11 Mar 2019
Food/ Nutrition, Health, Lifestyle Permalink

Hemp Seeds 101

March 11, 2019

Ever wondered why there seemed to be so much buzz around hemp seeds? What makes this health food so trendy? Before I give you the low down on this “super seed”, I feel obligated to share with you one important detail… Hemp seeds are in fact not a seed at all but are technically classified as a nut! Now that we have that straight, let’s dive in some more 😊

Contrary to the often touted, yet misguided belief that high fat food increase cholesterol and are to be avoided, hemp seeds have been shown to decrease risk of heart disease. The amino acid arginine in hemp seeds promotes the production of nitric oxide in the body, a gas molecule that lowers blood pressure by signaling the blood vessels to dilate. Due to the healthy fats they contain, hemp seeds also support a healthy immune system. They are rich in both polyunsaturated fats and essential fatty acids (omega-3 and omega-6). Having a healthy balance of omega-3 and omega-6 is essential for the immune system to function at its best. With an impressive 3:1 ratio of omega-6 to omega-3, hemp seeds help promote an optimal balance of essential fatty acids.

Additionally, hemp seeds are a source of easily digestible, plant-based protein – 25% of their caloric value comes from high-quality protein, compared to other seeds like chia or flax at only 16-18%. Because they contain all 9 essential amino acids the body cannot make on its own, hemp seeds are one of the few non-animal sources of a complete protein. Just one serving of hemp seeds (about 3 tablespoons) contains 10 grams of protein – wow! Lastly, in addition to being quite rich in vitamin E, hemp seeds are a great source of essential minerals such as phosphorus, magnesium, calcium, iron and zinc to name a few.

Whether you sprinkle them on a salad, blend them in your smoothie, or bake them with granola, hemp seeds promise to pack and powerful, nutritious punch! If you’re ready to start reaping the benefits of this mighty seed (that’s really a nut, remember), swing by the Crossroads office this Tuesday while they are featured in our Tasty Tuesday treat!

04 Mar 2019
Food/ Nutrition, Health, Lifestyle Permalink

Feeling drained…reach for the maca!

March 4, 2019

If you’re like me, nothing adds to the enjoyment of a delicious dish more than knowing the health benefits that accompany the nutritious ingredients it includes. One wellness-promoting ingredient I’ve been stuck on for a while is maca powder. There is a long list of reasons to love maca – allow me to highlight a few, and share with you why this subtly sweet, superfood powder has become a staple in my pantry.

Maca root is an energy-boosting superfood from ancient Peru. For centuries, it has been renowned as a fiber-rich source of plant-based protein, as well as for its ability to boost energy and increase stamina. Additionally, maca is loaded with life-giving vitamins, minerals, and amino-acids such as vitamins B1, B2, B, C, D, E, iron, potassium, copper, magnesium, selenium, phosphorous, and calcium (just to name a few!). Its impressive nutrient profile allows maca to nourish the endocrine system, which is responsible for regulating hormone production in the body. Specifically, maca has been known to promote healthy ovarian function by aiding in the production of progesterone. Even more, maca root can suppress the production of cortisol, a stress hormone that is detrimental to health when it is present in excessive amounts or over prolonged periods of time.

Now that you have some incentive so start incorporating this long-admired superfood into your diet, let’s discuss some common ways to use it! While Pinterest has no shortage of delicious recipes and ideas to inspire your culinary creativity, here are a couple of my personal favorite ways to enjoy maca root powder!

“Loaded” Mashed Sweet Potatoes: Bake a sweet potato on a cookie sheet in the oven at 425 degrees for 40-60 minutes depending on the size of your potato. Flip over half way through baking. Once it is cool enough to handle, use a knife to slice the sweet potato in half from top to bottom, then use your hands to peel off the skin, placing the baked sweet potato into a small bowl (if it is baked thoroughly, the skin should peel off very easily). Using a fork, mash the sweet potato with a tablespoon of coconut oil and mix in 1 teaspoon of maca root powder. Top with additional desired toppings – typically I use hemp, chia, and/or pumpkin seeds, chopped pecans, coconut flakes, Celtic sea salt, and cinnamon. Enjoy!

“Good Moringa” Maca Mocha Smoothie: In a blender, combine the following ingredients: 6oz. milk of choice, 2oz. espresso or strong coffee (chilled), 2 Tbsp sunflower butter, 1 Tbsp hemp seeds, 1 tsp chia seeds, 1 tsp moringa powder, 1 tsp maca powder, one serving (about 4 T.) of Standard Process’s SP Chocolate Complete, and 2-3 ice cubes. Blend until desired consistency and have a great morning!

When you’re ready to give it a try, Maca Powder can be found at almost any health food store including Trader Joe’s, Dierbergs, and Whole Foods. Have fun experimenting and don’t hesitate to share some of your favorite ways to enjoy maca with your Crossroads Family!

18 Feb 2019
Food/ Nutrition, Health Permalink

You had us at Avocado.

February 18, 2019
Avocado : Superfood : Seriously good with anything!

If you could only eat one food for the rest of your life, what would it be? While this decision may be difficult to make for some people, for me it’s an easy answer – Avocados, of course!!! There are countless reasons to love this smooth and creamy, green fruit (although it is commonly categorized as a vegetable because it makes such a wonderful addition to salads). Because they are low-calorie, yet incredibly nutrient-dense, Avocados are classified as a superfood.  So let’s take a look at what makes them so super:

  1. Avocados are one of the only fruits that are high in fat. They are rich in monounsaturated fats, which help to decrease inflammation and support healthy brain function.
  • Avocados are a natural nutrient-booster! They increase the body’s ability to absorb fat-soluble nutrients such as vitamins A, D, K,  and E.
  • A single serving of this superfood  (about 1/3 of a medium size avocado) contains nearly 20 different vitamins, minerals, and phytonutrients.

Now that you know why you want to eat more avocados and the favors they are doing for your body, lets talk about a few ways to mix them into your regular meal plan! Here are a few personal favorites from our Crossroads team:

Avocado toast: Mash half an avocado with a fork and spread it on whole-grain bread or toast for a quick, nourishing breakfast. For extra flavor, sprinkle Trader Joe’s Everything But The Bagel seasoning on top!

Guacamole: Mash a couple ripe avocados in a bowl. Mix in some diced tomato, red onion, and minced garlic. Add salt, pepper, and cumin to taste and enjoy with raw veggies or plantain chips!

Salmon Avocado Salad: A delicious and nutritious spin off of traditional chicken salad – grab a bowl and mix together some salmon, avocado chunks, celery, red onion, and garlic with a quality mayo (I love using the Primal Kitchen avocado oil mayo). Add in a small splash of apple cider vinegar and your favorite seasonings. Mix and enjoy!

11 Feb 2019
Food/ Nutrition, Health, Lifestyle Permalink

Sweet Substitutions

February 11, 2019
Honey is a great substitution for white sugar in baking!

Can we agree that too much sugar is bad for our health? I could dedicate an entire blog to discussing the harmful effects of excessive sugar in the diet, and still I would only be scratching the surface. So rather than dissecting a truth you are already aware of, I want to focus instead on some simple but sweet substitutions that can be used to in your day to day culinary endeavors. If you have a sweet tooth like me, be encouraged – you don’t have to throw the baby out with the bath water!

Here are a few ideas to satisfy that desire for a sweet treat when it arises:

HONEY – Quality honey is rich in bioactive plant compounds and antioxidants. Typically, the darker the honey, the more beneficial it is to your health. Additionally, buying local honey can help alleviate allergies.

PUMPKIN – Pumpkin is low-calorie and very nutrient dense, making it a great option to naturally sweeten food. It is high in Vitamins A & C which help the body fight infection and support a healthy immune system. Lastly, because it is rich in fiber, pumpkin aids in digestion and helps keep you feeling fuller longer.

SWEET POTATO – Sweet potatoes are also a great source of Vitamin A and Vitamin C. They are high in manganese which promotes the production of collagen, an essential protein for bone and skin health. Sweet potatoes also contain natural anti-inflammatory compounds.

BANANA – Bananas area great source of potassium, an essential mineral that helps the brain stay alert and promotes a rhythmic and healthy heart. They are also high in fiber, again aiding in digestion and keeping you satiated. Lastly, because bananas are a great source of iron they are powerful agents to combat anemia and increase natural energy.

DATES – Like honey, dates are a great source of anti-oxidants, protecting your cells against harmful free radicals. Researchers also believe that dates may be advantageous to brain health, specifically aiding memory and learning. Interestingly, dates have also been shown to increase women’s ability to have natural labor by promoting cervical dilation.

While I hope these sweet suggestions make you excited to get in the kitchen and put them into practice, it is important to remember that while these foods are natural sources of sugar – and thereby contain many nutritional benefits of which normal white sugar is devoid – they are STILL sources of sugar. As such, it is important to enjoy them in moderation and thank the Lord for the natural benefits they gift to your body!

29 Jan 2019
Faith, Lifestyle, Peace Permalink

A New Heart

January 29, 2019

“I will plant a new heart and new spirit inside of you. I will take out your stubborn, stony heart and give you a willing, tender heart of flesh” (Ezekiel 36:26, The Voice).

God promises this great exchange. Old for new. Stone for flesh.

Before we can receive the fullness of what the Lord desires to give us, we must make room in our hearts by allowing Him to do some deep cleaning.

This cleaning process is rarely comfortable. In fact, it is usually quite the opposite. It can feel exhausting and invasive.

What does this promise mean for me today?

When we partner with the Lord in our health journey, desiring to bring Him honor through our pursuit of wellness, He is faithful to bring about this divine exchange. Old for new. Stone for flesh. He gives us a responsive and willing heart. When Jesus plants this new heart within us, it still takes time to grow. He gives us the seed to grow our new heart. If we bring Him an offering of faith, He will cause the seed to grow roots.

He is the gardener of our hearts. He will uproot what does not belong and what does not produce fruit. As we spend time with Jesus, He begins to prepare the soil of our hearts to receive this new seed. He will plant it. He will make it grow. Jesus promises to work out this miraculous exchange of heart. But how do we step into this promise? As beautiful as His promise is, can it really be that simple?

Jesus promises to do the heavy lifting – so what is required of us? An offering of faith. Seek Him in prayer and talk to him about our longing for a new heart. We have to ask to partner with Him and trust that He is our source of strength instead of trying to be better on our own.

23 Jan 2019
Faith, Lifestyle, Mental Health, Whole Person Care Permalink

Lifelong Student

January 23, 2019

During my last year of college, I battled a severe case of senioritis. It seems like the closer I got to graduation, the more difficult it was to find the motivation to stay diligent in my studies. However, since graduating, I have ironically had an insatiable desire for learning. Every day I find more topics that pique my interest and I feel a constant urge to be studying and growing in knowledge.

As Christians, I think God desires us to be students all of our lives. When we look at life through the lens of a student, we begin to see that God is constantly teaching us and revealing more of himself through the world around us. Colossians 3:9-10 speak to God’s desire for us to be renewed and transformed by the knowledge we acquire: “Do not lie to each other, since you have taken off your old self with its practices and have put on the new self, which is being renewed in knowledge in the image of its Creator” (NIV).

People often say knowledge is power. It is also said that with great power comes great responsibility. For the past week, I have spent time reconciling these two statements with the truth in Colossians 3 which emphasizes that as we grow in knowledge and become students of His truth surrounding us, we enlarge our capacity to reflect His image. During my contemplation, the Lord led me to another verse that I found to be a beautiful compliment to the truth in Colossians: “Now all of us, with our faces unveiled, reflect the glory of the Lord as if we are mirrors and so we are being transformed into His same image from one radiance of glory to another, just as the Spirit of the Lord accomplishes it” (2 Corinthians 3:18, The Voice). As I pondered all of these words, I found the Lord highlighting two key points regarding His heart for knowledge.

Our knowledge transforms us from the inside out. As it enters our mind, and begins to take root in our hearts, the knowledge we gain is reflected through the change it provokes within us. We become reflections of the knowledge we pursue as the Lord unveils our faces. God desires for the knowledge we acquire to produce an inward growth that is displayed outwardly by the way we live. In this way, our learning is evidenced by the fruit it produces.

Knowledge calls us to action and increases our impact. I believe the infamous words of Maya Angelou capture this thought in a beautiful way: “Do the best you can until you know better. Then when you know better, do better.” As we grow and mature, the Lord is continually teaching us more about himself through His word and His creation surrounding us. Just as we graduated from one grade to the next in school with each year’s curriculum building upon the next, the Lord is also training us up in knowledge. As he takes us from one grade to the next by revealing more of himself through the knowledge we attain, He also provides us with more opportunities to display and practically apply what we have learned.

Our knowledge changes us, transforms us. As we remove the veil of naivety and continue to grow in knowledge, we deepen our capacity to reflect the glory of Christ to the world around us. It is of utmost importance that we seek to nurture this invitation to grow in knowledge, allowing the Lord to reveal more of Himself to us. What are you studying, friends? What is the Lord teaching you?

14 Jan 2019
Faith, Lifestyle Permalink

Change is a Process

January 14, 2019

These two things I have learned to be true about change: Change is hard. Change is a process. Moreover, I believe change is hard because it is a process. But why? What is so hard about process?

Processes take time. Time requires patience.  And patience demands faith. In the world of instant gratification that we live in, these essential ingredients of the process – time, patience, faith – can be hard to come by. Before we set out seeking to create change in any area of our lives, however, it is important that understand the recipe for process. Otherwise, we set ourselves up to be sorely disappointed.

Consider this scenario: If I were to plant a tomato seed in my garden one day, and expect to a have fully grown, ready-to-eat harvest later the next day when I returned to assess the progress of my new tomato plant, people would tell me I was crazy for thinking I would find ripe tomatoes so quickly. This may be a silly example, but if I would not expect to see my garden grow overnight, why would I assume that my body, mind, or spirit is capable of such an expedient transformation?

We live in a culture that worships efficiency, always exhorting “bigger, faster, stronger!” It’s easy to fall into this cultural stream and get swept away in a mindset of immediacy while seeking improvement. However, if we take a step back to reflect on the object lessons surrounding us, we will realize we serve a God of process. Whether it be a majestic oak tree, a beautiful head of long hair, a doctorate degree, or the finest wines and aged cheeses, all of these things are valued for the process they undergo. Similarly, as we allow ourselves to become products of the process, we add increasing value to the change we experience physically, mentally, and spiritually.

Many of us are desiring to make positive changes in our lives this time of year. While the world may measure success strictly by outward results and how efficiently we achieve them, Kingdom success is measured differently. It focuses on inward results and the faith we cultivate as we exemplify God-honoring self-discipline and patiently embrace the process. In Philippians 3:12, Paul writes, “I’m not there yet, nor have I become perfect; but I am charging on to gain anything and everything the Anointed One, Jesus, has in store for me – and nothing will stand in my way because He has grabbed me and won’t let me go” (The Voice). Paul humbly acknowledges the reality of the process. Even though he is wholeheartedly sprinting after becoming his best self for God’s glory, He acknowledged that his success is not only possible, but inevitable when Christ has hold of his life.

Earlier this week, I read a blog post by Wes Scheu with Revelation Wellness that I believe echoes Paul’s heart quite beautifully. The author shared this truth: “The world around us revolves around the instant, the big, the noisy, and tries to find the fastest way to “self-actualize”. God’s way is different. His way is far better, quieter, kinder, and focuses our hearts on who he is instead of who we are.”

Let us become lovers of the process and share in the joy of our Lord, knowing that as we patiently embrace the slow nature of change and exercise our faith, we will reap an abundant harvest.

 

07 Jan 2019
Faith Permalink

Open Hands, Open Heart

January 7, 2019

We cannot expect to live with Christ unless we are willing to die with Him first.

This truth is hard to swallow. It is one that I wish I could gloss over while reading my Bible, never allowing the weight of it to sink in. Of course, I desire to live with Christ, to share in His glory and experience the fullness of joy that He promises when we enter into fellowship with Him. But dying with Him… that part of the promise doesn’t exactly elicit the same excitement.

Romans 6:4 speaks to this dichotomous reality. “Sharing in his death by our baptism means that we were co-buried and entombed with him, so that when the Father’s glory raised Christ from the dead, we were also raised with him. We have been co-resurrected with him so that we could be empowered to walk in the freshness of new life” (Romans 6:4 TPT).  I was recently blessed to experience this divine exchange take place in my own over the past year. Through the hardship of an unforeseen broken relationship, the Lord taught me firsthand what it means to participate in His death – to choose to surrender all control and place my trust only in His sovereign leadership. Very honestly, this dying to myself was a painful process. It hurt to lay down the reigns of control that I attempted to hold in clenched fists. I knew the Lord wanted to change the posture of my heart.  He wanted me to leave behind my familiar posture of grasping, striving, and controlling, and exchange it to reflect His posture of arms wide open – a posture of trust, surrender and freedom.

Just as attempting a new stretch can cause soreness in the stiff areas of the body, changing my heart posture felt awkward and painful most days as I learned to flex spiritual muscles that had been long neglected or undiscovered. But in the midst of my discomfort, I found that what I received by opening my hands and my heart to the Lord far outweighed the pain of letting go of my perceived control. By surrendering my life and participating in His death by letting my plans go, I received the resurrection power of Christ and the new, abundant life He had been offering to me all along. I could not know the true depth of His strength until I trusted Him enough to give up my own.

As we move into 2019, I pray that you would experience the beautiful truth of Romans 6:4 firsthand in your own life. In what way is the Lord calling you to exchange your strength for His? As you pray into this question specifically and strategically, the Lord will make His desires known to you. It’s so easy to keep moving forward in our own ways at our own pace, simply because it is all we have ever known. But when we break our stride and take some time to seek the Lord, He is faithful to speak into our lives. Ask Him how He wants to change your posture this year – physically, mentally, and spiritually. Do not be afraid to die with Him, my friend. His arms are outstretched with new life. I cannot promise you it will be comfortable, but I DO promise you it will be worth it.

03 Jan 2019
Holidays & Health, Lifestyle Permalink

New Perspective for the New Year

January 3, 2019

As a goal-setting, progress tracking, schedule-making, resolution-loving guru, New Years has always been a favorite holiday of mine.  As a kid, I loved New Years because it meant I got to stay up past my bedtime to join in the celebration. Now, this disruption to my sleep schedule is ironically my least favorite part about the holiday! Still, I buzz with excitement as I anticipate the New Year to come, inspired by the fresh start that it brings.

As we look ahead to 2019, many of us (myself included) are eagerly considering the areas in our lives that we desire to improve and the habits we aspire to cultivate. In the past, I have made many goals and resolutions in the dawning of the New Year. While some of my efforts have proven to be more successful than others, I have learned valuable lessons from my successes and failures alike. I am a strong believer that the Lord does not teach us things purely for our own benefit, but also for the benefit and edification of those in our community. In light of this conviction, allow me to humbly share some truth the Lord has gracious revealed to me through my own journey of personal development.

 

  1. Start by focusing on ONE THING instead of trying to do a lifestyle overhaul. It’s easy to get overly ambitious and try to take on too many improvements at once. While discussing this temptation to overhaul with one of my mentors, she shared with me an eye-opening statistic: When we set out to change or create just one habit, our chances for success are on average about 80%. However, when we add just one more habit, trying to pursue both at the same time, our chances of success drop to 20%. Wow! When you spread your attention between too many pursuits, often times you are unable to stick with all of them for very long. Even if you are able to maintain all of them for a period of time, you are incapable of performing them with as much excellence as you otherwise would be if you were to focus on mastering one goal at a time.
  2. Consider your WHY before starting. Let me share a personal example: When I was thirteen, I finally mustered up enough motivation to commit myself to the goal of losing weight. I had battled with my low self-esteem and poor body image for many years and even in my young age, these insecurities regarding my appearance produced intense fear. I was fearful that unless I changed my physical self, I would be seen as unlovable. I was often told I had a beautiful heart, and I believed it to be true, but I was terrified that this beautiful heart would never have the chance to be discovered or appreciated if people did not want to take the time to get to know me because they rejected my physical appearance. It was from this place of fear and self-disgust that I put a stake in the ground and set out on my goal of losing weight. Six months later, I had lost 45 pounds. But as the initial thrill and excitement of this accomplishment wore off and my new size became my new normal, I realized that the way I had gone about this pursuit to lose weight only served to reinforce the distorted belief that I am only lovable when I look a certain way. Thankfully, as my health journey has continued, the Lord has dramatically renovated my heart and He has dismantled this belief by shining the light of His truth on His unconditional love for me. From this experience I learned the importance of reflecting on my source of motivation. Sometimes we get so focused on what we want to change that we never take time to consider the reason why we want to change. Before we invest our time and resources in a goal, we need to dig into what beliefs are tied to the results we are desiring.
  3. Commit you plans to the Lord. Proverbs 16:3 instructs, “Whatever you do, do it as service to Him, and He will guarantee your success” (The Voice). So often we set out to pursue a goal, and quickly find ourselves running out of steam to keep moving forward. However, when we hit this wall, we should not be surprised. We are finite beings and as such we have a limited amount of strength and perseverance to draw from on our own. Yet, when we partner with the Holy Spirit in prayer, we have the ability to draw strength from the well that never runs dry. It delights our Father’s heart when we talk to Him about our passions and desires. As we talk with Him, He will bring fresh inspiration and direction as we continue in our pursuits. When we act from a heart motivated by love for the Lord and a desire to please Him, we gain access to the immeasurable power of the Holy Spirit, and with this weapon we cannot lose the battle.

It is my prayer that the Lord would add His understanding to these lessons that He has taught me and that you would be blessed in all your pursuits of the coming New Year!

 

27 Dec 2018
Holidays & Health, Spiritual Warfare Permalink

Holiday Greetings – A Message from Dr. Keen

December 27, 2018

 

For Nothing is Impossible with God – Luke 1:37

As I kid, I was blessed with Christmas’s that were idyllic. Lots of family gatherings, incredible food made by grandmothers, and parents who knew and were able to create an atmosphere of Christmas magic. However, as I grew up and began to see the world as it really is, Christmas seemed fake at times. An impossible season of gift buying, dessert making and trying to be eternally happy even though my life may not be happy right then. I would get frustrated: want to avoid parties, gift giving and merry making.

BUT GOD.

Without the message of the Gospel, Christmas is an imposter. A brightly colored and beautiful box that is merely empty inside. Christ came for us BECAUSE we need help. He knows we try to look good on the outside because we feel empty, not enough, and lonely on the inside. He came for the lowly. And the best way to show us his never-ending, over the top love for even the smallest person was to abandon his role as GOD and come to the poorest, most humble location (a feeding trough) as the most helpless creature – a new born baby.

This is not just a story for today. This is a story for EVERY DAY. And his love is so great for you that you cannot disappoint him. So no matter where your heart is today – happy, sad, grieving, lonely, elated, stoic, protective, painful – take a moment to sit down, close your eyes, and breath deeply in and out. Ask God to show himself to you. He wants to and he will!

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Crossroads Family Chiropractic
12401 Olive Blvd., Suite 103
Creve Coeur, MO 63141
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