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Ingredients: 1 cup tapioca flour 1 cup chickpea flour 2 cup coconut milk from a can Instructions: In a medium-sized mixing bowl whisk together the tapioca flour and chickpea flour until combined. Stir in the coconut milk and mix until well blended. The batter should be thick, but smooth. Heat a large non-stick or well-greased skillet on medium heat. Pour batter onto the skillet. Use the back of a spoon to spread the batter around into a large, thin circle of your desired size (1/4 c batter = approx. 6” tortilla) Let the wrap cook for 1-2 minutes. When the edges of the wrap are cooked and there are tiny air bubbles on top you know it’s time to gently flip it over and cook on the other side for another minute. Transfer the wrap to a plate to let cool and repeat this process until the batter is gone.

As apples are the 3rd highest consumed fruit in the United States it’s no surprise they are delicious, but apples are also a heart-healthy snack with many great benefits. Apples are high in potassium and essential vitamins, which boost the body’s natural immune system and can help lower blood pressure. Apples are also high in fiber which helps promote healthy digestion and regulates bowel movements. Another amazing component of an apple is the antioxidants, which boost your metabolism. Antioxidants are helpful in building the skin’s protection against UV rays. They also lower the risk of chronic disease, cancer, hypertension, and diabetes. Apples are naturally low in sodium, cholesterol, and fat. Replacing sugary snacks with apples can aid in the regulation of blood glucose numbers. Organic vs. conventionally farmed apples: Conventionally farmed apples are sprayed with more pesticides than any other plant. We do know that pesticides are harmful to people and the environment, but we do not know all the effects of these chemicals. Studies have shown pesticides can not only leave a residue on the skin of the apple but can penetrate it to the core, therefore you are still ingesting the chemicals after a thorough washing. When given a survey, people prefer the taste of organic apples. Many people believe organic is too expensive, however, organic apples range in price from $.99 to $2.99 per lb. similar to the cost of conventional apples. Go organic! Clean eating leads to clean living. Fun fact: Eating an apple every 2-3 days will not only keep the doctor away but could also lessen your trips to the dentist. The natural dense flesh of the apple helps clean plaque and tartar build-up off the teeth. Healthy Apple Recipes Perfect for any fall day! https://www.humfeldchiropractic.com/apple-oat-muffins/ https://www.humfeldchiropractic.com/overnight-apple-oatmeal/

Come Monday night, this weekend even, children will be coming back home with their trick-or-treat bags just filled to the brim with candy. How can we make sure that we give children a healthy Halloween and make it through the beginning of the sweetest time of the year? It’s important we understand how bad candy is for us. There are health effects, dental effects, even psychological effects of consuming all that candy. The increased amount of sugar we consume has been linked to diabetes and obesity in both children and adults. Aside from that, the sugars found in candy is changing our children’s taste buds. As we expose kids to very sugary foods, we are altering their taste buds, making foods with natural sugars, like fresh fruits and vegetables, taste less sweet – less appealing. Let’s talk about the psychological effects. Halloween doesn’t help us teach moderation. Children are actually taught very early on to try to fill their bags as full as they can with candy before they go home, or even worse, they feel they need to eat all that candy at one time. You know that “just this once” phrase you probably use more than just one time? That actually has a lasting effect. You may be thinking “well what’s the big deal if my child binges on Halloween candy just once a year?” Well, that one binge can lead to cravings for other things, like soda, sugary cereals, pastries, etc., all of which have been linked to an increased risk of diabetes, obesity, and other health issues. Not to mention, right after Halloween comes Thanksgiving and Christmas, two holidays we love to eat foods at. So, are you a bad parent if you let your children eat Halloween candy? Ask yourself this: Are you enabling the candy craze, or are you modeling healthy habits and moderation? As a parent, we are responsible for educating our children and setting them up with healthy habits that hopefully they’ll carry into adulthood. We probably aren’t going to hinder them from going trick-or-treating, but by modeling and teaching them what can happen when exposed to situations and holidays like Halloween, the outcome will determine their habits around sugar and sweets for life.

Simple Homemade Hummus Ingredients: 1 – 15oz. can chickpeas 2 – 4 tbsp. water 2 tbsp. extra virgin olive oil 1 tbsp. lemon juice 1 garlic clove, minced 3/4 tsp. cumin 1/4 – 1/2 tsp. salt Directions: Add all ingredients to a food processor. Process until smooth and creamy. Add additional water if needed to thin out hummus. Add salt to your taste preference. Keep refrigerated.

Happy National Taco Day! Here is a Paleo, Whole 30, Gluten Free recipe for your liking! Ingredients: 1 lb. grass fed ground beef 1/2-1 tsp. cayenne pepper (depending on your spice preference) 1 tsp. chili powder 1 tbsp. garlic, chopped 1 head of butter lettuce avocado, cilantro, salsa, any of your favorite toppings! Directions: Cook ground beef on medium heat, drain any fat or oil Add garlic, cayenne pepper, and cumin – mix together Wash and separate butter leaves Prepare all your favorite toppings Make tacos however you like! Scoop meat onto lettuce and add favorite toppings. Enjoy!

Eat This! Not That! **Healthy Food Swaps** Eat This! Filtered or Sparkling Water Not That! Soda Adding citrus essential oils to your water will give it a refreshing twist leaving you feeling refreshed and not bloated from that sugar gut! Eat This! Melted Butter, Olive Oil, Coconut Oil Not That! Canola Oil, Vegetable Oil Melted butter, olive oil, and coconut oil are healthier options that will leave your food with the same great flavor, minus the added fats and preservatives! Eat This! Quick, homemade Vinaigrette Not That! Store bought salad dressing Another healthier option leaving your salads with wonderful flavor, without all the additives and preservatives! Click here for the recipe. Eat This! Nut Thins Not That! Crackers made from white flour (Wheat Thins) Top rice flour crackers with a homemade jam, mashed avocado, or smoked salmon for a healthy snack! Eat This! Hummus Not That! Veggie Dip Make your own hummus or look for store-bought options made with chickpeas and olive oil! Click here for an easy recipe. Eat This! Toasted Nuts, Pumpkin Seeds, Sunflower Seeds Not That! Croutons By toasting nuts or seeds, you’re adding healthier fats to your diet versus the added sodium and preservatives in store bought croutons. Eat This! 2 Ingredient Banana Ice Cream Not That! Store-bought Ice Cream With just bananas and milk of your choice, this recipe will leave you feeling guilt free and kick your craving at the same time! Click here for the recipe. It is so simple to start cutting out foods with additives and preservatives and start replacing them with homemade, natural foods that take you little to no time to make! Not only will making simple switches to your foods like this keep you fuller longer, but it will also provide your body with the proper nutrients it needs to function properly, and it will kick those cravings of yours! :)

This easy and festive recipe is sure to be a hit at all of your parties! You will love the burst of sweetness from the pomegranate seeds – it will make everyone keep coming back for more! Gluten Free + Vegan + + Vegetarian Prep Time: 10 min. Total Time: 10 min. Serves: 6-8 Ingredients: 3 ripe, medium avocados 2 tbsp. fresh lime juice 1/4 cup red onion, diced 1/4 cup fresh cilantro, chopped 1 jalapeno, seeds removed, minced 1 cup pomegranate seeds Salt and Pepper to taste Directions: Cut the avocados in half, lengthwise and remove the pit. Scoop out avocado with a spoon and put into medium sized bowl. Add the lime juice, red onion, cilantro and jalapeno. Season with salt and pepper to taste. With a fork, mash avocado mix until you’ve reached desired guacamole consistency. Stir in the pomegranate seeds. Serve with your choice of cracker or chip.

You have likely already carved your Halloween pumpkin. Hopefully, you didn’t throw out the seeds. Consuming the seeds of the pumpkin can be a great benefit to you. Here are some the great benefits you can experience by consuming your pumpkin seeds. 1. This is the only seed that is alkaline-forming 2. Can reduce levels of LDL cholesterol 3. 100g seeds provide 30g of protein 4. Used traditionally to kill parasites 5. Reduce inflammation for arthritis 6. Prevent kidney stone formation 7. Good for prostate health 8. Promote good sleep 9. Filled with minerals 10. High in zinc How to Roast Pumpkin Seeds 1. Preheat oven to 325 degrees. 2. Clean the pumpkin seeds very well. 3. Cover the pumpkin seeds with water and 1 tsp of salt and bring them to a boil. If you see any particles of pumpkin you may have missed skim them off with a slotted spoon. 4. Reduce heat and cook on medium low for 10 minutes 5. Strain the seeds. 6. Place them in a bowl with a 1-2 tsp. olive oil and some sea salt. 7. Lay the seeds on a baking sheet that is lined with parchment paper. They will be crispier if you don’t overlap the seeds. 8. Bake for 25-30 minutes tossing them every 10 minutes and being careful not to brown them. 9. Test the pumpkin seeds for doneness. 10.They should be dry, crisp and inside the seeds should not be brown, it should be a green color.

Spinach and Feta Pita Bake This recipe is quick, easy, and can be modified to meet all dietary needs. Substitute gluten free and dairy free where needed, and add protein to make it a complete meal. Can be served as an appetizer, snack, or light meal. YUM! Ingredients: 1 (6-8 ounce) tub of sun-dried tomato pesto 6 (6 inch) Whole wheat pita breads (substitute gluten free flatbread) 2 Roma tomatoes, chopped 1 Bunch of spinach, cleaned and chopped 4 Fresh mushrooms of your choice, sliced 1/2 C. crumbled feta cheese (substitute goat cheese or dairy free cheese) 2 Tbsp. grated Parmesan (substitute dairy free option) 3 Tbsp. olive oil Course ground pepper to taste. Directions: Preheat oven to 350° F Spread tomato pesto on one side of each pita (or flatbread) and set on baking sheet. Top with tomatoes, spinach, mushrooms, cheeses. Drizzle with olive oil and sprinkle on pepper. Bake until pita bread is crisp, about 10-12 minutes. Cut into quarters and enjoy! * Can add shredded or chopped, cooked chicken for added protein. * I like to drizzle balsamic vinegar with the olive oil for added flavor!

Bone broth has been a staple piece in the Paleo world for years – and is believed to have been used by many cultures for thousands of years due to it being filled with minerals and healing properties. Here are the top 5 benefits to adding bone broth into your diet: Joint health Better digestion Rich in minerals Improved immune system Protects against colds and the flu Bone broth also helps fight inflammation and heal a leaky gut. Healing a leaky gut is known to improve digestion and help absorb foods. Adding bone broth into your diet instead of a conventional broth will give you many more needed nutrients and will help strengthen your digestive track. You don’t get the amazing benefits that come from bone broth by only a few hours of it simmering on the stove; the real benefits come from simmering the animal bones for up to 72 hours. This allows the bone marrow to cook and the minerals to release, giving you the amazing benefits. This recipe can be added to homemade soups, used to sauté fresh veggies and meats, or can even be enjoyed by the cupful. There are so many ways to enjoy this tasty broth that you will never get bored of it! Bone Broth Recipe Ingredients: 3.5 lb organic beef or chicken bones, or a combination of both 2 medium organic carrots, chopped 2 medium organic celery stalks, chopped 1 medium onion, chopped 2 cloves of garlic 2 tbsp. apple cider vinegar Kosher salt Water Directions: Place the bones in your slow cooker, they should fill up about 3/4 of the slow cooker Chop your vegetables and garlic and add to slow cooker Fill your slow cooker with water and add season with Kosher salt Add 2 tbsp. of apple cider vinegar (don’t worry, you won’t be able to taste it) Cook on low for 24-72 hours Store in airtight containers refrigerated for up to 5 days or freeze Serve however you please! *A good broth will typically have a layer of fat on the top and will gelatinize when cool. Remove the fat and discard.

Ahh, fall. The time of the year where you put on a sweater in the morning and regret it in the afternoon… and then throw it back on in the evening. It’s also the time of year to cozy up with a warm cup of rich, creamy soup that will warm our insides and make us forget about the cold weather soon upon us. But exactly how good are these rich, creamy soups for our waistline? That is why today, I am bringing you a copycat of Olive Garden’s Chicken Gnocchi Soup, my personal favorite. This is a lighter, healthier, dairy-free version that is still creamy and flavorful, and better for your waistline! Ingredients: *Note: This recipe serves 6 1 cup chicken breast, cooked 1 cup fresh, organic spinach 1 cup finely cut organic carrots 3 organic celery stalks 3 garlic cloves 1 onion 1/2 tsp. dried thyme 2 1/2 cups all organic chicken broth 3 tbsp. vegan butter 1 lb. potato gnocchi 3 tbsp. flour 1/8 tsp. nutmeg 1 pinch of salt and pepper 1 tbsp. olive oil 2 cups dairy-free half and half Directions: In a large pot, melt butter and olive oil together. Add your carrots, celery, and garlic and cook until onions become translucent. Whisk in flour and let cook for a minute; slowly stir in chicken broth and simmer until it starts to thicken. In a separate pan, cook Gnocchi according to directions. Drain and set aside. Add dairy-free half and half to your veggie and chicken broth, and bring to a boil. Stir in your seasonings. Once at a boil, reduce heat and add your gnocchi, spinach, and chicken, simmering until heated through and thickened. Enjoy! :)

Kids Need Chiropractic Too! Did you know that 95% of infants have spinal misalignments after birth? This is why my boys were adjusted within minutes of being born. Chiropractic care can help relax muscular tension, improve sleep, can reduce colic symptoms, and even improve breastfeeding outcomes in newborns. As a child gets older, they have many milestones in their life that can affect their spinal alignment. Some of these milestones such as learning to hold their head up, sitting upright, crawling, and walking are all activities that are affected by spinal alignment. Theses are important times to have a child checked by a chiropractor. Signs to Look For In Kids That May Need Chiropractic What are some signs that a parent can look for in their child to indicate they may be out of balance and need a specific chiropractic adjustment? Slow recovery from illness – If your child gets sick a lot, misses a lot of daycare or school because they are always sick, this would be a good indicator that their body is out of balance and they need an adjustment. Poor Concentration – If your child has difficulty focusing, whether it’s at home or at school, their body is dealing with some underlying issues that we can help you address. Poor Coordination – If your child has poor coordination, they may also be prone to more falls and injuries. This can also create frustration for the child as they can’t do what others are doing. Chiropractic care can help the muscles relax and the nerve supply going to those muscles work better. Hyperactivity – If your child seems more active than normal or if they have been warned by a teacher to sit still, chiropractic care can help their nervous system relax and calm down. Poor sleep – If your child has difficulty sleeping, they are much more likely to be irritable throughout the day. Plus, this can also be tied to their poor concentration and getting sick all the time. Chiropractic care can help get their body into the “rest and digest” mode and not just the “fight or flight” mode. Sensitive to environmental noise – If your child is sensitive to environmental noises, this could be a sign that their nervous system is stuck in the “fight or flight” emergency mode. In this mode, outside noises, can make the body respond as if there is a real emergency. Ear Infections – If your child is suffering from an ear infection, a chiropractic adjustment can help. The American Academy of Pediatrics recommends a watch-and-wait approach with ear infections instead of going straight to antibiotic because the research is showing antibiotics are ineffective at treating ear infections and the antibiotics can actually lead to repeated ear infections in your child. Specific chiropractic care, like what we offer at Humfeld Chiropractic & Nutrition Center, can greatly benefit kids. For many kids, their way of telling us they have a spinal misalignment is by acting out with poor behavior or displaying one or more of the signs listed above. I recall a patient several years ago, that had fallen off of her grandmother’s countertop and a couple days later she fell off her bike. Her mother brought her in because the daughter was acting out and having way more tantrums than normal. Within just one or two visits, her daughter’s behavior and attitude were back to normal. I see similar behavior in my own two boys as well if they have a spinal misalignment. If you think your child could use an attitude adjustment, don’t hesitate to call our office at 507-333-5388 and schedule an appointment for your child. Their health and behavior and your sanity are depending on it.

Prep Time: 15 minutes Cook Time: 50 minutes Total Time: 1 hour 5 minutes Course: Breakfast/brunch Cuisine: Paleo Servings: 8 servings Ingredients 1 Paleo Pie Crust recipe baked for 7 minutes (see recipe below) 5 slices bacon nitrate free, cooked and crumbled, OR cooked ham, if preferred 3 TBSP cooking fat of choice bacon fat, coconut oil, ghee, etc, divided 3 1/2 cups fresh broccoli florets chopped into small bite-size pieces 1 small onion sliced thin 2 cloves garlic minced Sea salt to sprinkle on onions and broccoli 1/2 tsp sea salt for the egg mixture 6 large eggs 1/3 cup canned organic coconut milk full fat is ideal, though you can get away with the light version 2 1/2 TBSP nutritional yeast (this gives it the cheesy flavor) 1/2 tsp mustard Instructions RECIPE NOTE: PREP TIME does not include the time needed to prepare your selected crust. Preheat your oven to 400 degrees. Cook your bacon until crisp and set aside to drain. In a separate skillet, heat 2 Tbsp bacon fat or cooking fat of choice over low heat, add the sliced onions and stir to coat. Sprinkle with salt, and continue to cook over medium-low/low heat for 15 minutes, stirring to avoid burning, until a deep golden color** Meanwhile, heat the remaining Tbsp of cooking fat in a separate skillet over med heat (I used the skillet where the bacon was cooked) and add the broccoli. Toss to coat and cook for about a minute, add the garlic and continue to stir and cook until the broccoli is bright green and slightly softened and garlic is soft, then remove from heat. Drain excess fat from caramelized onions and add them to the broccoli and garlic. In a large mixing bowl, whisk or blend together the eggs, coconut milk, nutritional yeast, salt and mustard Fill the partially baked crust with the broccoli mixture plus the cooked and crumbled bacon, then pour the egg mixture over the top, careful not to let it overflow. Bake in 400 degree oven for about 25-30 minutes until center is set. You may need to use a foil tent to avoid over-browning the crust halfway through. Allow to sit at least 15 minutes before slicing and serving. Enjoy! Store leftovers covered in the refrigerator for up to 4 days. Paleo Pie Crust Recipe: Ingredients 1 cup almond flour 2 TBSP coconut flour 2/3 cup tapioca flour 1/2 cup palm oil shortening or grass-fed butter (or combination of both) 1/2 tsp coconut sugar 1/2 tsp fine grain sea salt 1 large egg Instructions In the bowl of a food processor, pulse all ingredients EXCEPT egg to create thick crumbs, then pulse/process in the egg until a dough forms. Gather the dough into a ball prior to rolling or pressing into your pie dish. If the dough is overly sticky, you can wrap it in plastic wrap and flatten into a disc, then chill until it firms up. You can also chill the dough this way until ready to use – simply remove from the fridge to soften it up prior to using. To get the dough into your pie dish, you can either: Roll out the dough into a circle between two sheets of parchment. Place your pie dish upside-down over the dough, then using the bottom parchment paper, flip the dough into the dish. Finish by pressing it into the bottom and sides of the pie dish to fit – this dough will break easily since it lacks gluten, however it also repairs incredibly easily and can withstand a lot of manipulation without affecting the final product! If you don’t wish to roll out the dough, you can simply press it into 9 inch pie pan using your hands or a piece of parchment paper. Once pressed into the pie dish, gently pierce the dough with a fork all over so it doesn’t puff up while baking. For a partially baked crust, bake at 375 degrees F for about 6-8 minutes, or until barely set. For a fully baked crust, bake at 375 degrees F for 15 mins or until very lightly browned. You can use a foil tent to avoid the edges browning too much. Use for quiches, or any one-crust pie, sweet or savory! For double crusted pies, the recipe can be doubled and the dough formed into two balls of equal size. Enjoy!

Candles have been around for thousands of years. Not too far back into the past, they were used as the main light source, but today many people purchase candles for their scented wax. Do you know what lurks behind the sweet aromas in wax? Both candles and scented wax cubes are filled with carcinogens. Most wax is created using paraffin, a petroleum waste product that is bleached and deodorized. This is harmful enough by itself. When unscented wax burns it releases chemicals into the air such as oil and gasoline. These chemicals are known as toxic volatile organic chemicals, they include acetone, benzene, and toluene. Add fragrance to the mix and you now have a cancer-causing combination! The word fragrance is used in place of thousands are artificial scents and chemicals to create a pleasant smell that will slowly kill you. Burning candles have been found to be as detrimental as second-hand smoke. The chemicals released from wax have been linked to cancer, respiratory infections, asthma, skin allergies, reproductive problems, and even developmental problems to name a few. An all-natural and healthy alternative to burning candles is diffusing pure essential oils. There is an abundance of blends and recipes to create almost any desired scent. But keep in mind like any product on the market, not all oils are created equal. You should purchase pure high-grade essential oils. Another aspect to consider is the cost difference. Many see the size of an oil bottle vs the cost and a red flag goes up. What you do not realize is pure essential oils are very concentrated. A few drops can go a long way. The average cost of a large 2 wick tumbler candle is $29.50 with 75 hours of burn time but a bottle of Young Living cinnamon bark oil is $24.50 and can be used for 450 hours of diffusing time with only 2 drops at a time! That is a huge difference. You can save money on “Killer” candle sales but in the end, you are in fact purchasing a killer product. There are over 84,000 chemicals on the market while less than 1% of those have been tested for safety. Before lighting a wick or plugging in your wax warmer, consider the negative benefits to everyone in your household.

These cookies are easy to make, delicious, and no one will even know they’re healthy! Your guests won’t be able to stop eating them! Paleo + Grain Free Prep Time: 20 min. Cook Time: 10 min. Total Time: 30 min. Serves: 12-14 cookies Ingredients: 1 egg & 1 egg-yolk 2/3 cup almond butter 2 tbsp. organic coconut oil 1/4 cup molasses 1/4 cup organic coconut sugar 1 tsp. pure vanilla extract 2/3 cup organic coconut flour 1 tsp. baking soda a pinch of sea salt 1 tsp. cinnamon 1 tsp. ground ginger 1/4 tsp. all spice Extra coconut sugar for sprinkling – optional Directions: Preheat oven to 350 degrees. Prepare a large baking sheet with parchment paper In a large bowl, whisk together the egg, egg yolk, almond butter, and coconut oil until smooth. Add molasses, coconut sugar, and vanilla. Continue to mix until smooth. In a separate bowl, combine coconut flour, baking soda, salt, and spices. Add the dry mix to the wet ingredients until completely combined. At this point the dough will become sticky. Chill dough in the freezer for 5-10 minutes or until it thickens and can be scooped easily. Scoop the cookie dough into heaping tbsps. onto parchment paper. Gently flatten and sprinkle with coconut sugar, if desired. Bake in oven for 8-10 minutes or until the tops crack – do not overbake!! The cookies will become firmer and chewier as they cool. Allow to cool completely on wire racks. Enjoy!

Chicken Lettuce Wraps Recipe This is a great healthy option to consider while completing the GI Flora Balance Program! Avoid any ingredients that may cause sensitivities for you. Ingredients: Chicken fillets (barbecued or baked), chopped Large lettuce leaves 1/2 avocado, chopped 1 tomato, sliced 1 shallot, sliced 1 teaspoon Basic Vinaigrette Freshly ground black pepper Directions: Place cooked chicken in lettuce leaf and sprinkle with black pepper. Add avocado, tomato, shallots, and vinaigrette dressing. Wrap together in lettuce leaf. Enjoy! :)

Insulin is a hormone that is naturally made in the pancreas to help the body absorb glucose from the blood. The ability to absorb glucose allows the body to use it for energy. When the cells are unable to absorb, resulting in insulin resistance, the glucose levels are elevated in the blood and leads the body to store this excess sugar as fat instead of using it for energy. The after-affect leads to cravings for sweets and a feeling of sluggishness. The higher volume of sugar you consume, the more likely insulin resistance will occur and lead to Type 2 Diabetes. Here is a list of symptoms associated with insulin resistance: Excess abdominal fat Cravings for carbohydrates and sugary foods Frequently experiencing a “sugar crash” Experiencing “Hangry” Development of a buffalo hump – a build-up of fatty tissue at the base of the neck, which can also affect spinal alignment. Gynecomastia Syndrome – development of breasts in men or excess fatty tissue build-up over the pectoral muscles. The feeling of euphoria or “buzzed” after food consumption Abnormal blood work Development of Thyroid Disease Female hormone imbalance Mood swings An individual who is overweight, lacks physical activity, was predisposed from a parent, or has a history of hypertension, gestational diabetes, abnormal cholesterol levels, or polycystic ovary syndrome is at a higher risk of developing insulin resistance. Those who are over the age of 45 are also included in that high-risk group. Furthermore, a prolonged increase of glucose in the blood from insulin resistance can lead to several other health complications besides Type 2 Diabetes. You will find that list below. Increased inflammation High cholesterol Elevated or high blood pressure Decreased ability of the liver to detox Abnormal fluctuation in neurotransmitters Increase in oxidative stress levels Increased estrogen levels in men Increased testosterone levels in women You can see from the lists of symptoms and potential health complications, that insulin resistance can be detrimental to one’s health. The main preventative for this condition is to maintain a healthy diet to reach optimal health. “You are what you eat” is a cliché statement but so much of our body’s ability to properly function comes from what we fuel it with. Check out the sugar quiz below. You can score yourself to see how much sugar is affecting you. A QUIZ to see if you are sugar-addicted Taken from Dr. Nancy Appleton’s Lick The Sugar Habit Answer each of the following questions as truthfully as you can using true or false. I do not eat refined sugar every day. I can go more than a day without eating some kind of sugar-containing food. I never have cravings for sugar, coffee, chocolate, peanut butter, or alcohol. I’ve never hidden sweets around the house so I can eat them later. I can stop after eating one bite of a pastry or one piece of candy. There are times when I have no sugar in the house. I can have sweets in the house without eating them. I can go at least 3 hours without eating without shakes, fatigue, or bad moods. I do not eat something sweet after every meal. I rarely drink sweetened coffee, eat donuts or sweet rolls for breakfast. I can go more than an hour after waking without eating. I don’t drink sweetened soft drinks every day. Quiz Results If you answered “false” to more than four of the statements, chances you are probably sugar-sensitive. You are probably allergic to sugar and also addicted to it- the same way an alcoholic is addicted to alcohol. You crave sugar, have withdrawal symptoms when you don’t get it, and probably feel better for a short time after you’ve eaten it. If you are eating sugar to feel better, you are actually making your condition worse. If you answered “false” to four statements or fewer, it doesn’t mean you don’t have a problem with sugar. You may not be addicted to it, but perhaps you don’t quite realize just how much sugar you are eating. Here are a few helpful links to programs offered by Standard Process to help you detox and live a healthier life. The 21-Day Purification Program 10-Day Healthy Inflammation Response Program 10-Day Blood Sugar Support Program If you or someone you know suffers from anything mentioned above or has concerns about how the sugar you/they consume is affecting your or their health, please come in to see Dr. Lisa. You can discuss the benefits of Nutrition Response Testing. Don’t forget to ask about the Medi Herb product Gymnema. This product can help to curb sugar cravings.

Are you tired from lack of sleep and everyday stress? Or could it be something more like adrenal fatigue? Many do not realize the connection between properly functioning adrenal glands and other health systems. There is a direct correlation between the cardiovascular system, endocrine system, and hypoglycemia. Ill-functioning adrenals can lead to many health complications. The adrenals are small triangular glands that sit above each kidney. The sole purpose is to produce hormones that regulate the body’s immune system, metabolism, blood pressure, libido, and helps control the body’s response to stress. If you have ever heard of the “fight or flight” modes, this is controlled by the adrenal glands. A poorly functioning adrenal system can attribute to your autonomic nervous system being blocked or switched. The adrenal glands regulate the production of cortisol, aldosterone, epinephrine, and noradrenaline (norepinephrine). Cortisol is the hormone needed to control how your body uses fats, proteins, carbohydrates, and reduces inflammatory reactions. Aldosterone controls blood volume and pressure by regulating sodium and potassium levels in the blood. Epinephrine is your “fight or flight” hormone. A release of epinephrine causes your heart to beat faster and increases blood flow to both the brain and muscles. Epinephrine also helps the body turn sugars into fuel quickly. Now, Noradrenaline (Norepinephrine) constricts the blood vessels and helps to maintain your blood pressure in stressful situations. Now, what is adrenal fatigue? Adrenal fatigue, also known as adrenal insufficiency, is the result of your adrenals improperly functioning. This is one of the leading causes of cardiovascular disease (CVD). Adrenal fatigue often presents as a strange sensation such as heart palpitations, the feeling of weakness or shakiness, and mood swings. It can also present as Ongoing fatigue, Hypoglycemia, Abdominal pain, GI problems, Change in appetite, Change in moods, such as depression or irritability, Salt cravings, Muscle weakness Having too little cortisol can be fatal if ongoing adrenal fatigue is not treated. Those with an autoimmune deficiency can be more at risk. The most common form of adrenal insufficiency is Addison’s Disease. With Addison’s Disease, a crisis may present symptoms of a stroke. These include weakness, slurred speech, dizziness, nausea, confusion, and chronic fatigue. What can you do to help reset and heal your adrenals? The best thing you can do is to rest. Your body needs both adequate and regular sleep. (Click here for more information to help improve your sleep) Most adults need 7-12 hours of good sleep for their bodies to rest and recharge. A great way to reset your internal alarm clock and help heal your adrenals is to turn off your physical alarm clock. Allow your body to naturally fall asleep and wake on its own for a couple of days to restore the natural circadian rhythm. Do not be surprised, but gentle exercise is also a great way to help heal your adrenals. Not only will exercise offer a release of endorphins, but it can also relieve stress, lower blood pressure, and help to prevent illness. Getting outside to spend time in the fresh air can help to reduce stress and improve mental clarity. Taking a brisk walk outside can be a great way to do just that, as gentle exercise, stress reduction, and getting outside are all recommended to help your adrenals heal. Taking a few minutes to exercise outside can be a trifecta reset for your adrenals. Another important factor is diet. A poor diet can affect all your organ systems. You should avoid foods high in sugar and excess fats. A well-balanced diet rich in both fruits and vegetables, lean proteins, and healthy fats is a great way to help your body heal. This will also leave you feeling more energized and help provide your body with the nutrients it needs. Another great addition to your diet is herbal teas. They can be nutritive and energizing. Evening blends with Chamomile may also offer a more natural remedy to help improve your ability to fall asleep. If you would like to have your adrenal function tested or know someone who could benefit from it, please call our office at 507-333-5388 or ask at your next appointment.

Fear can hold you back in your career, your relationships and it can keep you from achieving your dreams. Fear should keep us alert and safe – like the beam from the lighthouse warning ships of submerged dangers. But too much fear, like a super-beam of light blinding the ship’s captain, can cause the loss of the very thing we feared losing. The Fear of Rejection – The fear of rejection is an irrational fear that has you convinced that people will not accept or approve of you due to your opinions, looks, personality, values, beliefs, or behavior. The Fear of Failure– The fear of failure is a fear that can often cause a person to live so cautiously that they either have a reluctance to try new things or they cause themselves to be overly stressed to complete everything to a level of perfectionism. This fear can stem from childhood and carry into adulthood and will often lead to low self-esteem and self-sabotage. The Fear of Uncertainty– The fear of uncertainty is the tendency to fear things or situations in which you are not knowledgeable. This can cause a person to become overwhelmed with details, especially with planning future events. A person who was afraid of the unknown will often plan for multiple outcomes or try to overcompensate by attempting to control the outcome of future situations. The Fear of Change– The fear of change is an unreasonable fear of trying new things or making changes to one’s normal routine. Many have a fear of change because with change comes the uncertainty of failure and rejection, which can be linked to the above-mentioned fears. The Fear of Loneliness– The fear of loneliness is the fear of being by oneself. This can be extended to not only fear of being alone at any given time or fear of not having people to spend one’s life with. This can stem from extended periods of time alone or from failed past relationships. Both of those can lead to low self-esteem and may cause a person to have an irrational fear, therefore they are often people-pleasing and searching for someone to be with them. This is not only mentally challenging but can also lead to more health challenges and create a force that holds you back in life. The Fear of Being Judged– The fear of being judged is a self-suppressing fear of others’ disapproval. This fear causes one to hold themselves back from trying new things or performing tasks if they may appear as less than perfect in the eyes of another. The Fear of Something Bad Happening– The fear of something bad happening is often called anticipatory anxiety, which can be applied to many situations but mostly to things we can not predict. It causes a person to always think of the worst-case scenario and they will often believe that is undoubtedly the only possible outcome. This fear will cause extremely high levels of anxiety in a person. It can often lead to depression as well. The Fear of Getting Hurt– The fear of getting hurt can apply to mental/emotional pain and physical pain. This fear will often lead a person to hold back from personal relationships or activities where there is a potential to experience a negative outcome that will lead to physical trauma or emotional turmoil. This can lead a person to appear withdrawn when in a relationship or friendship and cause a reluctance to try new experiences. The Fear of Inadequacy– The fear of inadequacy is the fear of not being good enough, whether that is to complete a task or with life in general. A person with this fear will often seek approval from others and need constant reassurance. A person with this fear will often exhibit feelings of shame. The Fear of Loss of Freedom– The fear of loss of freedom is the constant dread of losing one’s autonomy which makes a person their own individual. This fear can be as crippling as claustrophobia. People who experience this fear will have a reluctance to commitments. This can also apply to those who are excessively worried about losing their rights. Once you can face your individual fears, you can start seeing the good in yourself. Each person has their own special traits and characteristics that make them unique. The ability to overcome fear starts with self-love. Dr. Lisa can help you begin to heal and overcome the obstacles in your life that are suppressing you. Please call our office to learn more about how we can help you emotionally, mentally, and physically transform into the best version of yourself!

What is MTHFR? MTHFR is an acronym for methylenetetrahydrofolate reductase, which is a gene that helps the body process the amino acid homocysteine. At birth, you receive 2 MTHFR genes, one from each parent. It is possible to have no mutations, one mutation, or a mutation on both. The two most common variants are the C677T and the A1298C. Research has shown that having one of either or 2 copies of the A1298C poses no health risks. However, those who have two copies of the C677T or one of each mutation are at a heightened risk for health complications. Now, why is this important to know? Once a genetic mutation occurs, the MTHFR may not be able to properly function leading to elevated or unbalanced homocysteine and low folate levels, which may lead to health complications. Some conditions that may develop due to MTHFR mutations are: depression anxiety bipolar disorder schizophrenia heart disease blood clots, stroke, or embolism colon cancer acute leukemia chronic pain and fatigue nerve pain migraine multiple miscarriages congenital and developmental disabilities low muscle tone failure to thrive small head circumference Symptoms of unbalanced homocysteine, folate, and Vitamin B12 deficiency: chronic fatigue shortness of breath general weakness tingling or pain in your hands and feet dizziness mouth sores constipation, loss of appetite, or unexplained weight loss changes in mood High levels of homocysteine may also be caused by the following: diabetes high cholesterol high blood pressure hypothyroidism obesity certain prescription medications Some individuals may have the gene mutations and not be aware of it, especially since the symptoms and conditions will vary from person to person. Having an MTHFR mutation can be especially concerning for women during pregnancy. Mutations to the MTHFR gene have been linked to miscarriages, preeclampsia, and birth defects such as spina bifida and anencephaly. How do you find out and what can you do about MTHFR mutations? Genetic lab testing is the only way to confirm a diagnosis. Most often supplements will be prescribed to balance the homocysteine and folate levels. There are several natural ways to manage your health with an MTHFR mutation. Most importantly is a proper, well-balanced diet. Implementing folate-rich foods into your diet can help manage low folate levels. Swapping animal-based proteins for plant-based such as beans, lentils, and peas can help. Both, fresh fruit, and vegetables, as well as fresh juice from both, is recommended. Peanut butter and sunflower seeds are also high in folate and can help manage those levels. Besides a healthy, well-balanced diet, a regular exercise routine and adequate sleep will help your body stay healthy. If you or someone you know suffers from the above-mentioned conditions or symptoms, please talk to Dr. Lisa about having genetic testing done to identify if an MTHFR mutation is present. Knowing its presence will greatly benefit your health!

Tuna Lettuce Wraps: 10 oz cooked tuna ½ cup plain Greek yogurt 1 celery stalk ¼ cup diced red onion ¼ cup diced dilled pickles 1 Tbsp Dijon mustard Lemon juice Salt & pepper Lettuce leaves Directions: Cook tuna. If using canned tuna, tuna in water is a healthier choice. Dice your vegetables. Mix all ingredients and season to taste. Serve on lettuce leaves for a crunchy refreshing meal, that is both healthy and delicious.

What is Tech Neck? Tech neck happens when people spend too much time with their head and neck extended too far forward over their body while looking at their phone or computer screen. It can also occur when people repeatedly tuck their head down over their chin and hunch their shoulders forward while looking down at their electronic device in their hands. At 0 degrees of head tilt (neutral neck), your head weighs about 12 pounds. As you can imagine, the further forward the head tilts and the neck bends, the heavier the head becomes. By 30 degrees of head tilt, your head weighs 40 pounds. By the time your head is at 60 degrees, it weighs about 60 pounds. It’s just like holding a small child on your shoulders. The condition of tech neck can have a profound impact on the whole body, not just the neck. The more you look down, the more your head moves forward, which results in shifting the center of gravity. Then the upper spine shifts backward to counteract the forward head shift. Furthermore, the hips then tilt forward to compensate for the upper spine. You can see how one area of the body under stress affects adjacent areas. Signs of Tech Neck Neck pain Shoulder pain Headaches Tingling in the thumbs or hands Blurry vision Ways to Reduce Tech Neck Hold the device at eye level as this negates the need to crane your neck. Look down with your eyes and not your head. Take a three-minute break for every 15 to 20 minutes spent on your device (you can set auto reminders for this). The more typing you do, the more frequent you should take breaks. Use a phone or tablet holder so your arms and shoulders can relax. Be mindful of your posture. Your head should be in a neutral position, your wrists straight and your shoulders as relaxed as possible. Tensing muscles in the neck and shoulders will lead to chronic muscle issues and pain. Get regular upper cervical chiropractic adjustments to keep your body and spine aligned. Additional support for tech neck Click here for a video to learn more about tech neck and how custom orthotics or a custom pillow from Footlevelers can help your tech neck.

There are many health benefits of both apples and sweet potatoes. When you combine these two foods into this delicious side dish, you get double the health benefits! Benefits of apples & sweet potatoes include: Stimulate weight loss Balance blood sugar Improve your vision Strengthen immunity Improve fertility in women Improve cardiovascular health Paleo Cinnamon Roasted Apples & Sweet Potatoes Recipe Serves: 8 Cook Time: 40 Minutes Ingredients 2 medium organic sweet potatoes 4 cups, cut into 1” cubes 2 medium organic apples about 2 cups, cut into 1” cubes (use your favorite type of apple depending on the desired flavor) 3 TBSP coconut oil melted & divided (can substitute with olive or avocado oil too) 1 tsp sea salt 2 TBSP pure maple syrup (can substitute with honey for a different flavor) 1 tsp ground cinnamon Directions Preheat oven to 425 degrees F. Grease a large baking pan, set aside. In a large bowl, toss cubed sweet potatoes with 2 TBSP of melted coconut oil. Stir until coated. Add sea salt and stir until evenly distributed. Bake in the preheated oven for 20 min, stirring halfway through, until sweet potatoes just barely start to brown. While the sweet potatoes are baking: stir the remaining 1 TBSP of coconut oil into the apples. Add maple syrup and cinnamon and stir to combined. After 20 minutes, or the sweet potatoes have begun to brown, remove the sweet potatoes from oven and add the apple mixture and stir to combine. Return to the oven and bake for 20 more minutes, stirring halfway through. Once the sweet potatoes and apples are browned and the maple syrup has caramelized on them remove them from the oven and serve immediately! Nutrition: Serving: 0.5cup Calories: 148.1kcal Carbohydrates: 24g Protein: 1.2g Fat: 5.5g Saturated Fat: 4.9g Polyunsaturated Fat: 0.1g Sodium: 274mg Potassium: 171.4mg Fiber: 3g Sugar: 9.3g Vitamin A: 13360IU Vitamin C: 23.3mg Calcium: 26mg Iron: 0.6mg

Amino Acids are essential compounds that play an important role in our bodies. Often associated with aiding in protein utilization and rebuilding/repairing of muscle, but amino acids are vital to our body’s nervous, reproductive, immune, and digestive systems. There are 20 amino acids, while 9 of those are considered essential. The human body does not make these 9 essential amino acids; therefore, we must rely on our diet to provide adequate nutrition to receive these. These essential amino acids are most often found in the highest concentration in animal proteins such as meat, eggs, and poultry. When we consume protein, it is then broken down into amino acids to be used by the body for various processes. Those processes include muscle building and regulating immune function. The nine essential amino acids are: Phenylalanine is essential to produce tyrosine, dopamine, epinephrine, and norepinephrine. It is vital to produce other amino acids as well as the structure and function of proteins and enzymes our bodies need. Valine is involved in energy production and aids in muscle growth and regeneration. Threonine is responsible for skin and connective tissue as well as aiding in metabolism and immune function. Threonine is part of the structural proteins that your skin needs such as collagen and elastin. Tryptophan helps to maintain a nitrogen balance and is a precursor to serotonin which regulates your sleep, mood, and appetite. Methionine aids in the absorption of zinc and selenium. It plays an important role in detoxing and metabolism, which aids in healthy tissue growth. Leucine is responsible for stimulating wound repairs, the production of growth hormones, and regulating blood sugars. Isoleucine is most important for energy regulation, immune function, and the production of hemoglobin. Lysine plays a crucial role in the production of hormones and enzymes. It also aids in the absorption of calcium and is important to immune and skin health as well as energy production. Histidine produced histamine and is required to maintain the myelin sheath that protects our nerve cells. It is also vital to digestion, sexual function, immune response, and maintaining the circadian rhythm. Although 11 amino acids are considered non-essential. They can be classified as conditionally essential under specific conditions such as illness, cancer, and stress. An example of a non-essential amino acid being conditionally essential is arginine which will aid the body when fighting cancer. It is vital to maintain proper levels of amino acids to ensure your body’s functional ability. If you cannot maintain these levels through a balanced diet then supplementing may be necessary to receive the essential amino acids. Stop in or call our office to learn about ways you can improve your diet and learn about our amazing amino acid supplements.