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So you’re a gardener…or maybe a startup gardener! Wherever you land, there are some basic things that seem to apply to everyone during the stages of their gardening journey. Things like weeds, pests, and bad harvests show up in every garden. You’ll have tricks up your sleeve that will help you succeed from the day the seed goes in the ground ‘til the day you harvest it. Using essential oils in the gardening process helps us garden in a way that results in fruits and veggies that have been lovingly cared for. You can even achieve that affordably, sustainably, and without the use of harsh chemicals. It’s no secret that bugs can totally ruin your garden plans. You could use insecticides or sprays made from harsh chemicals. These harsh chemicals can lead to bioaccumulation of toxins in your body (and even in your plants) that are linked to chronic illness and disease! Pure sesame oil and a carefully selected blend of essential oils traditionally used for their bug-repellent properties come together to make up all 99% of the active ingredients in this formula. The other 1%? Vitamin E. That means you can use it on your little ones and not worry about the synthetic chemicals used in many traditional repellents. Outdoor Spray 2 oz. Witch Hazel 2 oz. distilled water 20 drops Thieves 20 drops Lemon 20 drops Rosemary 20 drops Citronella Mix together in a 4 oz. glass spray bottle. Shake before each use. You should spritz this on your plants once at night. Doing it in the morning may burn the leaves as the sun rises. What about the pets we love and adore but can’t seem to keep out of our gardens? A simple and safe way to encourage them to stay away is by using scents. Dogs dislike the smell of Black Pepper and cats dislike the smell of Rosemary And if you didn’t know already, those essential oils exist! Perfect! Pets Be Gone Recipe Drop 5-10 drops of Black Pepper essential oil (for dogs) or Rosemary essential oil (for cats) in a shallow pan of warm water. Whisk until oil is spread throughout the water. Take old washcloths or scraps of clothing and tear into long, skinny strips. Soak the strips in the water for about 30 minutes to absorb the oils. Dry them out, then tie them around stakes or plants to keep those animals at bay. Did you know that some plants self-pollinate? Fruits like peppers can stand alone and produce fruit. Not every plant does that. Lots of them need the help of cross-pollination between male and female plants! Know who helps with that?! POLLINATORS! Bees and butterflies are some of the friendliest insects you can get into your garden! Without them you’ll have measly harvests and be disappointed that all your hard work didn’t result in the delicious produce you wanted! Pollinators are attracted to the smell of flowers and luckily some of our wonderful essential oils are distilled from flowers… so convenient! Create a spray using essential oils to spritz on the flowering buds of your garden to encourage pollinators to come in and get the job done! Pollinator Attraction Spray Pollinators are attracted to the smell of flowers. Add 6-8 drops of Lavender and Orange essential to a 4 oz. glass spray bottle. Top with distilled water. Shake, spray, and party with the pollinators! You can waste SO many hours on weeds. Summer is short enough, let’s not spend unnecessary time dealing with weed overgrowth! If you’re like me and trying to get rid of unwanted plant growth that doesn’t involve harmful chemicals (linked to so many neurological, hormone, and overall health imbalances) just know there are some safe alternatives. Weeds HATE Cinnamon so try your hand at this easy DIY. Wither the Unwanted Weeds Spray Add 25-50 drops of Cinnamon Bark in a 4 oz. glass spray bottle. Top it off with distilled water. Shake and spray at offenders. Douse roots and leaves as needed. Sometimes ‘unwanted friends’ begin to grow on our beloved plants. That can cause poor growth, bad harvests, or even plant death. They can block the pores of the plant responsible for breathing and eventually choke out the plant completely. They can also steal vital nutrients from the plants which significantly decreases the amount of your harvest! We don’t want that! Plant Love Spray 10 drops Tea Tree 10 drops Peppermint 10 drops Citronella Mix in a 4 oz. glass spray bottle. Top off with distilled water. Shake and spray along affected parts of the plant during your gardening chores! Companion Planting As a long time gardener maybe you’ve heard of companion planting. And if you haven’t heard, let me enlighten you! Some plants play well together; others do not. This is because every plant has certain nutrients that it uses from the soil for growth and fruit production. Also, plants excrete certain byproducts back into the soil that can either help or hinder your harvest! When you grow two types of plants next to each other that both rely strongly on nitrogen for growth, they will compete and overuse the nitrogen in the soil and starve each other out! Corn and tomatoes are an example of plants that don’t play nice. Conversely, if you plant two types of plants next to each other that eat different nutrients they will work together to promote each other’s growth. A good example of this is tomatoes and carrots. They work together in the soil. Therefore, plant them next to each other and it will result in a more bountiful harvest. So what does this have to do with essential oils? Well, essential oils are made from plants so consider using oils in place of your companion plants. For example, if you are looking to plant Lavender next to Green Beans, grab your Lavender essential oil instead. Create a “Companion Spray” to use on the soil and leaves of the plant using this guide. Add 10-15 drops of the corresponding essential oil to a 4 oz. glass spray bottle. Top with distilled water; shake before each use. So easy! PLANT COMPANION PLANTS Green Beans….....…… Lavender, Basil Broccoli………….....…. Basil, Thyme Carrots…….....……….. Sage Cucumber…….....……. Sage Onion…………...……. German Chamomile Potatoes……….....…… Basil, Sage Tomatoes……….....….. Basil Get your garden off to the right start with Young Living essential oils. Order your oils today so they are ready to go once your plants are in the ground. To order these oils and others from Young Living, click here.

Women’s health has become a highlight in news articles and on every magazine cover. Perhaps you, your sister, daughter, mother or friend have complained about the following: Infertility Yeast infections Skin conditions Weight control Menstrual irregularities PMS Menopausal symptoms Chronic bladder problems Many women turn to medicine for a fix. They end up taking more and more pills to help them feel better. The problem with it though, is those medications can create even more problems. Yet, there is another group of women who are taking charge of their health. They are going to the root of their health concerns to find answers. Some are finding that with care, their symptoms are getting better and some challenges are even disappearing. Take menopause for example. The medical community treats it as a disease and prescribes medications such as hormone replacement therapy to “deal” with the change. Women are afraid of what will happen because of all the negative things we hear. However it is a biological process that happens naturally. There are things that are unnatural that DO have an affect on our bodies. Things like processed sugar, foods that contain preservatives, hormones, antibiotics, pesticides, herbicides and fungicides all bring about changes in our bodies that make us react adversely. People are told that it is natural to put those things into our bodies and for some their main diet consists of processed food and an unbalanced diet, not to mention the additives that are intentionally and unintentionally added. But the more we learn, the more cautious we become. Some have found their best results have come from Nutrition Response Testing. The symptoms we experience most always have a hidden health problem. Take a look at this example from a professional woman who had been experiencing hot flashes: “I had been feeling very well since beginning my (Nutrition Response Testing) program… having eliminated back and shoulder pain, headaches, etc. But my hot flashes and night sweats were still a problem. One food that I really enjoyed and tended to eat too much of (snacking on them throughout the day) was cashews. After being tested for and advised to stoop eating them: Bingo! One day later my hot flashes had totally disappeared and have not returned.” Or this one… “I began to have severe menopausal symptoms starting about a year ago. The hot flashes during the day and the night sweats during sleep were terrible. I remembered how my mother suffered during her climacteric and how many years it took before she was over these problems. I asked my longtime acupuncturist, Paul Rosen, to help me lessen these menopausal symptoms. He started me on a (Nutrition Response Testing) program in which I use a special herbal treatment along with a diet plan. I began to feel much better within a week. The night sweats and hot flashes are pretty much gone and I sleep comfortably every night.” Here food elimination and diet or adding a supplement, were simple solutions. Going to the root of the symptoms rather than taking in more medications that would only cover over the problem was the answer. Through testing, you too can take charge of your health and experience help for your health issues. Click here to schedule an appointment and take charge starting now! For more information please see the book, The Great Health Heist from which these example was taken.

Are you craving comfort food but don’t want to give in? Try our Paleo + Gluten Free + Dairy Free Mac & Cheese! Ingredients: 1 1/2 heads cauliflower 2 tbsp. grass-fed butter or coconut oil 1/2 tsp. salt 1/2 cup water 1 small yellow squash or butternut squash – cut into small cubes 1 small carrot – peeled and diced 1/2 small sweet onion – diced 1/2 tsp. garlic powder 3/4 tsp. ground mustard 1 tsp. salt 1 can coconut milk 1 egg yolk Pepper – to taste Directions: For the cauliflower: 1. Cut the stalks and leaves off of the cauliflower and break it into small pieces. 2. Add the cauliflower to a large sauté pan as well as the 2 tbsp. butter, ½ tsp. salt, and water. Place on medium/high heat and cover with a lid. Let the cauliflower stead inside the pan for about 5 minutes, until mostly tender. (Make sure to check the water levels every few minutes to make sure that it doesn’t all evaporate). 3. When almost tender, remove the lid and let the cauliflower sauté for a minute or two. Turn heat off, cover, and keep warm until ready to toss in the cheese sauce. For the cheese sauce: 1. Heat the 2 tbsp. butter in a saucepan over medium/high heat. Add the squash, carrot, onion, garlic powder, mustard, and salt to the melted butter. 2. Sauté for 5 minutes, or until onion is translucent. Add the can of coconut milk to the saucepan and simmer for about 10 minutes, or until the vegetables are tender and the coconut milk has reduced by 2/3 and is thick. 3. Pour the vegetables and coconut milk into a blender and puree until very smooth. Immediately add an egg yolk to the puree and blend well. (The hot puree will cook the egg which will thicken the sauce and give it a rich texture). 4. Pour over the hot cauliflower and toss to cover. 5. Serve. :)

12 muffins Ingredients: Gluten free non-stick cooking spray 3 cups blanched almond flour plus more for preparing the pan ½ teaspoon baking soda ½ teaspoon kosher or fine sea salt 2 large eggs ½ cup honey 2 teaspoons pure vanilla extract 1 heaping cup unsweetened applesauce ¾ cup dried/unsweetened apricots, chopped 2 tablespoons sliced almonds Directions: Preheat oven to 350 degrees. Spray a standard muffin tin with cooking spray and sprinkle a little almond flour into each cup. Shake the pan to coat the cups with almond flour, tap out any excess. In a large mixing bowl, whisk together the almond flour, baking soda, and salt. In a medium mixing bowl, whisk together the eggs, honey, vanilla, and applesauce. Stir the applesauce mixture into the flour mixture. Fold in the apricots. Divide the batter evenly among the prepared muffin tins. Sprinkle the almond slices on top of the muffins. Bake for 25 – 30 minutes or until a toothpick inserted in the center comes out clean and the muffins are browned. Let cool in the pan for 15 minutes.

Summer Solstice is upon us this Thursday, June 21st. There are several different ideas surrounding the meaning of the solstice depending on culture, religion, and scientific evidence. In some cultures the belief is that the solstice is a time of renewal and we love that concept. As we move through the ages we grow by trying new things and creating new habits. At Humfeld Chiropractic & Nutrition Center we believe in the idea that change is good, however challenging it may be, like: changing dietary habits, letting go of or obtaining new relationships, swapping chemical ridden products with more natural products, starting a new exercise routine, etc. For the sake of this post we would like to discuss swapping your old bug spray and sunscreen with more natural options. Many of the bug sprays contain chemicals that can wreak havoc on your nervous system, cause asthmatic symptoms, and irritate the skin while many sunscreens contain chemicals which potentially disrupt the endocrine system (which controls the hormones in the body). Luckily there are more natural alternatives that I’d like to share with you. I currently use the bug spray and have used the sunscreen, both have worked very well and smell great too! Let us know what you think and if you’d like to purchase high quality essential oils to use in your homemade bug spray or sunscreen, contact us for more information at (507) 333-5388 or info@humfeldchiropractic.com

Numerous studies have looked at what happens to kids that have been the victim of bullying. Some of these studies also look at the what happens to these children over a 50 year period of time. The mental and emotional trauma of bullying can have a lifetime of negative effects on a person. According to a study published in Am J Psychiatry, victims of bullying developed higher rates of depression, anxiety, and suicide than their non-victimized peers. Childhood bullying victimization was associated with a lack of social relationships, economic hardship, and poor perceived quality of life at age 50. (1) Besides the mental health effects that show up later in life as a result being bullied as kid, there other negative effects bullying has on the body. According to a study by Cambridge University Press, bullied children are at risk of increased levels of CRP (C-Reactive Protein is marker for inflammation) and obesity. Services at Humfeld Chiropractic & Nutrition Center that can help someone who is the victim of childhood bullying: Aroma Freedom Technique B.E.S.T. Hypnosis Reiki Sources: 1. Takizawa, R., Danese, A., Maughan, B., & Arseneault, L. (2014).4Adult Health Outcomes of Childhood Bullying Victimization: Evidence From a Five-Decade Longitudinal British Birth Cohort. Am J Psychiatry 171(7):777-84. 2. Takizawa, R., Danese, A., Maughan, B., & Arseneault, L. (2015). Bullying victimization in childhood predicts inflammation and obesity at mid-life: A five-decade birth cohort study. Psychological Medicine, 45(13), 2705-2715.

n Dan Buettner’s book, The Blue Zones, he identified five places in the world where people lived to be 100 at ten times the average rate. In the Blue Zone the health and fitness of the people in those areas was extremely outstanding and they live much longer and much healthier lives on into a much riper old age. These people are said to be very vibrant in health and in strength and even look and act many years younger than their actual ages. The original Blue Zone people were from the following five areas of the world. Okinawa, Japan Sardinia, Italy Loma Linda, California Nicoya, Costa Rica Ikaria, Greece The Blue Zone people practice what is known as the Power of 9. Power of 9 #1 Move Naturally The people in the Blue Zones just move naturally. So many of us have a sedentary lifestyle, whether that’s sitting behind an office desk all day OR retired and watching tv. It is suggested that we move naturally and daily for at least 20 minutes a day. #2 Know Your Purpose We’re ALL here for a reason. I honestly believe that. I think I know my calling – but what’s YOURS? Why are YOU here? Do you know your purpose in life? We all have a purpose and if we don’t know what it is – we need to sit down and ponder that thought until we come up with our own answer. #3 Have a Down Shift Hour All of the people of the blue zones have a “downshift hour” each day and that’s just a time when they take a few minutes to an hour to ‘rewind.’ Whether that’s just taking a break to rest or setting down to chit chat with someone close for a bit. #4 The Crucial 80% Rule The 80% rule and that’s stop eating when you are 80% full. It is said that the blue zone people don’t set down to a table with full bowls of this and that and get refills when they finish one or two or three things on their plates but they fill their plates at the counter and they don’t overfill their plates and when that plate is empty they’re done. #5 Plant Slant They do eat meat, but they consider it more like a condiment and they eat only the healthiest and most lean meats and only about twice a week. Beans and lentils are the backbone of their diets. And they ‘say’ that snacking on a handful of nuts a day will add a few years to your life if you’re doing all these other things to be healthy. #6 Wine @ Five Wine has been shown to reduce the risk of heart disease, certain cancers and slow the progression of neurological disorders like Alzheimer’s and Parkinson’s Disease. Limit your daily intake to one glass for women and two glasses for men. Enjoy your drink over a meal or social hour with friends to experience the full benefits of Wine @ Five as the social interaction is an important component of this Power 9 principle. If you don’t drink alcohol, you can still benefit from the social connections aspect by sharing a cup of coffee or healthy smoothie with a friend. #7 Belong There were 263 centenarians interviewed for the study by National Geographic on the blue zone people and of all of those 263 there were only 5 that did not belong to a civic or faith-based organization. These researchers say that being a part of a faith based service at least once a week can add 4 to 14 years to your life. #8 Put Family and Loved Ones First The people of the blue zones put their families and those they love the most – first in their lives and how in the world can you go wrong when you make that one of the rules you live by. This can take shape in many ways, from caring for your children or your aging parents and grandparents to being in a positive, committed relationship, which can add up to 6 years of life expectancy. #9 Have a Close Knit Group of Friends And they say that one of the 9 power points to living a healthy/happy life is being a part of a close knit/friends group. Assess who you spend time with outside your own home and then to proactively surround yourself with the right kinds of friends’.

Eating with your family and friends on a regular basis has been associated with improved social skills, better-eating habits, and fewer behavioral problems in teenagers. It is also helpful for reducing stress in adults. Every year, October serves as Eat Better, Eat Together Month. While the history of the day is unknown, it is meant to promote better eating habits and encourage us to share more meals together. Below are some reasons why we should participate in eat better eat together. It focuses on food: Many of us have simply forgotten how to enjoy a meal. This month shines a spotlight on one of the most important things we do to survive. That would be eating. It encourages community spirit: We often have no clue what is going on in the lives of those closest to us. The month is meant to foster a community spirit through sharing meals. It helps us make better food choices: The month-long observance encourages us to be more aware of what we’re eating. That triple burger might taste delicious, but if that’s all you are having, you are missing out. We have put together some recipes you can prepare and enjoy with your family and friends. Paleo/Whole 30 Coconut Lime Chicken Recipe Cauliflower Mashed Potatoes Dairy-Free, Nut- Free, & Dairy Free Brownies

You may not know this but, you have more control over your breast cancer risk than you think, even if you have a family history of it. Only 5 to 10 percent of breast cancers can be blamed on inherited gene mutations. While genetic predisposition is significant when present, it’s empowering to realize that the majority of all breast cancer cases are under our control, in the choices we make every single day. Examine your breasts as soon as you start menstruating, you should be doing monthly self-exams on your breasts to recognize lumps and bumps and spot changes in the future more quickly. Do thermography or ultrasound scans along with self-exams starting at age 40. Thermography doesn’t use radiation like a mammogram. Mammograms are known for a high rate of false positives and have been associated with overdiagnosis and treatment of breast cancer. Eat plant strong. Every time you eat, you move yourself closer to—or further from—cancer, and there’s no denying that a plant-based diet is best for the breasts. Plants, legumes, and 100 percent whole grains provide nutritional armor for cancer risks. Too many animal products can increase cancer risk, namely by elevating estrogen, which fuels 80 percent of all breast cancers. Eat these three, cancer-fighting foods daily. Although the plant kingdom is loaded with good-for-breasts food, broccoli, berries, and ground flax should be in your daily lineup. Eat a half cup of raw or steamed broccoli for its cancer-reducing isothiocyanates. Steam it or eat it raw, but chew broccoli thoroughly to break down the cell walls and let the molecules mix, creating sulforaphane. Sulforaphane helps seek out and destroy breast cancer cells. Berries contain a substance called ellagic acid, which helps in the prevention of breast cancer. Limit the alcohol you drink. Don’t be duped into thinking alcohol is “safe,” as a study from the journal Lancet concluded there is no safe level. Alcohol weakens your immune system, increases estrogen levels, and interferes with your body’s ability to convert folate into its DNA-protective form, methyl folate. This is why alcohol is considered a risk factor for breast cancer. You should consider supplementing with methyl folate. If you do drink, the American Cancer Society advises no more than one drink a day for women, two for men. Choosing red wine as your alcohol of choose would be better because resveratrol from the skin of red grapes inhibits the formation of cancer. What’s more, red wine behaves like an aromatase inhibitor, a drug given to estrogen-positive breast cancer patients to stop the conversion of your body’s steroids into estrogen. Move more. Active women have a 20 percent lower risk of developing breast cancer than inactive women. On the flip side, being sedentary increases breast cancer risk by as much as 40 percent versus those who move at moderate levels for three to four hours a week. You don’t have to spend loads of time exercising. Even walking briskly for just 11 minutes a day can drop breast cancer incidence by 18 percent. Any activity every day throughout the week is better than doing nothing at all. Maintain a healthy weight. Excess weight has numerous health consequences, including an increased breast cancer risk. Overweight and obese adult women have a 50 to 250 percent greater risk for postmenopausal breast cancer than normal weight women. Did you know up to 50 percent of postmenopausal breast cancer deaths can be attributed to obesity. Know the red flags. If you see anything unusual in your breasts, talk with your doctor. No one will think you’re paranoid, something may be off kilter including a new lump, swelling in the breast, skin dimpling (like an orange peel), nipple discharge (that’s not milk), swollen lymph nodes, breast or nipple pain, nipple retraction (turning inward), and nipple or breast skin that’s flaking, dry, red, or thickened.

We should all devote some time each day to focus on gratitude. During the challenge, spend a few moments writing down all of the things you are feeling most grateful for at that moment. Make a list, or choose one item to elaborate on. It is up to you. Although we could stop there, gratitude is most effective when we share it. Each day, you will be asked to practice sharing your appreciation. If you are feeling especially grateful for someone one day, then share that with that person. If you’re grateful for the beauty of the autumn leaves, share that with someone, too! Gratitude is contagious! Finally, at the end of each day, you are asked to take a few moments to reflect on your day and write about the one thing you were most grateful for that day, or the highlight of your day. Everything and everyone present in your life today IS a gift. Nothing really belongs to you. Your family, friends, material possessions, and even your children are in your trusted care and are on loan to you temporarily to enrich your life, but nothing and no one is even guaranteed to be here tomorrow. That is why it is so important to recognize and appreciate the blessings we have in our lives right now and to give thanks for them. When we learn to be content with everything we have in our lives right now and view it all as a gift, we cannot help but be happy. But, if we always choose to focus our thoughts on things or people we may have lost or the things we wish we had, we will always be searching for happiness and wanting for more. In every situation you encounter, look for the good and always try to find a reason to be grateful. I believe gratitude is the secret to happiness. No matter what our situation is, choosing happiness is something we can all learn to do. We all have so much to be grateful for each day. The sun rises each morning for each of us. The perfection of nature is all around us and is available to us at any moment. When we stop to appreciate the good, we can’t help but find happiness in those moments. Take the challenge with me and discover a life of gratitude and happiness! Below is a great journal to start your Gratitude journey today!

The connection between weather and arthritis joint pain. Ever wondered if the weather affects joint pain arthritis? When the temperature changes up and down with the fluctuations in humidity it can be felt on the human body. Patberg and Rasker (2004) studied the relationship between weather changes and how that impacts joint pain. The connection exists between the weather, and arthritis joint pain. Here’s some good news to understand this phenomenon and what you can do to feel better. Results The discovery found a connection between the weather temperature, humidity, and vapor pressure (cooling of the skin) that impacts joint pain arthritis. Climate change and how vapor pressure makes you feel cooler. In warmer weather people wear lighter clothing during outdoor activities. Outdoor activity and movement increase in warmer climates, and the body feels cooler as the vapor pressure is released by wearing lighter-weight clothing. This minimizes the impact of arthritis pain on the joints due to weather. In colder weather people spend more time indoors and activity levels decrease. Heavier clothing is worn for warmth. The heavier clothing traps the vapor pressure, and the skin is not cooled as easily. Joint pain arthritis stiffens and tightens up the muscles and joints decreasing movement. Weather and Joint pain connection Weather and arthritis connect when joints stiffen, and trap vapor pressure does not breathe to cool the skin under heavy clothing. There is a saying that states, “We need to move it, or we will lose it.” Outdoor activity year-round and movement with clothing that can wick away vapor from the skin. This decreases the pain in joints. So, as the winter months begin, consider the weather and joint pain arthritis, and make plans. Find events to be involved in activities indoor/outdoor throughout the winter months and wear clothing that will breathe to keep your joint pain minimal, so you feel happy. Here is another blog about arthritis and inflammatory foods. Call Dr. Lisa Humfeld for joint pain relief at 507-333-5388.

Foot Leveler’s Take the Quiz – Do you suffer from Low Back Pain? Do you have knee pain or hip pain? When you get out of bed, do your feet hurt? Do you own different types of shoes? Are your work/dress shoes uncomfortable? If you answered “Yes” to any of these questions, read on to find out how to ease your foot pain. Everything starts with your feet as your foundation for energy and back support. Ease your pain. Your feet are your foundation for energy and back support and don’t have to hurt at the end of the workday. If you are active in sports, on your feet for 4 or more hours each workday, or wear your shoes unevenly, the Foot Levelers which are individually designed, can help you ease the pain in your feet. spine-foot health and performance. Your feet are the foundation for support to level vision, straight spinal support, knee support and energy. Foot Levelers are 100% Guaranteed. Check with Dr. Lisa Humfeld and be You again! Everything starts with your feet! Benefits: Custom orthotics help you feel your best all day long. Help to reduce your low back pain. Improves your energy as you walk! If you would like to schedule a free foot scan, contact us today!

We are all in this together! As we start the 2nd week of the Challenge, we would like to share some of our favorite recipes with you from last week. Dr. Lisa is participating in the 21-day purification and her on the go favorite this week was a Spinach salad packed with veggies, sprouts, sweet peppers, raspberries and Faribault’s very own Cry Baby Craig hot sauce mixed with olive oil as a dressing. See below for full recipe. Very Veggie Spinach Avocado Salad Ingredients: Spinach Avocado Bean sprouts Cucumber Radish Sweet Peppers Raspberries Dressing: 2 Tbsp. Extra Virgin Olive Oil 4-5 Drops of Cry Baby Craig Hot Sauce __________________________________________________________________________________ Nicole is also participating the 21-day purification challenge meat is not on the menu the first 10 days. She is freezing in these below zero temps and wanting something warm, so she opted for a vegetable soup full of veggies, kale and chickpeas. Loaded Vegetable Soup Ingredients: 2 Tblsp EVOO 1 medium yellow onion sea salt and black pepper 1 small, sweet potato 1 14.5oz can fire roasted tomatoes 4 garlic cloves minced 2 teaspoons of dry Italian seasoning 1/4 tsp red pepper flakes 4 cups vegetable broth 2 bay leaves 1 cup cherry tomatoes halved 1 cup chopped fresh green beans 1 zucchini diced 1 bag frozen peas and carrots mix 1 15oz can of chickpeas drained and rinsed 2tblsp white wine vinegar 1 1/2 cup chopped kale Directions: Heat oil and sauté onions for 5 min. Add sweet potatoes and cook for an additional 5 minutes. Then add tomatoes, garlic, Italian seasoning and red pepper flakes. Stir in the broth and bay leaves. Bring to a boil, then reduce heat and simmer for 10 minutes. Add remaining ingredients, cover and let cook 15-20 minutes or until green beans are tender. __________________________________________________________________________________ Ruth chose to participate in the 28-Day challenge, which allows meat protein from the start. Therefore, she also opted for a nice warm, hearty soup this week and made turkey chili with squash. Turkey Chili with Squash Ingredients 1 tablespoon olive oil or coconut oil 1 1/2 pounds ground turkey 1 medium onion chopped 3 cloves garlic minced 1 medium red bell pepper, seeded and chopped 1- squash baked and mashed into puree or you can use 16oz can of pumpkin 1-28oz can diced tomatoes 3tbsp. apple cider vinegar 1 tbsp. tomato paste 1 tsp. ground cumin 1tsp. cayenne pepper 1tsp. paprika 1/2tsp. ground cinnamon Directions: Heat oil in a large skillet over medium-high heat. Add turkey and cook thoroughly. Transfer to a large soup pan and add remaining ingredients. Stir and bring to a boil. Lower heat and allow to simmer for about an hour. Serve Hot.

Traditional Chinese Organ Body Clock In Traditional Chinese Medicine it is believed that each organ has its point of the highest energy and lowest energy. This 24-hour cycle is believed to help us know when to exercise, eat, have sex, rest, and sleep. It also acts to communicate with a particular organ or meridian (energy channel) of the body. The diagram below shows the body clock in more detail: 5 am to 7 am is the time of the Large Intestine making it a perfect time to have a bowel movement and remove toxins from the day before. It is also the ideal time to wash your body and comb your hair. It is believed that combing your hair helps to clear out energy from the mind. At this time, emotions of defensiveness or feelings of being stuck could be evoked. 7-9 am is the time of the Stomach so it is important to eat the biggest meal of the day here to optimize digestion and absorption. Warm meals that are high in nutrition are best in the morning. Emotions that are likely to be stirred at this time include disgust or despair. 9-11 am is the time of the Pancreas and Spleen, where enzymes are released to help digest food and release energy for the day ahead. This is the ideal time to exercise and work. Do your most taxing tasks of the day currently. Emotions such as low self-esteem may be felt at this time. 11 am- 1 pm is the time of the Heart which will work to pump nutrients around the body to help provide you with energy and nutrition. This is also a good time to eat lunch and it is recommended to have a light, cooked meal. Having a one-hour nap or a cup of tea is also recommended during this time. Feelings of extreme joy or sadness can also be experienced at this time. 1-3 pm is the time of the Small Intestine and is when the food eaten earlier will complete its digestion and assimilation. This is also a good time to go about daily tasks or exercise. Sometimes, vulnerable thoughts or feelings of abandonment may subconsciously arise at this time. 3-5 pm is the time of the Bladder when metabolic wastes move into the kidney’s filtration system. This is the perfect time to study or complete brain-challenging work. Another cup of tea is advised as is drinking a lot of water to help aid detoxification processes. Feeling irritated or timid may also occur at this time. 5-7 pm is the time of the Kidneys when the blood is filtered, and the kidneys work to maintain proper chemical balance. This is the perfect time to have dinner and to activate your circulation either by walking, having a massage or stretching. Subconscious thoughts of fear or terror can also be active at this time. 7-9 pm is the time of Circulation when nutrients are carried to the capillaries and to each cell. This is the perfect time to read. Avoid doing mental activities at this time. A difficulty in expressing emotions may also be felt however, this is the perfect time to have sex or conceive. 9-11 pm is the time of Triple Heater or endocrine system where the body’s homeostasis is adjusted, and enzymes are replenished. It is recommended to sleep at this time so the body can conserve energy for the following day. Feelings of paranoia or confusion may also be felt. 11 pm-1 am is the time of the Gall Bladder and in order to wake feeling energized the body should be at rest. In Chinese medicine, this period is when yin energy fades ad yang energy begins to grow. Yang energy helps you to keep active during the day and is stored when you are asleep. Subconscious feelings of resentment may appear during this time. 1-3 am is the time of the Liver and a time when the body should be asleep. During this time, toxins are released from the body and fresh new blood is made. If you find yourself waking during this time, you could have too much yang energy or problems with your liver or detoxification pathways. This is also the time of anger, frustration, and rage. 3-5 am is the time of the Lungs and again, this is the time when the body should be asleep. If woken at this time, nerve soothing exercises are recommended such as breathing exercises. The body should be kept warm at this time too to help the lungs replenish the body with oxygen. The lungs are also associated with feelings of grief and sadness. Chinese Medicine practitioners use this clock to help them determine the organ responsible for the disease. For example, if you find yourself waking up between the hours of 3-5 am each morning, you may have underlying grief or sadness that is bothering you or you may have a condition in the lung area. About the author Tanaaz is the creator of Forever Conscious. She is an intuitive astrologer and aims to use her writing to heal and inspire. She is also the author of several books including the Power of Positive Energy, Messages for the Soul, and My Pocket Mantras.

Thermography is also known as Digital Infrared Thermal Imaging (DITI). It is a 15 minute non invasive test of physiology. It is a valuable procedure can detect disease and injury by revealing the thermal abnormalities present in the body. Thermography can assess pain and pathology anywhere on the body and is very helpful in monitoring therapy. Other benefits of Thermography include: No radiation – 100% safe for everyone Non-invasive, no injections Offers privacy – no bodily contact Importance of Thermography for Breast Health Thermal imaging can detect the potential presence of a tumor years before a mammogram can see it. Therefore, thermal imaging is not meant to replace a mammogram, but compliment it. The benefit of DITI testing is that it offers the opportunity of earlier detection of breast disease than has been possible through breast self examination, doctor examination or mammography alone. DITI detects the subtle physiologic changes that accompany breast pathology, whether it is cancer, fibrocystic disease, an infection or a vascular disease. Your doctor can then plan accordingly and lay out a careful program to further diagnose and /or MONITOR you during and after any treatment. Other uses of Thermography/DITI Digital infrared thermal imaging is a totally non-invasive clinical imaging procedure for detecting and monitoring a number of diseases and physical injuries, by showing the thermal abnormalities present in the body. It is used as an aid for diagnosis and prognosis, as well as monitoring therapy progress, for conditions and injuries, including: Back Injuries Arthritis Headache Nerve Damage Unexplained Pain Fibromyalgia Dental and TMJ Artery Inflammation Vascular Disease Breast Disease Carpal Tunnel Syndrome Disc Disease Inflammatory Pain Skin Cancer Referred Pain Syndrome Sprain/Strain Stroke Screening Whiplash Digestive Disorders We are glad to partner with Picture My Health to off our clients thermography. Our first day to offer thermography in Faribault will be Tuesday, April 12th, 2022. Please call our office at 507-333-5388 to schedule your thermography exam.

During the 20th and 21st centuries, exposure to man-made electromagnetic fields has been steadily increasing, as a result of growing electricity demand, ever-advancing technologies, and changes in social behavior (like greater use of cells phones and social media). This has created ever-increasing artificial sources of electromagnetic fields. Now, in the age of cell phones, wireless WiFi routers, and the Internet of things, all of which use electromagnetic fields, there are numerous concerns about possible connections between EMF and adverse health conditions. At sufficiently high levels, various bands of electromagnetic radiation have been found to cause negative health effects in people. Everyone on earth is now exposed to unprecedented levels of man-made electromagnetic fields. Studies are emerging to demonstrate that EMFs may be unsafe. Chronic high artificial electromagnetic exposure can result in: Insomnia Anxiety Depression Brain fog Dizziness and vertigo Frequent illnesses Adrenal fatigue Hormone imbalances PEMF therapy uses electromagnetic fields that are harmonious with the body, to cancel out the effects of harmful EMFs. Think of PEMF therapy as a “whole body battery recharger.” By using a PEMF therapy mat you can recharge your 100 trillion cells, improve ATP production, increase oxygenation, enhance circulation, promote hydration, facilitate detoxification, and gain better absorption of nutrients. It’s like jumper cables for your cells jumpstarting them back to health. The PEMF therapy device delivers a series of pulsating magnetic frequencies into the client, which creates a penetrating energy that will dynamically interact with cellular metabolism in order to produce a wide range of healing benefits. Healing Benefits of PEMF Improves Bone Healing and Density Strengthens Immune Function Improves Depression Nerve & Tissue Regeneration Improves Physical Energy Improves Sleep Increase Nitric Oxide Production Reduces pain from chronic pain conditions and fibromyalgia Shows promise in helping with the future of regenerative medicine Improves osteoarthritis by keeping cartilage from breaking down Helps with arthritic patients by improving pain and function Cellular Health, metabolism and regeneration Faster Recovery from Injury & surgery Blood Circulation, Oxygenation, and calcium influx Reduced Soreness, muscles, and cramping Notable professional athletes and celebrities that have used PEMF include Shaquille O’Neal, Terrell Owens, Lance Armstrong, Muhammad Ali, Roger Moore and many others. Contraindications of PEMF: pregnancy, pacemaker, epilepsy. Call our office today at 507-333-5388 to book your appointment to use our PEMF mat.

Seed cycling or cycle syncing is when you eat certain types of seeds at different times of your menstrual cycle to help support the fluctuation of hormones going on inside of your body. This can help you have a normal and healthy cycle (ovulation on time, menstruation on time, etc.). It can also help take “the edge off” to help you ease in and out of each phase, allowing you to experience fewer mood swings or extreme emotional ups and downs. How to count: The key is to understand when your cycle starts. Day one of your cycle is the day you start bleeding. You then count upwards until you start bleeding again, which then becomes day 1. The average cycle is 28 days long, but it can vary from 24 to 30. If your cycle is long or short, simply divide it by 2 to understand your two phases. For each phase below, you will find the beneficial seeds, other beneficial foods, the best type of exercise, and what you may be feeling. The Follicular Phase is the first half (typically days 1-14). This is when FSH hormone (follicle-stimulating hormone) causes you to develop follicles, and then an increase in estrogen releases an egg. You typically ovulate on day 14 of your cycle, which means most people are fertile on days 12-16. Beneficial Seeds: Pumpkin seeds and flax seeds help improve estrogen levels while preventing excess estrogen. Flax seeds contain lignans which bind to excess estrogens. Pumpkin seeds are high in zinc which helps support progesterone production. Daily intake of 1 TBSP of either pumpkin seeds or flax seeds during this phase or a 1/2 TBSP of each during this phase. Other Beneficial Foods: Sweet potatoes, brown rice, greens, salmon, shrimp, and avocado. Best Type of Exercise: High-intensity exercise such as running or circuit work. Best Strengths Utilized: Days 1-7 you may be the most creative and days 8-14 you may be the most focused. The Luteal Phase is the second half (typically days 15-28). This is when progesterone increases to help your body prepare for a potential pregnancy, and then your body prepares to eliminate the uterine lining if there is not a pregnancy. Beneficial Seeds: Sesame seeds and sunflower seeds help boost progesterone production. Sesame seeds are high in zinc, which boosts progesterone. Sunflower seeds are high in Vitamin E and selenium. Vitamin E helps boosts progesterone production, while selenium helps remove excess estrogen. Daily intake of 1 TBSP of either sesame seeds or sunflower seeds during this phase or 1/2 TBSP of each during this phase. Other Beneficial Foods: Quinoa, eggs, fresh fruit, cucumber, lean meats, and cauliflower. Best Type of Exercise: Exercise that supports rest and reflection such as yoga, long walks and bike rides. Best Strengths Utilized: Days 15-21 you may find you are more assertive or enjoy problem solving or public speaking. Days 22-28 you may shift to being more analytical. If you are entering perimenopause or menopause you can also benefit from seed cycling. Seed cycling can help minimize the impact of hormone fluctuations. Since estrogen and progesterone decline during menopause, seed cycling can provide additional support for you. You can start on any day and follow the same weekly plan as above.

Inflammation can occur in the body in response to an infection, injury, disease or stress. It can be acute (two weeks or less) or chronic. While general signs of inflammation in the body show up as redness, heat, swelling, pain and loss of function, sometimes inflammation is silent. In the brain, inflammation can affect various parts of the brain and can cause pressure and reduced blood flow to the brain. Symptoms of Brain Inflammation Exhaustion Generally feeling ill Fever Brain fog Forgetfulness Memory loss Headache Neck pain or stiffness Dizziness Vision loss or changes Inability to walk Ways to Stop Brain Inflammation Stop exposure to toxins. This includes amalgam fillings, personal care products, cleaning products, pesticides, herbicides, other food additives, negative EMFs, or even mold exposure. Nutrition Response Testing can you identify the toxins you have been exposed to. Replace your toxic personal care products with natural products from Young Living. Eat fat. Your brain is 2/3 fat. Myelin, which is the protective sheath around your neurons is 70% fat. Eat healthy omega-3 fatty acids to help replenish neurons and brain cells. Minimize excess carbs. The Standard American Diet is more than 60% carbs. Instead aim for 30-40% carbs. Excess carbs can increase your blood sugar levels and also promote yeast overgrowth. Maintain healthy blood sugar levels. Watch your HgA1C, Glucose, Insulin levels. Did you know Type 3 Diabetes is also known as Alzheimer’s Disease? Exercise. Movement promotes circulation of the cerebral spinal fluid around the brain, along with increasing lymphatic drainage and oxygenation to the tissues. As we increase our muscle mass, we have less disease and better blood sugar control. Stop Eating Grain. Grains can alter the gut microbiome and may result in leaky guy. Remember our gut is our second brain. Many grains are high in inflammatory omega 6 fatty acids. Beware of medications that can cause brain inflammation. Statins block CoQ10 and Vit. D. Metformin cause CoQ10 and B vitamin deficiencies. Antacids block mineral absorption like calcium, magnesium and zinc. Antidepressants interfere with healthy brain function. Stress less. Things to help you stress less include: PEMF, B.E.S.T., reiki, craniosacral therapy/hypnosis, massage, meditation, and Aroma Freedom Technique.

Enjoy this basic shake recipe from Humfeld Chiropractic and Nutrition in Minnesota. 1 – 1 1/2 cups of fresh or frozen fruit or vegetables 1 tablespoon high quality oil (e.g., flax oil), not necessary if already taking an oil supplement 4 rounded scoops of SP Complete (sold here at Humfeld Chiropractic and Nutrition) 1 cup water 3-4 ice cubes for thicker shake. Blend until desired Consistency and Enjoy.

1 cup pitted dates 1/2 cup nut butter 1/2 tablespoon chia seeds 1/2 tablespoon pumpkin seeds 1/2 tablespoon sunflower seeds 4 scoops protein powder unsweetened, dried shredded coconut (to cover outside of bites) Place dates, nut butter, and protein powder to the bowl of food processor. Pulse ingredients gently until a paste-like batter is formed (this may take 1-5 minutes). Add chia seeds, pumpkin seeds, and sunflower seeds. Gently pulse mixture to incorporate, but do not blend completely (pieces of the seeds should still be visible and will provide texture to the finished product). Remove mixture from mixing bowl, and using your hand, gently shape mixture into 1oz size balls. Place coconut on a plate or flat surface, and gently roll the ball in coconut to cover exterior. Package in airtight container. For more information on nutrition, contact Humfeld Chiropractic.

Create a blog post subtitle that summarizes your post in a few short, punchy sentences and entices your audience to continue reading. Welcome to your blog post. Use this space to connect with your readers and potential customers in a way that’s current and interesting. Think of it as an ongoing conversation where you can share updates about business, trends, news, and more. Do you have a design in mind for your blog? Whether you prefer a trendy postcard look or you’re going for a more editorial style blog - there’s a stunning layout for everyone. You’ll be posting loads of engaging content, so be sure to keep your blog organized with Categories that also allow visitors to explore more of what interests them. Create Relevant Content Writing a blog is a great way to position yourself as an authority in your field and captivate your readers’ attention. Do you want to improve your site’s SEO ranking? Consider topics that focus on relevant keywords and relate back to your website or business. You can also add hashtags (#vacation #dream #summer) throughout your posts to reach more people, and help visitors search for relevant content. Blogging gives your site a voice, so let your business’ personality shine through. Choose a great image to feature in your post or add a video for extra engagement. Are you ready to get started? Simply create a new post now.

Create a blog post subtitle that summarizes your post in a few short, punchy sentences and entices your audience to continue reading. Welcome to your blog post. Use this space to connect with your readers and potential customers in a way that’s current and interesting. Think of it as an ongoing conversation where you can share updates about business, trends, news, and more. Do you have a design in mind for your blog? Whether you prefer a trendy postcard look or you’re going for a more editorial style blog - there’s a stunning layout for everyone. You’ll be posting loads of engaging content, so be sure to keep your blog organized with Categories that also allow visitors to explore more of what interests them. Create Relevant Content Writing a blog is a great way to position yourself as an authority in your field and captivate your readers’ attention. Do you want to improve your site’s SEO ranking? Consider topics that focus on relevant keywords and relate back to your website or business. You can also add hashtags (#vacation #dream #summer) throughout your posts to reach more people, and help visitors search for relevant content. Blogging gives your site a voice, so let your business’ personality shine through. Choose a great image to feature in your post or add a video for extra engagement. Are you ready to get started? Simply create a new post now.

Create a blog post subtitle that summarizes your post in a few short, punchy sentences and entices your audience to continue reading. Welcome to your blog post. Use this space to connect with your readers and potential customers in a way that’s current and interesting. Think of it as an ongoing conversation where you can share updates about business, trends, news, and more. Do you have a design in mind for your blog? Whether you prefer a trendy postcard look or you’re going for a more editorial style blog - there’s a stunning layout for everyone. You’ll be posting loads of engaging content, so be sure to keep your blog organized with Categories that also allow visitors to explore more of what interests them. Create Relevant Content Writing a blog is a great way to position yourself as an authority in your field and captivate your readers’ attention. Do you want to improve your site’s SEO ranking? Consider topics that focus on relevant keywords and relate back to your website or business. You can also add hashtags (#vacation #dream #summer) throughout your posts to reach more people, and help visitors search for relevant content. Blogging gives your site a voice, so let your business’ personality shine through. Choose a great image to feature in your post or add a video for extra engagement. Are you ready to get started? Simply create a new post now.

Create a blog post subtitle that summarizes your post in a few short, punchy sentences and entices your audience to continue reading. Welcome to your blog post. Use this space to connect with your readers and potential customers in a way that’s current and interesting. Think of it as an ongoing conversation where you can share updates about business, trends, news, and more. Do you have a design in mind for your blog? Whether you prefer a trendy postcard look or you’re going for a more editorial style blog - there’s a stunning layout for everyone. You’ll be posting loads of engaging content, so be sure to keep your blog organized with Categories that also allow visitors to explore more of what interests them. Create Relevant Content Writing a blog is a great way to position yourself as an authority in your field and captivate your readers’ attention. Do you want to improve your site’s SEO ranking? Consider topics that focus on relevant keywords and relate back to your website or business. You can also add hashtags (#vacation #dream #summer) throughout your posts to reach more people, and help visitors search for relevant content. Blogging gives your site a voice, so let your business’ personality shine through. Choose a great image to feature in your post or add a video for extra engagement. Are you ready to get started? Simply create a new post now.