“The Ultimate Guide to

Healthy Eating & Living in Casper!” Table of Contents

Nutrition Exercise Detox Chiropractic

Nutrition: One of the biggest consistent comments we hear from patients in town is that eating here in Casper is difficult and challenging at best. Many feel self-defeated in not knowing what to choose and what to eat in to get healthier, lose unwanted body fat and increase their energy. In this guide, I want to give you every single resource and insight possible to educate you and help you to begin making simple easy choices based on my personal recommendations and what you will come to learn on a deeper level here in our wellness programs at 307 Chiropractic Health Center. You having this information will make all the difference in your ability to turn your health completely around and reach your goals. The Big Problem In Casper The biggest problems we have here in Casper are too many restaurants in the fast food or unhealthy food categories. The health department reports off-the-charts deteriorating health statistics here in Casper.

The US National Average for diabetes is 5-10% with Casper, Wyoming currently at 8.6% and this number has doubled in the past 12 years!

22.9% of Wyoming children are obese, with 16.3% of those coming from higher-income families

30.6% of people ages 26-44 are obese in Wyoming 29% of Americans (1 out of 3) have high blood pressure and only 52% of

people have it under control 1 out of 3 have pre-hypertension (are headed for high blood pressure) The ultimate cost? $46 billion a year! (treatment, missed work, and hospital

services) Lack of the right knowledge, healthy foods, stress and care of the nervous system are direct contributors to all these problems. It’s truly a domino effect.

Unlike more progressive mainstream cities, we’re a bit behind the times when it comes to healthy restaurants and choices! However, I’m going to help you avoid those statistics by giving you the inside info many here are not aware of that holds the potential to turn this all around. What do you do specifically that will serve you in reaching your goals? Well let’s dive right into answering 3 exact questions that will give you a plan of action and deep insights and know how, now! 1. Where do you go to eat a healthy meal out in town? Eating out and still eating healthy is possible. And I’m excited to announce that I will personally be working with local restaurants over the coming year to design signature meals that are 307 Chiropractic approved! Stay tuned for updates, as this is a work in progress. Here is a list of restaurants that we have currently selected healthy/healthier choices at. This list will help you learn where to go and what to order from each restaurant to meet your goals in losing weight, lowering bad cholesterol and improving heart health.

Restaurant

Dr. Wisroth’s

Favorite Picks

Light Appetite: Fire Rock Steak Salad

with balsamic vinaigrette on the side. Kick it up a notch by ordering with oil and vinegar and passing on the pecans. Dinner Choice: Bacon Wrapped Fillet hold the butter with a baked sweet potato with the butter on the side. This way you can add a smaller amount of butter or enjoy it with pepper and a dash of salt.

Light Appetite: Strawberry Pecan Chicken Salad with balsamic vinaigrette or oil and vinegar on the side and pass on the cheese. Dinner Choice: All Natural Chicken Breast with a sweet potato and chef’s vegetables, hold the butter.

Breakfast Choice: Garden Fields Vegetable Frittata light on the cheese (the less cheese the better) and fresh fruit. Lunch Choice: Chicken Apple Pecan Salad with no blue cheese crumbles and the dressing on the side.

Lunch/Dinner Choice: Boarder Smart Grilled Chicken Fajita Tacos with grilled vegetables. To limit your sodium ask for all special sauces and cheese on the side and for your meal to be prepared without any added salt. Limit your meals here as many menu items are hiding large amounts of sodium and highly processed ingredients.

Choose fresh sushi rolls with ingredients like salmon, avocado, cucumber. The Pink Dragon, Rainbow, or the Pink Lady are good choices. Ask for your favorite roll to be made GF by removing tempura flakes. Stay away from tuna, and other fish high in mercury.

CHOPSTIX

Sushi: Choose rolls with fresh ingredients and stay away from tempura flakes and special sauces. Lunch/Dinner Choice: Chicken and steamed vegetables.

Dinner Choice: Filet Mignon or Salmon Dinner served with a baked sweet potato with butter on the side or steamed vegetables and a side salad with oil and vinegar and no croutons.

Steak: Aunt Belle’s 7oz Filet with a baked sweet potato with butter on the side or garden fresh veggies. Fish: Grilled Walleye or Trapper Snapper with a baked sweet potato with butter on the side or garden fresh veggies. Skip the ranch dressing on the complementary veggie platter.

Light Appetite: The Lora salad with no bacon, gorgonzola cheese, and dressing on the side. By placing these items on the side you can control the portions and make a healthier choice. Dinner Choice: Southwest Bison Burger with no onions and chipotle mayo on the side. Take off the top bun to reduce your refined flour intake or ask for it without a bun and make it gluten free!

Lunch Choice: Tequila Lime Chicken Soup with chickpea salad. Wraps: Turkey Avocado Wrap with spinach or chickpea salad. Skip the complementary muffins.

Lunch: Chicken Fajitas with corn tortillas without sour cream. Dinner: Rancho Salad without the chips, cheese, beans and dressing on the side.

Burger: Johnny J’s Signature Burger without mayo and a garden salad with oil and vinegar or balsamic vinaigrette. Take the top bun off, or kick it up a notch and remove the whole thing! Salad: Apple Walnut Chicken Salad with no blue cheese and the dressing on the side.

Breakfast: Twice as Nice Combo with two eggs any style, chicken apple sausage, and fresh fruit. Lunch/Dinner: Southwest Avocado Salad with no cheese or tortilla strips. Ask for balsamic vinaigrette dressing on the side or oil and vinegar.

Steak: Victoria’s Filet Mignon prepared without butter, a sweet potato (butter on the side), or fresh steamed asparagus. Add a side salad with balsamic vinaigrette (no croutons or cheese). Pass on the complementary bread.

Lunch/Dinner: Lighthouse Wood-Grilled Peppercorn Sirloin and Shrimp with fresh vegetables. Skip the biscuit as it contains over 380 mg of sodium and 10 grams of bad fat. Fish: Wild Caught Fresh Fish (Stay away from tuna, swordfish, marlin, tilefish, or northern pike).

Lighter Italian Fare: Herb Grilled Salmon. Ask for the broccoli to come without the cheese. Ask for salad with no cheese or croutons. Dinner: Garlic Rosemary Chicken or Citrus Chicken Sorrento with mixed vegetables and a salad with no cheese or croutons.

Lunch: Take a trip to the salad bar and load up on fresh veggies with balsamic vinaigrette or oil and vinegar. Dinner: Steak Salad with dressing on the side and no cheese or Sesame Chicken Salad with no crispy noodles and the dressing on the side.

Pizza: Mediterranean Farmer on gluten free crust. Order a side salad and fill up on that to avoid overeating when the pizza arrives. Take an unopened block of raw cheese from Natural Grocers and they will use it on your pizza for an even healthier choice. Salad: Spinach Chicken Avocado Salad with dressing on the side and no garlic bread. Ask for parmesan cheese on the side.

Lunch: Mini Mexsailead with cheese and sour cream on the side. Dinner: Steak Kabobs and a salad with balsamic vinaigrette.

Bowls: Order a burrito bowl with no

tortilla or a taco salad. Choose either steak or chicken and add fresh fajita vegetables, salsas, and black beans. Pass on the cheese and all the special sauces.

Salad: Fiesta Chicken Chop Salad with no tortilla strips or cheese and balsamic dressing or oil and vinegar on the side. Lunch/Dinner: Cedar Grilled Lemon Chicken

Lunch: Chicken Ceaser Salad with dressing on the side (balsamic) and no cornbread muffin. Dinner: Country Roasted Chicken with steamed green vegetables, grilled pineapple steaks with no added sugar, or a side salad with dressing on the side and no cheese.

Lunch/Dinner: Ask for the gluten free menu and order anything besides the pork chops or a baked potato. Grilled chicken, salmon, or steak kabobs are all good choices.

Salad: Chicken Guacamole Salad with no sour cream or cheese and dressing on the side. Lunch/Dinner: Chicken or steak fajitas with little to no cheese, or sour cream.

Salad: Wyoming Fruit Salad with dressing on the side and blue cheese crumbles on the side (or go without to make it even better for you). Pizza: From the Garden on gluten free crust. You can even take a block of raw cheese unopened from Natural Grocers and they will use it on your pizza!

With most any restaurant you go to, you can order something healthy when you know a few set guidelines and what to do to modify your choices to make healthy eating work for you:

1. Have a salad with your meal and have dressing on the side rather than slathered all over your vegetables. The goal is to learn the love the clean fresh taste and energy vegetables provide, not the oily dressing. Many salad dressing oils are highly toxic and unhealthy and pack on cellulite and fat and diminish heart and brain health. Order a lemon wedge instead of dressing if you’re going for lean and healthy!

2. Order proteins that are leanest such as chicken, wild fish, leaner cuts of meat and order without sauces and butter.

3. Order a side of steamed or baked vegetables without the sauce, oil or butter. Sprinkle a little salt and lemon and enjoy them as they are.

4. Skip the bread and pasta! Bread with the meal packs on several hundred calories and significant grams of saturated unhealthy fats and makes it very hard to eat on track. It can also make you hungrier before your meal arrives!

5. Drink water with lemon to help alkalize your body and digest your food. Filling up on water BEFORE your meal arrives helps stave off excess hunger and prepares your digestive system for a good meal.

If you don’t see your favorite restaurant on this list…let us know where you frequently eat and we will tell you what’s best to order or how to order you favorite foods modified in a way that makes them healthier.

Lunch: #1 Cajun Chicken sand with no cheese and a side salad with dressing on the side #2 Pit 1, no top bun with fresh guac on top instead. No cheese would be best. The boring burger turns non boring with the fresh guac on top! Get with a side salad with the dressing on the side Dinner: #1 Cajun Cobb Salad with blue cheese crumbles and balsamic dressing on the side. #2 Sanford’s Sirloin, no famous fry bread, black eyed peas and a side salad with dressing on the side.

2. What foods do you choose to buy in the grocery stores and put on your shopping list? We love cooking at home and including our family in the process. As such, we have our weekly grocery shopping system down to a science. First thing you want to do is decide what you will make every week and create a shopping list that sets you up to make that a success.

Sample menu: Sunday:

Breakfast: Chocolate Almond Protein Shake Lunch: Walnut Tacos Dinner: Grilled Chicken with Pineapple Salsa

Monday: Breakfast: Fruit Power Bowl Lunch: Strawberry Chicken Salad Dinner: Balsamic Steak Rolls

Tuesday: Breakfast: Brudwig Cancer Killer Shake Lunch: Apple Cranberry Walnut Salad Dinner: Pizza “Pasta”

Wednesday: Breakfast: Chocolate Almond Shake Lunch: Strawberry Chicken Salad Dinner: Coconut Chicken strips with Brussels Sprouts

Thursday: Breakfast: Brudwig Cancer Killer Shake Lunch: Apple Cranberry Walnut Salad Dinner: Beef Stroganoff

Friday: Breakfast: Fruit Power Bowl Lunch: Waldorf Chicken Salad Dinner: Wild Caught Salmon, Asparagus and Sweet Potato

Saturday Brunch: Gluten Free Pancakes, Eggs and Peppered Turkey Bacon Dinner: Homemade Gluten Free Pizza

3. What recipes can you focus on every week that will make you feel fantastic AND serve you in reaching your goals?

Here’s a helpful list of recipes we love that you can try at home:

Sunday

Breakfast

Chocolate Almond Protein

Shake 1 Scoop SFH Chocolate Protein 1 Scoop Green Vibrance Greens ¼ Cup Almond Butter 1 Banana ½ Cup Ice 1 Cup Almond or Coconut Milk

Lunch Walnut Vegan Tacos

Salsa Ingredients: 1 cup shopped cherry tomatoes ½ red bell pepper, chopped fine ½ orange or yellow bell pepper ½ red onion, minced ¼ cup chopped cilantro ½ clove garlic, minced juice of ½ lime 1 tsp. raw honey 1 Tbsp. extra virgin olive oil

Directions: 1. Mix garlic, limejuice, honey, and olive

oil in a bowl and set aside. 2. Cut up the veggies into small pieces,

chop cilantro and add everything to dressing bowl and mix together.

3. Put all Cashew Sour Cream ingredients EXCEPT water in a blender and blend, adding water one tablespoon at a time until desired consistency.

4. Place all Walnut Taco Meat ingredients in a food processor and pulse to just mix, DON’T over process or you will end up with almond butter.

5. Prepare like a taco in organic lettuce wraps and top with cashew sour cream and salsa.

Cashew “Sour Cream” ½ cup raw cashews juice of ½ lemon 1 tsp. apple cider vinegar 5 Tbsp. water

Walnut Taco Meat 2 cups raw walnuts 2 Tbsp. coconut amino ¼ tsp. ground pepper 2 tsp. ground cumin 2 tsp. extra virgin olive oil

Recipe from 86 Lemons

Pineapple Salsa Grilled Chicken

Salsa Ingredients: Organic Chicken: 2 cups diced pineapple 4 organic, free range, chicken breast 1 cup chopped cilantro Mrs. Dash seasoning to taste 1 avocado, diced ½ cup diced red onion 2Tbsp. lime juice Salt, Cumin, and Pepper to taste Directions: Lightly season chicken with Mrs. Dash seasoning or salt and pepper, grill until cooled and top with pineapple salsa. Enjoy this dinner with a mixed green salad with balsamic vinaigrette dressing or cooked green vegetables such as asparagus or green beans sautéed in coconut oil and sprinkled with salt and pepper. Recipe and photo courtesy of Ali Ebright, Ginne Some Oven.

Breakfast

Fruit Power Bowl ½ cup organic strawberries ½ cup organic raspberries ¼ cup organic blueberries 2 Tbsp. Cacao nibs 1 Tbsp. Chia Seeds 2 Tbsp. Plain Grass Fed Yogurt ¼ cup coconut flakes (unsweetened) Combine and enjoy! Sprinkle with GF Kind Blueberry Vanilla granola for an extra crunch.

Lunch

Strawberry Vanilla Chicken Salad Ingredients: Organic Mixed Greens Organic Strawberries, sliced Vanilla Olive Oil Strawberry Balsamic Cooked Organic Chicken Slivered Almonds Goat Cheese (optional) Directions:

1. Fill your bowl with organic fresh greens.

2. Add sliced strawberries, cooked chicken, slivered almonds, and goat cheese.

3. Toss with vanilla olive oil and strawberry vinaigrette.

Tip: Slice and prepare all ingredients ahead of time and store in individual containers in the fridge. Then you have everything ready to make this salad again later in the week for a quick lunch.

Balsamic Glaze Steak Rolls

Steak Ingredients: Balsamic Glaze Ingredients: 8 Thin slices of sirloin or flank steak (grass fed) 2 Tsp. extra virgin olive oil Extra virgin olive oil 1 large clove garlic, minced 1 red bell pepper, sliced into strips ½ cup dark balsamic vinegar 1 yellow bell pepper, sliced into thin strips 2 Tbsp. coconut aminos 1 medium zucchini, sliced thin into strips ¼ tsp. sea salt Directions: Mix glaze ingredients and marinate steaks in the mixture for 1-4 hours. Cook all vegetables in olive oil until slightly tender. Place a few of the vegetable strips vertically on one end of each steak so that once rolled up the end of the vegetables are sticking out of the steak roll. Roll it up, and secure it with a toothpick. Repeat for each steak roll. Grill on each side until desired doneness is reached. Recipe and photo courtesy of Daring Gourmet

Monday

Breakfast Brudwig Cancer Killer Shake

3 Tbsp. Organic Flaxseed Oil 1/3 cup grass-fed cottage cheese 3-6 Tbsp. unsweetened almond milk 2/3 cup organic frozen berries Dash of pure vanilla extract 2-3 organic stevia drops Blend flax oil, cottage cheese on low speed until it resembles whipped cream. Add remaining ingredients and blend until creamy. For an extra treat add cacao nibs or coconut. *Only use organic grass fed dairy products.

TUESDAY

Lunch

Apple Cranberry Walnut Salad Ingredients: 6 cups organic salad greens 1 green apple 1 cup walnuts 1/3 cup dried cranberries Dressing: 1 cup apple juice 4 tablespoons apple cider vinegar 2 tablespoons honey ¼ cup oil salt and pepper to taste

Directions:

1. Chop apples into 1 in. chunks. 2. Toss lettuce, apples, walnuts, and

cranberries together in a large bowl. 3. Whisk together dressing ingredients

and toss with salad immediately before serving.

Tip: Double this recipe and have an easy lunch already prepared later in the week!

Photo and recipe from Crème de la Crumb

Dinner Pizza Pasta Bake

Ingredients: 4 oz. turkey pepperoni 2 tsp. dried oregano ¾ lb Italian sausage (nitrate free) ¾ cup organic pizza sauce 3 cups spinach 3 lbs. yellow squash ¾ teaspoon salt Directions:

1. Heat a large pot over medium heat and cook the sausage until browned. Remove and set aside.

2. Use a spiralizer (or a potato peeler) to make noodles out of the squash (if using a peeler, make

ribbon noodles making sure to not use the outside skin or the inside seedy section). 3. Toss noodles with pizza sauce, oregano, sausage, and pepperoni. Cover and cook for 8

minutes. *Recipe and photo adapted from Danielle Walker-Against All Grain

Breakfast

Chocolate Almond Protein

Shake 1 Scoop SFH Chocolate Protein 1 Scoop Green Vibrance Greens ¼ Cup Almond Butter 1 Banana ½ Cup Ice 1 Cup Almond or Coconut Milk

Dinner Coconut Chicken Strips

Ingredients: 1 lb. organic chicken cut into strips ¼ cup extra virgin olive oil 1 cup dried shredded coconut ½ cup coconut flour ½ tsp. salt and pepper ¼ tsp. garlic salt ¼ tsp. ground mustard ¼ tsp. onion powder. 4 tsp. honey 2 organic eggs

Directions:

1. Preheat oven to 375 degrees and line baking sheet with parchment paper. 2. Mix all spices and coconut flour in a shallow bowl. 3. Whisk eggs in a second bowl, and shredded coconut into a third bowl. 4. Dip each tender into the coconut flour, next the egg, and lastly the coconut. 5. Place strips on prepared baking sheet and cook for 10 minutes, flip and cook another 10 minutes. Turn

oven on broil and bake for another 3-5 minutes until lightly browned. Serve with Brussels sprouts sautéed in coconut oil with salt and pepper to taste or another green vegetable of your choice. Recipe and photo adapted from Danielle Walker-Against All Grain.

WEDNESDAY

Lunch

Strawberry Vanilla Chicken Salad Ingredients: Organic Mixed Greens Organic Strawberries, sliced Vanilla Olive Oil Strawberry Balsamic Cooked Organic Chicken Slivered Almonds Goat Cheese (optional) Directions:

1. Fill your bowl with organic fresh greens.

2. Add sliced strawberries, cooked chicken, slivered almonds, and goat cheese.

3. Toss with vanilla olive oil and strawberry vinaigrette.

Tip: Slice and prepare all ingredients ahead of time and store in individual containers in the fridge. Then you have everything ready to make this salad again later in the week for a quick lunch.

Dinner

Beef Stroganoff Ingredients: 3 ½ cups water ¾ cup cashews 2lbs grass fed beef 1 ¼ tsp sea salt ¼ tsp cracked pepper ½ yellow onion, diced 2lbs yellow squash 8oz cremini mushrooms 1 cup beef stock 2 ¼ tsp lemon juice 1 ¾ tsp apple cider vinegar ¼ cup chopped parsley 2tbls olive oil Directions:

1. Soak cashews in warm water while browning beef with salt and pepper. 2. Add onion and mushrooms to beef and sauté for 5-7 mins 3. Make squash noodles by cutting off ends and using vegetable peeler to make long ribbons, discard seeded

portion. 4. Add beef stock to meat and reduce heat to medium low 5. Drain cashews, place in blender with water, lemon juice and apple cider vinegar then blend until creamy 6. Add cream and noodles to meat and toss together, then let cook till noodles are soft. Then serve.

Recipe and photo courtesy of Ali Ebright, Ginne Some Oven.

THURSDAY

Breakfast Brudwig Cancer Killer Shake

3 Tbsp. Organic Flaxseed Oil 1/3 cup grass-fed cottage cheese 3-6 Tbsp. unsweetened almond milk 2/3 cup organic frozen berries Dash of pure vanilla extract 2-3 organic stevia drops Blend flax oil, cottage cheese on low speed until it resembles whipped cream. Add remaining ingredients and blend until creamy. For an extra treat add cacao nibs or coconut. *Only use organic grass fed dairy products.

Lunch

Apple Cranberry Walnut Salad Ingredients: 6 cups organic salad greens 1 green apple 1 cup walnuts 1/3 cup dried cranberries Dressing: 1 cup apple juice 4 tablespoons apple cider vinegar 2 tablespoons honey ¼ cup oil salt and pepper to taste

Directions:

1. Chop apples into 1 in. chunks. 2. Toss lettuce, apples, walnuts, and

cranberries together in a large bowl. 3. Whisk together dressing ingredients

and toss with salad immediately before serving.

Tip: Double this recipe and have an easy lunch already prepared later in the week!

Photo and recipe from Crème de la Crumb

Dinner

Salmon with Balsamic Brussel Sprouts and Sweet Potato Ingredients: 4 fillets of Wild caught Salmon 1 lemon, sliced Mrs. Dash Lemon seasoning 4 sweet potatoes 1 bag of Brussels sprouts ¼ cup balsamic vinaigrette ½ cup cranberries ½ cup of walnuts Goat cheese (optional) Coconut oil Directions:

1. Salmon-Prepare grill, season salmon with fresh lemon juice and Mrs. Dash, then cook till flakey 2. Brussels sprouts- Chop into ¼ size pieces, sauté in coconut oil till tender, add balsamic

vinaigrette, cranberries and walnuts and cook for 3-5 min., then sprinkle with goat cheese. 3. Sweet Potato-Cook at 425 for 45 min., serve with grass fed butter, salt and pepper

FRIDAY

Breakfast

Fruit Power Bowl ½ cup organic strawberries ½ cup organic raspberries ¼ cup organic blueberries 2 Tbsp. Cacao nibs 1 Tbsp. Chia Seeds 2 Tbsp. Plain Grass Fed Yogurt ¼ cup coconut flakes (unsweetened) Combine and enjoy! Sprinkle with GF Kind Blueberry Vanilla granola for an extra crunch.

Lunch

Chicken Waldorf Salad Ingredients: 6 cups organic salad greens 2 cups grapes-halved 2 green apples, chopped ½ cup raw walnuts, chopped 2 cups shredded chicken breast Herb Ranch Dressing: 1 cup organic mayonnaise (just mayo) ½ cup full fat coconut milk 2 cloves garlic 3 tbsp. fresh parsley, chopped 2 tbsp. fresh chives, chopped 2 tbsp. fresh dill 1 tbsp. fresh lemon juice ½ tsp. onion powder Toss together and refrigerate for up to 3 days. Directions:

1. Toss all ingredients together and coat with herb ranch dressing.

Tip: Double this recipe and have an easy lunch already prepared later in the week! *Recipe from Danielle Walker

Dinner

Build Your Own Gluten Free Pizza Ingredients: 1 Package Bella Gluten Free Pizza Dough, Rolls, and Focaccia Mix 3 eggs 1 ½ cup warm water 2 tsp. honey Fresh vegetables of your choice (meat optional) 1 block raw cheese 1 can organic pizza sauce Directions: Prepare crust according to package instructions. Sauté finely chopped vegetables of your choice in coconut oil before adding to the pizza. Top with freshly grated raw cheese and enjoy.

SATURDAY

Brunch

Gluten Free Pancakes Turkey Bacon Organic Eggs Ingredients: Pamela’s Gluten Free Pancake 1 pkg. Nitrate free turkey 1 dozen organic eggs Mix bacon Coconut oil 1 egg Large ground pepper ¾ cup water 1 Tbsp. coconut oil Directions: Pancakes: Follow the directions on the package for Pamela’s Gluten Free Pancakes. Add bananas and dairy free chocolate chips for an extra treat. Serve with grass fed butter and organic maple syrup. Turkey Bacon: Fry the turkey bacon in coconut oil and pepper heavily. Eggs: Cook eggs to your preference in coconut oil, seasoning with salt and pepper.

How about a shopping list to go with these recipes? Use this grocery-shopping list to help you discover all the healthy choices you can get at our top favorite local grocery stores. We prefer shopping at Albertsons for the best organic produce selection and great deals on select items on our list. The following is a list of what to buy and eat weekly for a balanced nutrition plan shopping at Albertson’s that will help you lose weight, increase energy and be in your best health: Albertsons’s Shopping List

bananas organic cherry tomatoes 2 organic red bell peppers 2 organic yellow bell peppers 2 red onions 1 yellow onion 2 bunches of cilantro fresh parsley fresh chives fresh dill fresh garlic apple cider vinegar (Braggs in the glass container) lime juice (not from concentrate) lemon juice (not from concentrate) pineapple organic strawberries organic raspberries organic blueberries chia seeds slivered almonds goat cheese (optional) grass fed sirloin steak (2) 1 medium zucchini balsamic vinaigrette organic apple juice 2 jars of organic pizza sauce 5 lbs. yellow squash 2 lbs. grass fed beef organic beef stalk

veggies of your choice for pizza night

We prefer shopping at Natural Grocers for the best organic meats selection and great deals on select items on our list. The following is a list of what to buy and eat weekly at Natural Grocers to complement your shopping plan for balanced nutrition, weight loss, increase energy and to be in your best health:

Natural Grocers Shopping List

almond butter raw honey 2 packages raw cashews raw walnuts coconut aminos cacao nibs yogurt from grass fed cows coconut flakes (bulk section, unsweetened) organic flax oil (be sure it is in the cold section) cottage cheese from grass fed cows stevia drops 4-6 organic green apples dried cranberries turkey pepperoni nitrate free Italian sausage 8oz cremini mushrooms organic mayonnaise Pamela’s gluten free pancake and baking mix Bella gluten free pizza dough, rolls, and focaccia mix 1 block of raw cheese

We prefer shopping at Sam’s Club for great deals on select items only on our list. The following is a list of what to buy and eat weekly for a balanced nutrition plan shopping at Sam’s Club that will help you lose weight, increase energy and be in your best health: Sam’s Club

organic almond milk avocados organic chicken breast (in the green packaging) organic spring lettuce mix organic spinach organic frozen berries organic eggs large bag of wild caught salmon (Sam’s changes their fish selection so be sure

to choose a WILD CAUGHT option) brussel sprouts sweet potatoes

Here’s a basic Guide for what to know about selecting your shopping items from the lists above to AVOID excess weight gain or compromising your good health: 1. Meat Eat This Not That Organic Free Range Chicken Conventional Chicken Grass fed Beef Conventional Beef Nitrate Free bacon Conventional Bacon Wild Caught Fish Farm Raised Fish Choosing clean meats is one of the most vital changes you can make, and the first step I recommend to my patients when they begin changing their eating habits. When you make the switch to eating anti-inflammatory meat full of good fats you instantly begin decreasing inflammation in the body, which decreases pain. Our community is in more pain than it has ever been in and eating inflammatory meat is adding fuel to the fire. Inflammatory meats speed up the disease process and make it more difficult for the body to recover. Conventional meats are raised with antibiotics, GMO feed, and growth hormones, all of which find their way into your body when you choose to consume them. In my kitchen, we balance our weekly

menus with organic free-range chicken and grass fed beef. We also plan to eat wild caught fish at least once a week. 2. Vegetables

Buy Organic Do Not have to Buy Organic

Apples Avocados Strawberries Pineapples Grapes Cabbage Celery Frozen Sweet Peas Peaches Onions Spinach Asparagus Sweet Bell Peppers Mangoes Nectarines Papayas Cucumbers Kiwi Cherry Tomatoes Eggplant Snap Peas Grapefruit Potatoes Cantaloupe Hot Peppers Cauliflower Blueberries Sweet Potatoes Sweet Corn Optimum health may be achieved by eating fresh produce, however that produce must not be covered in pesticides. The only way to reap the health benefits without the pesticide load is by eating organic foods. According to the scientific community small doses of pesticides and chemicals damage the nervous system, which controls every single function in the body and increases your risk of cancer. In a world where toxicity is becoming an epidemic it is critical that we start to eat CLEANER. However, I understand that buying all organic fruits and vegetables can be expensive. This is why we follow the chart above when purchasing fresh fruits and vegetables for our family. TIP Always finding a large selection of organic fruits and vegetables can prove to be difficult. If you are unable to find fruits and vegetables that need to be organic, you can always wash them at home in an easy to make solution to remove a good portion of the pesticides. Of course organic is better, but when it is not available, this serves as a great back up plan. Fill your sink with ratios of 2 cups of water, ¼ cup vinegar, and 2 Tbsp. lemon juice and add all fruits and vegetables. Let soak for 10 minutes before rinsing and putting away. 3. Other simple changes

Eat This Not That Organic Pasture Raised Eggs Conventional eggs or even cage free eggs Raw Cheese Conventional cheese Butter from Grass fed cows (Kerrygold) Margarine or non-organic butter Gluten free bread (Fran’s bread) Regular bread (Even if it’s wheat) Ezekiel Bread (2nd best choice) Regular bread Almond butter Peanut butter Almond or Coconut milk Cow’s milk Honey, xylitol, stevia Sugar Lemon or Coconut water Pop, Gatorade, coffee, energy drinks, etc.

Exercise The gym is not nearly as important as the type of exercises and workouts you do at it. I go to Life Time because it’s close to my house and office. I also Crossfit as well as do any High Intensity Interval Training or weight training I need. There are also other areas where I can get a good sweat on without realizing it like racquetball, basketball and swimming. My recommended type of workouts is:

HIIT workouts (High Intensity Interval Training) or Burst-like workouts o This means you go hard for a period of time followed by a time of rest.

For example, doing a tabata, where you go hard for 20 seconds with a 10 second rest then back to 20 seconds on and off repeatedly for 4 minutes.

Why do I workout this way? Because of Excess Post-Exercise Oxygen Consumption or EPOC. This is

where you force your body to use more oxygen than it can replenish it with, which forces you into an oxygen deficient state and further from your resting metabolic function or homeostasis. This forces the body to burn more calories and fat. The body is always trying to maintain homeostasis and in order for it to do that it takes energy. The further away from homeostasis you can get the body the more benefits you can experience. This is how a person can be burning fat and building lean muscle up to 35 hours after their workout, their body is still bringing itself back to homeostasis. Exercises that use more oxygen burn more calories and this is why EPOC is influenced more by the intensity than the duration of the exercise. Higher intensities require more ATP from anaerobic pathways which results in a greater EPOC effect during post exercise recovery. I love burning fat and building lean muscle in my sleep!

Recommended amount of working out a week. Sustain weight and strength

o 75 minutes/week To lose weight or build strength

o 150 minutes/week 30-40 minutes/day for 3-4 days/week

Exercise Tips:

Using the correct form while working out is of vital importance Cardio should only take up ¼ of your workout time Body weight workouts help decrease the probability of injury Working out with a partner increases dedication and more importantly

RESULTS. Alternate the following workouts to make up a weeks worth of Tabata exercises that you can use to get you started. You will need to download a Tabata timer app on your phone or use the stopwatch. Many of them are free and simply help you keep track of your active and rest times. We use “Totally Tabata”. Each of these workouts only takes about 20 minutes. Even the person with the busiest schedule can spare an extra 20 minutes a day to get results and radically change your life. HITT workouts allow you to get in the best shape of your life, using minimal time. You get the greatest results in the least amount of time, but you must work out at your maximum potential during the active periods. Each individual will have different goals, for example one person may be able to do 20 squats in 20 seconds while someone else’s maximum is 10. The number is not what is important, as it will increase the more workouts you do, in the beginning it is just important to put in your maximum effort. So crank up some motivational music and get your work out on. We understand that everyone is at a different stage in their fitness journey, which is why we have included a workout regimen for both the beginner and the experienced athlete. Beginner: As a beginner who does not exercise regularly, we recommend you start here. When you are in pain, exercise is the last thing on your mind. However something as simple as adding walking to your daily routine can lubricate the body’s joints, giving you a low stress way to reduce pain immediately. Casper, Wyoming is home to many walking paths and hiking trails that you can utilize to get outdoors and get moving. Head down to the Platte River Trails and take a relaxing stroll on the newly renovated path near 3 Crowns Golf Course, or for an extra challenge take on Bridal Trail at Rotary Park at the base of Casper Mountain. Make it your goal to get outdoors and enjoy the beautiful scenery Casper has to offer at least once a week. Follow the sample weekly work out plan below to begin feeling great and getting out of pain today.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday 20-30 minute walk

20-30 minute walk

20-30 minute walk

Take a hike on Bridal Trail and start with a walk to Bridal Falls. You don’t have to climb the entire mountain, but can spend 20-30 minutes walking the newly renovated area at the base of Bridal Falls.

Rest Day

Include these stretches to your workout routine and get yourself out of pain today! Intermediate: Some people have already begun a walking routine and are ready to kick it up to the next level. For you, we have included beginner tabata exercises to help you reach your fitness goals. Tabatas last only 4 minutes and include a period of active workout and a period of rest. The workout lasts 20 seconds, followed by 10 seconds of rest. Begin including body weight tabata routines to your exercise regimen to get into the best shape of your life. Each of the exercises can be modified to fit your individual needs. Body squats are a great way to use one of the largest muscle groups in your legs, getting you great results. To start, hold on to a chair while squatting, keeping your body aligned. You can then progress into squats without using a chair. Push-ups can be done on your knees until you build up the upper body strength. Challenge yourself and try even a few push-ups without using your knees, before lowing yourself down to finish the set. If you suffer from knee pain you can do stationary jumping jacks, moving one arm and leg out at a time to avoid jumping, and can do your push-ups against the wall to eliminate resting on sore joints.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Tabata 1 20 sec. squats 10 sec. rest 20 sec. squats 10 sec. rest 20 sec push-up 10 sec. rest 20 sec. push-up 10 sec. rest 20 sec. crunches 10 sec. rest 20 sec. crunches 10 sec. rest 20 sec. jumping jacks 10 sec. rest 20 sec. jumping jacks 10 sec. rest

20-30 Minute Power Walk

Rest Day 20-30 Minute Power Walk

Tabata 2 20 sec. squats 10 sec. rest 20 sec. squats 10 sec. rest 20 sec push-up 10 sec. rest 20 sec. push-up 10 sec. rest 20 sec. crunches 10 sec. rest 20 sec. crunches 10 sec. rest 20 sec. jumping jacks 10 sec. rest 20 sec. jumping jacks 10 sec. rest

Make it a goal to complete the entire loop at Bridal Trail. The loop is about 5 miles long. The first half tests your endurance as you spend your time climbing, while the second half allows you to enjoy your beautiful surroundings as you head back downhill.

Rest Day

Advanced: We challenge you to give it your all in these workouts.

Detox:

Toxicity Is The New Risk Factor for Obesity! Do You Know How Toxic You Are?

Listen, we want to give you the real scoop on toxicity, because it’s a real

hidden problem you should be very concerned about. This could very well

be a complete game changer for you, so tune in here.

Many toxins are known to be endocrine (scientific word for

hormone) system disruptors; this means they affect your body's intricate

balance of hormones, your chemical messengers that run just about

every metabolic function you can name!

Toxins can impact a variety of hormonal systems including sex hormones,

thyroid hormone and insulin, which controls your blood sugar levels.

Toxicity has been implicated in everything from obesity, diabetes and

insulin resistance, to low testosterone levels and hypothyroidism. Basically,

toxins screw up everything!

QUESTION? Where do you think most of your toxins are stored?

Answer: Your fat cells!

Over time, our bodies can become overburdened from toxins so it’s in

your very best interest to cleanse regularly, which is why I am giving you a

miraculous recipe for a daily detox drink that is simple and easy to make

every day so you can get lean, healthy and increase energy.

This recipe helps increase energy, decrease fatigue, increase immune system function, increase metabolism and increase gut health. I drink this morning detox drink 3-5 days a week first thing when I wake up. It helps my body detoxify itself as well as build itself up. To get even better results I recommend drinking this 20-30 minutes before each meal!

Morning Detox drink o 6-8 ounces of water o 2 Tbls of Bragg’s Apple Cider Vinegar o 2 Tbls of Fresh Squeezed Lemon juice (not from concentrate) o 2 Tsp Tumeric o 2 Tsp of Cinnamon o 2 Tsp of Ginger o Tsp of Cayenne Pepper

This drink is packed with healthy bacteria for gut health, alkalizing elements and anti-inflammatory components, with the ability to boost your metabolism. What could be better?

Chiropractic: Everybody knows that one person who ate the healthiest foods, drank mainly water, never smoked, worked out everyday and died suddenly at a young age. The single most important thing you can do to obtain your full health potential is to get your nervous system checked regularly. When I tell people I am a Chiropractor they generally think of aggressive cracking of the neck like in the movies. That is a bad picture and story of Chiropractic, and that is not my style, I do not hurt you to make you feel better! Chiropractic as a profession is good at getting people well with neck pain, back pain and sciatica but what we consider ourselves experts at in our clinic besides getting people out of pain are headaches and migraines, sleeping problems, allergies and chronic fatigue. Now the reason we have such great results with these is because we look for and remove subluxations. These are misalignments in the spine where a bone has shifted out of alignment, which causes inflammation, irritation and stress to the brain, spinal cord or peripheral nerves.

Subluxations in the neck can cause headaches, migraines, sleep insomnia, allergies, chronic fatigue syndrome and thyroid issues, in the upper back they can cause breathing problems, asthma, heart issues and indigestion. Misalignments in the low back may cause digestive issues, constipation, menstrual problems, infertility and sciatica. This all is true because what controls every single function in the body? Yes, the nervous system. The spine is the motor to the brain. If the spine doesn’t move properly and completely, the brain doesn’t receive the correct signals, it’s called dysafferentation, and therefore cannot tell the body the correct way to adapt to that situation. There is not one disease process that is not affected by the nervous system. Every single disease process was created because the body could not adapt well enough to the environment it was put in. Heart disease, cancer, diabetes are all results of being stressed out for days, weeks, months or years. When somebody is subluxated it sends negative signals to the brain, which causes negative chemicals to be released which causes negative results and more STRESS. Does that make sense? If you are subluxated you are not able to adapt at your full God given potential and this is why Chiropractic can save your life, just like it has for so many already. Who knows how great you could be, how much more money you could make or success you could achieve. If you are subluxated you are a sub you. When people are allowed to function at their greatest and their full God given health potential, miracles are experienced. We help many people every single day and would love to sit down and go over your specific situation and create a customized plan for total health and wellness that includes Chiropractic to help you live your best life. Just For Our New Patients!

Access Our “ULTIMATE HEALING” Welcome Package Today!

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“Get Out Of Pain…Reclaim Your Life

& Restore Your Body’s Freedom of Movement NOW!”

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