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. :) 

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! 

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

Why Your Medical Doctor Doesn't Talk About Nutrition

Have you ever wondered why your routine medical visits don't include information about what you should be eating? It isn't because your doctor doesn't think nutrition is important, it is likely because they don't know what to be advising you on. 

For years, doctors told my father was told that he should lose weight to combat cholesterol problems and to prevent heart attacks. He tried lots of "fad" diets, and had some success, but the weight always came back. (Until he completed 8 Weeks to Wellness--that's another post!) Anyway, I remember he would try walking and eating "better", but without long term success. 

Those doctors never told him how to eat. His doctors never mentioned balancing nutrition, exercise, stress, and nervous system health like chiropractors tell their patients. They never taught him how to balance protein, carbohydrates (the good kind!), and fats (the healthy ones!) 

So what makes chiropractors qualified to help patients with their eating habits? Check out this chart below. The data is from Michael Gerber's book, The E-Myth Nutirtionist. 

So why do chiropractors take the time to teach their patients about nutrition? Because they care. They know that nutrition, along with chiropractic care and functional movements (exercise), will lead to a better quality of life for their patients. 

Living the best quality of life is the most important thing anyone can do. And your chiropractor wants to help you. 

--Katie

Do you have sweet cravings? Craving sugar a lot?

For someone like me who rarely eats the sweets, being around family at holiday gatherings can be an overwhelming time for my tastebuds! Austen and I typically eat raw, sauteed or grilled fruits and veggies with chicken or pork for most meals. So coming to a meal where there are many processed foods and sweets is a party in my mouth! One might think it would be ok for just that one time, however I often find myself craving sweets or processed foods for days after those meals. Anyone else feel the same way? Here's an article I found that can help get rid of those lingering sweet cravings. I would encourage everyone to give this a shot, as that 1 milk chocolate egg after each meal does add up!

http://www.jointhereboot.com/index.php?option=com_zoo&task=item&item_id=465&Itemid=595&lang=en

--Emily 

Should Mercy have a McDonald's?

I've written on this before, but I am quite passionate about hospital food. I spend a fair amount of time as a hospital-based doula in Central Iowa hospitals, and inevitably I end up needing food from the cafeteria. This past week, I learned of a national anti-junk food campaign that is targeting Mercy Des Moines for having a McDonald's in it. (Read Article Here)

There are two sides to this story. The anti-junk food campaign thinks that a hospital is sending a biased message: “Health professionals are devoted to caring for sick children and adults and to preventing illness,” the Boston-based group wrote to hospital administrators. “But these efforts cannot compete with the profit-driven mechanisms by which McDonald’s and the fast food industry operate their business, and the toll that McDonald’s practices have had on children’s health."

Mercy stated their opinion too: "Hospital administrators said in a prepared statement that the McDonald’s “provides an alternative to visitors and family members to dine in a familiar environment that can be a comfort, particularly for children, during stressful times. McDonald’s offers a variety of choices, including healthy foods such as salads, and provides nutrition information for its patrons.”

Katie's Opinion:

I've had to work really hard in any hospital to find something healthy to eat--whether it was at Mercy's McDonalds or any hospital cafeteria. The bottom line is that these hospitals don't care what their patients, staff, and visitors are eating. If they did, they would be offering much healthier options. I tend to get a salad (you have to pay for it by the ounce), which includes the non-nutritional iceberg lettuce, assorted bland veggies, and fattening dressing with lots of hydrogenated oils. Forget adding any protein there unless it's eggs for breakfast. It is not good protein.  If possible, I try to bring food from home. 

I've also had the privilege of working with moms who are on bed rest for the remainder of their pregnancies. Some have been on reduced-sugar diets (low carb). Instead of offering them quality proteins and fresh veggies that would make their bodies and their babies so much healthier, they can order pretty much whatever they want and only need to report how many carbs they are eating so it can be controlled with insulin. Urgh! The hospital system is obviously flawed, and at the expense of our community. 

It would seem that the place which presumably has the biggest goal of getting people healthier would make nutritious food available to its consumers. 

I'm done on my soap box. Time to go find a really colorful, organic salad somewhere! 

Want to See What's in the Nyberg Pantry?

I love Pinterest. I have quite an assortment of boards created and I do a pretty good job of completing most of the projects I pin. I have a board for Fitness & Health, Primal/Paleo, and Fun Food so I can be sure that I head to the right spot for cooking dinner or for taking a birthday cake to a family party. 

Recently, I discovered there are some pretty impressive pantries. However, what completely shocks me is the amount of PROCESSED FOOD in these pantries. In order for food to keep from decomposing and decaying on the shelves, companies add chemicals to their products. One of the most common of the dangerous products is Partially (or Fully) Hydrogenated Oils of any kind. Don't buy anything with this type of fat in it! 

To be fair, we have some processed foods in our pantry too. However, the foods we have do not contain High Fructose Corn Syrup, Hydrogenated Oils, or artificial sweeteners. And the foods we have are meant to be a supplement to an entree, not a main or side dish. For example, I add tomato paste to fresh, grass-fed ground beef, organic onions and peppers, and sometimes a little bit of quinoa to make a skillet dinner. I have abandoned Hamburger Helper forever and am quite thankful our boys will never have to eat that junk. 

Here's a picture of our pantry. 

Top Shelf: Lonely, rarely used cookbooks--I pretty much turn to my Pinterest Primal/Paleo board for ideas now

Middle shelf: iced tea bags, hot tea bags, raw coconut, raw macadamia nuts

Bottom Shelf: tomato paste, old pretzels someone brought to a party here in December (which I threw out after this picture), pasta colored with spinach & beets from Trader Joe's, Cous Cous, water chestnuts (I add these to fresh veggie stir-fry), a box of dip mix, and Lingonberries for when Dr. Wes wants to unlock his inner-Swede. 

Does this look boring? It is supposed to be! All the good food goes into the fridge or on the counter. 

Your Health Challenge for Today: Read your labels. If it says High Fructose Corn Syrup or Corn Syrup, Hydrogenated Oils, Splenda, Sucralose, aspartame, or sodium nitrite, THROW IT AWAY!  (Or donate it to a food bank/church). Your body (& your family's health) will thank you!

Should Sugar Be Regulated Like a Drug?

I've been reading this article from the Food Matters website on whether sugar should be regulated the same way alcohol and drugs is. This is always a subject that fascinates me because while most everyone understands that brownies aren't a good food to have in our diet, barely anyone understands why and all of sugar's effects on the body. And wow, I'm totally amazed at the similarities between sugar and some drugs! I knew sugar was bad for us, but this is a step further than I ever pictured! The authors of this article really seem lay it out for the average Joe to read and apply. There needs to be more articles like this one that tell you why certain things are bad for us and our bodies-and in words that someone who isn't well versed in the nutrition world can understand. I encourage everyone to take time to read articles like this one and educate yourself instead of pleading ignorance when you step on the scale and see you a number 20 pounds heavier than you expected. Coming to next week's 8WW orientation is a great start to finding out how to improve your nutrition! Check it out!! 

http://foodmatters.tv/_webapp_516271/Should_Sugar_be_Regulated_Like_a_Drug

Written By Emily