21-Day Sugar Fast Challenge

 

Here’s why we are doing this…

We’re going to focus on the substance in our food that is currently taking the modern world captive. It’s destroying your body’s God-given ability to recover from illness (aka…inflammation) and protect you from future sickness and disease. It’s no surprise that the substance we’re talking about is sugar.


The bottom line here?
Too much sugar is making us sick!

You may be thinking, ‘but I eat sugar and I’m not really sick!’ The reality is, you could be sick and not even know it!

We’re going to drop the pin on how much sugar you’re really consuming because we all need to be aware! Self-awareness precedes transformation, and what isn’t revealed in our lives will not get healed!

Join the Crossroads team on this pursuit of healthier living by participating in this 21-day Sugar Fast Challenge presented by Revelation Wellness.  We invite you to join in and let your body reset from the sugar rush of the summer! As we head into the fall and holiday season, let’s move with clear minds and bodies that are well equipped to face the challenges of the changing seasons!

Be well. Be whole. Be loved.

SUPER STRONG IMMUNE SYSTEM

This week we are keeping it real & short with these 5 Tips for building a STRONG Immune System!

  1. Sleep!!! And do it on a regular schedule during the week
  2. Decrease refined sugar
  3. Say “No” to over-scheduling you and your kids
  4. Take a day off – Sabbath has a purpose for our bodies and hearts
  5. Sit down for dinner and connect with one another

Hope in the Wilderness

 

Hosea 2:14-15 

“Therefore, behold, I will allure her, and bring her into the wilderness, and speak tenderly to her. And there I will give her vineyards and make the Valley of Achor a door of hope. And there she shall answer as in the days of her youth, as at the time when she came out of the land of Egypt.” 

How full of conviction these two sentences are! As I read this morning, the Lord revealed so much about HIS GOODNESS in the midst of my DARKNESS AND IDOLATRY.  

Heading into the wilderness is such an overwhelming and scary concept. Yet, I know that it is holy. Jesus was called to the wilderness by the Holy Spirit for 40 days. If I am to live as Christ, I must be willing to trust and be led there as well. Entering into a wilderness is entering into an uninhabited land; places where I have haven’t gone before. AND YET, God graciously promises that it is in those places where he will speak tenderly and kindly over me.  

The Hebrew word for tenderly/kind is “leb – defined in the Blue Letter Bible as a myriad of things, namely: 

Inner self, midst, heart, should, seat of appetites, emotions, passion and courage 

It stems from the primitive Hebrew word “lebab” – to ravish, become intelligent, take heart, 

 Enlighten 

How encouraging that as he leads me to a place of uncomfortable – he immediately speaks enlightenment and encouragement to those places in my inner most being; the places of my heart that create my desires, emotions and passions. I must admit that I have always wondered about the book of Psalm (37:4) claiming that if we delight ourselves in the Lord, God gives us the desires of our heart. But this shows his greater plan of blessing us to receive and be ignited by the desires of HIS heart over our lives! However, it necessitates, that I FOLLOW and ALLOW him to take me to places I would otherwise not choose to go. Not only follow (which in my heart often looks like me sulking, kicking and screaming) but follow him into the wilderness with DELIGHT!!! Wow! This looks a lot like exercising my faith that I profess with my mouth so often. Lord, give me courage to walk into the wilderness with delight in my ABBA!! 

But he is not done!! He promises in verse 15 to give us vineyards and make the Valley of Achor a door of hope. Why is this of importance?  

The Valley of Achor (Joshua 7), is known as the place where Achan, an Israelite, was stoned and burned (along with his sons and daughters – and from my interpretation they also included his sheep, oxen, donkeys, tent and everything he owned!!) because he coveted silver, gold and beautiful mantel when the Israelites raided Jericho and were told to destroy everything. WHEW!! This is wear following Christ becomes brutiful – Beautifully brutal. 

You see, Israel as a nation had just lost the capture of the city of Ai, and has Joshua lamented to God the loss and questioned why the Lord would ask them to enter into just a defeat, the Lord revealed that someone had stolen “devoted things” and was hiding them……idolatry anyone? In reading this story, I thought “Geez, God! It’s just one family out of thousands – do you really need to have Achan publicly confess his sin, and then stone and burn everyone and everything related to him?” Silence. Deep breath.  

“Yes.” He replied.  

Under the new covenant, you, as an individual are my Israel – my dwelling place. And my love for you is so fierce, my heart for you to be clean, shameless and set apart so important, that I would tear down any idol in your life, burn it, stone it, rip if off of you in order to save you and bring you into my garden of promises.  

It might hurt.  In fact, you may feel like you are going to literally die  but I give you a promise of making the wilderness, the Valley of Achor (which means extreme trouble by the way) a door of HOPE!  

My promise of healing is more thorough than you know. The places that I have for you to inhabit are without false idols and false promises. But in order to prevent you from devoting your heart to the lies, you must walk away from comfort, lean into the places where I call you, and allow me to convict your heart. With conviction, comes confession, and with confession, healing. Allow me to lead you into a space where there is nothing preventing me from pouring my Spirit into you. 

Healthy School Lunches

It’s back to school season already! As you and your families gear up for the new school year ahead, let us offer some fresh inspiration and suggest some creative ideas of ways you can pack healthy school lunches that your kids will be excited to bring to school! 

Presentation is everything. Whether it is ants on a log or star shaped apple slices, brainstorm some fun ways to make their lunchboxes more aesthetically appealing. Let’s face it, even adults like to eat pretty food! 

Give options to choose from. As you prepare for the new school year, take some time to create a school lunch menu and then let your kids decide what sounds good to them. Giving them pre-created options to choose from allows you to set some healthy parameters while still letting the kiddos feel like autonomous decision makers. 

Variety is the spice of life. No one wants to eat the same things over and over. Even our favorite foods become boring when we eat them everyday. Try to keep a steady rotation of lunch options in mix to avoid your kids getting burned out on constantly repeated meals. 

Invite them to help with meal prep. There is nothing more rewarding than getting to enjoy a tasty treat you created yourself! Whether it’s assisting you with a healthy muffin recipe or simply mixing together some homemade trail mix or fruit salad, your kids will be more excited to eat the foods they know they had a role in preparing. 

Check out these resources below for some specific ideas on healthy, lunchbox friendly foods! 

https://kristineskitchenblog.com/10-healthy-school-lunches-kids/

https://weelicious.com/school-lunch-ideas

https://vigoritout.com/category/nutrition/food-for-kids/

Backpack Safety

How much does your child’s backpack weigh when they head off to school in the morning?  

Do you know? 

It’s okay if you don’t. The truth is that most parents don’t know but you need to. A backpack weighing more than 15% of your child’s body weight can damage their developing spine. However, it is not just the weight of the backpack that is essential to backpack safety. How you fit a backpack on your child’s body will either set them up for success or failure. The American Occupational Therapy Association, Inc. has created a simple 3 step process for how to properly fit a backpack.  

  1. PACK IT – Utilize different compartments and pockets to distribute weight. Place heavier items closer to the back center of the backpack, and lighter items in the front of the backpack. 
  1. PUT IT ON  Teach your child to pick up the backpack by bending and lifting in the knees instead of the waist to prevent back injury. 
  1. ADJUST & CARRY – Always use both shoulder straps to prevent injury. If available, be sure to adjust the sternum (chest) strap and secure the hip belt. The backpack should rest snugly against the back.  
  1. WATCH – Be aware fo the warning signs that the backpack is too heavy, including: 
  1. Difficulty when putting on or taking off the backpack 
  1. Pain when wearing the backpack 
  1. Tingling or numbness in the arms or legs 
  1. Red strap marks over the front of the shoulders 
  1. And change in side to side posture while wearing the backpack

 As you and your child begin preparing for another year of school, follow Dr. Keen’s top 5 recommendations for backpack health.  

  1. Every Sunday empty out your child’s backpack and review what they have stuffed inside. You would be surprised what items accumulate inside that add unnecessary weight. If this is a teenager, find out if they need to carry all their books all the time, or is their schedule Monday, Wednesday and Friday different from Tuesday and Thursday? 
  1. Check the backpack straps fro proper shoulder placement, making sure that the bottom of the backpack is two inches above the waist and resting in the curve of the lower back 
  1. Continue weekly reminders that wearing the backpack on both shoulders prevents postural problems.  
  1. Weight your child’s backpack once a week to determine if it is within the safe range of 15% or less of your child’s body weight.  
  1. If you child is not under regular wellness chiropractic care, check your child’s shoulder and head level at least once a month to determine fi they are showing early signs of repetitive stress on their growing spine. A Family Wellness Chiropractor who is trialed to detect the early signs can perform this exam. Like dentistry, early detection and correction is key to better health. 

Back to School Essential Oils

 

It was Super Bowl Sunday of 2013. I was 2 months pregnant, extremely nauseous, and completely exhausted. I was woken up in the middle of the night by the cries of my 18 month old. As I carry her out of her room, I realize that this is no ordinary cry. She has a fever and quickly shows me how sick she is by vomiting all over the floor of our hallway. I call out to my husband to help, and we quickly turn into a stealth team that runs our best defense against a night of interrupted sleep; he cleaning the hallway, me cleaning my daughter.

If you are a parent, you can relate to all of the feelings and thoughts that are running through my mind at that moment. Is this a fluke? Is she really sick? Which one of us needs to call off work in the morning? Is my oldest daughter going to catch it? Am I going to catch it? I can’t catch it! I am pregnant and need to work this week!

In the midst of all of these thoughts bubbling to the surface, a new one emerged. I had just ordered the Family Physician’s Kit from Doterra Essential Oils at the prompting of a good friend, and it had arrived the day before. I hadn’t opened it yet, but I had heard her say so many great things about their family’s experiences with essential oils, especially with immune challenges. I walked to the kitchen, got out some coconut oil and diluted a couple drops of frankincense to place on my daughter’s feet to help her body cope with whatever virus her body was experiencing and did the same with the OnGuard blend to help strengthen the rest of my family’s immune systems as we cared for her.

Imagine my surprise when my daughter’s symptoms improved and no one else in my family exhibited discomfort! I was sold. After this experience, my family became a family of “oilers” and haven’t looked back! Bug bites, sore throats, fevers, anxiety, headaches, long car drives, skin rashes, scratches. You name it, we often utilize essential oils to boost our mood and immunity!

As your kids head back into the school season in the next few weeks, I highly recommend you take a look at essential oils to boost your child’s aim for success! Listed below are two great articles to help you navigate the subject. 1)The Mommypotamous blog will help break down, in easy terms, what oils are safe and how to use them effectively. 2)The link to Doterra’s kids oil collection. These well tested oil blends come diluted and are uniquely designed to help your child in any situation they might find themselves in this school year.

And remember! All oils are 20% in the month of July! So grab yours today!

https://mommypotamus.com/blog/

https://www.doterra.com/US/en/brochures-magazines-doterra-living-fall-2018-kids-collection

 

Flavorful Flavonoids

Let’s play two truths and a lie! Never played before? It’s simple – of the 3 statements listed below, you have to pick out which 2 are truthful, and which one is a lie! 

  1. Chocolate is unhealthy and should be avoided. 
  2. Flavonoids are a type of phytochemical with mighty antioxidant properties. 
  3. Cocoa beans are a great source of flavonoids.

Any ideas which of these statements is not entirely true?? If you, guess number one – you are right! Now let’s unpack these statements a little further. 

The truth is, chocolate CAN be a delicious and nutritious treat. Unfortunately, chocolate often gets a bad rap due to the fact that it is often accompanied by some less desirable counterparts like copious amounts of sugar, soy bi-products and harmful preservatives. However, not all chocolate is created equal! While you may have to play detective and do some label reading, there are several “healthier” options available. Or if you’re feeling ambitious, you can even make your own chocolate (*you can find last week’s Tasty Tuesday recipe for Mexican Spiced Dark Chocolate posted below). As a general rule, the darker the chocolate, the greater its health benefits. Why is this the case? 

Dark chocolate is superior because it has a higher content of flavonoids. As disclosed above as one of our 2 truths, flavonoids are a type of phytochemical that contain wonderful antioxidant properties. These small but powerful agents of nutrition have a wide variety of health benefits including supporting bone health and brain health as well as preventing heart disease, asthma, strokes, and even cancer. While the cocoa bean is a tremendously tasty source of flavonoids, other sources include many vegetables and certain fruits. If you’re eager to start fueling your body with some flavorful flavonoids, swing by Crossroads Family Chiropractic tomorrow to sample our Tasty Tuesday treat – Dark Chocolate Coconut Brownie Bites! 

*Recipe for Mexican Spiced Dark Chocolate: https://www.primalpalate.com/paleo-recipe/mexican-spiced-dark-chocolate/

 

Spice, Spice Baby!

Sometimes it seems that there are 2 kinds of people in this world – those who love spicy food and those who do not. Regardless of one’s level of affinity for spicy foods, everybody can stand to reap the benefits of adding more spices onto their plates. When we think of “spiciness” we often think of spices that heat up our taste buds like cayenne or chili peppers. However, the classification of spices and the benefits they have to offer includes spices that create less of an after burn like cinnamon, cumin, turmeric and paprika. Let’s take a look at some of the health benefits packed into these tiny flavor particles and brainstorm ways to incorporate them into the diet! 

Spices are well respected for their thermogenic properties. Spices kick-start the process of thermogenesis within the human body – this process of creating heat revs the resting metabolic rate and in turn increases calorie output and may aid weight loss. Additionally, spices contain anti-inflammatory compounds such a curcumin found in turmeric and for this reason have been used for their medicinal effects in Eastern cultures for centuries. Lastly, spices act as powerful antioxidants, defending against cancer-causing free radicals in the body. This function paired with their wide array of anti-microbial properties make spices an effective agent in protecting against harmful bacteria. 

There are plenty of ways to add more spices to your plates and into your regular diet. One of my personal favorites is simply sprinkling a couple over-easy eggs with smoked paprika, turmeric, black pepper and of course Celtic sea salt. Another flavorful way to reap the health benefits of spices is to make some homemade guacamole using any and all of the spices discussed above. Additionally, pairing these spices with a healthy fat like egg yolk or avocado would aid the body’s ability to assimilate the fat-soluble components like curcumin. 

It is easy to get excited about all the potential health benefits to be had from spicing up our dinner plates! However, before jumping in feet first, it’s important to remember to ease our way into the thrilling world of spices as our bodies (and taste buds) will likely need time to acclimate to their bold flavors. If you’re ready to spice things up, swing by Crossroads Family Chiropractic during office hours tomorrow for Tasty Tuesday and sample some Mexican Spiced Dark Chocolate! 

Protein Powder. How to choose?

Protein Powder

In our modern day cultured, centered around convenience and abundance, protein powders have grown to be particularly popular. For many health-conscious individuals looking to increase their daily protein intake, protein powder is a quick and easy supplemental option. In theory, the idea of using protein powder to meet daily protein requirements seems like a faultless practice. Unfortunately, like many products promoted in the health industry, protein powders exist along the dubious spectrum of varying quality. With this breech integrity hiding behind many of the protein powders lining the shelves at the store, it is important to know how to discern the quality of a protein product before buying.

Some “Red Flags” to look out for:

  • Soy: The ever-abundant soybean has become increasingly prevalent in protein products in the form of Soy Protein Isolate (SPI). SPI is the byproduct of a high-tech, denaturing process that leads to a cascade of health issues such as poor digestion and pancreatitis. Additionally, soy is filled with plant-based estrogens that disrupt normal hormone regulation.
  • Sweeteners: To make protein powder more palatable, almost all products are made with several forms of sweetener. Unfortunately, more natural forms of sweeteners are often underutilized in favor of cheaper ingredients to the detriment of the health of the consumer. These low-quality sweeteners include sucrose, high fructose corn syrup, sucralose, and acesulfame potassium.
  • Synthetic Vitamins & Minerals: Many protein powders promote their healthfulness by claiming to contain an abundance of essential vitamins and minerals. Sadly, many of the vitamins and minerals listed on the nutrition label of a protein powder are synthetic sources of these essential nutrients. Additionally, the few vitamins and minerals that may be from a more integrous whole-food source are often denatured by the high-temperatures used in the processing of the protein product.
  • Lack of Needed Co-factors: For proper protein synthesis, the body needs to consume protein in tandem with adequate amounts of fat-soluble vitamin A. Many protein products claim to be superior simply because they provide high doses of protein while maintaining a modest overall caloric value. However, these protein products often lead to digestive issues and vitamin A deficiencies because they lack the necessary vitamin A and fat needed for proper protein synthesis.

Overall, the world of protein powders can be a slippery slope. At Crossroads Family Chiropractic, we are big believers that food can be our medicine and recognize the importance of protein in the diet. While optimal health can surely be met without the use of protein powders, we recognize that this product has become a popular staple within the health community. Our hope is to help our patients navigate the precarious world of protein powders to find a option that will best support them in their health journeys. Ask us why we love and trust Standard Process’s line of protein powders next time you’re in the office!

 

 

 

Celtic Sea Salt – It’s Time to Fall In Love With Salt Again!

Various studies have shown a deficiency of sodium in the diet can stimulate the body’s salt-sparing response in an effort to preserve normal blood pressure levels. While this instinctive response of the body is a helpful mechanism in the short term, being in salt-sparing mode over a prolonged period of time can led to a slue of health consequences such as insulin resistance, metabolic syndrome, cardiovascular disease and even cognitive loss (Satin 2012).

But if adequate salt intake is such a crucial player in our overall health, why are supermarket shelf adorned with “low sodium” options in every direction we look? Just as dietary fat has been wrongfully demonized as being the source of many of our nation’s health issues, excess sodium in the diet has been called out in similar fashion and thought of as a villain. However, our phobia of sodium leading to cardiovascular disease and dangerously high blood pressure levels has been largely built upon of a rocky foundation of faulty data and inconclusive studies. Unfortunately, many health-conscious individuals dramatically reduce their salt intake in a well-intended effort to improve their health, yet find themselves with no real reward to show.

Although it can be said that salt is not our foe after all, there are certain salts that are much kinder to the body than others. When it comes to the topic of nutrients, it is important to keep in mind that there is a broad spectrum of quality. Sadly, the majority of processed foods found in the modern American diet are loaded with Sodium Chloride (NaCl), which is the same white table salt most restaurants have available when you go out to eat. This lab created salt lacks the naturally occurring minerals that salt should contain and thereby requires your body to tap into its limited mineral reserves to put NaCl to use in your body, leaving you mineral deficient. This is another reason why cooking meals at home can be so beneficial because as the master chef, you get to control the quality of your salt!

At the opposite end of the quality spectrum we find Celtic sea salt. This praise-worthy salt source is inundated with all the mineral-goodness your body requires for optimal function. While pink Himalayan salt packs a powerful mineral punch as well, Celtic sea salt’s undeniably superior mineral profile puts it at the top of the list. All of the biochemical functions in the body are fueled by and dependent upon proper mineral intake. At Crossroads Family Chiropractic, we believe Celtic sea salt to be worth it’s weight in gold and for this reason we always keep our Crossroads “Farmacy” well stocked. When you’re ready to rekindle your love for salt, swing by the office and pick up a bag of Celtic sea salt for yourself!

 

Reference:

Satin, Morton. (2012). Salt and our health. Retrieved from: https://www.westonaprice.org/health-topics/abcs-of-nutrition/salt-and-our-health/

 

 

 

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