- Improves circulation
- Reduces stress
- Relieves muscle tension
- Reduces anxiety and depression
- Increases joint flexibility
- Releases toxins
- Lowers blood pressure
- Enhances quality of sleep
- Calms the mind
- Removes scar tissue
- Strengthens immune system
- Reduce Nausea: Studies have been done that show peppermint can help with upset stomachs and indigestion. To use peppermint for this purpose, try adding a drop or two of peppermint oil to a small glass of water.
- Muscle Pain Relief: Peppermint essential oil can act as a very effective natural pain reliever as it helps relieve muscle spasms and soothes sore muscles and tension in the body. To help with muscle tension, try either rubbing peppermint oil on sore muscles or putting a few drops of the essential oil into a warm bath to soak your muscles in it.
- Sinus Relief: Peppermint has been known to help clear nasal congestion, as well as relieve cold and cough symptoms. Peppermint can be inhaled through a vaporizer or used as a chest rub to help clear out gunk in your nose and throat. It's a great natural decongestant.
- Headache Relief: Peppermint can be used to help diminish tension headache pain by applying peppermint oil to the temples or forehead. You can also try inhaling the peppermint aroma.
- Indigestion & Bloating: Peppermint oil helps relax muscles in the intestines, which in turn reduces gas and bloating. You can try drinking peppermint tea or adding a drop of peppermint oil to your water before eating.
- Improve Memory: Peppermint has been shown to increase memory, focus, and alertness.
- IBS (Irritable Bowel Syndrome) Relief: Peppermint oil in the form of a capsule has been used to help treat IBS effectively and naturally.
- 1/2 cup raw cashews, soaked
- 1/2 cup coconut oil, melted
- 3-4 tablespoons agave nectar, to taste (I used 4 tbsp)
- 2 tablespoons almond milk
- 1 teaspoon peppermint extract
- 3/4 cup dark chocolate chips
- 1/2 tablespoon coconut oil
- Place cashews in a bowl and cover with water. Let soak overnight, or for at least 2-3 hours. If your blender isn't great at blending things smooth, I suggest soaking overnight for the best results.
- Drain and rinse the cashews after soaking.
- Add the cashews, melted coconut oil, agave, milk, and peppermint extract into a high-speed blender. Blend on the highest speed until completely smooth. This can take a couple minutes.
- Line a baking sheet with parchment paper and grab mini cupcake/candy liners. Add a half tablespoon of filling into each liner. Place on the baking sheet. Repeat until you don't have any filling left (you should get about 22-25). Freeze, uncovered, for 20-35 minutes, or until firm to the touch.
- After freezing, quickly pop the patties out of the cupcake liners and set each on top of their respective liner. Return to the freezer for 10 minutes to firm up even more.
- Meanwhile, melt the chocolate and coconut oil in a small pot over the lowest heat. When half of the chips have melted, remove it from the heat and stir until all the chips are melted. Allow the chocolate to cool slightly for a few minutes before dunking the patties.
- Remove the patties from the freezer and dunk them into the melted chocolate with a fork. Tap the side to shake off excess chocolate and place on parchment paper. Do this step as quickly as possible so the patties don't melt. Update: Some of you are having trouble with the chocolate thickening up as you do this step. If this happens, I suggest heating the chocolate again over low heat to thin it back out. The cold peppermint patties are probably causing it to thicken with time. Another option is to just drizzle the chocolate on top of the patties.
- Return the patties to the freezer until set, for about 10 minutes, until the chocolate coating is firm. Store leftover patties in the freezer/fridge until ready to enjoy!
Top 5 Natural Tips for Holiday Headache Relief1) Chiropractic Adjustments. Chiropractic care is an amazing natural solution to treating headaches. Headaches can often result from built up tension in the neck. When you're very stressed, a lot of that stress builds up in your neck and shoulder area, which can place pressure on the surrounding bones, causing misalignments to occur. Chiropractic adjustments work to remove those misalignments and relieve that built up tension, which in turn helps relieve headaches. Chiropractic adjustments actually are great for both tension headaches and migraines as well. 2) Hydrate. With all of the holiday craziness, it can be easy to forget to drink water and rehydrate yourself. Sometimes all you need to get rid of your headache is a little H2O. We suggest having a water bottle on hand or within easy access so that you're more likely to remember to stay hydrated. 3) Peppermint Oil. Peppermint oil can provide great relief for tension headaches. Plus, it's very festive and appropriate for the holiday season! To use, you can simply apply the essential oil to your temples or around your hairline to provide a cooling relief that relaxes the muscles in your head. 4) Massage. If you have time to receive a massage either from a friend or professional, then we highly suggest it, and if not, then we recommend giving yourself a massage. Massage releases muscle tension and helps relax the body. With headaches, it would be especially beneficial to massage your neck, shoulders, temples, and back of the head for relief. 5) Warm Bath with Lavender Oil. Who doesn't love an excuse to take a nice warm relaxing bath? Well, headaches are definitely a worthy cause for baths. The warm water will help relax your muscles, while lavender oil helps soothe the headache.
Don't let headaches and stress get in the way of your enjoyment this holiday season! And as always, if you ever have any questions about headaches, don't hesitate to ask! Call us at 615-915-1255.
Have a safe and wonderful holiday!! 🙂
- Being overweight
- Having a parent or sibling with diabetes
- Being African American, American Indian, Asian American, Pacific Islander, or Hispanic American/Latino heritage.
- Having a prior history of gestational diabetes or birth of at least one baby weighing more than 9 pounds.
- Having high blood pressure measuring 140/90 or higher.
- Having abnormal cholesterol with HDL ("good") cholesterol is 35 or lower, or triglyceride level is 250 or higher.
- Being physically inactive—exercising fewer than three times a week.
- Frequent urination
- Extreme hunger
- Constant fatigue
- Excessive thirst
- Unexplained weight loss
- Tingling or numbness in the hands/feet
- Sudden vision changes
- Very dry skin
- Slow healing cuts or sores
- Vitamin A: Butternut squash actually contains more vitamin A than pumpkin. 1 cup will give you about 457% of your daily recommended amount of vitamin A. Vitamin A is great for eye and skin health and is also a natural antioxidant that can help prevent some forms of cancer and other serious diseases. Butternut squash is also high in beta-carotene, which converts to Vitamin A in the body.
- Potassium: Potassium is beneficial for your heart as it helps lower blood pressure and can keep your heart rhythm in check.
- Fiber: Ample amounts of fiber in the diet aid in the digestive process while also helping you feel full for longer periods of time.
- Vitamin C: Vitamin C is a powerful antioxidant that boosts the immune system and helps reduce free radicals in the body.
- 1 medium butternut squash
- 3 tablespoons coconut oil, divided
- 1 medium yellow onion, chopped
- 2 garlic cloves, minced
- 2 teaspoons dried rosemary, crushed (to release flavor)
- 1 cup full-fat canned coconut milk
- ½ cup vegetable or chicken broth
- ½ teaspoon sea salt
- 1 pound shiitake mushrooms, sliced (optional)
- 3 pounds zucchini, spiralized into fettuccine - You may want to salt zucchini and let sit in a colander for at least 20min. to drain excess moisture before cooking.
- Freshly-ground black pepper to taste
- Preheat oven to 375 degrees F.
- Slice butternut squash in half lengthwise. Grease a baking sheet with 1 tablespoon of coconut oil and then lay butternut squash (cut side down) on sheet pan.
- Roast for 30 - 45 minutes, until squash is tender and flesh can easily be pierced with a fork. Once cooked, allow squash to cool, then scoop out the flesh (this should yield about 5 cups of flesh) and discard the skin. Add the flesh to a blender.
- Meanwhile, add 1 tablespoon of coconut oil to a pan over medium heat. Add the onions and garlic and saute for 3 - 5 minutes, until onion is translucent and garlic is fragrant.
- Next, add the sauteed garlic & onions, rosemary, coconut milk, broth, and salt to a blender with the butternut squash flesh. Blend until smooth.
- Add the remaining tablespoon of coconut oil to a large pan. Add the mushrooms and saute for about 2 minutes, until they are just starting to brown. Then add the zucchini fettuccine and cook for about 3 minutes, until zucchini is almost tender. Add the sauce to the pan and continue to cook until sauce is hot and zucchini is tender.
- Garnish with freshly-ground black pepper and serve hot.
- Improved Immune System: With gratitude generally comes optimism. Studies have shown that people who are optimistic typically have good overall health. To be specific, a study conducted of first year law students from when they first started class to their midterms, showed that those who were characterized as optimistic actually had a higher number of blood cells to protect their immune system, even under stress, as opposed to those who were not optimistic. Optimistic individuals have also been known to eat healthier and exercise more regularly, further improving their immune systems.
- Decreased Stress: As we all know, stress can cause an array of health issues. It's very detrimental to your health and is linked to several major causes of death, such as heart disease and cancer. However, gratitude can actually help us become better equipped to manage stress. Research is starting to show that when gratitude is practiced regularly, it can have an incredibly positive impact on our ability to cope with daily problems and stresses.
- Stronger Relationships: Demonstrating gratitude can go a long way in all kinds of relationships. Couples who express gratitude towards each other, generally have more positive feelings for each other. They are also more likely to have longer lasting relationships. In the workforce, managers and bosses who express gratitude towards their workers, may see that their employees are much more motivated to work hard. People love to feel appreciated. It really goes a long way!
- Keep a Journal of Gratitude: Either weekly or daily, write down a specific number of things you are grateful for. This number could range from 3-5, whatever your preference is, and these don't have to be major life changing things. They can be simple, everyday occurrences. Whatever makes you happy, write about it. This will help you keep a positive outlook on life and block negativity from entering your mind. Any time you're feeling down or gloomy, you'll have this journal to look at and remind you of how great life can be. If you're not into writing, then simply make mental note of what you're grateful for and remind yourself multiple times a week.
- Meditate: Meditation is a great way to relax your mind and focus on the present moment without allowing any distracting thoughts or negativity to enter your mind. Try focusing your meditation on the idea of gratitude and gratefulness, or a simple thing your are grateful for, like the sun shining. The more you practice this, the more gratitude will start to become a part of your way of thinking.
- Write a Thank You Note: Send a quick note to someone you really appreciate, thanking them for all they do. It will not only make you feel better about yourself, but it will make that person feel amazing and help strengthen the relationship you have with them. You receive what you put out into the universe. So by constantly sending out positivity, you will see it in your life as well.
Now imagine how happier and healthier the world would be if we all focused on what we're grateful for, rather than what makes us angry! Gratitude and happiness are contagious, so start spreading your positivity today!
Scary bones. Unfortunately something millions of Americans have, but many don’t even realize it.
Did you know about 10 million Americans are living with osteoporosis today, while about another 43 million have low bone mass, which puts them at risk for osteoporosis? And, women make up the majority of individuals affected by this crippling disease?
That's an alarmingly high number. And one of the scariest things about bone diseases like osteoporosis, is that unless you've been tested for it, it's not something most people realize they have until something serious occurs like a bone breaking.
Your Need to Know Facts About Bone HealthYour bones are living, growing tissue that constantly breaks down and replaces itself. Your bones usually stay strong and balanced until they reach their peak bone mass which typically occurs between the ages of 18 and 25. That's why it's incredibly important when you're young to exercise and keep a diet high in calcium and vitamin D. Your parents didn't bug you to drink your milk for no reason! The more bone you have at your peak, the less likely you are to break a bone or develop osteoporosis later in life. After peak bone mass, you may start to slowly form less bone than you produce. Bone loss usually speeds up once you are middle aged. Bone loss especially increases for women who have been through menopause. Women can potentially lose 20% or more of their bone density several years following menopause. What happens when you have osteoporosis, is your body loses more bone than it's able to produce. The bone production simply can't keep up with the bone removal. This causes a significant reduction in bone density and increases the likelihood of breaking a bone.
Risk FactorsOsteoporosis is one of those diseases where you can take steps to help prevent the disease from taking over your body, however, there are also some factors that are unfortunately out of your control. Below we've listed the uncontrollable and controllable factors. Uncontrollable Factors:
- Age: Individuals over the age of 50 have greater risk.
- Gender: Women are more likely to develop osteoporosis.
- Race: People who are white or of Asian descent have higher risk.
- Menopause: After menopause, women may lose up to 20% or more of their bone mass.
- Family History: If you have family members with osteoporosis, then you're at a greater risk.
- Small Body Frame: Individuals may have less bone mass to draw from as they start to age.
- Insufficient Levels of Calcium and Vitamin D
- Lack of Fruits and Vegetables in Your Diet
- Living an Inactive Lifestyle
- Consuming too much Alcohol
- Too much Sodium & Caffeine
Preventative Measures to TakeNo matter what age you are, it doesn't hurt to take precaution and be proactive when it comes to the health of your bones. Below you will find our best bone health prevention tips. We encourage you (if you do not do so already) to incorporate all of these methods into your typical daily/weekly routines. Not only will these recommendations help you avoid scary bones, but they will also contribute to the overall health and wellness of your entire body. Exercise Exercise will always be beneficial for your body no matter what age you are. It's also one of the best things you can do to promote healthy bones. However, you gain the most benefits from exercise if you start exercising regularly at a young age and continue throughout your life. Nevertheless, it's still incredibly vital for your bone health because consistent exercise helps build stronger bones and slow bone loss. To make your bones happy, 20-30 minutes of aerobic exercise 3-4 times a week is the recommended amount. Strength training (lifting weights) and weight bearing exercise, which includes workouts such as walking, jogging, dancing, running, etc., are the best types of workouts because they work the most muscle groups and bones. Diet Calcium is a necessity in the diet as it is critical in strengthening your bones. The recommended daily amount for men and women between the ages of 18-50 is 1,000mg a day. Women over 50 should increase their intake to around 1,200mg, while men should increase to 1,200mg when over the age of 70. You can find calcium naturally in foods such as dark leafy greens like kale and collard greens, and low-fat dairy products like milk, yogurt, and cheese. If you're lactose intolerant or choose to not consume milk products, milk alternatives like rice, almond & coconut milk often have calcium and vitamin D added to them. Orange juice is another beverage that is often fortified with calcium and vitamin D. If you're not consuming enough calcium from foods, then you may want to also consider taking a daily calcium supplement. Vitamin D is the next biggest nutrient you need. We can't stress to you enough how important vitamin D is for your overall health and well-being. It boasts a number of healthy benefits and bone health ranks high on that list. Vitamin D helps ensure your body will be able to better absorb and retain calcium in the bones. So, if you want to reap the benefits of calcium, then you must ensure your vitamin D levels are up to par. Some of your best sources for vitamin D include sunshine, supplements, certain fish like salmon and tuna, egg yolks, fortified orange juice, and the milk alternatives mentioned above (again, ones that are fortified with vitamin D).
Osteoporosis can be a very limiting disease restricting you from doing the activities you love and enjoying life to the fullest. While breaking a bone is one way of discovering you have the disease, if you notice you're getting shorter or your upper back is curving forward, you may want to have your healthcare provider look further into it.
If you have any concerns regarding osteoporosis, we can help. Give us a call at 615-915-1255.
Sources: National Osteoporosis Foundation, http://nof.org/ Mayo Clinic, http://www.mayoclinic.org/diseases-conditions/osteoporosis Spine-health, http://www.spine-health.com/conditions/osteoporosis/osteoporosis-prevention
Founding of ChiropracticD.D. Palmer, who lived in Davenport, IA, initially worked as a magnetic healer owning his own clinic called the Palmer Cure and Infirmary. The first adjustment D.D. performed was initiated after he had an encounter with a janitor in his building by the name of Harvey Lillard. D.D. was intrigued by Harvey Lillard because Harvey had lost most of his hearing for about 17 years of his life. Lillard was able to communicate with D.D. to explain how his hearing loss began with a "pop" in his back after working in a bent over position. This led D.D. to conclude that there must be a connection between the popping of the back and the deafness. He felt Harvey's spine and realized there was one vertebra out of place. D.D. convinced Harvey to let him work the misaligned vertebra back into place and almost immediately following that adjustment, Harvey experienced an amazing transformation. His hearing began to return; something he never imagined would be possible. Following the success of this adjustment, D.D. Palmer decided to shift the focus of his practice towards spinal manipulation. Once news spread of his success, people flocked to his office from all over the country. Palmer soon realized spinal adjustments didn't just help with deafness, but rather they helped with a number of ailments such as the flu, sciatica, stomach issues, headaches, and heart trouble. In order to better understand the success he was having, Palmer turned to his studies of anatomy and physiology to further research the connection between one's spine and overall health. He was able to deduce that the body had the power to heal itself through the nervous system. He concluded that if an organ was not functioning correctly, then that must mean it wasn’t receiving proper nerve supply. His adjustments were restoring nerve supply by removing nerve interference. The term "chiropractic" was then coined from the Greek words "chiro" meaning hand and "practic" meaning practice. D.D. Palmer renamed his clinic the Palmer School and Infirmary of Chiropractic, with the first students accepted in 1898. Even though chiropractic was beginning to gain popularity and produce successful results, there were those who did not accept it and presented much opposition. D.D. Palmer faced harsh criticism and hostility from the medical community, who didn’t understand and accept chiropractic as a means of legitimate healthcare, despite the success stories. He received so much dissent, he was actually sentenced to 105 days in jail and fined $350 for practicing medicine without a license. However, this did not stop D.D. from adjusting. He did his time and then continued to adjust, wrote two books, and promoted chiropractic till his death in 1913.
Development of ChiropracticB.J. Palmer took chiropractic to the next level, making it a licensed, accepted form of healthcare. B.J. graduated from his father's school in 1902 with his wife, Mabel, and the two began changing lives and taking more responsibility of the school. B.J eventually built the Palmer School of Chiropractic. B.J. was really the marketer of chiropractic. He had his own radio station where he was able to promote and educate thousands on the benefits of chiropractic. He was a brilliant writer and speaker, who traveled the world speaking to numerous audiences about chiropractic. Opposition towards chiropractic was still present and chiropractors were still being jailed, but B.J. worked diligently to increase the acceptance. He further refined and developed the science behind chiropractic. Separate licensing and regulatory boards for chiropractic were made possible by B.J. Palmer. It was under his leadership that chiropractic actually became the first profession to use the x-ray machine regularly, which improved the accuracy of chiropractic. Today chiropractic has become a licensed accepted form of healthcare practiced all over the world. It is constantly growing and becoming increasingly popular as it has helped millions achieve remarkable improvement with their health.
- 1 cup almond flour
- 1/4 cup coconut flour
- 1/2 tsp sea salt
- 1/2 tsp baking soda
- 1 tsp cinnamon
- 1/2 tsp pumpkin pie spice
- 3/4 cup pumpkin
- 1/4 cup maple syrup
- 1/4 cup coconut oil
- 3-4 eggs
- Preheat oven to 325 degrees F
- Combine all wet ingredients in a bowl
- Combine all dry ingredients in another bowl
- Mix both bowls together until well incorporated
- Pour into greased loaf pan and bake for 45-60 minutes.
The nervous system and immune system are hardwired to work together to create optimal responses for the body to adapt and heal appropriately. Subluxation is the term for misalignments of the spine that cause compression and irritation of nerve pathways affecting organ systems of the body. Subluxations are an example of physical nerve stress that affects neuronal control.
According to researchers, neural dysfunctions due to subluxations are stressful to the body and cause abnormal changes that lead to a poorly coordinated immune response and increased susceptibility to a variety of diseases. Chiropractic adjustments have been shown to boost the coordinated responses of the nervous system and immune system.