Immune System Support 101 – ZINC

supplements, herbs, vitamins, minerals, natural treatments, naturopathic doctor, edina, woodbury, mn, covid, corona, virus

There are many natural treatments that provide immune system support. You can even find some of these remedies in your very own kitchen! Zinc is just one of the many great natural immune supports.

supplements, herbs, vitamins, minerals, natural treatments, naturopathic doctor, edina, woodbury, mn

Please know Dr. Katie and Dr. Julia are available for virtual video and phone visits right now and would love to help you and your family with any health concerns.

Today we are going to talk about zinc! I think about immune function first with zinc. I also think about zinc in children, elderly, and pregnant or breastfeeding moms as these populations are more likely to have low zinc levels.

The body does not store very much zinc. Most of it is not readily available which is why taking a supplement can be critical.

Zinc is a mineral like iron, calcium, magnesium, and copper. When taking a mineral in supplement form, it is important to think about dosage and timing, because they can compete with each other for absorption. Zinc can be taken daily in lower doses and slightly higher with an acute infection.

Vitamin C helps with absorption of zinc and iron. Studies show that people experience less symptoms and recover more quickly when taking zinc and vitamin C together. Zinc and iron on the other hand compete for absorption so they should be taken separately.

Benefits of zinc

  • Helps lower inflammation
  • Immune system support
  • Associated with taste and smell
  • Especially beneficial for children and the elderly as they are often deficient
  • Sperm production and testosterone metabolism
  • Reduces pregnancy complications
  • Burn and wound healing
  • Antioxidant

Foods high in zinc

  • Fish
  • Eggs
  • Oysters
  • Sunflower and pumpkin seeds
  • Red meat
  • Chicken and pork
  • Oysters
  • Beans
  • Whole grains
  • Dairy

 I hope you learned something about zinc today and will begin to include it in your diet and supplements if you weren’t already.

Katie Corazzo, naturopath, naturopathic doctor, holistic, homeopath

Dr. Katie is a Naturopathic Doctor practicing in Edina and Woodbury, MN. She specializes in natural treatments that address the root cause of disease. We offer 15 minute consultations by phone. You can schedule online.

 

 

 

  1. https://www.mdpi.com/2072-6643/12/4/1181/htm
  2. https://www.infezmed.it/media/journal/Vol_28_2_2020_9.pdf

Healing Pain and Inflammation Naturally!

healing pain and inflammation naturally

body massage

When you’re ready for natural pain relief

When you think about all the conditions and injuries out there, causing pain on the daily, you may wonder what your treatment options are. If you are like most adults, you probably already have a bottle of ibuprofen (Advil ®), acetaminophen (Tylenol ®), or naproxen (Aleve ®) just an arm’s reach away in your cabinet.

If you suffer from chronic pain, menstrual pain, or even the occasional “ouch”-worthy injury, you may be wondering if there are other options for pain relief beside NSAIDs (non-steroidal anti-inflammatory drugs), steroids, or opiates. At Balanced Care, we’re here to help. Taking steps for healing pain and inflammation naturally may be just what the holistic doctor ordered.

In this article, we’ve curated eight natural pain relief options for you to consider. If you’re curious about our services and how we can customize a treatment plan for you, be sure to schedule a consult with us, and together we can begin to help you find the relief you need.

Healing Pain and Inflammation Naturally

What is Natural Pain Relief?

A natural approach to pain relief means leveraging your body’s innate desire to be pain-free. Pain is a great teacher. Pain alerts us to injury, or that one or more of our body systems is not working optimally. Several natural pain relief modalities utilize our internal chemistry. Other methods use physical movement or other muscle manipulation to reduce inflammation and pain.

Remember, testing before treatment is best

When you notice pain in your body that is long-lasting, severe, new, or alarming in some way for you, it’s best to see your doctor first. If your pain accompanies a known or recent injury, it is essential to have proper diagnostic testing like x-rays, MRI scans, movement evaluations, blood work, or other diagnostics performed. Once you have a precise diagnosis, adequate treatment options rise for examination as well.

Prevent or reduce Inflammation

back pain

You’ve seen your doctor and got the tests to rule out severe conditions, and have acquired the recommended supports and resting protocol after injury. Now, what can you do to manage your pain and discomfort? Take steps to reduce systemic inflammation.  

Inflammation is our body’s natural response to an irritant or injury. The chemicals released by the body during an inflammatory response allows more blood to flow to the affected area, which can make the area hot, red, and swollen. Hormones released during the inflammatory response also irritate surrounding nerve tissue, which may cause pain. Taking natural measures to calm inflammation can reduce the pain you feel.

Stop Eating Inflammatory Foods

Several ubiquitous food sources can cause low-grade systemic inflammation. The biggest offenders are gluten and cow’s dairy. Watch out for these products that contain gluten:

Wheat, Barley, Spelt, and Oats, (unless the package says “gluten-free”, it may include some gluten particles).

Cow’s dairy is our most common form of dairy in the U.S. Dairy products (yogurt, cheese, or milk) are made from cow’s dairy unless the label says otherwise. Goat and sheep’s dairy are comparatively less inflammatory than cow’s dairy because they contain a different type of protein than cow’s dairy.

Choosing foods consistent with an anti-inflammatory diet may reduce the severity of your pain.

Exercise Gently

Consistently moving your body has been shown to help nearly every significant health condition. For example, in people with arthritis, a gentle and consistent movement like walking, biking, stretching, swimming, or even light dancing can help preserve or improve range of motion, reduce stiffness and swelling, and reduce pain symptoms.

People living with fibromyalgia may also relieve pain with exercise. A gentle walk or stretch can mitigate menstrual pain. Exercising (within healing protocols as suggested by your health care team) is required for re-gaining pre-injury levels of fitness and range of motion. These are just a few examples of how body movement can reduce pain.

Consider a Natural Herbal Pain Relief Supplement

Turmeric

There are a host of herbal remedies that help in healing pain and inflammation naturally. Here are a few of the most common anti-inflammatory supplements and topical products.

Capsaicin: The “spicy” compound found in peppers, capsaicin can be effective as a topical pain relief remedy.  This compound interrupts “substance P” (the neurochemical that transmits pain messages to the brain) transmission in our nervous system.

MSM: This sulfur-containing compound exists in humans, animals, and plants, and is sold extensively in pill form. The proof is in the science–taking this supplement can reduce pain and inflammation, as well as helping curb allergy symptoms and boosting immune function.

Turmeric: The curcumin in turmeric is touted as a potent anti-inflammatory. Though the science is still unclear, taking supplement-grade turmeric may improve the following conditions:

  • Alzheimer’s disease
  • Irritable Bowel Syndrome
  • Heartburn
  • Arthritis
  • Joint pain
  • Kidney problems
  • High Cholesterol

Turmeric as a supplement is best for adults who are not pregnant or nursing. Using turmeric as a cooking spice is generally considered harmless for most people. As always, check with your primary care physician or schedule an appointment with us for proper dosing suggestions.

Make Friends with Needles

Yes, it’s a thing. Commonly called acupuncture, getting “needled” can have some tremendous pain-relieving benefits. Here’s how acupuncture can help reduce pain:

  1. A needle is inserted just below the skin, along several key “meridian”, or energy points in the body.
  2. Once the needles are inserted, they remain in the patient for 10-30 minutes, while the patient relaxes in a chair or on a massage table.
  3. The going hypothesis is that the needles stimulate the surrounding nerves to send a hormonal message to the brain.
  4. The brain releases our natural pain-relieving chemicals (like endorphins), and we feel happier, and we may feel less pain.
  5. Try several treatments for best results.

Try a Relaxing “Mass-ahhhhhh-ge.”

See what we did there?  Now that you are picturing yourself breathing profoundly and sinking blissfully into the care of a licensed massage therapist’s experienced hands, perhaps you are feeling less pain already! Massage helps to:

  • Loosen tight muscles
  • Improve range of motion
  • Free up the adhesions that can build up between muscle layers (Myofascial release)
  • Quiet muscular “trigger” points–irritated bands of muscle commonly seen in the neck, shoulders, and other places where we tend to hold stress.

Next time you find yourself reaching for a bottle of your favorite pain relief drug, remember that there are may ways of healing pain and inflammation naturally. Methods that use your body’s own intelligence to come back into pain-free balance. Pain relief is best approached as a mosaic — a combination of tools will bring the best results. Contact Balanced Care today for an appointment. Together, we will find the best pathway to your well being —naturally!

Kale Recipes and Benefits

kale, greens, health, detox, weight loss

kale

If you like to eat healthily and have a lot of variety in your diet, you are probably familiar with kale and all of the fantastic benefits that go along with eating it. If you typically don’t make the healthiest food choices but know you should probably start, kale is a wonderful way to introduce a healthy choice into your diet.

Kale has recently gained notoriety for its leafy green goodness and its huge nutrient content. Thanks to the surge in popularity there are all kinds of tips for how to eat kale, as well as readily-available healthy kale recipes.

If you are looking for something easy and beneficial to help achieve a healthier lifestyle when it comes to your diet, reach out to us here at Balanced Care. One of our naturopathic doctors will be happy to help you with ideas on healthy food choices.

Health Benefits of Kale

kale

You can get so many fantastic benefits from kale that you might wonder why you haven’t yet added it to your diet. Kale is one of the world’s healthiest foods, and it is easy to include it in your diet so that you can reap the many rewards it has to offer.

Full of Nutrients

Kale is a nutrient-dense super-food containing vitamins A, C, K, and B-6. It also has good amounts of calcium and potassium. Just one serving of kale can deliver a huge and healthy package of nutrients that will help your body’s cells function effectively.

Antioxidants

Not only is kale full of nutrients, but it also contains powerful antioxidants like beta-carotene, and vitamin C.

Antioxidants have many fantastic abilities, such as helping to lower blood pressure, help to protect the heart, and even working as antidepressants.

The antioxidants found in kale may help establish lower glucose levels in type 1 diabetics and reduce the risk of heart disease. They may even have some anti-cancer effects.

Digestion

Kale can aid in digestion because it is high in fiber and water which help prevent constipation and keep you regular.

The List Goes On

There are many other excellent benefits of kale; the list goes on and on. The nutrients in kale impact everything from healthier hair and skin, to increased bone density, to anti-viral protection. This potent, nutrient-packed food can provide a considerable boost to your health and wellness routine. With so many benefits, you will be happy when you finally take the plunge and learn how to eat kale and make it a regular part of your diet.

Also Read: Healing Benefits of Garlic

Different Types of Kale

kale

With more than seven varieties of kale, you will easily be able to find this leafy green and add it to your diet. The most common types of kale are Tuscan, red, curly and baby. Each variety has a unique taste, from slightly bitter to sweet and tender.

You can enjoy trying different types and seeing what works best in the dishes you plan to prepare. You can’t go wrong with mixing it up and experimenting with different varieties

Tasty Ways to Add Kale to Your Diet

Now that you know how wonderful kale is for your body, you may be wondering which healthy kale recipes are worth trying. The good news is, kale’s popularity lends itself to a vast selection of recipes. It seems that everyone has a healthy kale recipe to share.

Kale Smoothies

Kale Smoothie

Many people throw a handful of spinach to their morning smoothies. How about also incorporating a serving of kale? When your smoothie includes delicious fruits, you won’t even realize you’re drinking your vegetables. It’s also a great, discreet way for kids to get their leafy greens.

Also Read: How to Prevent the Flu Naturally

Salads

Salads are one way to make adding this healthy food to your lifestyle a breeze. Try this Mediterranean Lentil and Kale Salad for a bold and tasty lunch. This simple but delicious Kale Salad with Beets and Wild Rice will make a wholesome meal with varying textures that will surely hit the spot.

Soups

A hearty and filling soup is a perfect way to use kale. Zuppa Toscana is a favorite soup that you might enjoy at your favorite Italian restaurant. It is sure to delight with its creamy and flavorful goodness. Another Italian favorite, Vegan Gnocchi Soup, is also a delicious way to enjoy kale.

Entrees

Meal

There are many fantastic ways you can enjoy kale in main dishes, too. The more you experiment with this powerhouse, the more you will discover how delicious it is. The benefits of this superfood soon will come second to the amazing taste and flavor you’ll enjoy.

Grilled Salmon with Kale Saute is a simple, yet tasty and healthy dish that is easy to prepare. You can also try this delicious Sweet Orange Chicken Over Kale to enjoy a yummy dinner served on a bed of kale and mushrooms. If you love pasta, you’ll be thrilled with this Scallop, Mushroom and Fennel Campanelle.

Enjoying Kale is Easy

With all of these fantastic recipes and more at your fingertips, you will love experimenting with kale in your meals and enjoying the powerful benefits. There are many choices available, so you won’t have to work too hard to add kale to your diet.

Make a Healthy Lifestyle Change Today

Change

The numerous health benefits of kale are clear. This great veggie allows you to add valuable nutrients, antioxidants, and vitamins to your diet. And with all of the healthy kale recipes that are readily available, you can’t go wrong.

Adding kale to your diet several times a week can improve your health and also add some variety to your meal planning with new ideas. The health benefits are well worth the simple addition of this nutrient-packed food.

If you are still wondering how kale can benefit you, and how to eat kale, reach out to Balanced Care, and we will be happy to guide you in your healthy eating journey. We believe that food is medicine, and we love to join our patients as they boost their food know-how and expertise.

8 Home Remedies For the Common Cold

home remedies for the common cold
You wash your hands, you stay away from others when they are sick, and you eat your fruits and veggies. You do all of these things, and yet those pesky viruses have still found a way into your body.

Eat Your Medicine

An unfortunately timed upper respiratory infection has attacked you like the common cold.  Did you know adults get about 2 to 4 colds each year? Children are double that, getting on average 6 to 8 colds each year. That is a lot of sick people to try to avoid. No wonder you have landed yourself with a cold.

Regardless of statistics, your nose is a faucet, your throat is sore and scratchy, and your pile of tissues on the coffee table makes you consider becoming the world’s next Jenga champion.

You know you will get better eventually, but right now you would like some relief. Life doesn’t slow down when you are sick, and you are ready to start feeling better, like yesterday. Natural home remedies for the common cold are becoming increasingly popular since people are getting more serious about their health.

So go ahead, curl up on the couch with a blanket (you deserve to because you’re sick) and continue reading below to find eight ways you can eat your medicine. That’s right, eat it. (And technically drink it for some of them.) The best part about the following list of natural home remedies is the fact that most of these ingredients are already sitting in your kitchen.

8 Home Remedies for the Common Cold

Some of these remedies are old favorites that you might already know, but some might surprise you and become your next favorite cold go-to.

1. Honey

Honey is liquid gold. It is high in nutrients and enzymes which help kill the nasty cold viruses. Honey will coat your throat and help protect it from the extra mucus which is causing your throat to be sore. Honey can also be given to adults and children with sore throats before bed to help them sleep.

Best Ways to Eat Honey

  • A spoonful of honey!
  • Add honey to your tea
  • 1 tsp lemon juice and 2 tsp honey. Take every 2 hours

Note: You should only give honey to children that are over 1 year old

2. Ginger

Ginger has a long history in medicines, so what is so unique about it? Ginger has some essential medicinal properties like antiviral and anti-inflammatory properties. It will help your body fight off the infection.

Best Ways to Eat Ginger

  • Eat raw ginger
  • Ginger Tea
  • Boil 2 cups of water
  • Add 1 tbsp chopped ginger
  • Cover and simmer for 5 minutes
  • Take off heat for another 5 minutes
  • Strain
  • Add a little lemon juice and honey, then enjoy.

Chicken Soup

3. Chicken Soup

Chicken soup and colds go hand in hand. Good thing it is delicious as well as nutritious. While you are slurping down this delightful soup, you are doing your body another favor. The soup is full of ingredients that help fight off the infection. So go ahead and have a second bowl, or third.

Best Ways to Eat Chicken Soup

  • Homemade chicken soup using organic vegetables and chicken will provide you with the best ingredients
  • Bowl and spoon

4. Red Onion

Yes, red onion. When you inhale red onion oils, relief from your cold symptoms might feel immediate. Also, since red onions are high in antioxidants, they can help your body fight off the infection.

Best Ways To Eat Red Onion

  • Red onion syrup
  • In a mason jar, alternate layers of a thinly sliced onion and raw honey. Repeat until the jar is full. Cover for 12-15 hours.
  • Drink a spoonful of syrup often during the day for relief

5. Black Pepper

Black pepper contains piperine which is known to help open up the airways. That can help with breathing and reduce coughing. Since there is probably pepper sitting on your counter next to your stove, go ahead and add some to your next meal.

Best Ways to Eat Black Pepper

  • Sprinkle on meal
  • Gargle 1 tsp with warm water
  • Smell it (just smelling pepper can help open up your airways)

6. Garlic

Garlic is known to be antibacterial and antiviral which will help give your immune system an extra boost. Like pepper, garlic can help open up airways to make breathing more comfortable, but it can also flush out toxins from your body which will help you recover faster. (More on the healing benefits of garlic.)

Best Ways to Eat Garlic

  • Munch on raw garlic cloves
  • Garlic paste
  • 1 crushed garlic clove, 2 tsp honey, 1 tsp cayenne pepper (or chili powder). Eat daily until your symptoms go away.
  • Add fresh chopped garlic to your food

Turmeric Milk

7. Turmeric Milk

Turmeric is known to have antioxidant, antibacterial, and anti-inflammatory health benefits. Turmeric milk will help with not only coughing but also body aches and headaches.

Note:  I suggest using unsweetened coconut milk…

Best Way to Drink Turmeric Milk

8. Cinnamon

Cinnamon can help a scratchy and sore throat in addition to helping fight off the infection. Cinnamaldehyde is full of anti-inflammatory and antioxidant properties.

Best Ways to Eat Cinnamon

  • Cinnamon Tea
  • Combine 1 tbsp powdered cinnamon, 2 cloves, and 2 cups boiling water
  • Let it simmer for 15-20 minutes
  • Strain, let it cool, and enjoy!
  • For added benefits, and best results, add honey

There you have it: 8 home remedies for the common cold and upper respiratory infections.

Upper respiratory infections of any kind are never a welcomed experience. They are annoying, untimely, and they can make you feel miserable for days. People continue their daily lives feeling miserable until the cold goes away, but remember you will recover faster if you are taking care of yourself. Not only is it imperative to take care of yourself to get better, but it’s also important to take care of yourself, so you don’t get worse. A cold can turn into other more severe upper respiratory infections if untreated.

That means that you are getting proper sleep, drinking plenty of liquids, and eating and drinking foods that are high in antioxidant and anti-inflammatory properties. Please, stay home from work you deserve to rest and get better. There are so many simple, symptom-relieving foods available that you can try above. Check your cupboards to see what you have on hand already and give one of them a shot. You might be surprised at how much better you feel.

Note:  If you haven’t recovered in about two weeks or are catching colds frequently, it is time to check in with your doctor.

6 Health Benefits Of Sesame Seed Oil and How to Use it to Improve Your Health

health benefits of sesame seed oil

Sesame seed oil has been used through the ages in many Asian cuisines. It is high in nutty flavor and brings so much joy to those who eat it. It’s no wonder it has infiltrated Western culture in more recent years. People are using this small seed oil as an alternative to vegetable oil in their cooking. Do you know the health benefits of sesame seed oil?

Benefits+of+Seasme+Seed+Oil

6 Health Benefits of Sesame Oil

1. Healthy Skin and Hair

Skin: Sesame seed oil is loaded with zinc which means it’s incredibly good for your skin. It can be used to treat a plethora of different kinds of skin ailments. Sesame seed oil is useful for treating inflamed, irritated and damaged skin because it is high in antioxidants and antibacterial properties. The oil penetrates deep into the derma, fighting bacteria and leaving your skin vibrant and detoxified.

Reasons to use sesame oil on your skin include:

  • Fights and prevents bacterial infections (including acne)
  • Repairs skin cells
  • Soothes eczema and psoriasis
  • Reduces the appearance of age spots
  • Natural moisturizer and sunscreen
  • Helps with diaper rash in babies

How to use as a moisturizer

Apply liberally to your skin after a hot shower, and leave it on your skin for 10 minutes or so. Thoroughly rub it in after the 10 minutes. Apply more as needed.

How to Use to Detoxify

Before your bath or shower, apply and let it soak into your skin. This will allow the oil to have time to penetrate your skin and target the toxins deep within your skin. Finally, wash the oil away along with the toxins.

Hair: Sesame seed oil is high in vitamins and minerals which your scalp loves. From soothing a dry, flaky scalp to getting rid of lice, there are so many different ways to use this oil on your hair.

Reasons to use sesame oil on your hair include:

  • Deep conditioning
  • Lice treatment
  • Soothes and calms a dry and flaky scalp
  • Adds shine
  • Treats dandruff
  • Treats premature graying

Human Body

2. Improves Bone Quality

Sesame oil is used to help promote active bone growth. It is high in copper, zinc, and calcium, all minerals that are necessary for bone growth. It can be used by people to mitigate the effects of osteoporosis and other bone-weakening diseases brought on by age. In addition, it can be used to speed up the regrowth and healing process of damaged bones.

3. Oral Health

Many people don’t realize that brushing and flossing can cause micro-tears in their gums, which can open a gateway into the rest of your body for infections. While brushing your teeth is an essential practice for good oral hygiene, you might also benefit by giving oil pulling a try.

Reasons to use sesame oil in your oral care:

  • Fights oral infections
  • Prevents plaque build up
  • Prevents gum/mouth diseases like gingivitis and cavities
  • Fights bad breath causing bacteria

How to Oil Pull

  • Swish oil gently for about 15-20 minutes
  • Make sure it is reaching all parts of your mouth
  • As it pulls out toxins, the consistency will change
  • Once it reaches a thick consistency that is milky white, spit out before toxins are reabsorbed
  • Rinse well with water
  • Repeat a few times a week, or daily if you prefer

Note: Spit out oil in the trash so you don’t clog your pipes

running

4. Boosts Heart Health and Improves Circulation

Sesame seed oil is high in zinc and copper, which by now you probably know has many benefits to your body, including your heart and your blood.

Your heart will benefit because sesame oil contains lignins which contain polyphenols. Polyphenols are micronutrients that can prevent diseases such as cardiovascular disease. Lignins are known to help lower cholesterol levels naturally.

Your circulation will improve after you start using sesame oil. The additional zinc and copper will enable your body to begin functioning at optimal levels for the production of new red blood cells. Healthy red blood cells in your tissues mean healthy organs, which means a healthier you. Not only that, but sesame oil is touted for its ability to lower blood pressure which will improve blood circulation.

5. Helps Manage Anxiety, Depression and Stress

Sesame seed oil contains an amino acid called tyrosine. This is great news for people who are dealing with chronic stress, depression or anxiety. Eating foods that contain the amino acid tyrosine will directly affect your serotonin levels which signal an increase in your mood.

6. Anti-Cancer Properties

Some of the chemical compounds in sesame oil, such as sesamol and sesamin, have been found to reduce certain types of cancer cells. This means that the growth of the cancer cells was slowed down or stopped altogether. Additionally, sesame seed oil stimulates antibodies which are your body’s natural way of attacking cancer cells.

There you have it: 6 key health benefits of sesame seed oil.

What Kind of Oil Works Best?

There are different kinds of sesame oil. To get the most health benefits, look for cold-pressed or organic sesame oil. These are the least processed options, and they contain the most nutrients compared to any other type of sesame oil out there. Organic and cold-pressed sesame oils can generally be found in specialty grocery stores or online.

If you are considering adding sesame seed oil to your everyday life, contact the experts at Balanced Care. We are a wealth of knowledge and would love to help you make the right decisions that fit your lifestyle. Contact us today.

Our Favorite Things!

Rhonda Allison Skin Brightening Cleanser

Are you looking for a holiday gift for your health conscious sister, wife, friend, or co-worker? Well, we have you covered! We are sharing a few of our favorite things that we really use on a regular basis.

Are you looking for a holiday gift for your health conscious sister, wife, friend, or co-worker? Well, we have you covered! We are sharing a few of our favorite things that we actually use on a regular basis. We are not being paid to talk about these, but just feel like these are so great that we have to share with you guys! Let us know if you have tried these products and what you think! Happy shopping!!

Facial Products

Rhonda Allison Skin Brightening Cleanser

Source: http://www.rhondaallison.com

Dr. Rachel:  Rhonda Allison Skin Brightening Cleanser

  • I have acne-prone skin and this is the first face wash that I have used that has cleared up my skin and made it glow. I love Rhonda Allison products because they use pure, clean ingredients. I also have a travel sized face cleanser so I can be sure that I am maintaining clear and soft skin anywhere I go.
  • Dr. Katie uses this product as well and loves it!

O.R.G. Mineral Enzyme Peel
Source: https://www.orgskincare.com

Dr. Katie:  O.R.G. Mineral Enzyme Peel

  • Does your skin ever feel rough or flaky? This product will be your new bestie if so! Some peels can be harsh and irritating to the skin, but this one is very gentle and will leave your skin feeling so soft. If my skin gets too dry I will use it to slough off the dry skin and then hydrate well afterwards. Never drying and always soothing, this is a winner! Oh, and it is paraben and alcohol free! ** Check Amazon for better pricing ;).

Supplements

Ultra Flora
Source: https://www.metagenics.com/ultraflora-balance

Dr. Rachel: Metagenics Ultra Flora

I can’t live without my probiotics. I have quite a sensitive intestinal system so I often have episodes of bloating, gas or irregular bowel movements. My probiotic keeps me regular and supports my immune system.

Vital Protein Collagen Powder
Source: https://www.vitalproteins.com/

Dr. Katie:  Vital Protein Collagen Powder

  • Concerned about gut health? Skin? Joints? We have you covered here! I love this because it has so many benefits and is incredibly easy to take. Simply add a scoop to your coffee and/or soup and you won’t even know it is there. Support your local business and pick this up at Tailor Made Nutrition in Woodbury.

In the Kitchen

Vitamix Blender
Source: https://www.vitamix.com

Dr. Rachel: Vitamix Blender

  • This one is a bit of a splurge, but is so worth it! You can use it to make so many different types of things from protein shakes to soups to riced cauliflower to making your own almond flour and almond butter! If a blender and food processor had a baby, this is what you would get! It is easy to use and to clean and it keeps my food choices healthy and affordable. And that copper blender – so pretty!!

  Source: https://www.target.com/

Dr. Katie: Food Processor

  • Ok, so I have to admit I don’t have a Vitamix, but if I did, I may not use the food processor as much as I do. This was a birthday gift from my besties a few years ago and it has come in handy in the kitchen. I use it most often for making dressings and sauces, but have also used it for crushing cashews for dairy free recipes, and it quickly chops veggies and garlic. Lastly, these peanut butter date balls were made in the food processor too – a great healthy holiday treat! There are many options for food processors – mine is no longer available but the link is close to it.

Beauty Essentials

Lush
Source: https://www.lushusa.com

Dr. Rachel: Lush Shampoo Bar , or really anything from Lush

  • This is my most favorite thing as of late. First of all it is completely natural, so no toxins or exogenous estrogens absorbed into my body. Second, it makes my hair so soft, shiny, voluminous and tames and accentuates my curls. Third, it is easily portable so I can bring it to shower at the gym, on vacations or to my friend’s house! Be sure you look for one that’s best for your hair (ie. I have drier hair so I use one with oils in it).

Deborah Lippmann Nail Polish
Source: http://www.deborahlippmann.com

Dr. Katie: Deborah Lippmann Nail Polish

  • I don’t know about you, but I am not one to splurge on nail polish which is why this is such a great gift. I love the gifts that I use, but wouldn’t splurge on myself. Now these are only $18-$20 per bottle, but I tend to stick to the $10 range typically. Why spend the extra $10? This nail polish will dry faster (less chance for smudges am I right?!) and lasts longer. The colors are great too! My favorite is ‘Shape of My Heart’

Good-Morning!

Organo Coffee
Source: https://www.organogold.com

Dr. Rachel: Organo Coffee

  • My new favorite part of the morning is drinking my Organo Black coffee. It’s super easy to make and it makes me feel energized and gives me mental clarity to get through the entire day with just one cup. With other coffees I often get headaches, stomachaches and the jitters, but I don’t with this coffee. Plus it’s affordable and I know it’s healthy because it has a superfood antioxidant in it.

Electric Toothbrush

Source: https://www.usa.philips.com

Dr. Katie: Electric Toothbrush

  • This is a game changer! I have no idea what I was doing before this. Seriously. My teeth feel so much better. These last forever and just require changing the head of the brush. I like the Philips Sonicare brush and recommend purchasing it through your dentist for the best quality. Hurry up and grab one of these for yourself and a gift for that special someone.

Five Places to Purchase Locally Grown Produce

locally grown produce

Most of us are aware that apples and pumpkins are abundant this time of year, but so are beets, Brussels sprouts, green onions and so much more. There are many places in the Twin Cities where you can find locally grown produce that is picked at its prime.

woman-selling-fresh-local-vege

Farmers Markets

The Minneapolis and St. Paul metropolitan area is home to over 70 Twin Cities farmers markets. With so many markets to choose from, chances are high that you’ll find a market with an array of locally grown produce near you.

Farmers markets ensure that you are buying the freshest locally grown produce around. In addition to purchasing the most nutrient dense fruits and vegetables, shopping at farmers markets also keeps money in the local economy, encourages you to talk to those who grow the food you eat, and provides you with a sense of community. You can find farmers markets in your area through the Minnesota Grown Directory.

Food Hubs and Community Supported Agriculture

A food hub is a business or organization that actively manages the collection, distribution and marketing of local and regional food. Food hubs can vary in size, but their main goal is to provide the appropriate infrastructure and support for small and mid-sized farmers.

The Good Acre [i] is a non-profit food hub in Falcon Heights, MN that provides space and the infrastructure necessary for farmers to wash, process and store produce fresh from the field. Additionally, The Good Acre purchases seasonal produce from its network of growers and distributes these in Community Supported Agriculture (CSA) boxes to its 450 members.

As a CSA member you pay an upfront fee. In return you receive a box of fresh picked produce every week, typically from mid-June to mid-October. Minnesota is home to a number of CSA programs. You can search for a CSA in your area through the Minnesota Grown Directory.

Food Co-operatives

Food co-operatives or food co-ops are food distribution channels that can sometimes look like a smaller version of a large supermarket. What makes a co-op grocery store different from the typical grocery store is that the co-op is usually member-owned and frequently purchases its products and produce from local sources. Often times, co-ops will detail where exactly its produce came from.

Normally, you do not have to be a member of a co-op to shop there. Being a member, however, may provide you with benefits not available to non-members, such as specials and discounts. Minnesota is home to a number of grocery co-ops. You can find a list of them here: http://bit.ly/2z4gL3J.

Grow Your Own

If you are completely committed to the benefits of locally grown food, why not experiment with growing your own? Plant and garden centers like Mother Earth Gardens [ii] , with two locations in Minneapolis, are committed to providing plants and products that have been grown in a sustainable way. At Mother Earth Gardens you can find seeds, fruit trees, plant starters and bulbs to help you prepare for next year’s harvest.

There are plenty of resources throughout the Twin Cities including The Good Acre, Mother Earth Gardens, grocery co-ops and more that can help you with tips and advice for cooking locally, and how to start an organic garden.

The health benefits of locally grown fruits and vegetables should help build up your immune system during this cooler season. However, if you find yourself or your family members feeling ill, please reach out to the naturopathic doctors at Balanced Care. We can run tests to determine the root cause of your illness and provide you with natural treatments for all of your ailments.

Drs. Katie and Rachel are wishing you a spooky Halloween!! They see patients in Edina and Woodbury, MN serving the Twin Cities. Their goal is to address the root cause by using natural medicines and nutrition. They offer complimentary 15 minute consultations if you would like to learn a little more. 612-564-2218

[i] www.thegoodacre.org
[ii] http://www.motherearthgarden.com

4 Tools For Your Adolescent Child With Anxiety

Sadness, anxiety, panic, depression, postpartum

Do you worry that your child may be silently suffering from anxiety? It’s certainly possible. One out of every eight children is affected by an anxiety disorder and of those kids, 80% are not receiving treatment.

Sadness, anxiety, panic, depression, postpartum

#1 – Take Time For Self-Care

The Anxiety & Depression Association of America ( ADAA ) recommends yoga, exercise, meditation, a healthy diet, and avoidance of drugs and alcohol to combat stress and anxiety – and they may be onto something. Researchers found that those who get regular vigorous exercise are 25 percent less likely to develop depression or an anxiety disorder within the next five years. The good news is that to relieve depression or anxiety, a ten minute walk may be just as effective as a 45 minute workout.

#2 – Make Your Fear Boring

If a thought is making you anxious, take its power by repeating it slowly and clearly over and over to yourself for at least twenty minutes. This works much in the same way as it does for those facing a physical fear. For instance, if you had a fear of elevators but rode in one a thousand times in a row, at first you would be anxious but eventually you’d become used to it and ultimately, bored of riding it altogether. You can do the same thing with anxious or fearful thoughts by riding them as well and eventually they’ll just become boring.

#3 – Recognize Anxiety Attacks As Temporary

Anxiety attacks are commonly described as a sudden and inexplicable feeling of intense panic, which can be unnerving and downright frightening to experience. But that rapid heartbeat doesn’t mean you’re having a heart attack – it’s simply your natural physical reaction to fear. Instead of focusing on this physical cue, treat it the way you would a defined thought in meditation: thank it for its message, then let it pass by.

#4 – Schedule Time To Worry

Instead of stopping to address each and every one of your worries during the day, schedule some time at the end of your day – 4:30 or so, especially if you work office hours – to dedicate to worrying about your daytime troubles. As worry pops up throughout the day, jot it down for your later appointment and move on with your current tasks. Once your dedicated worry time rolls around, you may find that the items on your list no longer have any bearing on your anxiety level and you’re able to let them go. If you find yourself creating new worries during your appointment, jot them down along with any possible solutions, and schedule them for the next day.

While trying to control your anxiety usually backfires and leaves you feeling worse, there are a number of ways for you to take its power away, which empowers you. And sharing these coping strategies with your child can help them manage their anxiety whether they’re facing a school presentation, a new extracurricular activity, or a new home and new school, which can be especially stressful for those dealing with anxiety.

Risk Factors & Prevention of Metabolic Syndrome

Heart disease, stroke and diabetes are three of the leading causes of death in the U.S. When death results from these situations it often feels like the incident occurred out of nowhere, which can leave family members wondering what could have been done to save their loved ones.

Although death from heart attacks, strokes and diabetes are almost always unexpected, there are often a group of risk factors that show up as warning signs far before the sometimes fatal events occur. Some of these risk factors include high blood pressure, high blood sugar, elevated cholesterol, and excess body fat especially around the waistline. Together, these conditions are referred to as metabolic syndrome. Having a combination of these conditions increases your risk for heart disease, stroke and diabetes.

Causes of Metabolic Syndrome

Metabolic syndrome is usually the result of several causes including overweight, obesity, inactivity and a poor diet which ultimately leads to inflammation throughout the body.

If you suffer from type 2 diabetes, your body has become insulin resistant, another culprit of metabolic syndrome. When you eat carbohydrates, the body turns the carbs into sugar or glucose after the food has been digested. Insulin is a hormone that allows your body to use this glucose as energy or to store the glucose for future use. When your body becomes insulin resistant your cells cannot efficiently use blood sugar or glucose for energy. Whenever insulin is elevated it send the body into a “fat storage mode” which makes weight loss very difficult. When this happens you continuously have high blood sugar levels, which can lead to type 2 diabetes if a dietary change is not made.

Metabolic Syndrome
Source: Elite Healthcare

Symptoms of Metabolic Syndrome 

As stated earlier, metabolic syndrome is the result of a number of conditions such as high blood pressure and high blood sugar. Often these conditions have very few signs or symptoms. Some individuals with high blood pressure may face headaches and dizzy spells, while those with high blood sugar can experience increased thirst, urination and headaches. On the other hand, some individuals show no signs or symptoms at all.

A visible sign that someone may be suffering from metabolic syndrome is a large waistline. Having extra fat in the belly area, as opposed to other areas of the body, has been linked to an increase risk of metabolic syndrome. For those of us with a more visual mind, if your body shape looks more like an apple instead of a pear, this could be a visual cue that you are suffering a health condition.

Get Tested

Because of the often few and sometimes non-existent symptoms of metabolic syndrome, it can be very hard to determine whether you are suffering from the condition. The best thing you can do if you suspect that you may have metabolic syndrome is to consult a physician.

If you have been looking to find a naturopathic doctor or if you are interested in exploring naturopathic remedies for health, Balanced Care is the right place for you. At Balanced Care we can complete a physical exam and run a number of tests to confirm whether you are suffering from metabolic syndrome. These tests will measure your blood pressure, blood sugar, cholesterol levels, and inflammation. Genetic testing can also be used to evaluate your cardiac risk. 

Treatment for Metabolic Syndrome

If you are in fact diagnosed with metabolic syndrome, the good news is that natural treatments and lifestyle changes can reverse your condition. These natural remedies include changes in nutrition and becoming more active which leads to weight loss and decreased inflammation.

Changing your diet will do wonders for you if you suffer from metabolic syndrome. Adding more fruits and vegetables to your meals can help your metabolism operate properly. Because everyone is different, the naturopathic doctors at Balanced Care can help you create a treatment plan that is tailored specifically to you.

Exercise and being active is a great way to lower blood pressure, improve cholesterol levels and prevent insulin resistance. Everything from taking the stairs instead of the elevator to attending a yoga class will help – nothing is off limits. As long as you are consistently moving, this increased activity will help tackle your metabolic syndrome conditions.

As a result of improving your diet and becoming more active, you will see the pounds fall off. The apple shape you once had will soon turn into a pear if you keep up with your lifestyle changes.

Don’t Be a Statistic

Most of us know someone whose life was changed forever as a result of a heart attack, stroke or diabetes. Many of these lives could have been saved if the correct natural treatments for high blood sugar, high cholesterol, and high blood pressure were implemented sooner.

Metabolic syndrome is a very clear sign that you need to make some lifestyle changes. Heart attack, stroke and type 2 diabetes are preventable, especially when treated by addressing the underlying cause. Protect yourself and your loved ones by getting tested and regaining control of your health.

 

Katie Corazzo, naturopath, naturopathic doctor, holistic, homeopathDr. Katie is a registered Naturopathic Doctor in Edina and Woodbury, MN. Serving the Twin Cities, she is passionate about addressing the root cause by using natural medicines and nutrition. Holistic medical care and individualized treatment plans for each and every patient is what you can expect. Call now to schedule your complimentary 15 minute consultation at 612-564-2218. We can’t wait to meet you!

 

Treating Adult Acne Naturally

Facial

Facial

Written by: Dr. Rachel Alioto

A shocking 45% of people over the age of 21 have acne, according to the American Academy of Dermatology, most being women. There are many causes for adult acne including lifestyle, diet, stress, family history, side effects of medications and hormone imbalance, but how can you treat acne naturally?

First, lets look at a few common causes for adult acne.

Stress

We all have stress in our lives, some more than others, but how do we cope with the stress? When under chronic stress there is an increase in androgens like cortisol and testosterone. Research shows that cortisol and testosterone increases acne and breakouts. Incorporating stress-relieving strategies into our daily life can help maintain normal androgen levels which is important for sleep, skin, mood, and so much more.

Exercise

Your metabolism increases during and after a workout which helps rid the body of excess sebum production that causes acne. On the other hand, hormones can become stagnant with a lack of exercise which leads to hormonal acne. Maintaining an exercise routine at least 3 days per week can help prevent adult acne. Your pores open during a workout so be sure to rinse off as soon as possible to prevent them from filling with sweat and bacteria and causing a breakout!

Diet

Conventional chickens and beef are given hormones that large-scale companies use to increase size and output of animals. These same animals are also given antibiotics to prevent infections that spread rapidly in small living spaces. The hormones and antibiotics end up in the meat and milk we consume if we are not careful. If your acne is hormonal in nature, it may be caused by the animal products you are eating or drinking. To prevent this, purchase your meat locally from farmers who do not use hormones and let their animals graze. Look for grass-fed beef and free range chickens that are hormone and antibiotic free. As for dairy, choose organic and/or switch to a plant-based milk like almond or coconut milk.

Additionally, be wary of the types of oil you use. Peanut and vegetable oils are highly processed and could be contributing to your breakouts. Cook with olive oil or avocado oil instead, or even sauté in water or broth instead!

If meat or dairy is not be the cause of your acne, gluten, nuts or other food sensitivities may be the culprit. Whatever we put into our body will affect the outside of our body too.

Here are a few suggestions for naturally avoiding acne and breakouts:

  1. Eat a balanced diet full of fruits, veggies, fish and humanely raised lean meats. Choose organic when possible and try out plant-based milks.
  2. Exercise! Yoga, walking, swimming all help boost your metabolism while allowing you to de-stress your body and mind. Find something you enjoy and then do it at least 3 days per week.
  3. Be sure to have a good cleansing regimen both mornings and evenings. If hormones are causing your acne, balancing hormone levels naturally is crucial.
  4. If you aren’t sure what is causing your acne, book an appointment with Dr. Rachel or Dr. Katie. We can help determine what foods or hormones may be causing your acne.

 

Dr. Rachel and Dr. Katie are Naturopathic Doctors in Edina and Woodbury, MN. We offer natural treatments to your health issues. Call us today for your complimentary 15 minute consultation 612-564-2218. We hope to hear from you soon!