I set my alarm for 5:15 AM as I glanced over at my dresser to make sure that I had everything that I needed in the morning.
Check! It was all there.
My pants, socks, sports bra, long-sleeve shirt and quarter-zip pullover were neatly folded waiting to be put on for my morning run. I crawled into bed a bit earlier than normal, pulling the covers up and checking the alarm just one more time.
I had a running date.
A friend had been inquiring on Facebook to see if anyone was interested in joining her on morning runs a few days per week. The distance, pace, and frequency aligned with what I was looking for and so with that, I sent a message. “I’m in.” (more…)
Guest Blog by Barbara A. Luepke
HealTHY Mind, HealTHY Body, HealTHY Spirit
With these thoughts, I have gravitated toward asking myself: what practices can I put into place to nourish each of them? Yes, PRACTICE. Practice is the process you create and maintain to obtain a positive result.
For Mind: I believe clearing the clutter (in mind and surroundings), being present and in the moment, remaining focused, flexible and productive, building resilience, and fostering positivity daily have huge impacts on not only your own life, but those around you.
For Body: I think of many things, such as: what can I sustain, consistently, to keep my body in its best shape? Exercise is one form, adequate sleep is another, but I also think of the products I am using on my body and what I am supplying my body on the inside. Being forever mindful of all of these has helped me to choose, with intention, things that have proven to be effective toward my goal of a healthy, mobile meat skeleton. J
For Spirit: I find an attitude of gratitude, being forgiving, being open to new experiences and opportunities, being joyful, laughing and meditating are of great impact on connecting with a higher power. The genuine energy of each of these increases your awareness and assists you in connecting on a deeper level, spiritually.
Now that I have shared a little background on my thoughts of a healthy Mind, Body and Spirit, come peruse the hand picked and hand made organic products I have chosen to benefit yours – including bath and body specialties, teas, culinary oils and seasonings.
Dark chocolate, deskercises, dance, daily tea and new experiences are just some of what is on my 2017 list, what is on yours?
Wishing you all a healthy and joyful new year ~
Barbara A. Luepke
Humans are exposed to environmental and biological toxins on a daily basis. This can overburden the body’s natural ability to detoxify. Mounting evidence has linked the accumulation of toxins to many chronic conditions including fatigue, obesity, cardiovascular disease, and cancer. Although we can’t avoid ALL toxins ALL of the time, focusing on the things we use the most and choosing less toxic versions of these things can make an impactful difference. Here’s my list of 8 things I’ve personally chosen to focus on to lessen the toxic load in my life.
- Glass or stainless steel containers to prepare, store and transport food and drinks. Plastics are a remarkable material offering us many functional, practical, and efficient products. But while they have many functional benefits, they can also contribute to health and environmental detriments. Plus, they are EVERYWHERE. Any chance I get to use a little less plastic, I’ll do my best. One really easy swap was all of my plastic containers (especially water bottles) for glass or stainless steel alternatives.
- Shampoo, conditioner and soap. Since I use these every day, choosing products free of triclosan (recently BANNED in Minnesota), parabens, sodium laurel sulfate, and phthalates – just to name a few, seemed like an easy thing to do. For myself, I buy Intelligent Nutrients shampoo and conditioner and homemade soaps made by a few of my patients which I sell here at the clinic. A great resource to check out the toxins in your products and find cleaner alternatives is the Environmental Working Group.
- Organic tea and coffee. I don’t do everything organic, but I won’t compromise on coffee or tea – two of the most heavily pesticide-sprayed crops. I drink coffee every day and I drink tea in the winter to warm me up. Since organic versions are so easy to access, it is a simple thing for me to implement.
- Reverse osmosis water filter system. Chlorine and fluoride are added to my city water in Osceola. Chlorine is easily removed by carbon filter systems, but reverse osmosis is the only water system that will remove the fluoride. You may be undecided on fluoride, but for me – since I’ve never had a cavity, it’s simply a drug I don’t feel I need or want.
- Dryer balls. I don’t know what is in those dryer sheets, but the fragrance gives me a slight headache and why have the extra expense? Dryer balls last forever and work well enough for me!
- Toothpaste. I recently switched from Crest to using straight Thieves Oil from Young Living. One drop on my brush does the trick better than anything else I’ve tried including baking soda and hydrogen peroxide. I can’t go back.
- Deodorant. I don’t “perspire”, I sweat. A lot. I’ve tried many “natural deodorants” – the crystal stick, primal pit… none have worked well enough for me to make the switch from the aluminum filled ones. But I think I’m on to something. Jenn introduced me to NATIVE deodorant which looks, feels and smells better than regular deodorant but is aluminum free and works!
- Higher quality meat. It can be difficult to find, so here are some local suggestions:
- Crystal Ball Farms, Osceola, WI (pasture raised chicken and eggs)
- Silver Creek Springs, Clayton, WI (pasture raised chicken and turkey)
- Bull Brook Keep, Clear Lake, WI (grass fed and finished beef)
- Northstar Bison, Rice Lake, WI (grass fed bison, elk, venison, beef)
- Misty Fjord, Alaska (okay, not local – but they ship awesome salmon right to your door!)
Higher quality animal proteins can also be more expensive so I add a lot of beans to my meat dishes whether its chicken stir fry with garbanzo beans, meat loaf with pinto beans, or spaghetti squash with ground beef and black beans.
Identifying toxins in our environment helps us avoid or find alternatives for some of the most common and frequent ones. For the ones we can’t identify, using targeted nutrition and phytonutrients can help your body optimize all three phases of detoxification to help minimize accumulation and maximize elimination. This year I’ll be traveling to San Diego and Chicago teaching other practitioners how to create detoxification programs for their patients. Would you like me to create one for you? Just give our office a call to set up a time for us to meet. Are you more of a Do-It-Yourself kind? If so, check out our 10 Day Clear Change Detoxification Program which you can order online or stop by and pick it up!
Here’s to a happy, healthy new year! And as Joyce Meyer once said “I believe that the greatest gift you can give your family and the world is a healthy you.”
It’s hard to ignore the signs of fall with a leaves changing here and there, Halloween decorations in the stores, and aisles of back-to-school supplies at Wal-Mart. Along with the cooler temps, high school football games, and the crunch of leaves under your feet, the fall brings one more thing with it…illness. It’s not necessarily that there are more germs in the fall, but our habits change and so do our immune systems. We typically spend more time indoors, kids are back in school amongst their friends, and holiday gatherings commence. With these changes to our lifestyles, our immune systems take a little bit of a hit. Let’s talk about how and what to do about it. (more…)
Last month, the media covered the story of Biggest Loser contest winners and their weight gain over the years after the show ended. Before I read the story, I was hopeful.
For once, I wanted to see the media cover what I’ve felt in my heart to be true for years after working with clients on their own wellness journeys. I wanted the story to share that making long-term, sustainable change occurs not just with diet and exercise alone. But instead, the story talked about a lower metabolic rate that was contributed to by their weight-loss. What a letdown. Number one, a lower metabolic rate after weight loss is not new news. And number two, the “answer” was disappointing in that it lacked any true insight and illustrates the essence of why our health is failing here in the US and abroad. We’re not focusing on what really makes a difference.
The key for anyone taking on any sort of long-term health plan is the need to train your brain for healthier thinking about yourself and your life.
I tell all of my new clients that the work that we do is only based on roughly 10% food and nutrition education and the other 90% focuses on thoughts and habits. Information on healthy eating, albeit not all of it good, is free. Go online. Go to the library. Everywhere you turn, someone has a plan for you to live a healthier life.
Lack of information is not the problem. Even if you get overwhelmed by the barrage of information and have a case of “analysis paralysis,” the basics have not (and most likely will never) change. Eat more vegetables and fruits, stick with lean and clean proteins, know your good fats, and if you chose grains, make them whole. Oh yeah – and move more.
So if it’s not a lack of information, what is it? (more…)