reading labels. Protect your family from these ingredients. Be familiar with the Dirty Dozen and the Clean 15 listed below: 2015 Dirty Dozen: apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, imported snap peas and potatoes. 2015 Clean 15: avocados, sweet corn, pineapples, cabbage, frozen sweet peas, onions, asparagus, mangoes, papayas, kiwis, eggplant, grapefruit, cantaloupe, cauliflower and sweet potatoes What else can you do? Schedule a visit with me. I would love to help you learn how your body is affected by the food you are eating. But you can also do more. Help your family and friends by sharing this information with them, so they can realize what they are up against when purchasing and supporting GMO foods as well as what it does to their bodies.

Ingredients 30 drops Orange Vitality essential oil 1/3 cup honey 3 large eggs 1/2 cup coconut oil melted cooled 1 teaspoon pure vanilla extract 2 cups of oat flour 1 1/2 tbsp gluten-free baking powder 1 teaspoon baking soda 1/2 teaspoon kosher salt 1/2 cup old-fashioned rolled oats 1 1/2 cups whole fresh cranberries Instructions Preheat your oven to 350 degrees Fahrenheit. Grease or place liners in a 12-cup muffin tin Blend together the orange essential oil, honey, melted coconut oil, eggs, and vanilla. Whisk together oat flour with baking soda, baking powder, salt, and oats. Combine all wet and dry ingredients until well mixed. Fold in the cranberries. Divide batter evenly, filling cups almost to the top. Bake for 20 to 25 minutes, until a toothpick comes out clean when inserted into the center. Cooling on a wire rack for 10 minutes before removing the muffins from the pan.