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Mornings can be hectic and sometimes we have to take breakfast on the road. You can make a large batch of these to have ready for the week, and they can be catered to individual tastes! Enjoy this high protein breakfast option. Ingredients: 12 Free-range/organic eggs (from a local farmer if possible) Butter or your favorite oil, for greasing the muffin pan Grated cheese Chopped onion Chopped bell pepper Chopped spinach Cooked and chopped bacon, ham, or sausage *Any other veggie options that you would like. Avoid things like tomatoes and mushrooms as these can make the eggs muffins runny. Instructions: Grease the muffin pan, or line with muffin cups. Crack all 12 eggs and beat together. Fill each muffin cup about 1/2 to 2/3 full depending on the amount of veggies you will be adding. Add veggies and cheese, whatever you choose to include. Bake in 350° oven for about 15 minutes. Times may vary depending on oven and amount of veggies in each cup. Play around with amounts and flavors. *Add salt and pepper if desired or add as you eat them!

U.S. researchers have found that one in eight of the 82,000 ingredients used in cosmetic and personal care products are hazardous industrial chemicals. This means that 10,500 industrial chemicals are used as cosmetic ingredients, many of which are carcinogens, pesticides, reproductive toxins, endocrine disruptors, plasticizers (chemicals that keep concrete soft), degreasers (used to get grime off auto parts) and surfactants (they reduce surface tension in water, like in paint and inks). And these go on our skin and into the environment… Did you know that everyday chemical exposure is among the leading causes of the most common cases of chronic disease in America? Here is a list of some of the chemicals you want to avoid. BHA & BHT – endocrine disruptors & carcinogen; used in cosmetics as preservatives. Coal Tar – carcinogens & have a heavy metal toxicity; found in processed foods, lipsticks, & hair dyes. Look for P-PHENYLENEDIAMINE in hair dyes and colors identified as “C.I.” followed by five digits in other products DEA-related ingredients – carcinogens; found in creamy or foaming products like moisturizers and shampoos. Dibutyl phthalates (DBP) – endocrine disruptors; reproductive toxin; used in nail care and some hair spray products. Formaldehyde-releasing preservatives – carcinogen; used in cosmetics as preservatives. Look for DMDM HYDANTOIN, DIAZOLIDINYL UREA, IMIDAZOLIDINYL UREA, METHENAMINE, or QUARTERNIUM-15. Parabens – endocrine disruptors, interfere with male reproduction, carcinogenic; used in cosmetics as preservatives. Parfum/Fragrance – carcinogens, neurotoxin, allergies, & skin sensitivities; used in cosmetics and skincare to add aroma. PEG Compounds – contaminated with 1,4-dioxane which is a carcinogen; commonly used as the base for cosmetic creams, also found in conditioners and deodorants. Petrolatum – carcinogen; used in hair products for shine & as the moisture barrier in lip balm/sticks. Siloxanes – endocrine disruptors & reproductive toxin; used in cosmetics to soften, smooth & moisten. Sodium laureth sulfate – carcinogen; used in foaming cosmetics, shampoos, cleansers & bubble bath. Triclosans – endocrine disruptors & cause antibiotic resistance; found in toothpastes, cleansers, & antiperspirants.

While we have many topics to discuss and share throughout the year, we’d like to get your input on topics, areas of interest, or anything fun that you would enjoy reading about. If you would like to contribute to the growing list of topics, please use the form below and we will work our way through them. If you would like to sign up for one of our scheduled informational classes, follow the link below. Sign-up here As always, if you know of anyone who could benefit from our classes, blog, and newsletter, please share and help us spread the love of knowledge! “The highest compliment or patients can give is the referral of their friends and family.” All referred patients receive deep discounts on initial visits. If you refer a patient you will receive a coupon to use towards any of our products and services! Thank you for your trust.

For our recipe of the month I thought we should add something to celebrate Dr. Lisa’s Mediterranean adventures! This classic Mediterranean salad is both nutritious and packed with flavor. You can eat it just as a salad, with crackers, wrapped in a lettuce leaf, or in pita bread. Because it is packed with fresh herbs it serves a purpose of not only pleasing the pallet but also cleanses the liver and digestive system. What an awesome side benefit! Do yourself a favor and try this refreshing salad at your next summer picnic. Ingredients 1/2 cup extra-fine Bulgar wheat 4 firm Roma tomatoes, very finely chopped 1 English cucumber (hothouse cucumber), very finely chopped 2 bunches parsley, part of the stems removed, washed and well-dried, very finely chopped 12-15 fresh mint leaves, stems removed, washed, well-dried, very finely chopped 4 green onions, white and green parts, very finely chopped Salt 3-4 tbsp lime juice (lemon juice, if you prefer) 3-4 tbsp extra virgin olive oil Lettuce leaves, pita bread, or crackers (optional) Instructions Wash the bulgar wheat and soak it in water for 5-7 minute. Drain very well (squeeze the bulgur wheat by hand to get rid of any excess water). Set aside. Very finely chop the vegetables, herbs and green onions as indicated above. Be sure to place the tomatoes in a colander to drain excess juice. Place the chopped vegetables, herbs and green onions in a mixing bowl or dish. Add the bulgur and season with salt. Mix gently. Now add the the lime juice and olive oil and mix again. For best results, cover the tabouli and refrigerate for 30 minutes. Transfer to a serving platter. If you like, serve the tabouli with a side of pita and romaine lettuce leaves, which act as wraps or “boats” for the tabouli.

Ingredients: 1 head of cauliflower 1 cup heavy cream 1/2 cup milk 3 Tbsp butter 4 oz cream cheese 1 cup shredded cheddar cheese 1/2 cup shredded mozzarella cheese 1/2 cup shredded parmesan 1 tsp onion powder 1 tsp garlic powder 1 tsp cumin salt & pepper Instructions: Preheat oven to 375 and prep a baking dish. Set aside. Wash & cut cauliflower. Coat with melted butter. Season with salt and pepper. Roast cauliflower in a baking dish for 15 minutes. Stirring/turning halfway. In a saucepan over medium heat warm heavy cream (do not boil), stir spices and cream cheese until melted. Add in cheddar cheese and whisk until blended smooth. Pour cheese sauce over cauliflower. Top with parmesan and mozzarella. Bake for 15-20 minutes. Top with crispy bacon, veggies, or other desired garnishments

Ingredients For the base: 1/2 cup rolled oats 1 cup almond milk 1 tablespoon creamy peanut butter or any desired nut butter 1 teaspoon cinnamon Pinch of salt Toppings: 1/2 sweet apple, diced 1 tsp honey 1/4 teaspoon cinnamon 1 tablespoon dried blueberries or dried cranberries optional In a glass container or mason jar, fold rolled oats together with cinnamon, peanut butter, and salt. Pour in almond milk. Leave in the fridge overnight or warm to eat. Dice apple and add dried fruit (if desired), sprinkle with cinnamon, and drizzle with honey. Leave apple topping in separate container and place on top of oatmeal before eating. *For Gluten-Free option, use certified gluten-free oats

Ingredients: 2 cups sweet potato mashed 1/2 cup coconut flour 1/2 cup arrowroot flour 1/4 teaspoon sea salt Instructions: Bake or Steam sweet potatoes then mash. Stir mashed sweet potato together with flour in a bowl until smooth. Divide dough into 8 equal pieces, dust a clean surface with coconut flour, and press/roll out into 1/4″ thick tortillas. Heat a skillet over medium heat, drizzle lightly with olive oil, and cook on each side until golden brown.

As the snow is falling, and the temperature is dropping, what better than to enjoy a nice, warm cup of hot cocoa on National Hot Cocoa Day?! To celebrate this national day, we have for you a Peppermint Hot Cocoa recipe made with Organo Hot Cocoa and Peppermint essential oil! Ingredients: Organo Hot Cocoa (or hot cocoa of preference) 1 drop Peppermint essential oil (add to your liking) 1 cup natural marshmallows Directions: Prepare hot cocoa to your liking Add 6 drops of Peppermint essential oil Top with marshmallows (optional) Enjoy! There you have it! An incredibly easy recipe for you to enjoy today, on National Hot Cocoa Day! :)

Paleo Chocolate Chip Zucchini Bread Yield: 8×8 pan Prep time: 20 min. Cook time: 30 min. Total time: 50 min. plus time to cool Ingredients: 1 cup shredded zucchini 1 large ripe banana 6 large eggs 3 tbsp. pure maple syrup 2 tbsp. coconut oil, melted and cooled 1 tsp. pure vanilla extract 3/4 cup coconut flour 1 1/2 tsp. ground cinnamon 3/4 tsp. baking soda 1/4 tsp. ground nutmeg 1/8 tsp. kosher salt 4 oz dark chocolate chips Directions: Place a rack in the center of your oven and preheat the oven 350 degrees F. Line a 8×8-inch metal baking pan with parchment paper, allowing some to hang over two sides. Set aside. Place the shredded zucchini between two paper towels and squeeze out as much water as possible. In a large bowl, mash the bananas and whisk the eggs, maple syrup, coconut oil, and vanilla. Mix in the coconut flour, cinnamon, baking soda, nutmeg, and salt. Stir until evenly combined. Note: the batter will be thick. Stir in the shredded zucchini and chocolate chips. Pour the batter into the pan. Sprinkle the remaining chocolate chips on top. Bake for 30-35 minutes until the top is golden and firm. Remove from the oven and let cool for 30 minutes. Enjoy! :)

4 Servings Ingredients: 4 thick cut pork chops 1 lemon, juiced 1 head garlic, minced 2 Tbls olive oil salt and pepper 1 Tbls olive oil Directions: In a large zip seal bag squeeze one lemon, add minced garlic, pork chops, olive oil and season with salt and pepper. Seal bag and use your hands to mix everything together and make sure the pork chops are coated. Put the bag on a plate, and place in the fridge for 3-10 hours. Remove from the bad and discard the marinade. Preheat oven to 400 degrees. Heat a large (oven safe) skillet over high heat. Swirl olive oil to coat. Add pork chops to the pan and cook for 3- 4 minutes, until golden brown. Flip the pork chops, and immediately place the skillet in the oven. Cook for 15-20 minutes, depending on the thickness of your pork chops. If using a thermometer the internal temperature should be 145-150 degrees. Serve immediately.

Why pass on some of the best dishes this Holiday season when you don’t have to?! These Roasted Garlic Cauliflower Mashed Potatoes are a creamy, delicious, hearty, healthy, and waist-line friendly! Paleo + Gluten Free + Vegan + Low Calorie Prep Time: 10 min. Cook Time: 40 min. Total Time: 50 min. Serves: 4 Ingredients: 1 large head of cauliflower, washed, de-stemmed, and sliced 2 tbsp. minced garlic 1/3 cup unsweetened almond milk (or milk of choice) 1/2 tbsp. dried parsley salt and pepper to taste Directions: Preheat oven to 375 degrees. Prepare a baking sheet with parchment paper. Place cleaned and sliced cauliflower onto baking sheet. Spray with cooking spray, sprinkle salt and pepper on top. Roast for 40 minutes or until edges start to brown slightly. Remove from oven, allow to cool for 5 minutes. Add to food processor. Add the remaining ingredients to the food processor. Blend 2-3 minutes or until you get a potato like consistency. Remove from food processor and serve. (you can store leftovers in fridge for up to one week)

Ingredients 12 oz gluten free pasta, cooked per package directions meatballs (recipe below) marinara sauce (recipe below) shredded cheese (optional) cook and drain pasta add marinara add meatballs, either into the sauce on top of the sauced pasta garnish with cheese (optional) Gluten-Free Meatballs Ingredients 12 oz lean ground beef 12 oz ground pork 1 c gluten free steel cut oats 1 c water 2 tbsp Italian seasoning 1 egg 1 tsp onion powder salt and pepper to taste soak oats in water for 3-5 hours and drain well add to meats, egg and seasonings mix well with hands and roll into 1 inch balls place onto baking sheet and bake at 350 for 15-20 minutes or until browned Homemade Marinara Ingredients 2 (28 oz) can crushed tomatoes 4-6 cloves garlic, peeled and smashed 1 large onion, cut in half 2 carrots, peeled 2 ribs celery 1 small bunch fresh basil leaves (about 1/4 c packed) 2 tbsp molasses (or 1 tbsp brown sugar) salt and pepper to taste Instructions in either a slow cooker or dutch oven, add tomatoes and veggies cook on medium heat for 2 hours on the stove top or 3-4 hours on low in the slow cooker, or until veggies are fork tender add basil and salt and pepper and with an immersion blender, blend veggies and basil into the sauce add molasses/sugar to lessen the acidity, not necessarily to sweeten the sauce ( to taste)

Ingredients: Refrigerated Condiments 5 Eggs 3/4 cup Almond butter 1 tbsp Honey Baking & Spices Oils & Vinegars 1 tsp Baking soda 1 tsp Apple cider vinegar 3 tbsp Coconut flour 1/4 cup Coconut oil 1/4 cup Flaxseed meal, ground 1/2 tsp Salt Instructions: Preheat the oven to 350 degrees F. Line a loaf pan with parchment paper. In a large bowl, blend the almond butter, eggs, coconut oil, honey, and apple cider vinegar together with a hand blender. In a separate bowl, mix together the flaxseed meal, coconut flour, baking soda, and salt. Mix the dry ingredients into the wet ingredients. Pour the dough into the prepared baking pan. Bake for 30-35 minutes until browned and completely set. Remove from the oven and allow the loaf to cool in the pan for 10 minutes, then remove from the pan and cool completely on a wire rack. Store in an airtight container in the refrigerator for one week. (Makes 1 loaf).

Paleo Pumpkin Pecan Pie A delicious dessert you don’t have to feel guilty eating this Holiday Season! Ingredients: 1 cup organic toasted pecans 2 cups pureed, organic, baked pumpkin 3 tsp. natural pumpkin spice 2 large, cage-free eggs 1/2 cup honey Coconut cream, for topping (optional) Directions: Preheat oven to 475 degrees Grind pecans in a food processor and form the crust by pressing into the bottom of a glass pie plate rubbed with olive oil and lined with parchment paper Thoroughly mix pumpkin, spice, eggs, and honey and pour over the crust Bake for 15 minutes at 475, then lower the temperature to 350 for another 30-40 minutes or until the ‘custard’ sets Cool before serving, top with coconut cream if desired

Cauliflower Stuffing This delicious, low-carb stuffing will allow you to enjoy one of your favorite Thanksgiving dished, without the regrets! Ingredients: 4 tbsp. organic, grass-fed butter 1 organic onion, chopped 2 large organic carrots, peeled and chopped 2 organic celery stalks, chopped 1 small head organic cauliflower, chopped 1 cup organic mushrooms, chopped Kosher salt, to taste Freshly ground black pepper, to taste 1/4 cup fresh parsley 2 tbsp. fresh rosemary, chopped 1 tbsp. fresh sage, chopped 1/2 cup vegetable or chicken broth Directions: In a large skillet, melt butter over medium heat. Add onion, carrot, and celery. Saute for 7-8 minutes, until soft. Add mushrooms and cauliflower, season with salt. Cook another 8-10 minutes, until tender. Add in parsley, rosemary, and sage and stir until combined. Then pour broth over mixture and cover with a lid until totally tender and liquid is absorbed, about 15 minutes. Serve! :)

Raspberry Almond Chia Overnight Oats are a perfect grab-and-go for breakfast! Make this delicious recipe tonight and enjoy tomorrow morning! The oats and raspberries are a great way to replenish any lost carbs while the Greek yogurt, almond butter, and chia seeds add a great source of protein! Ingredients: 1/2 cup gluten-free rolled oats 2 tsp. chia seeds 1/2 cup plain nonfat Greek yogurt 2/3 cup unsweetened almond milk 2 tbsp. pure maple syrup 1 tbsp. almond butter 1/2 tsp. almond extract 1 cup raspberries, mashed 1 pinch of salt Directions: Whisk together yogurt, milk, maple syrup, almond butter, and almond extract until combined. Add in oats, chia seeds, and a pinch of salt. Stir until combined. Spoon 1/4 yogurt mixture in jar. Spoon 1/4 mashed raspberries into jar. Repeat until the jar is full. Make sure to end with mashed raspberries on top, or feel free to add on some whole ones. Cover the jar with a lid and refrigerate overnight. Enjoy for breakfast!

How many of you women have, or know of another woman who has serious health concerns but just cannot seem to get to the root of the cause? How many times have you heard of a woman who has gone through weeks, months, years of doctoring to find out the cause of weight gain, inability to lose weight, low sex drive, fatigue, emotional disorders, or hot flashes? How many women do you know who miss work or recreational activities due to pain or the insecurity which develops around many of these health issues? I personally see and hear about it regularly and want to let you know that I can help! Many of these issues stem from an imbalance of female hormones, which in turn is directly related to the endocrine and nervous systems connection. To be specific we look at what is termed the HPA axis, the hypothalamus-pituitary-adrenal axis. Here we find how our hormones are directly connected to the nervous system by way of the hypothalamus and pituitary in the brain, which then sends signals to the organs and other tissues of the body. This system affects all aspects of the body and should be given the attention it deserves. Often women are told to take synthetic hormones, anti-depressants, or told there is nothing that can be done, that the symptoms will likely balance out over time. This doesn’t need to be the case, there are effective and natural ways to deal with most of these women’s health issues. Through chiropractic and a specifically designed clinical nutrition regimen, women can reclaim their health with ease and no negative side effects. By taking disruptions out of the nervous system via chiropractic adjustments, and properly nourishing the rest of the body with food and supplementation, we have seen amazing results in healing the body from the inside out. At Humfeld Chiropractic and Nutrition Center, we use Nutrition Response Testing and Upper Cervical adjustments to develop homeostasis in the entire body by getting to the root cause of any issues from a holistic approach. If you have any questions or would like to set up a consultation with Dr. Lisa Humfeld-Wilson, please call our office at (507) 333-5388.

Uses of Pure Honey & Cinnamon Honey and cinnamon, when mixed together works like a medicine. Cinnamon possess essential oils, when when mixed with honey, produces hydrogen peroxide which has the ability to stop the growth of bacteria and fungus. Honey is also known to enhance the immune system, reduce inflammation, and stimulate cell growth. Here are some ways that honey and cinnamon can be used for certain conditions. Please feel free to share how you have used honey and cinnamon to help improve your health. Can you tell the difference between raw honey and pasteurized honey? You can only tell the difference with time. Raw honey may crystallize with time. It does not affect it’s quality as it needs a bit of heat to turn it back to liquid. Pasteurized honey is done for retail purposes to prevent the natural crystallization process. Heart Disease – Make a paste of honey and cinnamon powder; apply to bread instead of jelly or jam. It reduces cholesterol in the arteries and save the patient from heart attack. Regular use of the above process relieves loss of breath and strengthens the heart beat. Arthritis – People with arthritis may take daily, morning and night, one cup of hot water with two spoons of honey and one small teaspoon of cinnamon powder… Bladder Infections – Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. This helps destroys the germs in the bladder. Toothache – Make a paste of one teaspoon of cinnamon powder and five teaspoons of honey and apply on the aching tooth. This may be applied 3 times a day until the tooth stops aching. Cholesterol – Two tablespoons of honey and three teaspoons of cinnamon powder mixed in 16 ounces of tea water, given to a cholesterol patient, was found to reduce the level of cholesterol in the blood by 10% within 2 hours. Colds/Sore Throat – Those suffering from common or severe colds should take 1 TBSP of honey, 2 large slices of lemon, 1 tsp of cinnamon and hot water for a soothing tea for a sore throat or cough. Drink 2-3 cups a day. This process will help most chronic coughs, colds and clear the sinuses. Upset Stomach – Honey taken with cinnamon powder helps stomachache and also clears stomach ulcers from the root. Gas – A study in India and Japan revealed that if honey is taken with cinnamon powder, the stomach is relieved of gas. Immune System – Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacteria and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Indigestion – Cinnamon powder sprinkled on two tablespoons of honey take before food, relieves acidity and digests the heaviest of meals. Insect Bites – Add a little honey and cinnamon to lukewarm water. Make it a paste and apply it on the affected area. Massage it on hte itching part and you will soon see the pain receding slowly. Influenza – A scientist in Spain has proved that honey contains a natural ingredient which kills the influenza germs and saves the patient from flu. Longevity – Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Take 4 spoons of honey, 1 spoon of cinnamon powder and 3 cups of water and boil to make like tea. Drink ¼ cup, 3 to 4 times a day. It keeps the skin fresh and soft. Pimples – Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it next morning with warm water. If done daily for two weeks, it removes pimples from the root. Skin Infections – Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin infections. Weight Loss – Boil water and add 1 tsp of cinnamon to it. Stir it and pour it into a cup or glass. Add 1 tsp of honey to it. Drink daily in the morning ½ hour before breakfast on an empty stomach and at night before sleeping. If taken regularly it reduces the weight of even the most obese person. Also, drinking of this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet. Cancer – Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder for month 3 times a day. Fatigue – Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Vitality – Take a half tablespoon honey taken in a glass of water and sprinkled with cinnamon powder, taken daily after brushing and in the afternoon at about 3:00 p.m. when the vitality of the body starts to decrease, increases the vitality of the body within a week. Bad Breath – People of South America, first thing in the morning gargle with one teaspoon of honey and cinnamon powder mixed in hot water, so their breath stays fresh throughout the day.

There has been enough buzz in popular media these past few years that you may have run across an article linking certain foods with arthritis and inflammation in the body. While it’s a good sign that the connection between foods and body conditions are being publicized, it seems like only part of the story is being told. Everyone’s body is different and the cause of inflammation in one person might not be the cause in another. Inflammation happens because the body is not breaking down food as it is supposed to. The body stores sugars that it can’t break down and they get stored in the joints and show up as aches and pains. Pain, stiffness and swelling in your joints could be diagnosed as arthritis or you may just recognize these symptoms and are dealing with them as best you can. Either way you could be taking drugs right now that aren’t doing anything to alleviate your condition, and might be doing harm to your body. Common medical treatment for arthritis and body pain is often a “non-steroidal anti-inflammatory drug” or NSAID for short. Many NSAIDs can be purchased over the counter and you might have them in your house right now. NSAIDS include aspirin, ibuprofen, naproxen and some prescription medications. These drugs cause over 30,000 hospitalizations each year, and some deaths as well. Even at normal doses, people with compromised kidney function can develop a toxic condition or put themselves at a higher risk of heart attack or stroke, according to the FDA. The best course of treatment for joint pain and arthritis is to get at the root of the problem and identify the foods that are causing sensitivities. Our Standard American Diet (SAD) contains many potential triggers for sensitivities. For some people, it could be grain foods like bread and crackers; for others it could be dairy foods or sugar. It can even be a combination of these. Nutrition Response TestingSM is a proven method for tracking down the exact foods that are compromising your health and start you on the road to better health with a customized nutrition plan. The best reason to treat your arthritis with improved nutrition is because there are no negative side effects and no risk. In fact most patients find that in addition to dramatic alleviation of pain, other areas of their health also improve. If you could ease your aches and pains, get better mobility, better sleep, improved mood, glowing skin and hair, more energy and possibly lose some weight – would you do it? Yes! Get started today by scheduling a consultation with Dr. Lisa.

While many consumers know there is a difference between synthetic and natural vitamins, many do not know what the difference is. This article will help you understand why you should be using natural, whole food vitamins instead of synthetic vitamins. The named source of the vitamin is our best clue as to whether or not it is natural or synthetic. The chart below will allow you to compare the synthetic versus food-based forms of some common vitamins. Did you know that synthetic vitamins are legally considered to be equal in nutritional value to food-based vitamins? Synthetic vitamins are far cheaper and dominate our foods. Did you also know that a high number of milligrams or micrograms is also an indication of a synthetic source? Vitamin B & C are not stored in the body, so we must constantly replenish them. In nature, the B vitamins are always found together, one is not isolated from the rest. Potency of a vitamin refers to the strength, ability or capacity to bring about a particular result. Synthetic “high potency” vitamins require large amounts of isolated vitamin fractions to achieve a specific result. The truth is that a minute amount of a vitamin in it’s whole food form is more effective nutritionally than is a large amount of a synthetic vitamin. The natural complexes of vitamins are important because they contain enzymes, co-enzymes, antioxidants, trace elements and activators that help the vitamin do it’s job in the body. Synthetic vitamins are missing parts of the vitamin complex that the body needs. Your body then has to use it’s own reserves of the other parts of the vitamin complex. This in turn results in a vitamin deficiency. If you give a ten year old a kickball and tell them to have fun, they naturally know what to do with the ball and can immediately begin to play. If you give the same child a bicycle in a box, they will have to spend time assembling the tools, reading the instructions and assembling the bicycle before having fun. Such is the case in our body when take an isolated, synthetic supplement like Ascorbic Acid. When taking just ascorbic acid, the body must now search for the other parts of the vitamin complex in the body’s reserves, to make the vitamin C work optimally. When these reserves are used, the Ascorbic Acid will have created an injurious C deficiency. With whole food supplements this doesn’t happen. A similar thing happens when the Tocopherols are separated from the whole E complex by the use of chemicals or they are synthesized from chemicals. They are then labeled “Vitamin E as D-Alpha Tocopherol or D-Alpha Succinate. For this product to work, it must use your body’s reserves of the other parts of the vitamin complex. In other words, taking vitamins with Vitamin E as D-Alpha-Tocopherol drains your body’s reserves and actually creates an E deficiency with all of the harm that accompanies that. Once again, with whole food complexes, this doesn’t happen. Many studies have shown that synthetic, fractionated, crystalline-pure vitamins creates chemical imbalances and toxic overdoses in the body. Synthetic vitamins can cause a person’s body to continue to deteriorate. For example, in one study where pregnant women were given synthetic Vitamin A, the study was halted because birth defects increased 400% (New England Journal of Medicine, 1995). In another study, men who took 500 mg of synthetic Vitamin C daily over 18 months showed signs of thickening of the arteries (Reuters Health, March, 2000). A third example male smokers were given synthetic beta carotene and synthetic Vitamin E, the study was stopped when rates of lung cancer, heart attacks and death increased (New England Journal of Medicine, 1994). At HCNC, we believe that given the proper nutrition, your body has the amazing capability of keeping itself healthy. We also believe that nutrition should be individualized to meet each patient’s needs. For these reasons and many more, we proudly recommend Standard Process whole food supplements.

Most often when you hear the word inflammation, you think of swelling post-injury. We have all experienced one form or another of inflammation such as swelling, redness, warmth, and pain after an injury or even a sore throat. The onset of inflammation begins when the body mass produces white blood cells in response to an infection, whether viral, fungal, or bacterial, or to an injury to the musculoskeletal system. Increased blood flow and the body’s chemical release can also lead to swelling and inflammation after an injury. Inflammation is present in many conditions causing chronic pain from headaches to arthritis, fibromyalgia, multiple sclerosis, and several more. While there are a variety of powerful and proven prescription medications that trigger and offer relief for inflammation, those same medications can lead to malfunction of organ systems or even cause worse side effects. A vital piece of information discovered is that inflammation can actually be triggered by the foods we eat. Digestive enzymes play a crucial role in the reduction of pain and inflammation in the body. Millions of people worldwide experience chronic pain from inflammation. Nutrition research has led to a better understanding of how certain foods, fats, proteins, and oils, react in our bodies. We consume a high volume of unhealthy fats and oils that causes our bodies to make pro-inflammatory compounds. These compounds can lead to chronic pain and inflammation seen in autoimmune diseases, chronic back pain, and arthritis. Now protein consumption is our only natural source of amino acids. However, if our digestive system is not properly functioning, we may not be able to appropriately break down and absorb the amino acids that are necessary for optimal bodily function. This can also be greatly affected if our diet is lacking in food that offers an adequate amount of these needed amino acids. Poorly digested proteins can lead to oversized molecules being distributed into the intestines that trigger an inflammatory response and release of histamine. This can lead to many symptoms of discomfort in the lower abdomen and intestines. These symptoms include but are not limited to bloating, gas, diarrhea, constipation, belching, and nausea. If these oversized molecules happen to be absorbed, your body will experience what is known as leaky gut syndrome. All the above-mentioned symptoms are in fact your body’s response to experiencing inflammation from the food you eat! Furthermore, research has shown that proper digestion can play a critical role in the inflammation that causes cardiovascular disease. Now, what can you do to decrease the amount of inflammation in your body and promote healthy digestion? The answer to that is a clean diet and digestive enzymes. More specifically pancreatic digestive enzymes. The pancreas is responsible for the production of many different enzymes. Each enzyme is designed to break down a specific type of food into small enough particles for the body to absorb and utilize them. Research has proven that taking supplemental digestive enzymes can also relieve inflammation caused by over-exertion or injury. It’s truly amazing how something so simple can aid in the body’s ability to restore natural function. Besides looking into a high potency full-strength pancreatic enzyme, your body will greatly benefit from taking an amino acid supplement. To learn more about digestive enzymes and amino acids, make an appointment today to see Dr. Lisa for Nutrition Response Testing. With this unique non-invasive muscle testing, you will be able to see exactly what kind and how much your body is needing!

Drinking water should be a vital part of your daily routine. Our bodies are 60% water and we can easily lose water content. Staying properly hydrated can help improve cardiovascular health, prevent dry mouth, help to cleanse your body, and can improve the function of your joints. Our bodies need to stay hydrated to work properly. As little as a 2% loss of water will cause physically noticeable symptoms. Loss of bodily water content can lead to reduced motivation, fatigue, and even mental fog. Studies have shown, staying hydrated can lead to fewer headaches or migraines. Drinking plenty of water has also been shown to improve your digestive system and kidney function. Drinking water prior to and during mealtimes, especially cold water, can lead to weight loss as it will curve hunger and your body will burn calories to heat cold water when it is ingested. Drinking water can be more beneficial when it is enhanced with electrolytes. Electrolytes are a critical element to help our bodies control fluid balance. They help to maintain correct pH levels in the blood and regulate blood pressure. Electrolytes can also help muscles to contract. Replenishing electrolytes after physical activity is especially important but it is something you should consider making part of your daily routine. Many sports drinks are enhanced with electrolytes and advertise to improve your performance. However, you need to be careful as some of them also contain large amounts of sugar. The most common electrolytes our bodies have, and need are sodium, phosphate, chloride, bicarbonate, potassium, magnesium, and calcium. An imbalance of electrolytes can be caused by many medical conditions and dehydration. A few of those causes are renal failure, congestive heart failure, bulimia, and cancer treatments. Other factors that can lead to electrolyte imbalance include age, poor diet, and prolonged periods of vomiting or diarrhea. Electrolyte imbalances lead to many physical and mental symptoms. Those can include but are not limited to, severe fatigue, twitching, seizures, disturbances in cardiac rhythm, muscle spasms, confusion, bone disorders, and weakness to name a few. Imbalance of any one electrolyte in the body can cause more symptoms than those listed above. Besides drinking enhanced water, fruits and vegetables are a good natural source of electrolytes. It is important to remember to stay hydrated, and by adding electrolytes you can positively impact your health and well-being. Here is a recipe to make your own electrolyte enhances sports drink. Check out below that, for a list that will identify other food and beverage options to replenish electrolytes. Lemon-lime sports drink: 1/4 tsp of salt 1/3 cup of lemon juice 1/3 cup of lime juice 1 1/4 cups of unsweetened coconut water 2 cups of cold water Sodium dill pickle tomato juices, sauces, and soups table salt Chloride tomato juices, sauces, and soups lettuce olives table salt Potassium potatoes with skin plain yogurt banana Magnesium halibut pumpkin seeds spinach Calcium yogurt milk ricotta collard greens spinach kale sardines

Ingredients: 3lb beef chuck roast 1small onion, diced 2 Tbsp garlic, minced 1 tsp black pepper 2 tsp dried oregano 1 tsp sea salt 2 tsp cumin 1 tsp chili powder 2 tsp paprika 1 cup of organic beef bone broth 1/4 cup fresh lime juice 1 Tbsp apple cider vinegar Ideas for Serving: Fresh cilantro, chopped Fresh lime wedges Diced avocado Diced red onion Cabbage slaw Organic Salsa Instructions: Slice the chuck roast into 6-8 large chunks and set at the bottom of the slow cooker. Add the garlic, onion, and seasonings and mix well to evenly coat the chuck roast. Pour in the broth, lime juice, and apple cider vinegar. Cover the slow cooker on low for 6-8 hours until the roast easily shreds with a fork. Remove from slow cooker and shred the barbacoa. Add fresh cilantro and other toppings Serve on tortillas of your choice.

Diverticular disease occurs when pouches (diverticula) in the intestine, usually the large intestine/colon, become inflamed or get remnants of food in them. Everyone has diverticula, it’s just whether or not your will become inflamed AND infected, differing diverticulitis and diverticulosis. Diverticulitis is caused by not eating enough fiber and eating too much of processed foods, artificial sweeteners, etc. Without the fiber, your body can’t get rid of those food that are bad for you fast enough, causing them to sit and inflame and infect your colon. Diverticulosis is the presence of many diverticula along the intestinal wall which causes only inflammation. Both of these diseases occur more in countries like the US where the diet is low fiber, more than 50% of adults over 70 have diverticulitis and most don’t know. The difference between diverticulitis and diverticulosis is simply whether or not the diverticula become infected as well as inflamed. If they become infected as well it’s diverticulitis, which needs to be treated with antibiotics, often causes hospitalization, and usually needs surgery to remove that part of the colon so it doesn’t happen again. With diverticulosis typically all you need is a liquid diet for a while and take it easy for a few days and let your body heal. So how can you remember which is which? Well, “itis” is an inflammation, diverticulitis is like appendicitis, a serious condition that can be life threatening if untreated and usually requires surgery to fix. Like appendicitis, you don’t want any diverticula to burst causing peritonitis. The lining of the pockets (diverticula) is thin, so if a great pressure is exerted, they can burst and the wall becomes infected with bacteria filled stool causing diverticulitis. Diverticulosis has nothing to do with thin diverticula, it’s actually thickening. The problem in diverticulosis are high pressure zones caused by thickened muscles called mychosis, this thickening is generally in the sigmoid colon. When a colonoscopy is done, you see a small colon and large thickened muscles called muscular hypertrophy. Diverticular disease, which includes both diverticulitis and diverticulosis, symptoms can range from no symptoms at all to constant pain and spasm, to diverticulitis which includes pain, fever, and tenderness. These also tend to progress over time and there is no way to decrease the progression. Some other symptoms caused can be abdominal pain (typically after a meal), painless rectal bleeding or blood in stool, fever, nausea, vomiting, irregular bowel movements, gas, and bloating. Some patients may also develop peritonitis, an inflammation of the lining of the abdomen. Some symptoms of this are sudden abdominal pain, muscle spasms, guarding (involuntary contraction of muscles in the infected area), or sepsis which is the term for an infection that has spread to the blood. Peritonitis can be life threatening if left untreated. Some patient stories include this one from Rob C on medinenet.com: “I suffered from my first bout of diverticulitis when I was 30. I was admitted to the hospital for a few days having been unable to pass stools due to stabbing pains in my lower abdomen and groin area. After scans and then a colonoscopy I was diagnosed with (some) diverticula. A year or two later, I had a minor flare-up, and was treated with metronidazole. Then, on the 08/05/16, I had my most serious flare up. The worrying thing was, my warning was a gassy feeling on the Monday with mildly loose stools, tiredness and fever on the Tuesday and then pain (escalating to ‘I’m dying’ levels) on the Wednesday. Ambulance came and I was rushed into surgery for a laparoscopic lavage. After that, I spent 10 days in hospital with drains, tubes, 3 antibiotics (gentamicin/trimethoprim/metronidazole), and ketamine for pain. It was literally a nightmare. I was discharged after 10 days. I spent a week at home, eating what I thought I should (vegetables, lean meat, no chemicals, etc.), to then suffer another fever, etc., a week later. I ended up by in Accident and Emergency and admitted for 2 more days. Blood work showed infection again and inflammation markers, and heart rate (resting) of 105 bpm. I just left with metronidazole and Cipro tablets for 10 days; also advice to eat ‘low residue’ which feels unhealthy but I’m doing it (white bread, meat, white pasta, 10 g fiber per day). Fingers crossed I get over this bout, otherwise I’m back for some intestine removal and a stoma. Once healed, I’m cutting all processed food, seeds, artificial sweeteners, fizzy drinks and junk from my diet. I’ve clearly abused myself in the past and need to wake up before it is too late. Bacon, sausages, snack bars, processed package foods and maybe a liter of diet Pepsi a day have taken their toll and I wish I could go back in time now and change my behavior. I also believe lifting is a factor. I can match flare ups to go-karting endurance races and before my serious bout recently, I’d move 5 tons of topsoil and stone for my garden by hand (on my own).” Another patient story from Kenny Dreyling says: “It sucks! The changing of the diet is what sucks the most. The on and off of being tired is not fun, the stomach cramps are pretty terrible. The no peanuts, sunflower seed, almonds, etc. stinks, being someone who lifts weights, the easiness of grabbing almonds for a snack with a protein shake is so easy and nice, now I can’t do that. I’m on my initial antibiotics (2) right now and they also prescribed me Tramadol for the pain. That’s the only medicine I’ve been prescribed. They found it by doing a CT scan because I intitially thought I possibly had a kidney stone. We are playing the waiting game right now and waiting out the antibiotics. If they do the job and take care of the infection, I’ll be good to go. They said if the antibiotics don’t work, I’ll likely have that portion removed. The thing most people don’t understand is that your body is fighting an infection and that’s why you’re tired a lot, not fun at all. From what I understand it is rare for people under 40 to have diverticulitis, I’m 36!” What causes diverticular disease? The main cause is still unknown, but there may be many factors that are thought to contribute to it. Aging, the movement of waste through the colon, changes in intestinal pressure, a low fiber diet, and physical abnormalities can all lead to inflammation of the colon. The people most at risk are those who smoke, have a low fiber diet, older than 70, are obese, are physically inactive, have a family history, and/or are male. Other contributors can be having a high fat intake, lack of regular activity, and use of nonsteroidal anti-inflammatories. How can you prevent diverticular disease? Eat a high fiber diet, typically 25-35 grams per day, and low fat containing lots of vegetables. This diet can also benefit your overall health, reducing the risk of heart disease and cancer. Avoid a lot of red meat which can be fatty. Avoid foods that may block the opening of a diverticulum and lead to inflammation such as high-fat foods. And exercise regularly, studies have shown that those who run have a lower risk of developing diverticular disease than those who don’t. If you have regular flare-ups, respond poorly to medical therapy, or have other complications, surgery may be suggested so that you stop having flare-ups. Nutrition plays a big role in preventing diverticular disease, mainly diverticulosis, you can minimize attacks and improve treatment by following specific dietary recommendations. The following foods are associated with a lower risk of diverticular disease: cucumber, lettuce, spinach, and whole grain bread to name a few, typically all high-fiber. Food is the best source of fiber but there are also supplements that you can take to help. Humfeld Family Chiropractic can help in assisting you with the right amount to take and which of our supplements will help, we have several high fiber that could be beneficial. Herbs as well are a way to strengthen and tone the body’s systems, but should only be taken if ok’d by a health care provider. Diverticular disease can be prevented if you are conscious of what you eat and do. High-fiber is the main take away, if you eat high fiber your risk is decreased by a great amount. Always be conscious and careful of what you eat and it will help you in the long run.