8 Weeks to Wellness: Week 1 Online Challenge

In our office quest to get healthy by November, I decided to follow up the 10 Day Metagenics Cleanse with 8 Weeks to Wellness. I've done 8 Weeks to Wellness one time a year for the past two years, so I thought I would do it again this year too.

This time it's a little bit different though. I'm doing the 8 Weeks to Wellness Online Challenge. This is a High-Tech, Low Touch program that provides patients with all of the same education (plus more) but less required time in our office. Right now we have two patients who live in Minnesota doing the program for the first time and two 8WW Alumni doing it locally (including me). 

Here's the basics:

• Online video tutorials about eating well, moving well, and thinking well each week
• Weekly quiz to proceed to the next week's info
• Guidelines on how to eat
• Weekly workouts you can do at home or the gym, scaled for different ability levels
• Guided Meditation
• ALL THE INFO you need to get started LIVING HEALTHY!

My Goals: Lose 9lbs and 2% body fat, exercise 5 times a week (3 Crossfit + 2 8 Weeks to Wellness workouts), fit into my jeans comfortably! 

Did you see the Channel 13 News Segment on 8 Weeks to Wellness? Check out Dr. Wes and the great things about 8 Weeks to Wellness! 

If you are interested in doing the full 8 Weeks to Wellness program or the 8 Weeks to Wellness Online Challenge, please talk to Dr. Wes or call the office for more information. (515) 978-6661. 

Days 8, 9, & 10 of Cleanse/Staff Results

I don't really have a lot of great updates or exciting news about ending the cleanse, except that it's over! We basically repeated the same foods from the first few days as we finished the cleanse. 

Here's what I lost:

We all have happy livers now!

• 4.5lbs
• all of my cravings which is INCREDIBLE! 
• belly bloating
• fatigue
• facial blemishes

Here's what I gained:

• energy
• better sleep
• more "tone" in my arms
• more room around my waist
• the ability to take my rings off
• motivation to KEEP GOING! 

Here's how the other staff did:

Dr. Wes: The main thing I noticed on the program was my energy and alertness. The last month or so I have been sluggish and tired a lot more than usual for me. After the first day, I noticed a difference! I had much more energy throughout the entire day, slept better which allowed me to wake up more refreshed. I also noticed my pants fitting a bit better as well. I'm glad I did it, it's always good to refocus on your health and pay close attention. Mix things up, challenge the body, it's the only way we grow. I plan on doing this cleanse probably 2Xs/year. 

Cassie: I really liked the cleanse! The first day I was super hungry, but it wasn't unbearable. I never got any headaches or cravings really, there were some things that I thought sounded good but I was fine with not having them. At the end of the cleanse my body felt fantastic! I wouldn't say I had horrible eating habits before the cleanse, but I've definitely stuck with those eating habits and I feel great.

Kendra: As far as the cleanse goes I thought it was pretty easy. It goes a lot easier when you plan your meals and cook them ahead of time. A couple good points are I wasn't bloated at all and I maintained energy through the day. The only other thing for me was I went to the bathroom "a lot"!!!!!! :) :) I cut out the calm drink a few of the days!! :)

If you are interested in doing a Metagencis cleanse through our office, talk to Dr. Wes at your next appointment and  we will get you going! Waukee Wellness: (515) 978-6661 

Day 7--Mental Clarity Day

As I was driving home from a new baby visit, I realized that my mental clarity was really good. I felt good driving and not "foggy" as I sometimes feel when I'm tired. It was glorious! I also have a lot more energy today and noticed that my cheek bones were coming back into sight. :)

I FINALLY made it to the gym this morning for the first time since I started this cleanse. The workout was right up my alley with rowing, box jumps, and burpees.  I attempted to do this workout "prescribed" (Crossfit's way of doing a workout without any modifications). My rowing was ridiculously slow and I biffed it once on the box jumps, but I completed the workout and tried to keep as steady of a pace as I could. It felt good to move again, even if it was much slower. 

Our meals for the day were pretty standard, except I invented another NEW recipe! So exciting! 

Here's what we ate:

Breakfast: cottage cheese, "real" oatmeal, egg whites, veggies

Lunch: Cottage cheese, salad, left over chili, green beans, tomatoes

Dinner: Shredded Chicken, squash, green beans, fruit

Snacks & Supplements: Fresh Fruit blended with UltraClear, AdvaClear, UltraFlora, Green Tea, Pomegranate Juice + Colon Cleanse

NEW Recipe! Buffalo Chicken Salad

1 cup cooked chicken, shredded

3T Plain Greek Yogurt

1tsp Frank's Red Hot Sauce or Buffalo Sauce

1 stalk celery, diced (optional)

Mix all ingredients together and enjoy! I cannot believe how good this tasted. I've never used plain yogurt in place of mayo before and I will certainly keep trying new creations with the yogurt. If you are eating grains, some Gluten Free Sweet Potato chips would be a great dipping tool with this salad. Or you could roll it up in a piece of Romaine lettuce with veggies for a healthy wrap. 

If you are interested in doing a Metagencis cleanse through our office, talk to Dr. Wes or Dr. Jason at your next appointment and they will get you going! Waukee Wellness: (515) 978-6661

Day 6 is AMAZING!

This morning I woke up feeling good. It's now 7:30pm and I FEEL AMAZING!! There could be a lot of things contributing to this:

• Great church service with my guys and my brother's family
• Seeing my parents for a little bit
• Eating really well and skipping the church brunch that we typically eat (it's so good but probably not-so-healthy)
• Taking A THREE HOUR NAP on a rainy Sunday (this is a big part I'm sure)
• Making a really healthy dinner with Wes--our recipe is below 
• The colon cleanse supplement finally started working

Wes & Katie's *Secret Chili

2# Ground Turkey

1# Chicken & Turkey Andoille Sausage (watch for ones that are low in fat)

2 Large Cans of Tomato Sauce

8oz Low Sodium Chicken Broth (we used Pacific Organic)

2 medium sweet potatoes

2T Chili Powder

Cook the meats separately. Once the turkey sausage is completely cooked, run through the food processor for a few seconds. While the meat is cooking, dice the sweet potatoes pretty small. Boil these for a few minutes until they are cooked through. In a large stock pot, add everything together. Bring to a boil and immediately turn the heat down to low. Enjoy!   (This served two adults, two boys, and we had four containers left for lunches this week.) 

*The secret is that we didn't tell the boys what was in the chili since they don't love andouille sausage or sweet potatoes. They LOVED this chili, even though they thought it had hot dogs in it. :) 

Bonus Picture: Me after a massage with Kendra! I LOVE her scalp therapy and it instantly made my headache much better! Looks like birds nested in my hair though. :) 

Half Way Day! Cleanse Days 4 & 5

I have to admit I've already slacked off on the blogging a bit. I had a headache (dull) on days 2, 3, & 4 and it was all I could do to get kids to school, fed, and making sure spelling words and piano lessons were practiced! 

Here's what we've been eating...

Breakfasts: Nitrite Free Pre-Cooked Sausages by Applegate Farms, "real" oatmeal, cottage cheese, scrambled eggs whites, leftover veggies and fresh tomatoes.

Lunch: Cottage Cheese, leftover chicken & veggies, tuna + avocado salad, salad with leftover chicken (raspberry balsamic vinegar + olive oil + salt/pepper dressing)

Dinner: Leftovers! 

Snacks & Supplements: Fresh Fruit, Salsa Fresca Rice Chips, UltraClear, AdvaClear, UltraFlora, Green Tea, Pomegranate Juice + Colon Cleanse)

Overall update: I am feeling much better since my headache left but still a little "foggy". I taught childbirth class on Saturday and I think it was a great way to get my mind off of the headache. I think the biggest change I've noticed is that my overall swelling has gone down. My wedding ring was getting tighter and I was feeling like my skin was tighter behind my knees. I know I've lost a lot of water weight and my wedding ring comes off easily now. I'm not sure how that is going to play out on the scale/body fat %, but I feel better so that is a big bonus. AND I'm realizing that I don't NEED caffeine to get through a day! WOW!

Cleanse Day 3

I felt much better this morning, got adjusted and had more energy. (Until this afternoon when the headache came back. I think I'm going to try drinking my one caffeine earlier in the day.) 

Here's what we're eating:

Breakfast: "Real" Oatmeal & Applegate Chicken Sausages (frozen in Hy-Vee Health Market)

Lunch: Wes had leftover tuna "salad", fruit, & roasted veggies. I was unexpectedly away from home so I stopped by Hy-Vee Salad Bar for cottage cheese, lettuce salad with grilled chicken/oil/balsamic vinegar, and a few raspberries. Yum! 

Dinner: Spaghetti Dinner with Veggies--spaghetti squash, marinara with ground turkey meat in the sauce. *Note--be careful with your marinara. A lot of them have milk and sugar in them. Try to find the best quality sauce. We like Muir Glen marinara. 

Snacks: Two UltraClear shakes which I blended with a few frozen blueberries; I found some gluten free rice chips for Wes. I'm trying to lose weight so I am skipping as many grains as possible. Since I had oatmeal for breakfast, Wes gets to enjoy the chips! 

Supplements: UltraClear, UltraFlora, AdvaClear, Natural Calm, Green Tea, Pomegranate juice

Other things going on: I got adjusted this morning which is something I always look forward to. Yesterday I had a massage which is wonderful! We're so blessed to have two massage therapists at Waukee Wellness who fill up their massage times quickly.  

I've also been doing the belly-breathing exercise from the cleanse manual. It takes less than 5 minutes to do and was a great way to "reset" during my busy day. Don't skip this step! 

Cleanse Day 2

Day Two Plan

Breakfast: Cottage Cheese, tomatoes, and chicken for me; Grilled Turkey Burger & rice for Dr. Wes

Lunch: Tuna + Avocado + Dill pickles + Tomatoes= Tuna Salad (VERY good!), carrots, apples

Dinner: Lemon Chicken & Veggie Bake 

Snacks: UltraClear Shakes 

Supplements: UltraClear, UltraFlora, AdvaClear, Green Tea, Natural Calm at designated times of the day

Exercise: Dr. Wes made it to 5:30 Crossfit so I have NO excuses, but I still have a bit of a headache so I skipped today. I'll try to go for a walk in the evening. 

I had a can of Zevia Cherry Cola for my caffeine--so good! I also drank some Passion Fruit Iced Tea (herbal/no caffeine) in addition to my water. 

I also had an impromptu massage with Kendra today. It was so wonderful to take a nap (I even snored!) and have her work on my head because of the headache today. Darn caffeine cravings! 

Day 1 Review: The Good, The Bad, & The Ugly

Day one was tough. One of the hardest things I've ever done. I'll give you the good, the bad, and the ugly about my day and the other staff members' days too. Complete honesty. If you have questions for me or the staff, leave us a comment below! 

The Good

• I survived. (See The Ugly section)
• I really enjoyed everything I drank all day. Fruit juice, Very Berry UltraClear, Chocolate UltraMeal, Chicken Broth, herbal teas.
• I've already lost of a lot water weight--many trips to the bathroom. A good reminder to have sympathy for all of the pregnant women I work with!
• No excessive bathroom trips for the reasons I had in my head that a cleanse would entail--if you know what I mean. 
• Being without solid food makes me really aware of putting completely nutritious things back in. I haven't had any normal cravings today (except an afternoon tea) and I am so excited to be motivated to keep going! 

The Bad

• I didn't chew anything. That is really a weird thing to miss.
• I was pretty tired in the morning and was in bed early. 
• I drank so much liquid first thing in the morning that I felt nauseous. 

The Ugly

• I got a migraine. Not even a little "I-can-still-function" headache. This one took me down. It's nice being married to Dr. Wes because he was the first one to say, "Eat something. It's not worth it to feel this terrible." I attribute this to my caffeine problem. I typically have four or more servings of Iced Tea and Zevia soda throughout the day, so I was hurting. CONFESSION: I ate something at 9pm. I had gone over 24 hours without food, so I did my best to imitate an UltraMeal shake with real food. I ate a half-serving of cottage cheese and half of a banana. I almost instantly felt a little better, and it allowed me to be able to fall asleep. **IF YOU DO A CLEANSE THAT RESTRICTS CAFFEINE (as it should), START WEANING OFF CAFFEINE IN ADVANCE!** The directions told me this but I really thought I'd be ok. 

Staff Update: Dr. Wes was surprisingly chipper all day. He was hungry and a bit tired, but he did great. I think two of us had headaches (caffeine related), and two others had to end the day early by just going to bed. We all felt hungry throughout the day.  Otherwise, it's going really well with the office staff. 

If you are interested in doing a Metagencis cleanse through our office, talk to Dr. Wes or Dr. Jason at your next appointment and they will get you going! 

Liver Cleanse, Day 1

We're stocked and ready to go!

Did you know that we are one of the only cultures that doesn't routinely participate in some type of body cleanse or fast? Throughout history people have found various ways and reasons to help their body reset itself to a healthy state.

Our culture continues to pile in the processed junk day after day after day...without ever allowing the body to cleanse and reset itself.

We've decided to go through a liver cleanse over the next few weeks and wanted to share our experience with you. I don't think we'll get the symptoms and results like a short term cleanse would. We aren't the type of people that need that immediate change. We're perfectly fine with healthy long term changes for our bodies--how ever long that might take.

Day 1 Plan--Liquid Diet ONLY

Morning Routine: Pomegranate juice & Natural Calm; UltraClear, Supplements

Throughout the day: Juices, Chicken Broth, and UltraMeal by Metagenics

Evening Routine: Green Tea, Supplements, UltraClear

I've never done a day without solids, so I'm a bit concerned about what will happen. My biggest fear is getting a headache or being dizzy while I'm watching kids after school. I also drink a lot of caffeine during the day and have cut a lot out, but only having one serving makes me nervous! I'm also hosting a Norwex party that night and don't want to be a crazy-lady either. My biggest excitement is being able to drink some fruit juice. I consider juice to be a "junk food" and it will be fun to try some different flavors too.

If you are interested in doing a Metagencis cleanse through our office, talk to Dr. Wes or Dr. Jason at your next appointment and they will get you going! 

Pre-Cleanse Preparation

I've received the documents needed to complete this cleanse. I can't share all of the details with you online, but I can share with you how I'm getting ready to start the 10-Day Cleanse on Tuesday. I will be hitting the local farmer's market tomorrow to get lots of fresh, local produce. This isn't a necessary step, but it will help me get motivated to get started!

Stocking the House with Good Food

Day 1 will be a liquid diet, so that's one day I don't really have to plan for. 

The other days will include the following items at our house:

• Chicken, egg whites, turkey, fish (Costco/Local)
• Fruits, veggies, and parsley (Farmer's market)
• Rice, Oats, Buckwheat, & Quinoa (Costco has a great blend of these items) 
• Cottage Cheese & Plain Yogurts (Hy Vee)
• Pumpkin Seeds & Sunflower Seeds (Hy-Vee Health Market)
• Stevia sweetener and Agave Nectar (already own)
• Herbal & Green Teas (buying more just for fun)
• Pomegranate Juice (Hy Vee Health Market)

This looks like a short list, but I am excited about the combinations that are possible. I will be starting a Pinterest board for the cleanse too. We don't typically have many grains or dairy here, but will try to use some of the items during the cleanse for variety. Dr. Wes will probably eat more of the grains than me since I am hoping to lose weight during the cleanse, and he is just cleansing and losing body fat. 

Buy a New Blender Ball

This again goes to improve my motivation and make it more exciting. A Blender Ball is a necessity, but a new one is not.  I also got out our blender as it will be living on the counter for the next 10 days. 

Hydration Items
I have a really cool water bottle that infuses fruits/veggies into the bottle without the pulp. I bought it Brookstone awhile ago and really like it. I will also be using a glass Life Factory water bottle and other various water bottles in the house. I think I will get a few ready to go each day with either lemon or lime or cucumber or combinations. 

If you are interested in doing a Metagencis cleanse through our office, talk to Dr. Wes or Dr. Jason at your next appointment and they will get you going! 

Healthy Staff, Healthy Patients (Fall 2013)

I'm back! After a much-needed break from blogging, I've decided that it's time to start sharing more healthy info with our patients again. However, this time it isn't about something I know--it's cleanse time at the office.  

 Our staff will be doing a Metagenics 10-day cleanse starting on Tuesday, October 1. For 10 days, we are eliminating and re-introducing certain foods into our diet. As the wellness coordinator for the office, I thought I would share my experience with the cleanse day-by-day. This cleanse is meant to clean out the liver and reset our bodies to a healthier state. I'm a bit nervous--I've never really done a serious cleanse with food elimination and supplementing. And I'm nervous about the product called Colonix. It's one of the supplements we will be taking. Colonix doesn't sound like a feel-good product. 

Disclaimer: This is no where near my weight.
You'll have to check the board at the office to
track my progress!

We invite you to follow our staff through our journey. Want to see first hand how healthy we are? Stop by the office and check out the board with our detailed goals, action steps, Waist Hip Ratio, Body Fat %, and our weights. YES you read that right, our weights. 

I am anxious to get started, but more anxious about seeing, feeling, and living the results. I need a good kick-in-the-rear and excited to see what my results will be! 

--Katie

If you are interested in doing a Metagencis cleanse through our office, talk to Dr. Wes or Dr. Jason at your next appointment and they will get you going! 

Organic Produce Delivery--Too Expensive or Money Saver?

We just received our weekly organic produce bin from Prudent Produce. We've been using this company for the past few years and continue to love having a bin of fresh organic produce delivered to our front step each Monday. They also have lots of grocery "add-ons" that meet our clean-eating standards.

The Absolute Truth!

Does eating clean mean spending a fortune at the store? We don't think so. Our budget for four people (Dr. Wes, myself, and two boys) is $151/week. We consider eating healthy part of our "health insurance" policy and look for the cleanest foods to eat when we're at home to ensure long-term health. We eat 85% of our meals that are prepared at home. If you know Dr. Wes and his love of Pancheros, you can probably figure the other 15% is eating there. 


This week we decided to try something new. I tried to buy ALL of our groceries from Prudent Produce to see how close we could come to skipping the grocery store completely. Here's what we got and what we spent:

Mini-Produce Bin (This is what was in the mini-bin this week. We subbed a few items)
2 each Bananas
2 each Navel Orange
1 each Romaine Lettuce
2 each Fuji Apple
1 each Avocado
1 each Tommy Atkins Mango
2 each Tomato (IA)
1 5oz Baby Spinach
1 each Breakfast Radish

Add-Ons  

Natural White Cheddar Cheese Curds (16oz)

Natural Mild Cheddar Cheese Slices (7oz)

Stacey Tortillas (wheat)

Apple Cider Vinegar

Broccoli

Grape Tomatoes

Salted Butter (lb-4 sticks)

Beef Breakfast Sausage

Chicken Bites

All Natural Turkey Meat Sticks

Local Grass Fed Beef - GSGF (Monroe, IA)

Motley Kale

Blueberries

Strawberries

Total: $91.80

Ha! Love this! Same goes for anything that is "sugar free"
or "reduced sugar". 

Additionally, I bought eggs, bacon, salsa, Dr. Zevia, and some other random things at Hy-Vee today (I ordered eggs too late and missed out on eggs from Prudent Produce). We easily stayed within our $151 weekly budget for food and have lots of good, clean food to eat this week! Yum! 

What's your health worth to you and your family? Are you buying fresh produce and clean meats, or do you put chemicals in your cart? Would you save money if you never went down the store aisles? Are you sacrificing money today for your future health? 

Weekly Meal Prepping

One of our favorite routines in the Nyberg household is preparing as much food on Sundays as possible. This has been one of the BEST changes in our home for our health and sanity throughout the week. Here's what happens after I come home from getting the groceries on Sundays...

Breakfasts

1) Cook a dozen cage-free organic scrambled eggs. Mix one dozen eggs with a little coconut milk and add to a large skillet that has some hot coconut oil in it. (Sometimes I make hard boiled eggs too)

2) Cook breakfast meats like sausage and/or bacon according to packages. We like the precooked sausages found in the Hy-Vee Health Market Freezer. We throw them on the contact grill and brown them. Bacon--bake on broiling pan at 400 degrees for 20-25 minutes. Be sure all meat is nitrite free! We also cook bacon on the contact grill too. 

3) Wash and prep any fruit that can be prepared ahead of time--grapes, blueberries, strawberries, etc. 

4) Sometimes I'll make a batch of Paleo Pumpkin Muffins or a treat like too. 

Dinners

1) Decide on recipes. I like to marinate meat before grilling or cooking it, so I will typically make the marinades on Sundays and put the sauce into a gallon ziplock baggie (or dish). Then on the day of the meal, I throw the meat in the baggie in the morning or sometime in the afternoon so it's ready to go. 

2) Prepare the meats--slice up chicken, make hamburger patties, shape homemade chicken nuggets, put a roast in the crockpot with veggies and set into the fridge, etc. Tonight I made a marinade in a large baggie;  wrapped chicken in bacon and put the sauce on it; put green beans, chicken, and sweet potatoes in a 9x13 pan with butter & Mrs. Dash; started thawing beef. 

A little fuzzy, but you get the idea! Chop those veggies!

3) Prepare the veggies--dice up zucchini & squash; slice carrots/tomatoes/peppers/onions; snap green beans; etc. Having veggies already cleaned and ready to cook makes it easier. I typically just use a little butter in a pan or throw them in a steam-pot to cook them for dinner. 

Lunches

PACK ON SUNDAY! Start with a meat (we like DiLusso Nitrite free deli meat at HyVee or leftovers) and add veggies. Raw veggies are great! Remember those veggies you just cleaned and cut for dinners? Use some of those! Salads can be pre-made--just don't use the dressing yet. 

While cooking at home definitely takes time, we've found that prepping our food on Sundays really helps. Maybe Sunday isn't your day--but find a time and make a commitment to clean, healthy eating. You'll love the results!

9x13 Pan; Green Beans, Carrots, Chicken, Sweet
Potatoes; Mrs. Dash; Butter squares.

Recipes We Used This Week

Paleo Bacon Wrapped Honey Mustard Chicken

Budget Friendly Balsamic Mustard Chicken

Chipotle Lime Rubbed Steak

Medical Doctors Vs. Chiropractors--Who Loses?

Q. Why don’t Chiropractors and medical doctors get along?

A. This is a big problem that you, the patient, are dealing with these days. There is a misconception that medical doctors don’t refer to Chiropractors and vice versa. While this is true for some, it’s not the way it should be. When this occurs, there is only one loser in this scenario, YOU! There is a time and place for medicine and there is definitely a time and place for Chiropractic. Chiropractic is not for just neck and back pain. Unfortunately, that’s what most people believe. There is so much more to Chiropractic. If MD’s, DO’s and Chiropractors would work together, our society would be a much happier, and healthier place.

Chiropractic operates under the fact that our nervous system controls and coordinates every

cell, tissue, and function of our bodies. If one of these nerve pathways is interfered with, then

wherever that nerve goes to may not function at a 100%. Chiropractors remove this interference

with the use of the Chiropractic adjustment and help the body heal on its own. There are over

100 certified adjustment techniques and the goal is to find the one that fits you. Chiropractic

helps people become healthier along with making healthy lifestyle choices, eating well, exercise and mental stress reduction techniques. As a healthcare professional, I would advise you that if your M.D., D.O., or Chiropractor are not open to working with your other healthcare

professionals in your life, then you should find a new one. It’s not about us, it’s about you. The

priority should be on whatever it takes to get you and your family healthy.

The Good, The Bad, and The Ugly of Pinterest

Our office (well, me specifically) loves Pinterest. We've found some awesome recipes and helpful hints for our home. We've planned cheap birthday parties and found new ways to play with our kids.

However, we often see people pinning things that just make us cringe. Here are a few of the bad and ugly pictures on Pinterest...

Carcinogens, toxins, and chemicals! 

Just look at all these toxic chemicals!!! This one is exceptionally painful for me to look at because I can only imagine what tiny bodies are taking baths in tubs cleaned with this stuff and eating off of counters scrubbed with this stuff. Ick! Solution--Norwex. If you don't own any Norwex, buy it. Or clean with water and vingear. 

Hydrogenated Oils, BPA in Cans, and Processed Foods! 

I love a great organization system just like any other mom does, but this one is a double-whammy. There are tons of processed crackers, cereals, snacks, cans, peanut butter, and chemicals on these shelves. These foods will make you and your family unhealthy at a very rapid pace. 

This one isn't quite as bad, but there are many pins on Pinterest that claim a workout or snack or meal is "healthy". We get frustrated because it gives people false hopes on what healthy is. Pinterest is quickly becoming as credible as mainstream news shows. In this particular picture, we'd leave off popcorn (it's a grain), nonfat cottage cheese (eat fat!), Peanut Butter (unless it's PB2), Fruit Smoothies, Frozen grapes in moderation, Mangoes, SOY anything, bean salad, Sugar Free Jello (artificial sweeteners = neurotoxins), nonfat yogurt (eat fat!), and most protein bars as the main source of protein is GMO Soy. 

What's the good on Pinterest? Check out Waukee Wellness' Pinterest Page and be assured that the pins there are of good quality! 

Happy Pinning! 

Rotavirus Letter

I've been asked about Rotavirus often this past week so I thought I'd share the email response Dr. Wes and I share with families. 

Thoughts on Rotavirus (or any illness)...

The primary goal of prevention or restoring health is having a strong & healthy immune system. The best way to achieve that is through chiropractic adjustments and making sure the body is able to heal itself. Our boys get adjusted once a week in the office and more at home if needed. Typically we see the healthiest kids in our office come in one-two times per month. Here's a link to the research behind chiropractic care and immune function--it's important to see why it works. http://icpa4kids.org/Chiropractic-Research/Immune-Function/  

Second--nutrition. If you think anyone in the house is getting sick or exposed to illness, cut out all inflammatory foods--especially wheat and dairy. When the body has excess inflammation to deal with, it cannot remove the toxins as easily and those little viruses/bacteria take residence inside the body. Bacteria feed off of sugar and will multiply much quicker with excess sugars in the body. Plan meals with lots of good proteins and veggies, and then throw in some fruit if needed.  

Third--Supplements. Vitamin D is one of the most important supplements you can take to boost immune function and overall health. Dr. Wes recommends 400IU for kids under 2, 800-1000 for kids aged 2-5, and 5000-10000 IUs for the adults.  You can get good quality drops or capsules from Waukee Wellness or Campbells.  

Overall, it's so important that everyone in the house (and ideally daycare too) is being proactively healthy. Illness can be transmitted from person to person, and those people may or may not have the symptoms. Keeping everyone at optimal health is key! 

Check out this link on the Rotavirus Vaccine.

Patience Paid Off

So many people in our culture are looking for the "quick fix" to their problems. We hear commercials for "Make Money Fast!" or "Lose 10lbs in 3 days!" and we become intrigued. And I'd be lying if I said I wasn't completely thrilled when I lost 20lbs in 8 weeks through our 8 Weeks to Wellness program. 

However, the bigger health benefits come over time. We hear people in our office say that they tried a program for a month and "it just didn't work for them". When we've spent a lifetime repeatedly doing a bad habit (like not exercising or eating poorly), it's going to take much longer than a month to make a change in your overall health. 

I had a personal success today that was eye-opening. One year ago (4/30/12) I did a workout at Crossfit called "Diane". It's a benchmark workout of deadlifts and handstand push-ups (which I modified). I did the same weights and same push-ups from last year, and cut my time in almost half! I was so excited that this workout not only improved for me, but it was easy. I could have/should have done more weight and I'm excited to tackle this one again in the future.

My patience and dedication to exercising is making a healthy difference in my life. I'm stronger and healthier because of  steady diligence to exercising. 

PS...If you haven't heard it from our office before...women--go lift some weights!! If you need help getting started, sign up for a class or training session with us! 

Gym Excuses--Have YOU Used Any of These?!?!

Confession Time: I have been absolutely TERRIBLE about making it to the gym this winter. I'd like to think I have good excuses but there are NO excuses for not exercising. 

Excuses I've Used Thus Far

• Late Start for Bad Roads--better not drive from Ankeny to Grimes
• No School for Bad Roads--easier to be safe at home
• Sick Kids--don't want to make others sick
• Attending Births--it's been a busy winter for this doula!!
• Babysitting Nieces/Nephews--I've done A LOT of family babysitting lately
• Headache/sore throat/sickness for me or kids--better not make it worse by exercising
• Too Busy with work/meetings/appointments

What I Should Have Been Doing Instead

• Working out at Waukee Wellness with our Fitness Coach
• Crossfit at Home WODS
• Any Workout from our Pinterest Site
• STRETCHING--even the days when sickness abounds 
• 7 Minutes of Burpees--my favorite standby workout

I was all set to go to Crossfit this morning and you guessed it--two hour late start for my oldest. So instead of making excuses why I didn't drive to Crossfit and workout, I decided to stay home and do this workout instead. 

O Squat This--Crossfit Travel WOD

5 Rounds for Time:

10 Overhead Squats (using curtain rod that my dog ran away with during my workout)

10 Push-Ups

10 Sit-Ups

Online Stopwatch available here

My time: 7min 15 sec. That's it. Done. Can you beat my time?!?!

Valentine's Book Review! The Five Love Languages--for kids!

Happy Valentine's Day! 

Fun Fact: Dr. Wes and I have celebrated 17 Valentine's Days together. That's a lot dark chocolate! 

I wanted to share a book with you that I really enjoyed reading, The Five Love Languages of Children. The basis of this book is that children (and adults) have 5 different love languages, some of which are more predominant than others. More importantly, it's our job as parents (or spouses) to know how each person needs to be loved and how to fill up their "love tank". 

I read the book very quickly and then checked out the website so I could give our oldest son a "love language" quiz. He liked the quiz a lot, and it confirmed what I already knew--he feels loved by Words of Affection and Quality Time. The book also states that young children need all 5 Love Languages regularly, so we try to get them all included as much as possible. I thought it was interesting that three of us took the Love Languages quiz and we all had completely different answers! 

I liked this book for quite a few reasons, but most importantly because of the following:

• Easy to read and understand. 
• Practical ideas I started using the same day I read the book.
• A deeper understanding for the individual we all are, and how I can best support each child (& hubby). 
• Ideas for supporting kids who are struggling in some aspect of their life. 
• Lots of support on the internet. 
• I read it once, applied it right away, and still actively use it months later. 

I highly recommend this book! I know it will give you some good insight into your kids--whatever their age! 

Veggie Variations

Here are a few different veggie variations you can try that we used over the weekend...

Borrowed photo, but this is
exactly what our looked like!

Brussel Sprouts

2T Olive Oil or Coconut Oil

3-4 Cloves Garlic, Minced

approx. 1 tsp salt

1/2lb brussel sprouts, cut in half

Heat olive oil or coconut oil in a skillet with some garlic and sea salt. 

Cut sprouts in half and remove any wilted leaves. 

Place them flat side down in the skillet and cook a few minutes until they start to turn golden brown. At this point I flip them over (using tongs), cover, and cook about 4 more minutes on low heat. 

Enjoy!

Look at the bright color!

Beets

I LOVE beets! I simply use a veggie peeler to remove the skin, slice into thick slices, and boil/steam until soft! Beets make a great topping for salads (Beets + Feta = WOW!) or as a side. I usually just eat them plain and cold! 

Zucchini Spaghetti

I think I've posted this before, but here's one way we love zucchini. 

2 zucchini

2T Olive Oil

3-4 cloves garlic, minced

salt, optional

1 1/2c marinara or pasta sauce--watch for the sugar/carb levels! Hint--look at the more pricey sauces that don't have name brands. 

1/2c Romano Cheese, optional

We use a veggie slicer that cuts veggies into skinny sticks. I saute the zucchini with olive oil, garlic, and sprinkle of salt. When it's cooked through, I add in some sauce and heat. This week we used Newman's Own Spicy Sausage Meat Sauce. The hubby was excited when he discovered his veggies had sausage in them! Finally, I melted some Romano cheese on top and served. It would be much healthier without the cheese and sausage, but it was a great substitute for wheat pasta!