Monday, May 9, 2022

 I know for myself and MANY of my patients, pain comes from stress in our lives and in our bodies.  Migraines are a perfect example of that.  Migraines are a symptom of issues happening in your body.  

Stress is such a complicated topic.  BUT there are ways to decrease stress in our lives.  


1.  Start spending time being grateful for your surroundings, your people, your home, your life.  When you do, the things around you magically improve.  Your thought about your life will shift, and then your life will feel less stressful. 

2.  Make sure that you carve time into your schedule to spend quality time with people in your life that matter.  There are articles everywhere that say that on someone's dying bed most people say they wish they would've spent more time with their loved ones.  No one ever wishes they had put in more hours at work or cleaning the house. 

3.  Strengthen your NO muscle.  It is OKAY to say NO.  We fill our calendars too full most of the time.  It is like we feel that if our schedule isn't full that we aren't important.  Successful people know better.  They know they need to say NO.  They know that they need to set boundaries.  

4.  Exercise.  Exercise will decrease the stress hormones in our body.  Here is a little secret:  Most of us that exercise feel like they don't want to go exercise on a daily basis, but we do it anyways!  Once you are done you never regret it.  SO carve it into your calendar and make sure you do it.  Find a time that makes sense.  For me it is in the morning before the business of the day takes it away from me.  

Friday, April 29, 2022

The Health Benefits of Fasting

Many cultures around the world promote fasting as a part of a religious centered ritual, or as a cultural expectation for various kinds of life events. Science has not given much more than a nod of acknowledgement to fasting until recent years. For the skeptics who may be wondering about what one could possibly gain from such a practice, science now has several good explanations for you. Fasting has a variety of health benefits that make it a practice worth considering as a part of your wellness routine.

Fasting is defined in general terms as a period in which one does not eat. Technically that means you are fasting in between meals. Even the term “breakfast” literally means “break the fast” from not eating overnight. When “fasting,” however, most of the time people are referring to a defined period of time in which they do not eat and they deliberately give their digestive system a break. These breaks can be short, daily fasting hours, or they can extend a few days or longer. Of course, the body still requires hydration, so water and sometimes freshly juiced juices may be used during a fast.

If you choose to try a fast for any length of time, always make sure you are healthy enough for a fast before trying one. Most will benefit in a tremendous way from choosing to do it. So that being said, here are just a few health benefits to be had from fasting:

  1. Weight loss. This is the benefit most are looking for, so I’ll come out with it first. When you are fasting, your blood sugar drops, so the body begins to use fat for energy. Your metabolic rate can increase by as much as 3-5% during a short term fast. Fasting is not meant to be the sole method one should use for weight loss, but it can be a powerful catalyst for a long term, sustainable weight loss regimen.
  2. Inflammation reduction. Chronic inflammation is one of the primary causes of degenerative diseases. When you fast, you reduce inflammation in all the systems within your body. When your inflammation is down, your immune system can function at its peak.
  3. Reduced blood pressure. Heart disease is still a major killer today, so anything that can contribute to your heart health is worth considering seriously. Fasting contributes to a reduction in blood pressure and that reduction tends to stay low after the fast is over.
  4. Cellular repair. When you are fasting, your cells begin to remove waste and dead cells from the body in a process called autophagy. This process essentially cleans out the body and is a tremendous benefit to those who fast.

There is no single “tried and true” method for fasting that works across the board for everyone. “Intermittent fasting” is the term most commonly used to describe fasting and it is defined differently depending on who you talk to. There are a few different approaches you can take to a fast.

Daily Intermittent fasting is a set window of the day where you eat. For instance, some will follow the 16/8 rule which says you fast for 16 hours of the day, and you can eat during the other 8. Your body will still reap the rewards of fasting doing this method, even though the fast is shorter. With this method, consistency is key.

24 hour fasting is another method that can be used. Once or twice a week, fast for a full day, consuming only water. A good suggestion for those using this fasting method is to do it when you have a busy day. Your productivity keeps you distracted from the temptation to eat, and you’ll make it through the day easier.

Fasting for several days and beyond is a bit more extreme and requires commitment. Fasting cannot become an ongoing lifestyle for obvious reasons, but those that choose to fast for several days can see a marked difference when they return to eating.

Wellness does not come from just one or two programs, regimens, or supplements. It is a lifestyle. Maintaining your body is your responsibility, and giving it a “tune up” from time to time may be necessary, and obviously beneficial. Fasting is one of the most effective ways to do that.

Tuesday, March 1, 2022

Weekend Warriors

Now that it is getting warm outside it is much easier to get outside to exercise. This time of year lots of people also get hurt because they don't think about themselves first. I call them the weekend warriors.


10. Make sure that you get a lot of water to drink!
Water makes up 75% of your body so we need to make sure that we replenish it especially if we are exercising on those hot days.

9. Exercise at least 3 days per week for at least 30 minutes. Studies have shown that it doesn't have to be all at once. I am a busy mom with 4 kids. Sometimes my exercise consists of 5 minutes of kettle bells, then 2 hours later a walk to the park and playing with my kids, then 3 hours later I take the stairs instead of an elevator. You get my point right? It is best to get a solid 30 minute cardio exercise, but let's face it... LIFE IS BUSY sometimes.

8. Stretch before and after your exercise: Doing some light stretches before exercising helps, but definitely stretch well after you've exercised. Tight, non-flexible muscles are much more prone to injury.

7. Change your exercises. For two reasons: One, you will use different muscle groups, and Two, you won't get bored.

6. Listen to your body. If you are starting to feel overexerted, then you probably are. Give your body a chance to recover. Don't overdo it.

5. Rest. Make sure that you get adequate sleep at night. Most adults need 7-10 hours of sleep per night.

4. Avoid too many diuretics. Diuretics include: alcohol, caffeine, medications sometimes, etc. If you are on a prescription of diuretics you have to be even more careful. Diuretics make your body excrete water which will make you dehydrated.

3. Eat an adequate diet. Make sure that you are getting proper nutrition. We tend to eat not enough of the right things and overindulge in all the wrong things on the weekends.

2. Get together with others. If you exercise with others you may be held more accountable and you can keep each other from over doing it. (Unless you tend to over push each other, that is)

1. HAVE FUN!!! Exercising can be fun. Find some activities that are super fun for you. It may be kayaking, water skiing, roller blading, running, soccer, volleyball, swimming, biking, walking, skipping, swinging, etc. The skies the limit!

Monday, February 21, 2022

The "innate intelligence" and fevers

This topic is one of the most profound topics that was discussed at chiropractic school, and if you truly grasped it it meant you were humbled. The ones that didn't grasp it are much more likely to have the god complex. Let me explain.

Our bodies have an innate intelligence, and for those of us who are Christian believe that that is God. God heals our bodies!!! Not medicine, not chiropractors, not medical doctors, not even supplements. Some of these things work in favor of your innate intelligence and some not-so-much.

Please don't get me wrong. I don't have a problem with medical doctors or medicine. I do believe that they are necessary. I just want to make you think about your health right now.

Our bodies heal from above to down, inside to out. NOT the other way around. What this means is is that our bodies have the ability to heal from the inside out by a higher calling. This means that if your body is working optimally you don't need to take things from outside our bodies to heal it. (For example: medications) There are definitely circumstances where medications are absolutely necessary but I do believe that most Americans over medicate themselves.

Lets take fevers for an example. What is a fever? A fever is the bodies reaction to an invader in our body. Our body knows EXACTLY what temperature that foreign invader needs to be cooked at in order to destroy it. Isn't that AMAZING!!! Now, when we take a fever reducer such as Tylenol it takes our fever down 2 degrees. Our symptoms may feel better, but what is that doing to the invader? That invader is super happy now. It is multiplying!!! He is setting up shop in you and loving it.

Then about 4 hours later when the Tylenol wears off what happens? Your fever spikes! Why? Because your body is AWESOME!!! It is saying, wait a minute, I need to kill this guy. Then what do we do? Take Tylenol. This process prolongs our sick time.

Our bodies are so amazing, even to the point that our bodies feel miserable with a fever. That makes us slow down. When we are fighting an invader it takes our body a LOT of energy. We need to stop doing what we normally do and take a rest. When we have a fever and don't take Tylenol we actually allow our bodies to do what it does best. HEAL!!!

I see this ALL THE TIME in kids. Kids have AWESOME immune systems. If we allow our child's body to fight off there own sicknesses we are strengthening those immune systems. Isn't that cool too?!

I have to mention here that NO INFANT under 3 months should have a fever. If your child under three months has a fever that is an emergency and don't wait it out.

OK now back to the god complex. Many health professionals believe that whatever they are doing to their patients is the reason that their patients are getting well, and when all else fails God can step in.

I like to look at my practice very differently. God has the reigns. I know that people's bodies heal themselves. I believe that when subluxations are reduced then our bodies work more efficiently to heal themselves. It's just that simple. Funny thing is... when we get adjusted there is just no telling what miracles might happen in our bodies, thanks to that "innate intelligence".

Monday, January 3, 2022

Proper shoveling techniques

This is one of Minnesota's favorite or un-favorite past times. Shoveling snow!!! Whether we like it or not, most of us can't get around doing it. Here are some tips on how to keep from injuring your back in this must-do task.

1. Warm up for 5-10 minutes. Just like any other exercise you need to warm up before doing it. For this you can be inside where it is still warm and touch your toes a couple of times, rotate at the waist slowly without forcing it, bend and touch the opposite foot, walk up and down stairs. All of these activities, if done slowly and carefully, will help warm up the lower back muscles. Stretch your lower back, arms and legs.
2. Don't let the snow pile up. Going out to shovel several times during a snow fall is easier than doing it when it really deep and heavy.
3. When you are outside make sure that you are dressed appropriately for the temperature, and wear boots that grip to minimize slipping on the ice.
4. Take frequent breaks. Stop every 10-15 minutes especially if the snow is heavy. If you are feeling chest pain stop immediately.
5. Don't lift and twist.
6. Use a proper snow shovel that allows you to push and throw snow forward.
7. Lift with your knees, keeping your back straight.
8. Use a snow blower if you have one, or utilize a neighborhood kid.

Good luck, stay warm, and stay injury free!!!

Wednesday, December 15, 2021

Sleep and circadian rhythms

“Get your 8 hours of sleep in every night” seems to be the only advice most people are aware of when it comes to sleep. They assume that if they get 8 hours in, they’ve met the requirement for healthy sleep. However, the body is highly complex. Simply labeling a legalistic 8 hour textbook minimum requirement doesn’t fully capture what it needs. 8 hours of sleep is a good place to start the discussion about sleep patterns and requirements, but it goes far beyond that. In addition to quantity of sleep, quality of sleep matters. Not only that, but the hours in which you sleep matter as well.

Have you ever had a night of poor sleep and felt like the entire effort was a waste? Conversely, have you ever found that a 20 minute catnap can provide you with uncanny energy to carry you through your day? Quality sleep matters. Volumes have been written on REM sleep, non REM sleep, and the various stages of sleep, which is too much to cover in a single blog post. What the experts all agree about though, is that cycling through the various stages is important for total body and mental health.

In addition, the hours in which you sleep matter a great deal, and many people do not discuss this enough. In our modern society, we’ve lost the natural circadian rhythms that our bodies are designed to synchronize with. Circadian rhythm is defined as: A daily cycle of biological activity based on a 24-hour period and influenced by regular variations in the environment, such as the alternation of night and day. Circadian rhythms include sleeping and waking in animals.”

In real life, it means that our bodies were designed to be in sync with nature. With relation to sleep schedules, it means that we should be awake when it’s daytime and we should be sleeping when it is dark. It really is that simple. The invention of electricity has made our brains fall well out of sync with a natural circadian rhythm, as we are regularly exposing our brains to light and stimulation for many hours after we are meant to, particularly in the wintertime.

The adrenals in particular are the essential organ that is governed primarily by sleep. No supplement, food, or vitamin can support the adrenals like sleep can. The adrenals affect all other systems of the body, so supporting them is essential. If you work a night job, it’s likely that even if you get 8 hours of sleep in during the day, your adrenals are stretched very thin. Similarly, women who are caring for small babies during the night have tired adrenals. The adrenals need support - and biologically appropriate hours of sleep - to function. The body cannot be used in a way it was not biologically designed to without repercussions.

Here are a few tips for getting the most out of sleep:

  1. Sleep when it’s dark. Go to bed early and wake up late.
  2. Have a sleep routine. It only takes 21 days to create a routine. Deliberate effort will make this an easy transition. For instance: read a book, wash your face and brush your teeth, drink some tea, lay down and take 5 deep breaths.
  3. Take Magnesium. Magnesium has a natural calming effect and it’s wonderful for those who have a hard time falling asleep at night.
  4. Get adjusted. You may find that a single adjustment can do wonders for your sleep.
  5. Consider homeopathics. Supplements like “Rescue Remedy Sleep” are very safe and effective.
  6. Cut out sugar. Sugar is terrible for your body in every way, and too much sugar can interfere with your brain function.
  7. Lavendar essential oil has a very calming effect. 

“Early to bed, early to rise makes a man healthy, wealthy and wise” was a phrased coined by Benjamin Franklin, and it was rather spot on. Take care of yourself in every way, including the way you sleep.

Wednesday, April 28, 2021


In order for any good website to work in your favor you need good optimization...  Now all of you computer people out there know exactly what I am talking about...  I on the other hand, do not!  BUT what I do know is that our bodies work in a similar way.  In order for our bodies to work the best for us, we need to make sure it is optimized.

Webster's Dictionary states that OPTIMIZATION is an act, process, or methodology of making something (as a design, system, or decision) as fully perfect, functional, or effective as possible.

Now I know you think I am crazy, but keeping our bodies optimized you have to:

ACT:  Webster's dictionary describes this as something that is done
You have to take action!  Your body is NOT going to work for you all by itself.  You have to CHOOSE to exercise, eat well, sleep well, and have a good mental attitude.  This does NOT happen by itself.  It is a change in your lifestyle and mentality.  

PROCESS:  Webster's dictionary says it is a series of actions that produce something or that lead to a particular result
This does NOT happen overnight for most people.  You have to make the decision to be healthy EVERY single day.  The process may start out simple for you and get more complicated later on.  You may start with just eating less junk food, or cutting out soda then eventually eating a vegan diet, or all organic, etc.  Same with exercise.  You may start out with a couch to 5k program and end up running marathons.  

METHODOLOGY:  Webster describes this as a set of methods, rules, or ideas that are important in a science or art : a particular procedure or set of procedures.

There are MANY ways to diet, exercise, meditate, or rest but you need to find the one that works best for you, and you enjoy!  Again this is why all of the is such a process.  No diet is perfect for everyone, and not everyone enjoys or can run.  BUT there is a solution out there for YOU but you need to take ACTION in order to figure out what that method is.

IF you were to ACT, fulfill a PROCESS with some METHODOLOGY you WILL become as fully perfect, function and effective as possible for you in your beautiful God given design.