When will I get better? Chicken Burrito Bowl Meal Prep!

Healing takes time. 

The very popular question that comes into my office is when will I get better? 
How long will this take? 

There are many quick fix options out there to feel better. And usually by the time people reach our office they have tried them all and they still feel like they are exactly where they started or worse. 

Neurostructural chiropractic is not a quick fix. It is a long term solution. We work on correcting any primary conditions in the spine and that makes it so you don’t have to deal with the same issues over and over again. 

The answer to your question is going to be different for everyone. Everyone heals differently, some fast and some slower. The main point is that healing takes time. Be patient. (I am struggling saying this because I have been told to be patient my whole life!) Your body needs time to heal to get better. 



1 cup brown rice or quinoa

Pick your meat: 4 chicken breasts/1 pound ground beef/turkey/2 steaks (I don’t season steaks with taco seasoning) 

1 packet taco seasoning

Black beans - cooked
Corn - cooked
Peppers - cooked or fresh 
Onions - cooked or fresh
Cherry tomatoes
Pico de gallo, homemade or store-bought

1/2 cup plain nonfat Greek yogurt
1 Chipotle pepper in adobo sauce, minced
1 clove garlic, minced
1 tablespoon freshly squeezed lime juice

1 To make the chipotle cream sauce, whisk together Greek yogurt, chipotle pepper, garlic and lime juice; set aside.
2 In a large saucepan of 2 cups water, cook rice according to package instructions; set aside.
3 Heat olive oil in a large stockpot or Dutch oven over medium high heat. Add ground chicken, and then taco seasoning.
4 Cook until chicken has browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
5 Divide rice into meal prep containers. Top with meat of choice, and your favorite  toppings.

“I Do Not Like Green Eggs & Ham!”

I would not like them here or there? I would not like them anywhere.
I do not like green eggs and ham. I do not like them, Sam-I-Am.

You likely recognize these lines from the bestselling Dr. Seuss book which has sold over 8 million copies around the world. The author of this beloved book was born on March 2nd and since 1998 we have celebrated the day as Read Across America Day.

Reading is a joy that can take you places you may never have the opportunity to otherwise go, teach you things and grow you in ways you never expected, and entertain you for a lifetime.

The basics of reading are that letters stand for sounds. Groups of letters together stand for words that represent things. But the real magic of reading is how our brains transpose those letters and words into thoughts and images in our minds. Isnt it amazing that when you look at the letters g-r-e-e-n e-g-g-s, you see in your mind something that doesnexist? Although you have never actually seen green eggs, you can see them in your mind because you read the words. This is a critical part of reading called comprehension.

Reading is actually a complex activity that requires specific nerve pathways and centers in your brain as well as lots of practice. Thats why one of the best things you can do to become a better reader is practice, practice, practice. Read everything and anything you can. Cereal boxes, gree ng cards, billboards, and of course, books.

Even before you could read, your brain was being prepared to read by listening to sounds and building language. Learning to read is really developing the ability to connect the sounds of language to the letters of the alphabet and then building recognition of different collections of letters (words) and their meanings. The reading brain is like an orchestra with different parts doing different things to produce one product.

When you read, part of your brain works to identify and organize the sounds, another part handles speech production, grammar, and fluency, and yet another part is responsible for connecting the letters to make words. This doesnt even include the nerve pathways involved in actually seeing the letters and transmitting them to your brain or those involved in coordinating the motion of your mouth and tongue should you want to read aloud!

Practice is definitely important if you want to become an excellent reader but doesnt it make sense to keep your nerve pathways clear as well? Your Neuro-Structural chiropractor can help you with that. He or she will make sure that the bones of your spine arent disrupting the function of your nerve system. The clearer your nerve system, the better the communication and the better you will be able to focus, concentrate and really enjoy the magic of reading.
by Judy Nutz Campanale, DC, ACP, FCSC (hon) 

Green Smoothie

Green Smoothie Recipe 

1 banana - frozen
1 Pear - Peeled and Frozen
1 cup Spinach
1 tablespoon Peanut Butter

1 cup Almond Milk 

(When you add bananas and peanut butter to your smoothie it hides the flavor from vegetables or fruits that aren't your favorite to eat!) 

How Strong Is Your Foundation?

How Strong is Your Foundation?

When we talk about the foundation of your spine, I am referring to your pelvis. As you can see in the picture, on the left side is a pelvis that is normal and on the right side is a pelvis that is not level. You can also see that the uneven pelvis causes the rest of the spine to shift out of normal spinal alignment due to the uneven foundation. 

Think about every step you would take when you are just walking and how much extra stress that could put on your ankles, knees, hips and spine if you left the uneven pelvis uncorrected. I would guess just like this picture of an unstable foundation of a house, it would start to fall apart. You could expect the floors to start to creek a little bit or see some cracks in the drywall. And in the case of our bodies, we may start to notice some secondary conditions. 

Not having a strong foundation can lead to a myriad of different secondary conditions or also called symptoms. Some of these secondary conditions include: 
    • Runners knee
    • IT band syndrome 
    • Shin splints
    • Neck and Back pain 
    • Muscle Tension
    • Muscular Imbalances
    • Degenerative Joint Disease
    • Degenerative Disc Disease
    • Decreased Range of Motion
    • Pinched Nerve
    • Dizziness
    • Headaches
    • Muscle Spasm 
    • Posture Related Issues
    • Strength Related Issues
    • Carpal Tunnel Syndrome

There are many treatments options for each of these secondary conditions. A lot of these options are for quick relief of the issue. These quick fixes are only for temporary relief which sometimes that may be exactly what you want. We can choose to patch the issues by patching the creaky floors or patching the cracks in the wall or correct them by correcting the foundation.

At Balanced Health, we focus on neuro-structural correction by utilizing structural radiographs, neurofunctional exam, and a structural analysis in an effort to detect and correct the structural abnormalities that are the cause of your secondary conditions. We focus on correcting your foundation which keeps you from dealing with the same issues over and over again. 

Correcting your structural abnormalities will relieve pressure on the discs, relieving pressure on your nerves, thus relieving your secondary conditions. 

Sun Dried Tomato Basil Hummus

1 (15 oz) can chick peas, drained and liquid reserved
1/3 cup sun dried tomatoes in olive oil (about 8), strained, plus more for garnish
2 Tbsp olive oil from sun dried tomato jar
3 Tbsp fresh lemon juice
2 Tbsp tahini
1 large clove garlic
1/2 tsp salt , or to taste
2 Tbsp packed fresh basil ribs , plus more finely chopped for garnish

1 Add chick peas to a food processor along with sun dried tomatoes, 2 Tbsp oil from jar, lemon juice, tahini, garlic and salt. Pulse for 1 minute then scrape down sides and bottom of jar and pulse one minute longer. Add 2 Tbsp of the liquid from chick pea can then pulse 2 - 3 minutes longer, stopping and scraping down sides and bottom of processor once halfway through (add in more liquid to thin if desired). Add basil and pulse until just minced into hummus.

2 If desired serve topped with more olive oil from sun dried tomato jar, additional fresh basil and finely chopped sun dried tomatoes. Serve with pita chips or fresh veggies.Can you imagine what your body feels like if you are running with a foundation that looks like one of these below? 

The Journey to a Healthy Birth:

The Journey to a Healthy Birth: 

Preconception, Conception and Special Guest Speaker On Home Birth 

This event is for anyone thinking about having kids, not pregnant and still curious, currently pregnant, new moms, or moms of multiple children. There is always something new to learn or just a fun environment to connect with like-minded women. 

Dr. Casey will start with talking about her home birth experience along with preconception and prenatal health followed by Eileen Carlson talking about home birth! 

Guest Speaker: 
Eileen Carlson
Midwife at Tree of Life Midwifery

Location:  Balanced Health Chiropractic Office 
800 East Main Street; Marshall, MN 56258
Date: Tuesday, March 27th, 2017
Time: 12:00 PM - 1:00 PM 

Please RSVP by Friday, March 23rd by phone, email or our Facebook page event to reserve your spot!