DIY Cutting Board Cleaner and Conditioner

The cold weather is finally letting up and warm weather is on its way!  Summer is the time where we love to grill out and enjoy the beautiful weather. I'm sure you use a cutting board to cut meat, vegetables, fruit and other items.  It's super important that you keep your cutting board conditioned and clean to ward off germs and bacteria and help make your cutting board last longer.

Did you know you can condition your wood cutting boards with your trusty friend coconut oil!?! Just rub a little coconut oil on the cutting board with a cloth. Not only does it condition the wood, but coconut oil has antibacterial and viral properties that will help to kill off those nasty germs!

Simple Way to Add Coconut Oil to your Daily Routine

By now you all know that we are huge fans of coconut oil!  Coconut oil is essentially a super food for the body. It's great for the immune system, thyroid, liver, digestive system, hair, and skin. It is antimicrobial and will help kill off nasty invaders that get you sick! Its perfect for rashes and skin conditions too! 

Today we're going to talk about simple ways to sneak coconut oil into your diet every morning.  I typically recommend getting 3 tablespoons of coconut oil internally daily. Some people may think I am crazy, but fats (good healthy ones like coconut oil) are AMAZING for you!

Most people drink something warm in the morning- whether it is tea, coffee, hot water with lemon, etc. Just simply add 1 TBS of coconut oil to what you are drinking! It will melt so you don't even know you are drinking it.

The first sip is mostly coconut oil, but if you have expeller pressed you won't taste a thing.  Easy as that! It is a fantastic way to start your morning and give you a little energy boost too! It is also crucial to do when there are so many people sick. Coconut oil tremendously helps out your immune system and I have had many patients come in and swear that coconut oil is keeping them healthy even when they are around sick people. Why not give it a try?!

One TBS down… 2 more to go!

No Bake Coconut Crispy Treats

This is the perfect, healthy alternative to a Rice Krispy Treat.  These take no time to make and are a great dessert for all ages! Plus, they are void of all junk sweeteners and filler ingredients in processed desserts and treats. So, make a big pan of them and feel good about having a healthy treat for your family!

Ingredients:
4 Cups Shredded Coconut
1 Cup Coconut Oil, Melted
1/3 Cup Maple Syrup or Honey
1 Teaspoon Vanilla Extract
1/4 Teaspoon Sea Salt

Instructions:
Toast coconut in a skillet over low heat.  Once toasted, put in a bowl and mix in maple syrup, vanilla and salt. Lastly, add in melted coconut oil and stir all together.

Pour coconut crispy treats into a 8×8 pan.

Cover the pan with wax paper or parchment paper and press the coconut mix down evenly over the whole pan.

Refrigerate coconut crispy treats for 1 to 2 hours or freeze for 30 minutes.  Once set, they are ready to cut up and enjoy! Keep leftovers in the fridge or freezer.

Optional - drizzle with healthy dark chocolate (3 ingredient homemade recipe here) or add crushed almonds with sea salt on top too!

Recipe adapted from: The Coconut Mama

Trouble losing weight? Try these tips!

A lot of people come into the practice and one of their top 5 concerns or issues typically has something to do with weight.  95% of the time a Candida issue has something to do with it as well as an underlying thyroid issue, our metabolic control center.  Once these things are taken care of, people notice significant changes in their weight and energy levels as well as mental clarity.

Below are some tips to jump start metabolism!

1) Drink a full glass of water immediately upon waking in the morning.  Set the glass of water on your nightstand and have it ready to drink right when you wake up.  This gets you hydrated right away in the morning and jump starts your metabolism.

2) Drink one glass of hot water with ½ lemon daily (or more). This revs up metabolism and gets the liver filtering out toxins that can contribute to weight gain.

3) Stop eating after 6pm.  This gives your body more time to break down food instead of trying to process it during the middle of the night when your metabolism is the slowest.  Set a time to stop eating, even if it is not 6 pm. Sticking to your rule will help keep you from wandering into the kitchen looking for snacks and mindless eating.  Most people eat late at night not because they are hungry, but out of routine!

4) Eat protein at each meal. Ideally you want 30 grams of protein at each meal. You will be amazed at how this little trick can help you feel full longer, lose weight and keep your energy up. Some simple foods to keep a protein filled diet are: almond butter, nuts/seeds, deli meat (make sure it is preservative free… aka nitrates, -ites), chicken, eggs, fish, beef, CLEAN protein powders (we have plenty at the office) and, my favorite, collagen! Collagen has 20 grams of protein per serving. Plus, it is tasteless and can dissolve in cold or warm drinks/food.

Try these easy steps and see how much it can help you!

Healthy Cool Whip

This cool whip is delicious and is only 2 ingredients!  It takes 1 minute to make and taste amazing! All you need is a can of coconut milk (not what you find in the refrigerated aisle).  It can be found at Kroger in the health food section or in the international aisle.  Put a can of coconut milk in the fridge overnight (or at least 8 hours).  This will allow the water and cream to separate which leaves a whipped cream consistency on top and a watery part on the bottom of the can. 

Once refrigerated take the top section out of the can.  You can throw away the bottom watery section.  Next add your sweetener.  I added 1 Tablespoon of honey, but maple syrup or xylitol are other options. You could even add a teaspoon of vanilla to give it a little more flavor too! Mix up and that is it! 

Enjoy! Try dipping your strawberries in it or add it to plantain pancakes! 

Thyroid and It's 3 Important Minerals

The thyroid is one of the most common areas of 'weakness' I see in my office... as well as the liver and the adrenal glands.  The thyroid sits in the lower front part of your neck.  It makes hormones that influence the entire body!  It helps to control our metabolism, body temperature, hair/skin/nails, heart rate (people can get heart palpitations simply due to dysfunction in the thyroid), moods, energy levels (especially in the morning), and many other things!

Typically people with thyroid issues will present with one or more of the following things...
Inability to loose or gain weight, weak nails, brittle/dry hair, dry skin, heart palpitations, fatigue especially in the morning, brain fog, anxiety, depression, infertility, constipation or alternating constipation and diarrhea, acne, hot flashes, night sweats, high cholesterol (did you know the thyroid plays a part in managing cholesterol levels!!), menstrual issues and irregularities, as well as many other things!

I always check the thyroid function on each visit and here are couple things that can be done at home to help improve its function!

The 3 most important minerals the thyroid needs are:
1) Iodine
2) Selenium
3) Zinc

For each mineral I challenge you do the following things... 

Iodine:  Get tested in the office to see if you need iodine.  This is something that can drastically help the thyroid, but adding it when it is NOT needed can do more harm than good.  So in order to see how much you need AND IF you need it, stop by and get muscle tested!  Great foods that contain iodine are seaweed, turkey breast, and eggs.  And you may be thinking about regular table salt because it has iodine in it?!?  Well yes it does but it is fortified and NOT naturally occurring in it.  So instead make the switch to sea salt or even better Himalayan salt and get your iodine from naturally occurring sources.  For more info on salt check out
http://products.mercola.com/himalayan-salt/. 

Selenium: Selenium is the 2nd most important mineral for the thyroid.  A way to simply get the needed amount is to eat 4 Brazil nuts a day... only 4!  So go buy a bag of Brazil nuts and make this a daily habit. 

Zinc:  Lastly Zinc is very important for thyroid function and is linked to over 100 different enzymes in the body.  Enzymes are what is needed to make the body function properly.  When enzyme counts are low people get tired and sick... so why not do a simple check to see if you have enough zinc to make all the cells in your body work better.  The test (called the Zinc taste test) can be done in my office for free, takes 10 seconds, and quickly allows us to see if you need to be supplementing with Zinc.  The first time I did the Zinc taste test I failed miserably... so that makes me more passionate about it now.  I try to make sure each patient does it and if we haven't let me know!  If you are deficient like I was there is a supplement to take for only a month or 2 which increases your levels to normal.

I hope this has been somewhat informative and helpful for all you thyroid patients out there!  Call the office if you need any help or have any questions!  And eat 4 Brazil nuts a day :)

Easy, 3 Ingredient Pesto

I made this pesto on a whim because I didn't have pine nuts or olive oil.  I also wanted to stay away from the typical parmesan cheese, so I had to get creative and it worked!

This pesto recipe requires only 3 ingredients: Walnuts, Coconut Oil (Melted), and Basil!

In a food processor, throw in around 4 tbs of melted coconut oil, a large handful of walnuts and a large handful of basil and blend.  That's it!  It's the perfect addition to any meal.

Enjoy!

Easy Asian Stir Fry

This asian inspired stir fry is simple, healthy, and totally yummy!  I love sharing recipes that are easy to make because sometimes life gets too busy to plan out an elaborate dinner.  For this recipe, you only need 4 ingredients! Are you ready!?!

Ingredients
Broccoli slaw (found at Kroger and Trader Joes
1-2 eggs
Coconut Aminos (soy sauce replacement)
Cashews

Place broccoli slaw in skillet with coconut oil and cook on medium heat for 5 to 10 minutes (until veggies start to get soft).  Then add 1 to 2 eggs (1 for small skillet and 1/2 container of broccoli slaw and 2 eggs for entire container of broccoli slaw).  Stir around to mix the egg in.  

Next, add a large handful of cashews.  Let everything cook for another 5 minutes or so (stir around occasionally) which allows the cashews to get warm and slightly toasted.

Put in a bowl and top with Coconut Aminos!  That's it, and it's husband approved!

You can cook chicken to add in or just eat as is.  It is such an easy recipe to customize to your liking.  I hope you like it is as much as I do!

Enjoy!

Acid Reflux Remedy

If you or anyone you know suffers from acid reflux, keep reading!  Acid reflux actually happens because there is a deficiency in stomach acid.  Yep, that's correct; there is NOT enough stomach acid!  It may sound confusing, but when there is not enough stomach acid your body can't break down food properly, resulting in indigestion causing gas and bloating.  When the food isn't broken down properly it causes the regurgitation up into the esophagus causing what we call 'acid reflux'.  

When people have symptoms they typically take something which actually neutralizes the acid which is already low. This causes an even lower amount of stomach acid and only puts a Band-Aid on the acid reflux and does not fix the problem.

Stomach acid is there to help you digest food and kill off invaders such as bacterias and viruses and even parasites. If you or someone you know gets sick constantly, I would bet they have low stomach acid because their body's first line of defense (stomach acid) is lacking.  Obviously there are many other reasons people get sick, but that is one of the best places to start.

WHAT SHOULD YOU DO?
There are a couple things you can do to help!  First, people who have ulcers from long term acid reflux have to treat this slowly.  You don't want to introduce more stomach acid when there is an ulcer. To test for this you can take 2 TBS of Apple Cider Vinegar with a little bit of water and see if this burns in your stomach area.  If it does, then you likely have a ulcer of some sort.  If you have an ulcer, there is no need to worry because we have 2 products at the office by Standard Process that help heal the ulcers and coat the stomach to help prevent reflux.  They are called Gastrex and Okra-Pepsin.  These are not the fix to acid reflux but are a natural 'Tums' that does not deplete stomach acid like antacids do.  

If you do the Apple Cider Vinegar test and it goes okay the 2 best supplements I use are PDA by Nature Sunshine and Zypan from Standard Process.  

These include stomach acid in them to help you break down food and actually fix the real root cause of reflux, low stomach acid.  If you have questions or concerns please contact the office.

For existing patients, we use Food Enzymes a lot too. This has a little stomach acid in it as well as other great things and enzymes to help you break down foods!

Note: Apple Cider Vinegar is great for digestion and I encourage people to take it with meals as often as possible.  Just fill up a shot glass half with Apple Cider Vinegar and half with water.  You can take it with a little more water to make the taste more mild.

Also, for those who are on the Candida Clear diet/Phase 1 it says no vinegars, however Apple Cider Vinegar is an exception to the rule.  It actually helps to combat candida and is one of the very few vinegars that can be used.  It has enzymes that help tremendously with digestion and also helps to create an environment for healthy bacteria to live in your digestive tract which in turn keeps candida in check.  

FUN FACT: Anyone with gray hair is deficient in stomach acid. So start taking apple cider vinegar or use one of the supplements above so you can increase your stomach acid levels and make sure you are digesting all your food properly!

Oven Baked Carrot Fries

Have your fries and eat them too!  This is guilt free, simple recipe and a great alternative to fries. It's the perfect side for any dinner and a great way to help kids eat their veggies!

Ingredients
Carrots
Coconut Oil
Seasoning of choice (I like to use Borsari)

Peel your carrots and cut into 3 inch pieces.  Then cut in 1/2 lengthwise then in 1/2 lengthwise again to get the width of fries.  Lightly rub coconut oil on the carrot sticks and grease a baking pan with it.  Season the carrots with sea salt and pepper and cook for 20 minutes on 400 degrees.

That's it!  They are very tasty and have a hint of sweetness to them.  Enjoy!
 

The Truth About Acne

Acne oh acne. How I personally despise you and have struggled with you over the years.  I'm sure most of you can relate to this, too!  It's something we all have struggled with at some point in our life.  Want to know why and learn about my personal journey? Keep reading!

Acne is something that results from a toxicity issue, hormonal imbalances or food allergies.  If you come see us for an appointment, we sort through and figure out which of these (or all three) are causing your breakouts. I have found little things that help topically, but topical applications NEVER EVER address the real issue which stems from an internal issue mentioned above.

First we address toxicities to get the bad stuff out of your body safely and effectively. These toxicities are usually due to heavy metals, chemicals or candida.  All of which are tested at the office. If toxins aren’t being eliminated properly (via bowel movements, urine, lymphatic system and sweat) they have to come out somewhere. And that somewhere is the skin! Doing a good cleanse is key. I like to think of them as ‘oil changes’ that you do for your body just like you would for your car. Somehow most people take care of their cars better than their own body!

Secondly hormonal imbalances... This takes time to balance out, but YES it can be done safely, naturally and effectively with herbs and whole food supplementation.  (This is what was causing my breakouts.)  Women, for example, are typically estrogen dominate for a number of reasons.  One being that people's livers are sluggish and estrogen backs up, plus all the soy and phytoestrogens in our diet.  

Women can also be progesterone deficient.  This happens for 1 of 2 reasons.  You may be progesterone deficient because you aren't making enough OR because you have so much estrogen that the ratio between estrogen and progesterone is so off balance that it appears you are low in progesterone because of the high levels of estrogen.  Moral of the story -  we have to balance out the hormones. There are herbs to help us achieve this naturally!  This is exactly what made the biggest change in me.  Men also have hormonal imbalances typically due to testosterone levels and these hormonal levels can be balanced out by natural supplementation as well!

Third is food allergies.  This is typically due to an allergy such as dairy or high levels of simple carbohydrates (sugars) and processed food.  Cleaning up the diet and even adding in a digestive aid can really make all the difference in the world.

My personal journey

I have really struggled with acne as I have gotten older.  It has been a frustrating battle.  I have done so many cleanses, cleaned out heavy metals, chemicals, candida, etc.  I felt so much better, but it only changed my skin mildly. I eat really clean and have been on digestive support and still no change.  I have done different topical ointments, toners and there was no major change.  I have also been on different hormonal regulators and female support supplements but it wasn't until I got on one that specifically helped raise my progesterone levels naturally that I found the BIGGEST change.  It was crazy how quick it kicked in.  

So I did more research, progesterone levels decrease with high amounts of stress.  This is why my acne flared up significantly with undergrad, but even more so with chiropractic school where my stress levels were through the roof. It all made sense!

I had been working on decreasing my estrogen levels by detoxes and focusing on supporting my liver, but until my progesterone levels increased my skin didn't change at all.  I have never been confident about my skin, but when I finally connected all the dots I have noticed a huge change and feel confident!

Now it isn’t perfect all the time. Right now as I type this my skin is broken out from doing a liver cleanse, but I know why- and know it will clear up when I am done. It is my body’s way of purging out toxins and I am okay with that.

NO not everyone's skin issues are like mine.  They could be due to any one of the factors above.  I have seen people's skin clear up within a week by simply getting rid of toxins.  Every single person's journey is different.

DO NOT put your children on antibiotics for acne.  This may work but for all the wrong reasons.  It kills all good and bad bacteria in their digestive environment and sets them up for so many immune issues down the road.  

My husband was on antibiotics for over a month when he was a teenager for acne.  His family didn't know what else to do like most people (and he didn't know me at the time ;).  As a long term result he had a lot of fatigue and allergies because of candida which is directly related to antibiotic use.  Every year he would get a sinus infection or 2 and get on more antibiotics.  He has done multiple candida detoxes to reestablish balance after being on so many antibiotics and his immune system is so much better and energy levels too! (PS- he hasn’t had a sinus infection in over 4 years since doing his first candida cleanse.)  

Other popular acne medications out there make it mandatory for females to take pregnancy tests while they are on the medication.  This is because if they are on it while pregnant it causes extreme birth defects in the fetus.  Pregnant or not why would you want to put that in your body?! Safe and natural is the way to go, and even better there are no side effects! 

Please do not hesitate to call the office or email if you struggle with acne or know any teenagers that do and want help. Remember you skin is an external reflection of what is going on internally.

There are natural, safe and effective ways to combat acne and we want to help you do it!

Perfect Plantain Pancakes

Hi everyone!  Becca here to tell you about one of my favorite pancake recipes.  Sunday mornings mean big breakfasts in our house.  Since going gluten free and then grain free, I have searched for a decent pancake or waffle recipe.  Some recipes were absolute flops-no pun intended- and others were pretty good.  It wasn't until I found this recipe on one of my favorite blogs that I finally found a permanent replacement.  

This recipe is completely whole foods! No grains, no dairy, no gluten!  Best yet, it is kid approved and delicious!   Since Emery is in school, I have been making 2 batches each Sunday.  One for breakfast and the other to freeze and send to school each day as a snack.  He loves them!  Use with your favorite Grade B pure maple syrup and enjoy!

Ingredients
2 large green plantains
4 eggs
2 tsp vanilla
3 Tbsp Coconut Oil
1/8 tsp salt
½ tsp baking soda
2 tsp of cinnamon
Any other fun add-ins (blueberries, chocolate chips, pecans)
Extra coconut oil for frying

Instructions
1. The green plantains are pretty hard to peel.  I have found it is easiest to cut each plantain into a few pieces and then gently slice through the peel.  

2. Place the peeled plantains and the eggs into your food processor or Vitamix/Ninja.  Blend to form a smooth batter.

3. Add everything else to the food processor and mix for another 30 seconds.

4. Lightly oil your pan and pour batter for your waffle or pancake. Allow to cook for about 5 minutes or until the sides are starting to starting to brown and firm up. Flip!  And cook on the second side for 1½-2 minutes.

Recipe adapted from The Paleo Mom.

Healthy Chocolate Pudding

I have experimented with a couple different recipes for chocolate pudding and this is my favorite so far!

All you need is unsweetened cocoa, almond milk or other milk substitute, xylitol or honey and chia seeds. Chia seeds are packed full of nutrients, fiber and healthy omega 3 fatty acids which are great for the heart and brain!

Instructions
Mix together 1 cup almond milk, 3 tablespoons chia seeds, 2 tablespoons unsweetened cocoa powder, 2 tablespoons xylitol or honey.  You can add more depending on how sweet you like it! Let the mixture sit for 10 minutes and then enjoy!

When you first put all the ingredients together the cocoa may sit at the top and not mix well because of the cold almond milk.  After 5 minutes it will start to settle in.  After ten minutes do a final stir and everything should be mixed together perfectly.

This is the perfect recipe to customize to your liking. Raspberries, almonds or coconut would be really yummy with this pudding!

Enjoy.

Refreshing Summertime Drink

With the summer heat and humidity in full force, who doesn’t need a tasty refreshing drink!  It is great for adults and kids and a great switch from the regular ol’ water. 

1 bottle of Pellegrino water
1 to 1 1/2 cups of raspberries or any other fruit you'd like to use
Juice of 1/2 lemon
1 cup of ice

Blend all together and there you go!  You could even add a little honey or xylitol (for those on Candida Clear) to sweeten it up.  I personally didn’t think it needed it, but it is always an option.  I also didn’t use ice in mine (I personally don’t like ice in my drinks) and it works just as well- more of a flavored water versus an icy drink.  

Enjoy!

Healthy Mashed 'Potatoes'

In the south mashed potatoes are a big deal.  The butter, the salt - it all gets in the way when you're trying to eat clean.  I'll let you in on a secret though, there's a health alternative out there and it is... cauliflower! 

You may not believe me until you try it but they really do taste like mashed potatoes!  Personally I am not a fan of raw or even cooked cauliflower, but when it is made into ‘mashed potatoes’ I love it.  I feel so much better when I eat this version too versus white potatoes where I get bloated and tired after eating them. 

 All you need is one head of cauliflower, a little butter or coconut oil, and some sea salt and pepper.

 First, steam the cauliflower for about 15 minutes and then cut off the stems.  Put the steamed cauliflower in a blender or Ninja and blend right up!  You can even mash them in a bowl like you would potatoes.  Then add a few tablespoons of butter or coconut oil as well as sea salt and pepper.

Add some chives or some other healthy toppings.  It is yours to customize!

Excellent Egg Drop Soup

This recipe is for all of you who come home after work and have to make dinner in a pinch.  The best part, you probably already have these ingredients in your pantry or refrigerator! This could possibly be the easiest recipe yet. Just because it’s so simple does not mean it lacks in taste!  I love egg drop soup at Chinese restaurants, but you never know what goes into it- especially the seasonings and flavoring (and MSG—a KNOWN toxin to the nervous system yet they still keep using it). 

Ingredients
4 Eggs
Chicken Stock (I use the organic chicken stock from Costco.  Such a great deal.)
Sea Salt and Pepper

Optional: Green onions for more flavor, quinoa, shredded chicken breast

Boil 4 cups of chicken stock (which happens to be right around the size of the Costco chicken stock box).  While the chicken stock is heating up, whisk 4 eggs in a separate bowl.  Once the chicken stock is boiling, slowly add the eggs. They will cook instantly!  Add a little sea salt and pepper and you are good to go!

It truly doesn't get any easier than that! Enjoy!

New and Improved

For the past couple months, a team and I have been working diligently to give the practice a new look and to expand our online presence.  We've worked through designs, content, photos, development and strategy for relaunching the practice's online presence,  and here we are!  We are finally ready to show you what we've been working on!

The first thing you'll notice is our name change!  We're still the same practice, but with a new, shorter name.  We also have a new logo!

We are aiming to bring more content to you from the comfort of your home.  We will share posts about healthy eating and recipes, remedies for ailments, do-it-yourself tutorials, explaining conditions, and supplements.  We want to educate as many people as possible about preventative care and tips to pursue a healthy life!

We will be posting new content weekly on our Facebook, Instagram, and Blog.  If you haven't yet, please follow us so you'll be the first to know about new content, news, and announcements.

Thanks for joining us on this journey toward health.  We can't wait to share this with you!

None of this would be possible without the wonderful team we worked with.

Web Design + Brand Development Manager: Suzanna Hendricks
Copy Writer: Meredith Kane
Brand Photographer: Kelsey Cherry
Logo Design: Katie McKenzie
Makeup Artist: Vanessa Helene
Digital Communication: Gabby Watson