Nutritional Services
We help heal you from the inside out.
We help you function better. Most primary care physicians and even specialists only look at a small snapshot of your health. Your body is made up of many moving parts and systems that all work together, king of like a jigsaw puzzle.
Healthy Eating Programs
Whether you’re one of Dr. Fawn’s current nutrition patients who wants more guidance with the dietary part of the plan that she has created for you or whether you are not a patient yet but just want to start your health journey by learning how to clean up your diet to better your health, Dr. Fawn offers three different programs that can help you achieve those goals. No matter where you are in your journey to healthier eating, one of these programs is bound to be a great fit for you.
Providing informative videos, handouts, recipes, tips and tricks for success as well as a live online forum to communicate with others who are doing the same program, these courses give you all the tools you’ll need to be successful. Our Whole30 and ChiroThin programs also include weekly check-ins with Dr. Fawn herself for an extra level of accountability.
Wellness Review
We are happy to speak with you one-on-one to help you find the best place to start your personal health journey.
Food Testing
Test 95 or 190 different foods to see if they are adversely affecting your health.
Clinical Blood Work and Other Testing
Using blood work and other diagnostic testing, we do an in-depth analysis of your system to find problem areas that are already present or just developing.
Juice Plus+
Dr. Fawn’s favorite way for you to get 30 different fruits, veggies and berries into your day to help bridge the nutritional gap between what you SHOULD eat and what you DO eat!
Supplements
Daily supplements help to balance out our hormonal systems and provide us with additional nutrients we may need.
Whole30: Online Healthy Eating Program
See how much your health can improve in just 30 days simply by changing the foods you put on your plate!
ChiroThin: Online Weight Loss Program
Lose 20-35 pounds in just 6 weeks! Boost your metabolism and get a great jumpstart on your health goals!
Fresh Start Plus: A Healthy Living Community
A Healthy Living Community because healthy is better together!
Wellness Success Stories
Nutritional Resources
It’s Time to Spring Clean Your Body
As the snow melts and the sun shines brighter, we are reminded that renewal is on the horizon. We un-zip those heavy jackets, open our lungs, and take a deep breath. In through our nose, out through our mouth. Fresh air! Just as we spring clean our homes, we also need to spring clean our bodies. Wash the outside, cleanse the inside. Here are a few ways you can spring clean your body.
Clean Your Nose
Did you have a hard time taking a deep breath in the section above? Did you feel your nose wasn’t the clearest? Try doing a saline nasal flush once a week to help keep your sinus clear of debris, dust, and dirt. Go a step further and spend 30 minutes in our Salt Room. Salt acts like a sponge, attracting foreign substances along its path out of the respiratory tract. Inhaled salt reduces inflammation, opens up airway passages, and eliminates foreign objects, leading to an improved immune system and increased oxygen flow. It’s like cleaning your body’s air filter!
Clean Your Inside
Another way to ‘flush’ your insides is to drink half your body weight in ounces of water every day. Think about spring time and pollen. We feel our allergies flaring up and just can’t wait for a good rainstorm to wash away the pollen from the trees. Our insides are the same way. Maybe we ate a bit unhealthy one day or overloaded on carbs. We just want something to wash away those heavy feelings. Water can do that for you, but only if you drink enough to wash away those toxins.
Need an even deeper cleanse to your system other than just flushing it out with water? Try our healthy eating online program, Whole30, or our online weight loss program, ChiroThin, and see how you could feel better in just 5-6 weeks. Learn more about our Nutritional Services.
Clean Your Mind
As we slowly transition from cabin fever to adjusting our eyes to seeing the sun, we need to remember to clear out the cobwebs in our minds. To do this, we recommend getting outside, in nature, and soak in some Vitamin D from the sunlight. Breathing in fresh air from the outside helps our minds to get away from distractions and stressors that prevent our body from healing. Vitamin D from the sunlight builds strong bones and muscles and helps to keep our immune systems in tip top shape.
Clean the Noise
Okay. This one sounds a little funny, but what we mean by ‘noise’ in this blog is technology. So much of what we do today revolves around technology. We go from being on our phones first thing in the morning to working on our computers for work to watching television in the evenings and we don’t really give our eyes or our minds a break. Eye health is an essential component to our every day lives and we often forget to take care of them. If you must look at screens for a large part of the day, consider using blue light glasses to protect your eyes.
Not only will taking breaks from technology help to preserve our eyes, but it will also help us to disconnect from the “noise” in the world that causes mental stress. Set limits for when and how long you are using technology each day and see how much it can positively impact your health and well being.
Request an Appointment [...]
Read more...
Low Histamine Food Guide
As we are happy to say goodbye to winter and welcome spring, there are some who are preparing to deal with the allergies that spring brings with it. This is when it is important to take note of the foods we are consuming. Focusing on low-histamine foods is often helpful for alleviating allergy symptoms. This is because a low histamine diet helps to manage an individual’s histamine intolerance (HIT). Histamine overload is often the cause of many allergy symptoms, from itchy, watery eyes and congestion to skin issues like itching, hives or flushing. A low histamine diet suggests avoiding processed, aged, or fermented food, placing priority on eating fresh, whole foods like the following:
Fresh beef, fish, chicken, turkey, duck, and veal (no processed meats)
Fruits and vegetables such as carrots, zucchini, lettuce, asparagus, apples, pears, grapes, and mangoes
Dairy alternatives like almond milk or coconut milk
Gluten-free carbohydrates including quinoa, oats, rice, potatoes, and sweet potatoes
Cooking oils like olive oil and coconut oil
Various seeds such as flax and chia seeds, as well as, pumpkin seeds and hemp seeds
If you suffer from seasonal allergies, try changing some of the foods you put on your plate this spring and see how much better you can feel!
Request an Appointment [...]
Read more...
Wellness Spa Treatments are Your Solution for Getting Through the Cold
As we enter the home stretch of the blistering cold Winter months, it can become difficult to remember to take care of yourself. Our Wellness Spa has a variety of treatments that offer vital benefits for both physical and mental health that will get you through until Spring, and have you looking and feeling your best!
Feel your best!
Detox your body of toxins and chemicals, improve your skin’s pH, and feel rejuvenated with our Salt Therapy Room or Ioncleanse Foot Detox.
The Healthy Wave Mat and Vibration Plate are a great way to improve circulation and drain your lymphatic system which will give you more energy during the day, improve your sleep, and help you decrease stress and anxiety!
Whether you are on the internet or not, Red Light Therapy has made waves as its benefits are undeniable! Reap the benefits of our NEW Red Light Therapy Service including, increased blood flow, improved circulation, increased collagen production, and hair growth, and a boost for your immune system are just a few of the benefits a Red Light Therapy Session can offer.
Additional Offers
We are now offering monthly spa packages which include a combination of our Wellness Spa services at an incredible value! Purchase a Bronze, Silver, or Gold Package today!
When you visit Fresh Start, ask for a punch card at the Front Desk. Purchase 9 sessions to receive the 10th one for free!
Loved your Fresh Start experience? Share it with somebody else by purchasing a gift certificate at the Front Desk during your next visit or request a Spa Party for your next special event!
We offer a variety of treatments and packages that can fit countless needs and lifestyles. Remember, if you are a member of our Fresh Start Plus Community, you receive 5% off these services! Join Today!
Request an Appointment [...]
Read more...
3 Ways to Take Care of Your Heart this Valentine’s Day
Each February, the American Heart Association (AHA) observes American Heart Month just in time for the holiday that is all about what the heart wants — but even more important is what the heart needs. Challenge yourself to take these steps in taking care of your heart health this Valentine’s Day for the confidence and energy to “give” your heart to that special someone!
1. Eat Well
What’s more romantic than cooking a meal for your loved one on Valentine’s Day? Breakfast in bed, or a candlelit dinner? Cooking at home allows you to make a nutritious, yet tasty choice for both you and your partner that is heart healthy. Whether you cook for them, or make a meal together, you get to choose what you put into your body!
Our Whole30: Online Healthy Eating Program is a great resource if you are just beginning your nutrition journey. The program is a 30-day, hassle-free guide that teaches you nutrition techniques for a healthier lifestyle. The personalized program could be exactly what you and your partner might need to get through the February cold.
2. Move More
Love is still in the air — and so is the opportunity to move! The Winter months can make it difficult to get up and move. But staying active, even through the harsh cold of February, is vital to a healthy heart. Regular movement strengthens your heart muscles and keeps them healthy, but movement doesn’t have to mean going on a run or to the gym. There are countless ways you and your partner can get outside and move together this month. Ice skating, skiing, and snowboarding could be the perfect date for you and your snow-loving partner, keeping you active while sharing a memory together. If that’s not your speed, bundling up to go on a quick 20 minute walk before or after your Valentine’s meal or trying out our Vibration Plate service will get your heart rate up, increase your blood flow, and overall strength!
3. Practice Mindfulness
As important as it is to move this Winter, it is equally as important to take the time to relax both your body and mind. Daily mindfulness can reduce stress, which can reduce blood pressure and inflammation. Meditating daily, or practicing deep breathing is a simple, yet effective way to reduce stress. Mindfulness is also something you and your significant other can practice together this Valentine’s Day with any of our spa services such as our Salt Therapy or Ioncleanse Foot Detox which are all beneficial for reducing stress and anxiety and restoring a sense of calm to you and your partner’s minds!
Taking Care of Your Heart Starts Here
A healthy heart can change the game for your overall health. This Valentine’s Day, you and your partner can start your health journey together by taking the time to practice the simple, yet necessary steps for managing heart health. Our nutritional and wellness services offer a variety of benefits with your heart in mind.
February is American Heart Month! Take care of the heart by booking you and your partner a Wellness Review today!
Request an Appointment [...]
Read more...
Must-Do Healthy Lifestyle Programs for 2026
The new year gives us a strong sense of starting fresh. It’s that exciting feeling that says, “This could be my year.” However, making hope turn into real change needs the right support. At Fresh Start, we provide guided paths for actual results. Whether you want to change your eating habits, reach a health goal, or create better routines, here are the programs to kick off your 2025 wellness journey.
Fresh Start Plus: A Healthy Living Community
Fresh Start Plus isn’t just a quick solution; it’s a wellness membership designed around the idea that being healthy is better when we do it together. Members get to join monthly goal-setting calls with Dr. Fawn, access a private online group for daily support, and participate in weekly accountability meetings. It’s a welcoming place for anyone who wants to go beyond temporary goals and create a lasting, energetic lifestyle with a team cheering them on at every step.
Learn More
Whole30: Online Healthy Eating Program
Sometimes, you might need a fresh start to change old habits. The Whole30 program offers that strong reset. For 30 days, you will cut out common inflammatory foods such as sugar and grains, while concentrating on healthy meats, veggies, and good fats. Our guided version includes weekly check-ins with Dr. Fawn, meal plans, and support. The aim is to lower inflammation, increase energy, and understand how food impacts your body in a special way.
Learn More
ChiroThin: Online Weight Loss Program
If you have a certain weight loss goal, ChiroThin has a special 6-week program that is supervised by a doctor. This plan includes real, whole foods and doesn’t use shakes or processed meals. It helps to reset your metabolism, lower inflammation, and encourage healthy weight loss of about 20-35 lbs. With professional help every week, it gives you the support and structure you need to achieve amazing and healthy results.
Learn More
Juice Plus+
We all understand that we need to eat more fruits and veggies, but our busy lives can make it tough. Juice Plus+ offers an easy way to fill that gap. It provides whole-food nutrition from more than 30 fruits, vegetables, and berries in easy-to-take capsules or chewables. It’s a simple daily boost for your immune system and cell health. Plus, kids aged 4-25 can get it for free when an adult makes a qualifying order.
Learn More
Your First Step: The Wellness Review
Your adventure could start with the organized reset of Whole30, the targeted boost of ChiroThin, the everyday help from Juice Plus+, or the inspiring community of Fresh Start Plus. Not sure how to begin? That’s why we’re here.
Set up a Wellness Review to meet with Dr. Fawn. We’ll hear about your goals and your life, and assist you in finding the ideal first step. Your healthiest year isn’t just a fantasy, it’s a plan ready to be created. Let’s create it together.
Learn More
Request an Appointment [...]
Read more...
Recovering from the Holidays
The new year is here, but you might still feel something you know too well: holiday tiredness. It’s that feeling from eating too many goodies, a brain worn out from all the social events, and a schedule that’s totally messed up. If you think you need a fresh start, you’re not the only one. The holidays can make us feel stressed, overstuffed, and lazy. Getting back on track isn’t about strict rules, but about taking gentle, thoughtful steps to help your body and mind find balance again.
Replenish Your Body
Holiday meals can make us feel bloated and sluggish. The aim isn’t to go on a crash diet, but to enjoy some loving replenishment.
Hydrate First: Holiday foods usually have a lot of salt, sugar, and alcohol. Begin your day with a big glass of water to help get rid of toxins, lessen bloating, and jumpstart your metabolism.
Add Colorful Foods: Change your focus to what you can include. Load your plate with leafy greens, bright vegetables, and lean proteins. These whole foods give your body the fiber and nutrients it needs to lower inflammation and keep your energy steady.
Support Your Gut: Sugar can mess with healthy gut bacteria. Help it out with probiotic-rich foods like yogurt or sauerkraut, and prebiotic fibers from foods like garlic and onions.
Recharge Your Mind
The mental strain from always being social and stressed requires some intentional calm.
Make Sleep a Priority: Get back to a regular sleep routine. Establish a soothing bedtime ritual that doesn’t involve screens. You might want to try our L-theanine supplement to help calm a busy mind and encourage better sleep.
Take Time for Quiet: Your brain needs some downtime. Just five minutes of quiet breathing can help. Sit comfortably, close your eyes, and concentrate on your breathing to help your nervous system relax.
Enjoy Quiet Relief: For a more thorough reset, spend some time in our Salt Therapy Room. The clean air helps lessen inflammation, makes breathing easier, and has a naturally soothing effect.
Reawaken Your Movement
Forgotten exercise routines can be gently brought back. Take off the pressure.
Start with a Walk: Moving your body is a way to celebrate, not a punishment. A 15-20 minute walk outside mixes light activity with fresh air and sunlight to lift your spirits and shake off tiredness.
Ease Body Aches: If you have back pain or tight shoulders from traveling and stress, a gentle chiropractic adjustment can help realign your spine, ease the pain, and let you move freely again.
Try Restorative Therapies: For more serious tension, our Magnawave PEMF or Cold Laser therapies can help reduce inflammation and speed up your body’s natural healing without causing any strain.
Your Personalized Recovery Starts Here
You don’t need to guess what your body really needs. A Wellness Review is the best first step for you. It’s a personal chat where we hear about your tiredness and your goals. Together, we can find the right way to go, whether it’s a Food Sensitivity Test, Clinical Blood Work, or a planned Guided Nutrition Program like Whole30.
Getting back on track after the holidays means taking care of your body’s need to heal. It’s a kind process of letting go of the leftover heaviness to make room for the lively energy you truly deserve.
Are you ready to feel balanced and like your true self again? Book your Wellness Review today, and let’s create your own recovery plan together.
Request an Appointment [...]
Read more...
“I’m new to taking care of myself. How do I start?”
We all need help from time to time. It’s okay to ask for help and admit that you need help because you aren’t alone. Many people we’ve spoken with say that they are good at taking care of others but when it comes to themself, they don’t know where to start. We have a few ways to help you get on track.
STEP 1: Breathe
First, close your eyes and take three deep breaths. We’ll be here when you open your eyes.
STEP 2: Identify Problem Spots
Next, think about how you feel.
Does your body hurt? If so, what parts? Write down what areas of your body hurt.
If not your body, do you feel as if you experience brain fog often? Hard to concentrate or focus?
STEP 3: Try a Service
Now that you’ve identified a few areas that need some work, let’s figure out how to fix some of those issues. Of course, depending on your issue will depend on the recommendation we have for you. Start by scrolling through these pictures, matching your issue to the service we have that could help. Make an appointment for the service and see if that service helps your problem spot.
We also have one-on-one consultations to help guide you to becoming your healthiest you. Schedule an appointment with our Health and Wellness Advocate and she’ll listen to your concerns and provide the best recommendations to help you.
STEP 4: Evaluate
After you’ve tried a service a few times, decide if it’s working for you. You may need to try a service a few times before it helps your issue or you may need to try a different service we have depending on how in-depth your issue may be.
STEP 5: Be Your Healthiest
Our hope for you is that you are feeling your best after you leave our office. We want to help you be your healthiest you and our goal is to provide services that will help you be the happiest!
Request an Appointment [...]
Read more...
Setting Goals and Resolutions
The end of the year is always a great time to reflect on the year we’ve had. Joyous times, stressful times, happiness, and sadness always fill the year. We start to wonder what the next year will hold for us. “Is next year the year I commit to getting healthy?” “Is next year the year I take more time for myself?” “Is next year the year I make a career change?” What ever you dream of, we have steps to help you set achievable goals for the new year.
What is one thing you can’t go one day without thinking or dreaming about?
If you are thinking about something constantly, it’s time to take steps toward achieving your dream. Start by writing down what you need or want and put it in a place you’ll see every day.
Think about what motivates you.
Knowing what motivates you will help you act on the steps that will help you achieve your goal.
Do your kids motivate you to be a healthy mom or dad?
Does that one outfit that fit 10 years ago motivate you to get back into it?
Does knowing you won’t have to work in that one job you don’t like motivate you to update your resume?
Set short and long-term goals.
What’s the long-term goal? We need to know what you are trying to reach and why. Make sure to set time limits.
Loose 30 pounds in six months to be my healthiest self
Apply for 30 jobs in six months to be happier in a new position
What are your short-term goals? It’s great to know the long-term goals but focusing more on the short-term goals will help you to reach the long-term goal.
Lose 5 pounds per month to reach my long-term goal
Apply for 5 jobs per month to reach my long-term goal
Make a plan.
Okay. Now that you know what you need and you have your goals wet, let’s make a plan. How will you reach your short-term goals?
Plan out my weekly meals every Sunday and go for a 30 minute walk every other day.
During my first month, update my resume, cover letter, and portfolio.
Put your plan in action.
This is probably the hardest step. We know what we want. We know what to do. But actually doing it is hard. Scientists say that it takes 21 days to break a habit. Well, that must mean it takes 21 days to implement a habit. Be your strongest in those first 21 days and just get it done. Make sure you have a support person or group to lean on during your most difficult days. Who is that person or group for you? Learn about how our Health and Wellness Advocate will cheer for your.
Evaluate every month.
This is a step many forget about. It’s important to look at your plan at the end of every month to review your progress. What is working in your plan? What isn’t working in your plan? Do you need to adjust your plan to be more successful? Is a 30 minute walk every other day a bit more ambitious then you realized? Should it be a 15 or 20 minute walk instead? What about applying for 5 jobs per month? Are you struggling with updating your resume and need some extra help with it before applying for jobs?
Whatever your goal may be, we want to help you in your journey. We truly believe we can help you be your healthiest. Learn more about our wellness services.
Request an Appointment [...]
Read more...
What are Wellness Puzzle Pieces?
Puzzle Pieces of Health is our way of explaining the various ways you can use our services to begin to improve your wellbeing. We want you to pick a piece to start with and then eventually by combining these wellness services as you build your own puzzle you could reach your maximum health and wellness potential. For example, if you combine one of our nutritional courses with our salt room or foot detox, you will be cleansing your body from the inside-out, which allows your body to heal faster without distractions from the toxins it had been collecting. Below is a list of all the different puzzle pieces we have to offer.
CHIROPRACTIC
Chiropractic is a natural approach to healthcare that focuses on locating and removing interference from the nervous system to help you function at 100% of your potential.
Relief Care
Corrective Care
Wellness Care
Learn More
NUTRITION
Healthy eating, nutritional supplementation and diagnostic blood work and other testing to find out where you are out of balance is an essential part of your journey to optimal health. Dr. Fawn can help you get started with one or a combination of these options to help fuel your body with the food and supplements it needs to function at its very best.
Consultations
Food Sensitivity Testing
Clinical Blood Work and Other Testing
Whole30 Healthy Eating Online Course
ChiroThin Online Course
Juice Plus and Tower Garden
Learn More
MASSAGE
Combining massage with chiropractic care can help produce more effective results and faster healing.
Sports Massage
Therapeutic Massage
Learn More
SPA
Help your body relax, rejuvenate and detox with our new spa services. Clear your lungs in our therapeutic salt room, flush out the toxins in your body with an ionizing foot bath or reduce pain and inflammation with our 5-therapy healing mat – and more!
Therapeutic Salt Room
IonCleanse Foot Detox
Healthy Wave Mats
Vibration Plate
Learn More
MAGNAWAVE PEMF THERAPY
The latest in PEMF (Pulsed Electromagnetic Field) technology, this therapy can help both animals and humans to reduce pain and inflammation to speed healing and promote overall health.
Learn More
COLD LASER THERAPY
Cold laser therapy is a painless, non-invasive way to help the body decrease inflammation and speed the healing process for many ailments. Combined with electric stimulation it can help to reduce muscle pain and tension as well.
Learn More
Request an Appointment [...]
Read more...
7 Ways to Help Temptations During Sugar Season
I smell…COOKIES! Holidays and events are starting to fill our calendars. Halloween, Thanksgiving, Christmas, and more – the temptation to eat sweets is all around us at this time of year. You might be surprised to know that this is actually ‘sugar’ season, not ‘flu’ season! 1 teaspoon of sugar shuts down your immune system for FIVE hours! So when the average American eats over 30 teaspoons of sugar each day, no wonder we have so much sickness during the fall and winter months! This is your reminder to be mindful of how much sugar you consume to stay healthy this holiday season. Maybe try having only one or two pieces of Halloween candy compared to four or five, or just one piece of pie at Thanksgiving. Too much of a good thing can be a bad thing! Be mindful, and fill up on healthy foods such as proteins, vegetables, fruits and healthy fats before deciding if you have room for the sweet treats at dessert.
Here are some other ways to fight off temptations this season:
Drink an 8-ounce glass of water 30 minutes before eating a meal.
Pack a healthy snack if you are going to be at a party where you know you will have many sugary snacks to tempt you.
If attending a party, take a healthy dish to share so you’ll know you will have at least one good option to choose from. (And it’s fun to watch others eat and enjoy it, not knowing it’s ‘good’ for them!)
Start your day right and eat a breakfast high in protein and healthy fats and low in sugar and simple carbs. When you eat sugar and/or simple carbs in the morning, your body tends to crave that the rest of the day. Try limiting these items first thing in the morning. Need healthy coffee creamer alternatives to start your day? Ready our coffee creamer blog.
Fuel your body with protein and fiber. Protein and fiber keep you fuller longer.
Remind yourself, “My body doesn’t feel good when I eat too much sugar.”
Don’t keep it in the house. If sugar and sugary treats are a problem for you, don’t buy them. Try shopping on the outside of the grocery store where you find fresh, whole foods like fruits, vegetables and meats instead of going down the aisles where processed food temptation lies.
Need a little extra support? Check out our online nutrition courses for support, guidance, and more!
Request an Appointment [...]
Read more...
Women’s Health is Important
Always busy? Feeling run down or burnt out? We are here to remind you to take care of your mental health and physical health. As women, it’s easy to take care of everyone else. But what about you? Who takes care of you? If we don’t take care of ourselves and let ourselves get rundown, we are not able to care for the other important people in our life as well as we could. Taking care of yourself is NOT selfish – it’s a necessity! Be the star of your own life and make yourself a priority this month. At Fresh Start we are here to offer a variety of ways for you to start taking better care of yourself! Here are just a few of the ways we can help:
Reduce Stress. Relax in our spa and practice deep breathing exercises in our darkened salt room. Try an Ioncleanse Foot Detox for better sleep and reduced brain fog. View our spa services to learn more!
Take Care of Your Breasts. Routinely give yourself breast exams and make sure to have regular Wholistic Thermography sessions to detect areas of concern early. Always speak to your primary care provider if something doesn’t feel right.
Balance Hormones by Healthy Eating. Healthy eating doesn’t just help maintain our weight it also decreases inflammation in your body, which is an important factor in balancing our hormones. When our hormones are balanced we have fewer mood swings, more energy and a better response to stress. Unsure where to start with healthy eating? Look into our nutrition programs to help you get started!
Sleep Better. Whether restless nights or racing thoughts, many women struggle with getting good sleep. Did you know that our L-theanine supplement may help you sleep better by decreasing your stress response at night? Pick up this supplement at our front desk and give yourself the gift of better rest.
Strengthen Your Bones. Many women know that their risk of osteoporosis increases with age, but you can prevent it with a few simple steps. Supplementing with vitamin D and calcium along with daily exercise helps to improve bone density. Pick up these supplements at our front desk.
Get Aligned. Did you know that when your spine isn’t aligned correctly your brain can’t communicate properly with the rest of your body because it causes interference in the nervous system? Aligning your spine with chiropractic care will help allow the nervous system to function at 100% and you will function better. Chiropractic care can help with so much more than just neck and back pain! Schedule a Chiropractic appointment today to see how it can help you function at your best!
Add Vegetables and Fruit to your Diet. It’s important to fuel your body with the vital nutrients it needs to keep up with your busy lifestyle. Did you know you need to eat 7-13 servings of fruits and veggies each day to get the baseline nutrition necessary for you to function at your best? Don’t have the time or energy to do that? Start with our ‘easy button’ and get the nutrition from 20-30 different fruits, veggies and berries in just seconds a day with our Juice Plus products! The capsules, chewables or tasty new superfood drink help you to bridge the gap between what you SHOULD eat and what you DO eat each day. And the best part? Kids from the age of 4-25 get Juice Plus for free with an adult order! Learn more about JuicePlus+.
Not sure where to start?
Schedule a Wellness Review and we’ll help get started with re-claiming your health!
Enter to Win a Wellness Gift Basket!
October is Breast Cancer Awareness Month, National Chiropractic Month, and Massage Week!
To celebrate women this month, if you schedule a chiropractic appointment with Dr. Laura, schedule a Wellness Review with Dr. Fawn, or begin one of her nutrition programs you’ll be entered to win a Wellness Gift Basket full of amazing gifts to pamper yourself! To begin one of our courses, please call our front desk and speak with Nicole.
Request an Appointment [...]
Read more...
Healthy Coffee Creamer Options
Are you a coffee drinker? Interested in trying a new kind of creamer? Here is a list of healthier options for coffee creamer:
Unsweetened almond milk
Unsweetened coconut milk
Nut Pods, which don’t have added sugar.
Have you tried Mushroom Coffee?
Mushroom coffee is also a great alternative to regular coffee! Mushrooms are good for brain health and have lots of other things that make your body strong and focused. Try Everyday Dose mushroom coffee if you’ve never tried mushroom coffee before. Everyday Dose Mushroom Coffee is a blend of low-caffeine, low-acidity coffee extract, the two most effective mushrooms for the brain and body (Lion’s Mane + Chaga), collagen protein, and L-theanine. Together these ingredients improve energy, focus, mood, sleep, gut health and immunity. Believe us, your life will be changed when you work Everyday Dose into your everyday life.
Request an Appointment [...]
Read more...
The Incredible Health Benefits of Berries
Berries are some of the tastiest and healthiest fruits you can find, full of vitamins, antioxidants, and fiber. From strawberries and blueberries to raspberries and blackberries, these little powerhouses provide many health benefits that can improve your overall health. Whether you eat them fresh, frozen, or mixed into smoothies, berries are a flexible part of any diet. Below, we will look at some important benefits of adding berries to your daily meals.
1. Supports Heart Health
Research shows that if you eat berries regularly, it can make your cholesterol better, lower your blood pressure, and help your arteries work better. The fiber and polyphenols in berries can lower LDL (the “bad” cholesterol) and raise HDL (the “good” cholesterol), which is good for your heart health. Key Compounds in Berries That Are Good for Your Heart:
Anthocyanins – Help blood vessels work better
Quercetin – Lowers inflammation and blood pressure
Resveratrol – Found in strawberries, it helps support heart health
2. Aids in Blood Sugar Control
Even though berries are naturally sweet, they have a low glycemic index, which means they don’t make your blood sugar go up quickly. This is why they are a great option for people with diabetes or anyone trying to keep their blood sugar steady. Studies show that berries can help improve how well the body responds to insulin, making it easier to use glucose. Plus, the fiber in berries helps slow down digestion, which stops blood sugar from spiking suddenly. Your endocrine system, which controls your blood sugar, can also get better by changing the foods you eat, like berries, through an online healthy eating program called Whole30.
3. Boosts Brain Function
Berries might help keep our brains healthy. The antioxidants found in berries can lower inflammation and oxidative stress in the brain, which are connected to diseases like Alzheimer’s. Some research indicates that eating blueberries regularly can boost memory and slow down cognitive decline as we age.
4. Supports Digestive Health
Berries are a great source of dietary fiber, which helps keep your digestion healthy and stops constipation. Fiber also works as a prebiotic, feeding the good bacteria in your gut and helping to maintain a balanced microbiome. For instance, raspberries have around 8 grams of fiber in each cup, making them one of the top high-fiber fruits you can find.
5. Easy Ways to Incorporate Berries into Your Diet
Adding more berries to your meals is simple and delicious. Juice Plus+ is a fantastic option because it contains a lot of berries. With Juice Plus+, you can enjoy all the advantages of berries in just one easy packet. Here are some other suggestions:
Smoothies – Mix berries with yogurt and spinach to create a drink full of nutrients.
Oatmeal or Yogurt Toppings – Sprinkle fresh berries on top for added flavor and nutrition.
Salads – Throw some berries into your salads for a sweet and tangy kick.
Healthy Desserts – Incorporate berries as a natural sweetener in desserts such as chia pudding or fruit salads.
Berries are not just delicious; they are also super good for your health. They help improve your heart and brain function, support digestion, and help control blood sugar levels. These tiny fruits pack a lot of health benefits. No matter if you like them fresh, frozen, or in a smoothie, adding berries to your meals is an easy way to boost your health.
Request an Appointment [...]
Read more...
The Incredible Benefits of Fiber: Why You Need More in Your Diet
Fiber is incredibly important for a healthy diet, even though many people don’t realize it. Unlike proteins, fats, or carbs that our bodies break down and use, fiber mostly stays the same as it moves through our digestive system. Even so, it helps a lot with our overall health, including digestion, heart health, and managing weight. If you’re not thinking about how much fiber you eat, you could be missing out on some amazing benefits.
What Is Fiber?
Dietary fiber, which is also called roughage, is a kind of carbohydrate that comes from plant foods. Unlike other carbohydrates, fiber isn’t broken down by the body. Instead, it travels through the stomach, small intestine, and colon mostly unchanged. There are two main kinds of fiber:
Soluble Fiber – This type dissolves in water and creates a gel-like substance that helps lower cholesterol and control blood sugar levels. You can find it in oats, beans, and some fruits.
Insoluble Fiber – This type doesn’t dissolve in water; it adds bulk to stool and helps food move through the stomach and intestines faster. It’s found in whole grains, nuts, and vegetables.
Both types of fiber are important for different reasons, and most foods that are high in fiber have a combination of both.
Key Benefits of Fiber
1. Improves Digestive HealthFiber is really famous for helping your digestive system work well. Insoluble fiber makes your stool bigger, which helps stop constipation and keeps your bowel movements regular. Meanwhile, soluble fiber can help with diarrhea by soaking up extra water. Eating a lot of fiber might also lower the chances of getting hemorrhoids and small pouches in the colon, which is called diverticular disease. Some research hints that fiber could reduce the risk of colorectal cancer, but we need to study it more.
2. Helps Control Blood Sugar LevelsFor individuals who have diabetes or are at risk, fiber, especially soluble fiber, can help slow down how quickly sugar is absorbed, which stops sudden increases in blood sugar levels. This is why fiber is a key nutrient for controlling type 2 diabetes. A research article in the Journal of the American Board of Family Medicine discovered that eating more fiber helped people with type 2 diabetes manage their blood sugar better.
3. Aids in Weight ManagementFoods that are high in fiber usually make you feel fuller compared to those that are low in fiber. This can help you manage your hunger and eat fewer calories overall. Fiber takes longer to digest, which helps you stay satisfied for a longer time and lowers the chances of eating too much. A lot of high-fiber foods, such as whole grains and beans, need more chewing. This can make you eat more slowly and help you control your portions better, similar to ChiroThin, an online weight loss program that helps with your eating habits.
4. Promotes Gut HealthYour gut microbiome, which is made up of trillions of bacteria in your intestines, really needs fiber to stay healthy. Soluble fiber works like a prebiotic, helping the good bacteria in your gut grow. When your gut microbiome is healthy, it can lead to better immunity, less inflammation, and even improved mental health.
How Much Fiber Do You Need?
The recommended daily intake varies by age and gender:
Men (under 50): 38 grams
Men (over 50): 30 grams
Women (under 50): 25 grams
Women (over 50): 21 grams
Unfortunately, most people fall short of these recommendations. The average American consumes only about 15 grams per day.
Easy Ways to Increase Fiber Intake
If you’re looking to boost your fiber intake, here are some simple strategies:
Pick whole grains like brown rice, quinoa, and whole wheat bread instead of refined grains.
Munch on nuts and seeds such as almonds, chia seeds, and flaxseeds.
Include legumes like beans, lentils, and chickpeas in your soups, salads, and meals.
Choose high-fiber cereals that have at least 5 grams of fiber in each serving.
Juice Plus+ not only gives you the proper amount of fiber for your body, but so many other vitamins as well.
Fiber is an amazing nutrient that provides a lot of health benefits, such as improved digestion and a healthier heart. By making simple changes to your diet, like replacing refined grains with whole grains or including more legumes, you can easily fulfill your daily fiber requirements and take advantage of its many benefits.
Request an Appointment [...]
Read more...
The Amazing Benefits of Fruits for Your Health
Fruits are sweet and healthy gifts from nature, full of vitamins, minerals, fiber, and antioxidants. Adding different kinds of fruits to your daily meals can really help your health, strengthen your immune system, and lower the chances of getting long-term illnesses. Whether you eat them fresh, dried, or mixed into smoothies (like in Juice Plus+), fruits provide many benefits that help you live a healthy life.
Packed with Antioxidants
Fruits have antioxidants that fight free radicals—these are unstable molecules that can harm cells and lead to aging and illnesses like cancer. Some fruits that are really high in antioxidants are:
Blueberries (they have a lot of anthocyanins, which are good for your brain).
Grapes (they have resveratrol, which is great for your heart).
Pomegranates (they are full of punicalagins, which help lower inflammation).Eating these fruits regularly can help keep your body safe from oxidative stress.
2. Aids in Weight Management
Fruits are low in calories and have a lot of water, which makes them great for losing weight. They offer natural sweetness without the empty calories that come from processed sugars. Some fruits that are really good for you are:
Grapefruit (which can help speed up your metabolism).
Watermelon (which keeps you hydrated and is low in calories).
Apples (which have a lot of fiber that helps you feel full).
Adding fruits to your meals is a tasty and enjoyable method to keep a healthy weight while still feeling full. If you want more help on your path to wellness, ChiroThin has an online program made to help you feel—and appear—your best. And definitely, fruits are an important part of that journey too!
3. Boosts Immune System
A healthy immune system is really important for battling infections, and fruits are super helpful for boosting immunity. Fruits that are high in Vitamin C, such as oranges, guavas, and kiwis, help increase the production of white blood cells. Also:
Papayas have enzymes that support digestion and strengthen immunity.
Strawberries are packed with antioxidants that help boost the immune system.
If you eat fruits often, it can help your body fight off sicknesses like colds and the flu.
4. Improves Skin Health
Fruits help your skin look bright and young because they have a lot of water and vitamins. For instance:
Citrus fruits help make collagen, which can lessen wrinkles.
Tomatoes, which are high in lycopene, help shield your skin from sun damage.
Avocados have good fats that keep your skin hydrated.
Eating these fruits regularly can result in clearer and healthier skin as time goes on.
5. Reduces Risk of Chronic Diseases
Studies show that eating a lot of fruits can reduce the chances of:
Type 2 diabetes (because it helps control blood sugar better).
Some cancers (due to antioxidants that stop cell damage).
Brain diseases (berries can boost brain health).
The natural substances found in fruits combine to shield the body from serious health problems over time.
6. Hydrates the Body
Lots of fruits, like watermelon, oranges, and even cucumbers (which are actually fruits), have a lot of water in them, which helps you stay hydrated. Staying hydrated is really important for:
Energy levels
Digestion
Kidney function
Eating fruits that are full of water is a simple way to feel cool and refreshed, especially when it’s hot outside.
7. Enhances Mental Health
Fruits are good for more than just your body—they’re also great for your mind. Nutrients such as folate, which you can find in bananas and citrus fruits, help keep your mood steady. Plus, antioxidants can help lower brain inflammation that is connected to depression. Research shows that people who eat more fruits tend to say they have
Lower stress levels
Better thinking skills
A lower chance of mental decline as they get older
In addition to fruits, Re:Set 25 also supports you in developing healthy habits that boost your mental well-being and clarity.
Fruits are tasty, flexible, and super good for your health. They help boost your immune system, improve heart health, and make your skin better. The benefits of fruits are limitless. If you add different kinds of fruits to your meals every day, you can enjoy their natural benefits while keeping diseases away and living longer. Start today by adding your favorite fruits to breakfast, snacks, or desserts—your body will thank you!
Request an Appointment [...]
Read more...
What Are Probiotics? The Gut Health Superheroes!
Probiotics are live, “good,” bacteria and yeasts that help your digestive system, immune system, and overall health. You can find them in fermented foods like yogurt and pickles, or you can take them as supplements. These tiny microbes help balance your gut microbiome, making sure harmful bacteria don’t take over. At Fresh Start Chiropractic and Wellness Center, we suggest probiotics as an easy but effective way to improve your health. Here’s why they are important and how they can help you.
Top Benefits of Probiotics
Studies show that probiotics can be beneficial in several ways:
Improve Digestion: They can help with bloating, constipation, and diarrhea by bringing balance back to your gut.
Boost Immunity: Since 70% of your immune system is in your gut, probiotics can help make your defenses stronger.
Support Mental Health: They are connected to lower anxiety levels and a better mood through the gut-brain link.
Enhance Nutrient Absorption: Probiotics assist in breaking down food so your body can absorb vitamins and minerals better.
Promote Skin Health: They may help reduce conditions like eczema and acne by decreasing inflammation.
Where to Find Probiotics
Food Sources:
Yogurt (look for “live active cultures”)
Fermented veggies (like pickles)
Miso (soup)
Supplements: Who Should Take Them?
Probiotics can be really useful for:
Those taking antibiotics (to help keep the gut balanced)
People who have IBS or other digestive problems
Individuals who often get infections or have allergies
Anyone looking for more energy and better overall health
Note: Effects vary by strain—consult your doctor to find the right fit.
We believe a healthy gut is the foundation of vitality. Try adding probiotic-rich foods to your diet today, your body will thank you!
Request an Appointment [...]
Read more...
The Health Risks of Food Dyes: What Parents Should Know
Colorful snacks and treats can grab your child’s attention, but many artificial food dyes have some hidden dangers. Studies have connected synthetic dyes such as Red 40, Yellow 5, and Blue 1 to hyperactivity in children, allergic reactions, and even long-term health issues. We suggest that families choose natural options and whole foods to keep their kids healthy. Here’s what you should understand about food dyes and how to make safer choices.
Why Food Dyes Are a Concern
Research shows that artificial colors might lead to:
Hyperactivity & ADHD symptoms: Some kids show more impulsive behavior and have a hard time concentrating after eating foods with dyes.
Allergies & sensitivities: Colors like Yellow 5 have been connected to skin rashes, asthma, and headaches in people who are sensitive.
Long-term health risks: Studies on animals suggest there could be links to cell damage and inflammation, but we need more research on humans.
The FDA says most dyes are “safe,” but many health professionals believe that the evidence, especially regarding children, suggests we should be careful.
Common Culprits to Avoid
These dyes are often found in:
Candy, cereals, and fruit snacks
Sports drinks and sodas
Packaged baked goods (even some “healthy” brands)
Processed snacks (like chips and flavored crackers)
Healthier Swaps
You can still enjoy color in your food, just pick naturally bright options!
Snacks with fruit: Give freeze-dried strawberries or yogurt with beet juice a shot.
DIY goodies: Add turmeric (yellow), beet juice (red/pink), or spirulina (blue-green) for some color.
Brands that use whole foods: Search for packages that say “dye-free” on them.
What Parents Can Do
Check labels: Look out for “artificial color” or certain dye names (like Red 40).
Speak up: Some schools and places limit dyes, find out what the rules are in your area.
Try it out: Get kids involved in creating foods with natural colors (like smoothies using spinach or blueberries).
We think that even little changes, such as reducing artificial dyes, can make a big difference in how well you focus, your mood, and your health over time. If you’re unsure, always go for whole, unprocessed foods to help your family stay safe and healthy!
Request an Appointment [...]
Read more...
Back-to-School Health Tips for K-12
It’s back-to-school season! What better way to re-start the school year healthy than with these options! We have some great products and services for kids, K-12, that will help them start out on the right foot! No need to look any further – Make an appointment today!
JUICE PLUS
Our Juice Plus is FREE for kids ages 4-25 with an adult order of reds and greens! Help your kiddo easily get 20 fruits and veggies into their day! Learn more
ADJUSTMENTS
Is your child or teen an athlete or does he or she march in the marching band? Do they spend hours standing at a time or running on the field? Or maybe they spend a little too much time looking down at their cell phone? Bring them in for an adjustment to ensure that their spine is in line! (Fun fact – spinal adjustments can help keep their immune system functioning at its best, too!) Learn more
ALLERGIES
It’s the fall and allergies are all over the place! Bring your child or teen in and spend some time in our Salt Room to help reduce the symptoms of allergies. Make sure to get a punch card for all of our spa services. Get 9 punches and your 10th is free! Learn more
Request an Appointment
Request an Appointment [...]
Read more...
The Incredible Benefits of Vegetables: A Path to Better Health
Vegetables are important for a healthy diet because they give us essential nutrients that help us feel good overall. They are full of vitamins, minerals, fiber, and antioxidants, which are key in stopping chronic diseases, improving our immune system, and helping us live longer. This blog looks at all the great benefits of eating vegetables, supported by scientific studies, and explains why they should be a regular part of everyone’s meals.
1. Rich in Essential Nutrients
Vegetables are packed with nutrients, which means they have a lot of vitamins and minerals compared to their calorie count. Whole 30, a doctor-supervised, online, healthy eating program teaches you healthy nutrition techniques in just 30 days and is a fantastic way to get rich, essential nutrients to keep you feeling like your best self.
Leafy greens like spinach and kale are great sources of vitamin K, which helps keep bones strong and supports blood clotting.
Carrots and sweet potatoes are full of beta-carotene, which the body turns into vitamin A, important for good eyesight and a strong immune system.
Bell peppers and broccoli are high in vitamin C, which helps with collagen production and boosts the immune system.
2. High in Dietary Fiber
Fiber is really important for keeping our digestion healthy, and vegetables are some of the best foods to get it from. Soluble fiber, which you can find in Brussels sprouts and carrots, helps control blood sugar and cholesterol levels. On the other hand, insoluble fiber, found in celery and cauliflower, helps keep our bowel movements regular. A diet that is high in fiber has been connected to:
A lower risk of constipation and diverticular disease.
A decreased chance of getting colorectal cancer.
Better feelings of fullness, which can help with managing weight.
3. Heart Health Benefits
Heart diseases are one of the top reasons people die all over the world, but eating vegetables can help reduce the risks:
Veggies high in potassium, like spinach and potatoes, help keep blood pressure in check.
Vegetables that are rich in nitrates, such as beets and leafy greens, can boost how well blood vessels work and improve circulation.
The fiber and antioxidants found in vegetables can help lower LDL, which is known as “bad” cholesterol.
4. Weight Management and Metabolism Support
Vegetables are low in calories but have a lot of volume, which makes them perfect for losing weight. Their high levels of water and fiber help you feel full, which can lower the number of calories you eat overall. Re:Set 25 is a great resource to use that can help you get veggies into your system and promote weight loss.
Eating a diet full of vegetables is linked to a lower body mass index (BMI).
Non-starchy vegetables like zucchini and cucumbers don’t affect blood sugar much, so they are good for your metabolic health.
5. Cancer Prevention
Many studies show that eating vegetables can help lower the chances of getting some types of cancer:
Cruciferous vegetables might reduce the risk of lung, stomach, and colorectal cancers because they have glucosinolates in them.
Leafy greens and vegetables high in carotenoids (like carrots and squash) are linked to a lower risk of breast cancer.
6. Longevity and Disease Prevention
Eating lots of vegetables is often linked to living longer. The Mediterranean diet, which focuses on vegetables, has been proven to lower death rates. Also, groups of people who eat a lot of vegetables tend to live much longer.
Adding different kinds of vegetables to your meals is one of the easiest and most effective ways to improve your health. They help prevent long-term illnesses, aid digestion, and can even help you live longer. Try to have a plate full of colors—each color shows different nutrients that work together to keep you healthy.
Request an Appointment [...]
Read more...
The Power of Protein
Why Protein Matters
Protein consists of amino acids, which are commonly called the “building blocks of life.” There are 20 types of amino acids, and nine of them are essential. This means our bodies can’t make them, so we need to get them from our food. Good sources of high-quality protein, like meat, fish, eggs, dairy, and some plant-based foods such as quinoa and soy, have all nine essential amino acids.
Key Benefits of Protein
Muscle Growth and Repair
Protein is super important for building muscles, so it’s a must-have for athletes and people who love to work out.
After you exercise, protein helps fix tiny tears in your muscle fibers, which helps them grow and get stronger.
Strengthens Bones
Unlike what some old stories say, protein actually helps keep bones healthy by making it easier for the body to absorb calcium and lowering the chances of getting fractures.
Older people who eat more protein usually have stronger bones and better bone density.
Enhances Immune Function
Antibodies are proteins that help your body fight off infections.
Getting enough protein is important because it helps your body make enough immune cells to protect you from getting sick.
Regulates Hormones and Enzymes
A lot of hormones, such as insulin and growth hormone, are made of proteins.
The digestive enzymes that help break down food are also proteins, which makes them really important for absorbing nutrients.
How Much Protein Do You Need?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams for every kilogram of body weight for an average adult who doesn’t exercise much. But, everyone’s needs can be different based on how active they are, their age, and their health goals:
Sedentary adults: 0.8g/kg
Active people or athletes: 1.2–2.0g/kg
Older adults: 1.0–1.2g/kg (to help stop muscle loss as they get older)
For someone who weighs 150 pounds (68kg), this means they should get about 55–136 grams of protein each day, depending on how active they are. Protein is incredibly important for your body, so to keep your health on track you can try Whole 30, an online nutrition program.
Best Sources of Protein
Although lots of foods have protein, some are better at providing it than others. Here are some of the best sources:
Animal-Based Proteins
Chicken breast
Lean beef
Salmon
Eggs
Greek yogurt
Plant-Based Proteins
Lentils
Chickpeas
Tofu
Quinoa
Almonds
Protein isn’t just a trendy word in fitness; it’s a key nutrient that helps with almost everything in our bodies. It plays a big role in keeping our muscles strong and our immune system working well. The advantages of protein are clear. If you add good sources of protein to your meals, like using Juice Plus+ that makes sure nutrients and protein are easily accessible in your diet, you can improve your health, boost your energy, and feel better overall.
Request an Appointment [...]
Read more...
Trail Hiking and Running Tips for Outdoor Enthusiasts
Trail hiking and trail running offer an invigorating way to connect with nature, improve fitness, and challenge yourself in beautiful outdoor settings. Whether you are a beginner or a seasoned hiker, following these key tips can enhance your experience and safety on the trails.
Plan Ahead
Before hitting the trail, research the route. Know the terrain, weather conditions, and trail length. Using an app like AllTrails, Gaia GPS, or onX may help you navigate and track your progress. Always let someone know your route and expected return time especially when going solo.
Dress and Pack Smart
Wear moisture-wicking clothes and trail-specific shoes with good grip and support. For hiking, a small backpack with water, snacks, a map, compass, and a first-aid kit is essential. Runners may prefer a hydration vest or handheld bottle. The weather can change quickly, so pack a lightweight rain jacket and sun protection.
Pace Yourself
Trail terrain can be unpredictable with roots, rocks, inclines, and descents requiring more effort and attention than pavement. Hikers should pace themselves, taking breaks as needed, while trail runners should adopt a steady, sustainable speed. Walking steep inclines conserves energy even during a run.
Train for the Trail
Strengthen your ankles, core, and legs with off-trail exercises to prevent injury. Balance drills and mobility work can improve stability and agility which is crucial for technical sections of a trail. Be mindful to scan the trail 10-15 feet ahead of you to anticipate any obstacles and adjust your footing.
Join a Club
Hiking and running clubs can be a fantastic way to meet others and learn about other trails you may not have realized are there in your backyard. Clubs also offer motivation and support for the hardest (or easiest) of runs. Consider using the app Meetup to find a club.
One of the benefits of hiking and trail running is the workout achieved from the literal ups and downs of being in nature. It is important to take care of your body workouts, especially stretching and icing joint and muscle pain to decrease your risk of trouble later. Stop by Fresh Start Chiropractic and Wellness Center and pick up some Stop Pain topical analgesic joint and muscle relief and hot/cold packs to decrease inflammation. Your body will thank you!
Trail hiking and running are rewarding ways to stay active and explore the outdoors. With preparation, the right gear, and respect for nature, every trail can offer a memorable adventure.
Request an Appointment [...]
Read more...
Foods That Keep You Hydrated
It’s summer! Summers can be dry, hot, and humid. That’s why we want to help you stay hydrated.
Did you know, most fruits and vegetables are good sources of water? They help provide your body with hydration. The most hydrating food is a cucumber, which is made up of 96% water. Celery and tomatoes follow closely behind at 95% and 94% water while watermelon, though very juicy (we’ve all had the juices running down our arms from a great summer melon) falls in at about 91% water.
Though nothing can really beat straight water, the below fruits and vegetables are chock-full of hydrating powers:
Cucumbers
Strawberries
Zucchini
Cantaloupe
Celery
Tomatoes
Peaches
Watermelon
Cabbage
Blueberries (or most berries)
Oranges
Broccoli
Pineapple
Learn More About Whole Foods
Request an Appointment [...]
Read more...
Self-Care Tips for Moms
Being a mom is a wonderful, rewarding experience. Being a mom is also a tough job. We are here to remind you that you are important to many people and that you need to take care of yourself, too! If you aren’t feeling your best, you can’t give your best to everyone else! Here are some self-care tips and reminders to help you take care of YOU.
Take Daily Time to Reflect and Relax
As busy as our days are, we need to remember to take breaks throughout the day to reflect and relax. Our brain never does well when it’s thinking of a thousand things all at one time. We need to let our brain calm down and become silent at times. Even a 5-minute break in the day to meditate or do deep breathing exercises can do wonders for our stress level by helping the brain get quiet for a moment. Want to de-stress in a different way this spring? Learn how to reflect and relax while gardening.
Eat Fruits and Veggies
We all know we have to eat fruits and veggies as part of a healthy, balanced diet, so here is your reminder to do so. Fruits and vegetables are full of the vitamins and minerals our bodies need to function and heal properly and to have the energy you need to get through your busy days. Without these essential nutrients, our bodies don’t function at their best. Who will make our kids’ lunches when we aren’t functioning well? Want an easy way to get 30 different fruits, veggies and berries into your day and into your kids as well? Learn more about Juice Plus and how kids can get it for free with an adult order!
Make Time for Exercise
Again, we need to be there for our kids and we don’t just want to be present, we want to be actively involved. No more exhausted, brain-fog mom, but more purposeful, engaged mom. When we exercise, our blood begins to flow faster through our bodies. Our blood carries vitamins, minerals, water, and other important nutrients to the parts of our body that aren’t the strongest and helps to make them stronger. Exercise also releases endorphins (happy hormones) that improve our mood and give us a burst of energy. That’s why exercise is so important for our hectic schedules. If our bodies are functioning at full capacity, then we can be more involved in our children’s lives instead of just going through the motions. Try adding 20-30 minutes of exercise to your day and see how much it can improve your energy and stamina! Make your exercise fit into your busy day. Kids have soccer practice? Walk a few laps around the field while they play. Kids want to go to the park? Take their bikes and ride or walk along with them. Get creative on how you incorporate movement – but once you see how good it makes you feel you will want to find even more ways to get your body moving.
Listen to Music
Have you ever noticed how your mood changes when a specific song comes on the radio? What about that glare from your teen when you start rapping the lyrics to an Eminem song? Music can play a large part in our moods. If you want to be happy, make a playlist of uplifting music that will help you be happier. When you begin to feel down, stressed, or anxious, turn on that playlist and see if it helps.
If you need a little extra help with lifting your mood, you can try some natural supplements that can give you a boost. Learn more about our supplements.
Sometimes We Need Extra Help
We are not superheroes. We are human, and humans aren’t meant to do everything. Moms sometimes feel like they have to do it all. When moms begin feeling the pressure from trying to be “perfect” their mental health may begin to suffer. It is okay to seek help when needed. Examples of help may include:
Hiring a nanny or babysitter to give you some kid-free time for yourself
Hiring a cleaning lady
Signing up for a healthy food delivery service to help with a few meals a week
Asking dad to pitch in with household chores or with running kids to activities
Going to a moms group to be around other understanding women
Seeking mental health counseling
Mental Health AwarenessMental Health America
Request an Appointment [...]
Read more...
Benefits of Gardening
It’s gardening season and whether you are planting a vegetable garden, fruit bushes and trees, or a butterfly garden, gardening has health benefits that you might not know about!
Better Diet
If you are planting a vegetable or fruit garden, then this might be obvious to you. Fruits and vegetables are essential to our body as they provide vitamins and minerals that help our bodies to function. Not to mention the delicious cooking and baking flavors we can add to our meals once our garden provides some key ingredients!
Exercise
Up and down, up and down. That’s what we do when we garden. We bend over, squat, carry bags of mulch or shovel mulch, dig into the ground using our biceps, and much more! Gardening helps us to exercise in ways we didn’t even realize we were. Even if you have a raised garden bed, you are still walking back and forth from your garage or shed to get your next plant.
Disconnecting and Reconnecting
Anyone else love getting away from their electronics when you garden? We do! We put on our garden gloves and ignore our phones. (Don’t want to get our phones dirty with those gloves on!) Spending time away from electronics helps to clear our brain from noise. Reconnecting with nature through gardening helps us to release stress, enjoy the sounds of nature, breathe in fresh air, and get some Vitamin D from those sun rays!
Are you Vitamin D deficient? Learn about our Vitamin D supplement!
Outdoor Gardens Might be too Much for Some
If you aren’t able to have an outdoor garden, consider indoor gardening. Consider using a Tower Garden! Easily grow your own produce year-round with our vertical, aeroponic growing system! Have your own clean, fresh foods with no pesticides or herbicides and drastically cut your grocery budget by supplementing your own vegetables, fruits and herbs from your tower. This self-watering system allows plants to grow 3x faster with 30% more yield. No soil and no weeding means that this garden is much less time-consuming than traditional gardens and it takes up less than 5 square feet of space!
Spring Allergies and How to Cope
How to Celebrate Earth Day
Request an Appointment [...]
Read more...
Ways to Celebrate Earth Day
Yes, every year we celebrate Earth Day, but really, Earth Day is EVERY day. It’s easy to take daily things for granted like the land we live on and the air we breathe – and both come from our Earth. We need to be thankful for the things we take for granted. Here’s your reminder to thank Mother Earth, and here are a few ways to celebrate our Earth this Earth Day (April 15th) and every day.
Plant a Tree
This is probably the most obvious one because everyone suggests it. But, did you know that the air we breathe comes from trees? No trees = no air = no breathing. The more trees we have, the more fresh air we breathe.
Pick a Road and Pick up Litter
No one likes to see litter, especially in the areas they live in. Take a minute and think about the last time you drove past an area and said, “Eww. Look at that trash!” Get a few people together and spend an hour or two cleaning up that litter. Your lungs, the animals that live in that area, and others who pass by the area will thank us for this.
Plant a Garden
How about some fresh fruit or vegetables from your own backyard? The dirt and soil in our yards is just sitting there. Why not save some money this year and grow your own tomatoes? Or better yet, plant an apple tree for fresh apples and fresh oxygen. Apartment renter? Plant a single plant in a pot and stick it outside. Gardens don’t need to be big. They can be whatever imagine them to be in your space.
Go a step further and get a group of friends or neighbors together and plant a community garden where your whole community or neighborhood could enjoy the harvest. Everyone can pitch in and help make the neighborhood garden the best garden in the area.
Plant a Butterfly Garden
Insect numbers are dwindling as more housing complexes go up. Insects are good for pollination, nutrient cycling, pest control, and are good food sources for other animals. Planting a Butterfly Garden encourages good habitats for insects to live in or nearby. Plus, Butterfly Gardens will bring beautiful butterflies, humming birds, and bumble bees to the area. (Note: bumble bees do not have stingers!)
Remember our point above in the “Plant a Garden” section where we talk about neighborhood gardens? Why not have a neighborhood Butterfly Garden, too?
Recycle
We can’t stress this one enough. Recycling helps to reduce the amount of waste that is in our landfills. Picture it: When you toss something in the trash can, the trash gets picked up by trash trucks and is relocated to large areas of land. That land is now covered in just trash. Piles and piles of trash. Wouldn’t it be nice if that land was a butterfly garden instead? Recycling helps to reduce the amount of trash that sits on that land. Whether you used to recycle or have never recycled, start small this month and commit to recycling all plastic items instead of throwing them away. Next month, add to that – plastic and paper. Continue this pattern and before long, you’ll be cutting your trash down to one bag a week! Talk about saving money on trash bags!
Request an Appointment [...]
Read more...
Spring Allergies and How to Cope
It’s spring time and we all know what that means: POLLEN! We have a few ways that might help you get outside and enjoy the sunlight without feeling the negative effects of seasonal allergies.
Once a Week Salt Room Session
To maximize the benefits of a salt session, we recommend using our Salt Room once a week during peak allergy season. Salt acts like a sponge, attracting foreign substances (like pollen!) along its path out of the respiratory tract. Inhaled salt reduces inflammation, opens up airway passages, and eliminates foreign objects, leading to an improved immune system and increased oxygen flow. Schedule a session.
Natural D-Hist Supplment
Taking our Natural D-Hist supplement daily when symptoms are present may also help with allergy relief. Natural D-Hist benefits include:
Helps with seasonal allergies
Naturally anti-inflammatory
Decreases histamine response
Supports sinus and respiratory health
You may pick up this supplement from our front desk anytime during office hours.
Adjusting Your Spine
Have you had a chiropractic adjustment lately? Adjusting your spine with chiropractic care helps your body to function at its best and can help give your immune system the boost it needs to overcome the symptoms of allergies. Plus, adjustments can help those stuffy sinuses and ears to drain. Having an adjustment might be just what you need during your allergy flare-ups! Schedule an appointment.
Request an Appointment [...]
Read more...
Get Summer Time Healthy
Memorial Day is just weeks away and we want to help you feel your best for the summer. We have ways for you to become your healthiest self as well as services to help support and maintain those efforts. If you sign up for our online nutritional courses in early March, you’ll complete the course before Memorial Day! Read our tips on how to get summer time healthy below.
Clear Your Mind
Clearing your mind needs to come first. Without clearing your mind, you won’t be able to clearly make the important healthy choices of deciding which foods to eat or whether you should put your sneakers on and go for a walk. Practicing meditation, prayer, or just sitting in silence for 5 minutes with your eyes closed helps us to clear our busy minds of distractions and focus on what is truly important to us, like our health and our health goals.
Lose Weight and Reduce Inflammation with these Online Nutritional Courses
The best way to get a summer-ready body is to eat a healthy diet. Losing weight and getting healthy begins with the foods you put into your body. If your diet is just cakes and cookies, chips and white flour products, you aren’t providing your body with the essential nutrients it needs to function at its best. But, if you fuel your body with vegetables, fruits, proteins and healthy fats, your body will have the tools it needs to truly thrive and you will be able to live a healthier, more active life.
Whole30
Online Healthy Eating Program
See how much your health can improve in just 30 days simply by changing the foods you put on your plate in this Whole30 program!
No weighing or measuring or counting calories – eat as much as you want of the nutritious, real foods that will rejuvenate your body throughout the program.
Get weekly online videos from Dr. Fawn to guide you through your journey and also weekly one-on-one check-ins with her for accountability.
Begin the program’s prep week the day you sign up. 7 days later, the program begins. 30 days later, you are feeling so much better!
Learn More About Whole30.
Start Today!
ChiroThin
Online Weight Loss Program
Lose 20-35 pounds in just 6 weeks with our Doctor-supervised, online, ChiroThin Weight Loss Program!
No shakes, pills, or pre-packaged foods required.
Boost your metabolism, decrease inflammation, and get a great jumpstart on your health goals.
Get weekly online videos from Dr. Fawn to guide you through your journey and also weekly one-on-one check-ins with her for accountability.
Begin the program’s prep week the day you sign up. 7 days later, the program begins. 6 weeks later, you are feeling so much better!
Learn More About ChiroThin.
Start Today!
Get 20 Minutes of Exercise Each Day
It is recommended to get 150 minutes of exercise each week, which ends up being 21 minutes of exercise per day. Stretching for 21 minutes a day or going for a 21-minute walk will help you become more mobile and build your stamina.
It’s important to remember that exercise builds endurance and strength while nutrition fuels and heals the body and helps to rid the body of excess weight and toxins. Most weight loss happens in the kitchen, but exercise is a very important part of any health journey as well!
The more you exercise the stronger and healthier your body will become!
Request an Appointment [...]
Read more...
Benefits of Nuts
Are you in need of an energy pick me up? Try a small handful of nuts when you need an energy lift. One quarter cup should do it. We know how easy it is to have a container of nuts in front of you and how 1 handful turns into 2 or 3 handfuls. Make sure to measure out your nuts because too many nuts may backfire on you.
Nuts are a great form of healthy fat, protein, fiber, and antioxidants.
Nuts can lower cholesterol and triglycerides.
Nuts can even boost your immune system.
Raw nuts are the healthiest. Once roasted in oil, nuts lose their health benefits and may actually be harmful to your health.
Try to avoid peanuts. They aren’t actually a nut. Peanuts are a legume, which can cause inflammation.
Learn More About our Nutritional Services
Request an Appointment [...]
Read more...
Preventing Colds and Flu in the Fall
“Ahchoo!” As the Fall season approaches, more and more sniffles will fill the air. How can we avoid getting sick? We have a few ways that can help prevent colds and the awful flu.
VITAMINS
Vitamin C, vitamin d, and Zinc immune packs are great ways to help you keep the germs away from your body. Stop in today and pick up your immune pack at our front desk.
JUICE PLUS
Put the right ingredients into your body the will help fight off colds and flu. Our bodies thrive on vitamins and minerals and need them to help rid our body of unneeded materials. Use Juice Plus to full our body. Learn more
ADJUSTMENTS
Raking leaves and pruning trees can leave your body feeling all the aches and pains. Let’s get a fall adjustment in to help you feel your best so you can get back to raking more leaves and pruning more trees. Learn more
ALLERGIES
It’s the fall and allergies are all over the place. Spend some time in our Salt Room to help reduce allergies. Make sure to get a punch card for all our spa services. Get 9 punches and your 10th is free! Learn more
Request an Appointment
Request an Appointment [...]
Read more...
How to Know if you are Truly Healthy
Did you know … How you feel is no indication of how healthy you are?
Did you know … Many problems show up in the blood long before you ‘feel’ symptoms?
Did you know … Your body will break down muscle, bone, and other body tissue in order to free up nutrients for more important bodily processes?
Did you know … Certain tests can identify environmental toxicities and their effect on your health?
Did you know … You can have just 20% kidney and liver function left, yet show virtually no symptoms?
Did you know…..That the “clinical” range for bloodwork is just an “average” range and not a “healthy” range because the “average” person is not “healthy”?
Did you know…..That with proper nutrition, supplementation, and a few simple lifestyle changes, you can see minor improvements in just days and major improvements in just 2 months? It really IS that simple!
Request an Appointment [...]
Read more...
Supplements
“What vitamins should I take?
Ideally, a well-balanced diet with a wide variety of fresh fruits and vegetables is the best way to get all of the nutrients people need for their body to function optimally. However, patients very rarely get the 9-13 recommended servings of fruits and vegetables they need each day. In fact, many fall far short of this goal.
Did you know, the average American eats only two servings of fruits and vegetables each day? (And that fact includes potatoes in the form of french fries and tomatoes in the form of ketchup!)
For this reason, it’s obvious that most people do not get the nutrients they need from the foods they eat.
53% of Americans take a multi-vitamin in an effort to make up for their bad dietary habits. Is it effective? If so, why are chronic diseases drastically increasing?
More and more studies are being conducted that show possible harmful effects of taking mega doses of vitamin and antioxidant supplements that are man-made.
The absolute best source for vitamins and minerals is from the actual foods they come from. Eating an apple gives us over 10,000 phytonutrients that work together synergistically in the body to do all that the food is able to do inside our cells. Man-made vitamins pick and choose just a handful of the phytonutrients in the apple, which without the other vital components, can’t be as effectively utilized by the body.
Dr. Fawn recognizes this problem and now recommends a whole food supplement called Juice Plus+ to her patients. Juice Plus+ is made from 30 of the most nutritionally dense fruits, vegetables and berries. They are naturally ripened, then juiced and dried at low temperatures and the juice powder is put into capsules so that we can finally get these vital nutrients in a convenient form. This unique process preserves all of the active enzymes, coenzymes, antioxidants, trace elements and activators that work together to enable them to do their job inside your body! It is the most simple and economical way to get the building blocks for what your body truly needs to function at its best!
Juice Plus+ Helps to Bridge the Gap Between What you Should Eat and What you do Eat Every Day
Juice Plus+ Has Been Researched and Published in Over 35 Medical Journals. Studies Have Found That Juice Plus+:
Is Well-Absorbed By The Body
Helps to Decrease Chronic Inflammation
Improves Insulin Resistance and Lowers A1C Levels
Reduces the Risk of Heart Attacks and Strokes
Improves the Immune System
Reduces Damage to DNA that can lead to Cancer
Improves Lung Function
Contributes to Healthier Hair, Skin and Nails
Enables Safer Pregnancies and Healthier Babies
Learn more about Juice Plus+
One of the most important reasons Dr. Fawn promotes Juice Plus+ in her office is because CHILDREN CAN GET THEIR JUICE PLUS+ FOR FREE when an adult orders it for themselves!
It is not a secret that our children are not getting the nutrition they need from their food, even though their growing bodies need a good nutritional foundation to ensure they grow into strong and healthy adults. Unfortunately, busy schedules make fast foods and junk foods convenient for ‘meals on the go.’ Our children are eating and drinking far too much sugar, consuming too many empty calories and they definitely aren’t getting enough fresh fruits and vegetables into their daily diet. Because of this, childhood diseases are drastically rising.
Statistics about today’s children:
1 in 3 is Overweight
1 in 6 Has Learning Disabilities
1 in 9 Has Asthma
1 in 10 has ADHD
1 on 12 has Food Allergies
1 in 20 has Seizures
1 in 88 has Autism
Less than 7% Consume 3 or More Servings of Vegetables per day
6% of Elementary School Children and 7% of Adolescent Children Miss 11 or More Days of School Each Year Due to Illness or Injury
The Juice Plus+ Children’s Health Study
The Juice Plus+ Children’s Health Study is a large-scale, multi-year health survey designed to help determine what effect adding a whole food-based nutritional product (Juice Plus+) to the family diet can have on the health and well-being of children ages 4-18 and full-time undergraduate college students 19 and above.
As an incentive to encourage families to participate, the child’s Juice Plus+ product will be provided for free, as long as a parent, grandparent, or other adult begins taking the product along with the young person.
Family Health Study Survey Results to Date:
60% were missing fewer days of school
66% were visiting the doctor less
56% were taking fewer over-the-counter and/or prescription drugs
71% were consuming less fast food and soda
71% were drinking more water
61% were eating more fruits and vegetables
For more information:
Interested in learning more? Call our office at 570-748-3590 or view more on our Juice Plus+ website.
Request an Appointment [...]
Read more...
Maximize Your Health
Combine this service with another service to reach maximum health and wellness!
Chiropractic
Nutrition
Massage
Spa
Magnawave PEMF Therapy
Cold Laser Therapy