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! 

We are celebrating one year at Balanced Health! This month’s Newsletter recaps an exciting year it’s been and as always has a great health tip and recipe for you and your family to enjoy!

February 1st marks the one year anniversary of Balanced Health Chiropractic!!! 

It has been an exciting year getting to know all of you. Thank you for your dedication to want to better your lives through improved health! This past year, has been an amazing opportunity to help each of you achieve proper neurostructural correction, along with, educating you that Chiropractic care is so much more than pain relief. Chiropractic care can help with overall health and function; and allows your body to do what it is supposed to do at the highest level possible. 

We are continuing to grow at Balanced Health. Over the past year we have learned many ways to better our patients experience with us. 

Dr. Casey is currently putting the finishing touches on her International Chiropractic Pediatric Association certification! Dr. Casey will be the only ICPA certified Chiropractor in Marshall. This is a 200-hour certification that she has spent learning to better take care of her smallest patients; just another way she is pushing herself to always be better and better serve her patients families! Our focus at Balanced Health is getting individuals and their families to a better balanced health. This will expand in the years to come, as we look forward to seeing more families!

So much to be thankful for in our first year, but none more than helping you, our patients because without you wanting a better way of life, of course this wouldn’t be possible! 

Lets talk about healthy fats! 

Omega 3’s are essential fatty acids because the body isn’t capable of producing them on its own. Therefore, we must rely on omega-3 foods in our diets. There are actually three different types of “omega-3s”: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The preferred sources are DHA and EPA. While omega-3s are now artificially added to multiple kinds of processed foods— peanut butter, baby formula, cereal and some protein powders, for example — it’s still best to get your omega-3s from whole, real food sources

Other foods with Omega 3’s/Healthy Fats: 
  1. Coconut oil, Grass fed butter, Ghee
  2. Salmon
  3. Avocados
  4. Eggs
  5. Nuts - walnuts, hazelnuts 
  6. Spinach
  7. Brussel sprouts 
  8. Chia seeds - add theses to your smoothie in the morning! 
  9. Flax seeds

Food is the best source to get omega 3’s into our bodies. But, if you struggle with eating these healthy fats, supplements are your next step. Make sure the supplements are high quality and food based supplements! We do have a high quality brand available in our office.

  • Get fats in your body right away in the morning. It gets your body ready to use and burn fat. This helps your blood sugars stay regulated throughout the day, meaning no energy crashes!! 

Why am I so concerned about healthy fats? 
** These are so important when you are under Chiropractic care. These healthy fats help lower inflammation in the body and also help with nerve regeneration! 

Ways to add fats to your morning: 
  • If you like coffee, add the coconut oil, grass fed butter, or my new favorite trick is to add fat bombs to your morning coffee.
  • Avocados, spinach and eggs for breakfast. 
  • Smoothies - you can add chia seeds, flax seed, avocados, nuts

Chocolate Butter Fat Bombs
1 pound salted butter, preferably grass-fed
1/2 cup cacao powder
5 tablespoons honey, preferably raw
2 1/2 teaspoons vanilla extract
  1. Allow butter to soften by leaving it out at room temperature for a few hours. (Or sticking it in a sunny place, or gently warming it in the toaster oven, etc.) You want it to be squishy but still solid.
  2. Add butter, cocoa powder, honey, and vanilla extract to your food processor or mixer. Process until all ingredients are evenly mixed.
  3. Spoon mixture into silicone molds, or simply drop spoonfuls onto a flat surface lined with parchment paper.
  4. Place in freezer until bites become firm (generally 30 minutes or so), then remove from molds or parchment paper. Store in the freezer or fridge. Enjoy!

Chocolate Coconut Fat Bombs
2 cups refined coconut oil (doesn’t have the coconut flavor)
1/2 cup cacao powder
6 tablespoons raw honey
2 teaspoons vanilla extract
  1. You want to be adding coconut oil that is easily scoopable but still completely solid.
  2. Add coconut oil, cacao powder, honey and vanilla extract to your food processor. Process until all ingredients are evenly mixed, stopping the food processor once or twice to scrape down the sides.
  3. Taste the mixture to be sure that the flavor is to your liking. If desired, you can add more honey or salt as necessary.
  4. If you are using silicone molds, you want your coconut oil mixture to be easily pourable. If it's too thick/solid, it's harder to evenly fill the molds. If necessary, you can process for a little longer to make the mixture a little thinner.
  5. If using silicone molds, lay out your molds on a cutting board, then use a ladle to fill all the molds with the coconut oil mixture.
  6. If using a surface lined with parchment paper, use a spoon to drop dollops of the mixture onto your surface.
  7. Carefully transfer molds or surface to your freezer and freeze until fat bombs are solid, then pop out and store in a lidded container in your freezer. Repeat process until all fat bombs have been frozen.
  8. These will keep in your freezer indefinitely. You can also store them in the fridge, if you prefer. Do not try to leave these at room temperature for more than a few minutes--coconut oil melts at 76 degrees, so they will get quite soft at room temperature!

Happy New Year! What does it mean to be healthy? Along with Chicken Noodle Soup Recipe!

What does it mean “To Be Healthy”? 
The buzz for every new year is to get healthy again. Staying on track to getting healthy is probably the most challenging part. It takes 3 months to make an action become a habit. Take your time and focus on one area of your health at a time! Don’t try to tackle too many things at once. This may lead to feeling overwhelmed and unable to reach your goals. 
“Good things take time. Stay patient. Stay positive. Everything is going to come together; maybe not today, but eventually.”
Health is a combination of many different things all put together. It’s just like putting a puzzle together, there is not just one thing that makes you healthy. We need a combination of all of these categories to fill the puzzle to achieve optimal health. 
What does Chiropractic have to do with your health? 
With Corrective Neuro-Structural Chiropractic adjustments:
Our body is free of interference to the nervous system allowing it to function at its maximum potential. 
With our nervous system functioning properly:
We are able to absorb all of the good nutrients we are taking in;
Our muscles are able to get the right signal to work properly and efficiently;
We are able to handle every day stressors more efficiently;
It can get rid of the toxins that we can’t avoid;
Our parasympathetic nervous system is able to tell the body to rest and digest, which means we can sleep sound throughout the night. 

“Health is not the presence or absence of symptoms. Health is your body’s ability to function the way that it was designed to.”
When we judge our health off of symptoms/“feeling good”, we end up trying to fix the problem when it is too late.

One of the most important things to us should be the health of our loved ones. The better we take care of ourselves the longer we can create lasting memories with our loved ones.

Baby steps to change your lifestyle habits: 
  1. Drink enough water each day! (Take your body weight and divide by 2 and you will get the amount of oz of water you should be drinking daily.) 
  2. Get your body functioning right so it can deal with every day stressors aka get your nervous system checked by your Chiropractor! 
  3. Exercise (get at least 30 minutes of walking in each day) Take breaks every hour at work to walk and move around. 
  4. Diet (eat for nourishment and not satisfaction) 
  5. Take some time to relax each day, even if it is only 5 minutes. 
  6. Get 7-9 hours of sleep each night. If that is not possible, keep the amount of sleep you get the same. Routine is better than different amounts of sleep all the time.
  7. Decrease amount of exposure to toxins that you are putting inside your body and that are around you. It makes your body work harder, give it a break! 
  8. Invest in yourself! Life is too short to take advantage of your health.

What is your health worth to you? What are you going to do to make this year different? 


2 boneless (organic/grass fed) chicken breasts cooked and shredded (can be frozen)
2 cans of chicken broth (organic)
2 cups water (may need to add more)
2 cups of organic carrots diced (just eye ball it)
2 cups of organic celery diced (just eye ball it)
½ organic onion diced small
1 tsp of thyme
1 bay leaf
1 tsp minced garlic
salt and pepper to taste
1 cup of egg noodles (try brown rice or gluten free noodles)


1 In a stock post Drizzle with olive oil. Add the chopped carrots, celery, and onions and cook until they become soft (about 3-4 minutes).
2 Add chicken broth, water, and seasonings. Bring to a boil. Allow the vegetables to continue to cook and the chicken to thaw and heat up.
3 Add pasta and cook on medium-high for about 10 minutes.
4 That it is! Dinner can really be that easy when you have chicken already ready in your freezer.

Cranberry Almond Spinach Salad

Cranberry Almond Spinach Salad



16 oz baby spinach

            1 cup almonds , toasted

            1 cup dried cranberries

Sesame Seed Dressing

            1/4 cup white wine vinegar

            2 Tbsp apple cider vinegar

            3 Tbsp white sugar

            1/2 cup olive oil

            3 Tbsp honey

            1 Tbsp finely minced shallot

            2 Tbsp sesame seeds , toasted

            1 Tbsp poppy seeds (optional)



1.     For the dressing: In a bowl or jar whisk together white wine vinegar, apple cider vinegar and sugar until the sugar has dissolved. Stir in olive oil, honey, shallot, sesame seeds

2.     For the salad: Add spinach, almonds and cranberries to a salad bowl. Drizzle dressing over salad and toss.

3.     Serve immediately after adding dressing.

Sweet Potato Bites with Avocado and Bacon

Sweet Potato Bites with Avocado and Bacon

4 slices thick-cut bacon (about 3 ounces)
2 tablespoons extra-virgin olive oil
2 sweet potatoes, scrubbed clean, peels on
1 1/4 teaspoons kosher salt, divided
3/4 teaspoon black pepper
2 medium avocados, peeled, pitted, and diced
1 tablespoon fresh lime juice
1/2 teaspoon smoked paprika
3 tablespoons chopped cilantro

1 Preheat oven to 400 degrees F. Bake bacon according to these directions. Remove to a paper towel–lined plate and lightly pat dry. Once cool enough to handle, dice and set aside.
2 If necessary, move the racks to the upper and lower thirds of the oven. Increase the oven temperature to 425 degrees F. Line two rimmed baking sheets with foil (if reusing one of the bacon sheets, change out the foil for a fresh piece). Brush sheets with 1/2 tablespoon olive oil each. With a mandoline or very sharp knife, slice the sweet potatoes into 1/2- to 1/4-inch slices. Arrange the slices in a single layer on the oiled baking sheets, then brush tops with the remaining 1 tablespoon olive oil. Sprinkle with 1 teaspoon salt and black pepper. Bake for 20 to 25 minutes, until golden brown underneath, rotating the pans 180 degrees and changing their positions on the upper/lower racks halfway through. Remove the pans from the oven, flip the slices over, then roast for an additional 8 to 11 minutes, until golden on top.
3 Meanwhile, in a small bowl, combine the avocado, lime juice, remaining 1/4 teaspoon salt, and smoked paprika. Mash lightly with a fork, leaving the mixture slightly chunky. Set aside.
Transfer the baked sweet potato slices to a serving plate. Top each with a dollop of the avocado mixture, chopped bacon, and cilantro. Serve warm or at room temperature.

Make ahead tips: Slice the sweet potatoes and bake the bacon up to 1 day in advance. Store separately in airtight containers in the refrigerator. The avocado mixture can be made a few hours in advance. Store in the refrigerator with plastic wrap pressed tightly against the top to prevent browning. I recommend baking the sweet potatoes and assembling the bites as close to serving time as possible, as they do become a bit soggy as they sit. Even if they do soften somewhat, they will still be delicious!