Winter in Richmond, Minnesota, brings picturesque snow-covered landscapes, but with that beauty comes the inevitable task of shoveling. While clearing your driveway and sidewalks is necessary, improper technique and post-shoveling habits can wreak havoc on your spine. One of the worst things you can do after shoveling? Crank up your car seat heater and sit down without stretching or recovering properly.

The Hidden Dangers of ShovelingShoveling is an intense, full-body workout that puts stress on your spine, leading to subluxation—a condition where spinal joints become misaligned, causing nerve pressure, inflammation, and tissue damage. While subluxation is commonly associated with back pain, it can also affect other areas controlled by spinal nerves, such as digestive function, reproductive health, and even circulation.

Why Heated Seats Can Make It WorseAfter an exhausting session of shoveling, many people jump into their cars and blast the seat heaters, thinking it will relax their muscles. However, this is one of the worst things you can do! Sudden exposure to heat immediately after intense physical exertion can worsen inflammation, increase swelling, and deepen tissue damage.

Instead, follow this golden rule for car seat heaters:

• Warm your seat BEFORE you get in.
• Turn it off once you're seated.
• Let your muscles recover naturally before applying sustained heat.

Pre- and Post-Shoveling Stretches for Spinal ProtectionA few simple stretches before and after shoveling can help prevent injury and improve endurance.
Before Shoveling:

• Cat-Cow Stretch: Loosens up the lower back and promotes spinal flexibility.
• Hip Flexor Stretch: Prepares your core and lower body for the repetitive bending motion.
• Arm Circles & Shoulder Rolls: Engages your upper body for the lifting action.

After Shoveling:

• Child’s Pose: Helps stretch the lower back and alleviate compression.
• Seated Spinal Twist: Aids in realigning your spine after prolonged twisting motions.
• Hamstring Stretch: Reduces strain on the lower back by lengthening tight leg muscles.

Why Regular Chiropractic Care is EssentialIf you find yourself sore, stiff, or dealing with pain after shoveling, it’s time to get proactive with your spinal health. Regular chiropractic adjustments help: ✅ Restore proper spinal alignment ✅ Reduce inflammation and prevent long-term damage ✅ Improve endurance and resiliency for physical activities ✅ Prevent nerve interference that could cause hidden health issues beyond back pain
Don’t Wait for a Crisis – Act Now!Pain and discomfort don’t always show up immediately, but waiting until you’re in severe pain is not the answer. Proactive chiropractic care ensures your spine is functioning optimally before issues arise. Schedule your adjustment today and keep your body strong all winter long!
📅 Book an appointment now: Existing Patient    New Patient
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☎ Have questions? Call us at: 320-321-0166
Your spine works hard for you—take care of it, and it will take care of you. See you in the office soon!

Boost Your Body’s Natural Defense with Chiropractic Care
Your immune system is your body’s first line of defense against illness, and maintaining a strong immune response is essential for overall health. But did you know that chiropractic care plays a vital role in supporting your immune function?
At Regional Health Center, we focus on whole-body wellness, ensuring your spine and nervous system are in alignment to keep your immune system working optimally. This week, we’re diving into how chiropractic care influences immunity and what steps you can take to strengthen your body’s natural defenses.

How Your Spine Affects Your Immune SystemYour immune system and nervous system are intricately connected. The nervous system controls every function in your body—including immune responses—by regulating communication between the brain and the rest of the body.
When spinal misalignments (subluxations) occur, they can interfere with nerve signals, creating stress and dysfunction in the immune system. Chiropractic adjustments help remove these interferences, allowing the body to function at its best.
Research-Backed Benefits of Chiropractic & ImmunityScientific studies have shown that chiropractic adjustments can enhance immune function:

• 🦠 A study published in the Journal of Manipulative and Physiological Therapeutics found that chiropractic adjustments boost white blood cell count, which is crucial for fighting infections. (1)
• 🧠 Another study highlighted how reducing spinal misalignments can lower cortisol levels, reducing chronic stress, which weakens immunity. (2)
• 💪 Research from the University of Lund in Sweden found that chiropractic patients had a 200% greater immune competence than those who did not receive care. (3)

Simply put, when your spine is aligned, your nervous system functions optimally, reducing stress on your immune system and allowing it to protect you more effectively.

Testimonial: How Chiropractic Helped Boost Immunity"Since starting chiropractic care, I’ve noticed that I don’t get sick as often, and when I do, I recover much faster. My seasonal allergies have also improved, and I just feel better overall!" – Sarah M.
Sarah’s experience is not uncommon. Many of our patients report fewer colds, improved energy levels, and better overall well-being after consistent chiropractic care.

Action Steps: Strengthen Your Immune System TodayHere’s what you can do to support your immune health naturally:
✅ 1. Schedule a Chiropractic AdjustmentRegular chiropractic care helps keep your nervous system functioning optimally, allowing your immune system to do its job.

• New Patients: Book Your First Appointment
• Existing Patients: Schedule Your Next Adjustment

🍊 2. Support Your Immunity with the Right SupplementsAt Regional Health Center, we recommend our Immune Support Protocol on Fullscript to give your body the nutrients it needs:

• Metagenics Ultra Potent-C – A high-dose vitamin C formula for powerful immune support.
• Metagenics UltraFlora Immune Booster Probiotic – Supports gut health, which is essential for a strong immune system.
• Zero Sugar Vitamin D3 Gummies – Helps regulate immune response and reduce inflammation.
• Zinc Liqui Drops – Essential for immune cell function and fighting infections.

🏃 3. Move Your Body DailyRegular movement—whether it’s stretching, walking, or yoga--stimulates the lymphatic system and helps flush toxins from your body.
🛌 4. Prioritize Sleep & Stress Management

• Aim for 7-9 hours of quality sleep each night.
• Incorporate deep breathing, meditation, or chiropractic care to reduce stress levels.

Ready to Strengthen Your Immune System Naturally?If you’re looking for a proactive approach to health and wellness, chiropractic care is a safe, natural, and effective way to support your immune system.
📅 Schedule your appointment today!

• New Patients: Book Your First Visit
• Existing Patients: Schedule Here

Let’s keep your immune system strong, resilient, and ready to protect you year-round! 💪✨

References

1. Brennan PC, et al. "Enhanced Phagocytic Cell Respiratory Burst Induced by Spinal Manipulation." J Manipulative Physiol Ther. 1991.
2. Teodorczyk-Injeyan JA, et al. "Increased Spinal Manipulative Therapy Reduces Proinflammatory Cytokines." J Manipulative Physiol Ther. 2010.
3. Havens B, Lund University Study on Chiropractic & Immune Competence, Sweden, 1994.

Embrace the New Year as an opportunity for self-transformation. Often, we make promises to ourselves but struggle to follow through amidst our busy lives and other priorities. We tend to neglect self-care and self-love. However, you are the only one who truly understands your body, its needs, and what brings you joy.

We're aware that our bodies thrive on wholesome nutrition and regular physical activity, yet we often relegate our health to the sidelines. But let's ponder this: without good health, how can we keep up with our kids or, better yet, our grandkids? How can we travel or enjoy our favorite activities? It's time to prioritize our health because, ultimately, it's the foundation for a fulfilling life.

You might be hesitant, wanting to focus on other things rather than your health. But consider this – small changes can yield significant results. A single change can lead to a cascade of positive transformations, eventually becoming a lifestyle. Perhaps it starts with a new activity like swimming, dancing, or hiking. Maybe it begins with cutting out sugary drinks or unhealthy snacks.
​
Remember, everything in life requires time and effort, but it all starts with taking that first step. Are you ready to take that first step toward a healthier, happier you?

​Gluten Free Thai Chicken Wraps
Ingredients
Grilled Chicken Thighs

• 1 pound boneless & skinless chicken thighs
• 2 tablespoons Robust Extra Virgin Olive Oil
• 1/4 cup coconut aminos
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 2 teaspoons sesame oil
• 1 tablespoon ginger grated
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

Dipping Sauce

• 1/4 cup creamy cashew butter (see notes)
• 2 tablespoons coconut aminos
• 1 tablespoon rice vinegar
• 1 teaspoon honey
• 2 tablespoons Robust Extra Virgin Olive Oil
• 1-2 tablespoons warm water (see notes)

Wraps

• 1/4 small red cabbage thinly sliced or julienned
• 1/2 cup red bell pepper diced
• 1/2 cup yellow bell pepper
• 2 carrots shredded
• 1 cup fresh spinach
• 1/4 cup fresh cilantro roughly chopped
• 1/4 cup green onions thinly sliced
• 1/4 cup roasted cashews roughly chopped

Instructions

1. Mix all of the chicken marinade ingredients together in a bowl. Add the chicken thighs along with the marinade to a large Ziploc bag or into a shallow container so the chicken can be fully submerged. Let marinate for at least 30 minutes or overnight in the refrigerator.
2. Meanwhile, prepare the dipping sauce. In a small bowl, combine all of the sauce ingredients. Add the 1 tablespoon of warm water last and mix until smooth throughout. If you’d like the sauce a bit thinner, add another tablespoon of water and set aside.
3. Once you are ready to cook the chicken, turn the grill on to preheat to 450 degrees Fahrenheit. Once it has reached temperature, grill chicken thighs on the hot spots (hottest parts of the grill) for about 6-7 minutes per side.
4. I like to brush more marinade each time I flip the thighs and add a little more at the end when they are done cooking as well. They are all finished once the internal temperature has reached 165 degrees Fahrenheit. Remove from the grill and set on a plate or board. Cut into bite-size chunks and set aside.
5. Prepare the wraps. Divide the chicken mixture into 2-4 tortilla wraps or shells evenly. Layer the red cabbage, bell peppers, carrots, spinach, cilantro, green onions, and roasted cashews into the wraps as well. Top off with as much dipping sauce as you’d like or serve it on the side.

Notes
You can use a creamy almond butter or peanut butter in its place.
Start by adding 1 tablespoon of water and mix until smooth throughout. If you'd like your sauce thinner, add another tablespoon.

Basic Gluten Free Pizza Dough
EQUIPMENT

• Stand mixer with paddle attachment or Food processor with steel blade
• Pizza stone (recommended)

INGREDIENTS

• 3 cups Bob’s Red Mill Gluten free pizza dough, plus more for sprinkling (See Recipe Notes)
• 1 tablespoon instant yeast
• 1 ½ teaspoons granulated cane sugar
• 1 ½ teaspoons celtic sea salt
• 1 ⅛ cups (9 ounces) warm water (about 95°F) (See Recipe Notes)
• 4.5 tablespoons (63 g) extra-virgin olive oil (plus more for brushing)
• Your favorite pizza toppings (don’t use processed meat, Use ground hamburger/turkey)

INSTRUCTIONS
MAKE THE PIZZA DOUGH.

1. In the bowl of your stand mixer fitted with the paddle attachment or your food processor fitted with the metal blade, place the flour, yeast, and sugar, and whisk to combine with a separate, handheld whisk. Add the salt, and whisk again to combine well.
2. Add the water and olive oil, and mix on medium speed in your stand mixer or pulse in your food processor until the dough begins to come together.
3. Turn the mixer to high speed or your food processor on and process until the dough is no longer a ball but has begun to appear whipped (about 3 minutes).
4. Transfer the dough to an oiled container with a tight-fitting lid or a greased bowl, spray lightly with cooking oil spray, and cover tightly.
5. Place in a warm, draft-free area to rise until it’s about 150% of its original volume (about an hour), or refrigerate the dough for up to 3 days.
6. When you’re ready to make the pizza, place a pizza stone or overturned rimmed baking sheet in the oven and preheat it to 400°F.
7. If you’ve refrigerated the dough, work with it straight from the refrigerator. If you haven’t, place the tightly sealed dough in the refrigerator to chill for at least 15 minutes before working with it, as it’s easiest to work with when it’s chilled.
8. To make pizza, place the dough on a lightly floured surface and sprinkle the top lightly with a bit more flour. Knead the dough a bit until it’s smoother, then divide it into two equal portions. Cover the unused portion, so it doesn’t dry out.
9. Roll the other half on the floured surface with a rolling pin, moving the dough frequently to prevent sticking. Sprinkle very lightly with additional flour as necessary.
10. Create a smooth edge around the perimeter of the dough by pressing the edges with one hand toward the palm of your other.

BAKE THE PIZZA.

1. Transfer the dough to a large piece of unbleached parchment paper and brush the top of the dough generously with olive oil. Using a pizza peel or other flat surface like a cutting board, transfer the dough to the pizza peel or baking sheet in the preheated oven and bake it plain for 5 to 7 minutes, or until the crust has begun to crisp on the underside.
2. Remove the crust from the oven using a pizza peel or large spatula. At this point, the parbaked crust can be cooled completed, wrapped tightly and frozen for at least one month. Simply defrost at room temperature, and then continue with the recipe as written.
3. To continue preparing the dough, add your favorite toppings to the parbaked crust, and return the pizza to the hot oven until any cheese is melted and the edges have browned and puffed (another 5 to 7 minutes).
4. Remove the pizza from the oven using a pizza peel or large spatula, and allow it to set for 5 minutes before slicing and serving.

5 Mix & Match Mason Jar Salad recipes
Ingredients

• 1-2 chicken breasts (depends on how many jars you're making – 1 breast per two jars is standard)
• 1 cup quinoa (dry)

Tex Mex salad jars

• chicken
• cherry tomatoes, sliced
• red onion, diced
• grated violife cheddar cheese
• lettuce, chopped

Tex Mex dressing

• 1 tbsp olive oil
• 1 tbsp lime juice
• 1 clove garlic, minced
• 1 tsp chili powder
• 1/2 tsp cumin
• 1 pinch each salt and pepper

Greek salad jars

• chickpeas
• cucumber
• cherry tomatoes, sliced
• red onion, diced
• baby spinach

Greek dressing

• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 clove garlic, minced
• 1 tsp oregano
• 1 pinch each salt and pepper

Caprese salad jars

• quinoa
• cherry tomatoes, sliced
• violife mozzarella cheese
• red onion, diced
• baby spinach

 
Balsamic dressing

• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1 pinch each salt and pepper

Ranch salad jars

• chicken
• cucumber
• cherry tomatoes, sliced
• grated cheddar cheese
• lettuce, chopped

Ranch dressing

• Organic Sour Cream
• Dill
• Parsley
• Onion Powder
• Garlic Powder
• Chives

Green goddess salad jars

• chickpeas
• quinoa
• cucumber
• Sugar Snap Peas
• spinach

Green goddess dressing

• 1 tbsp olive oil
• 1 tbsp lime juice
• 1 tbsp packed cilantro or parsley, finely chopped
• 1 tbsp sour cream
• 1 clove garlic, minced
• 1 pinch each salt & pepper

Instructions

• Cook make-ahead ingredients: Bake chicken breasts with a little bit of olive oil, salt & pepper in a 400 F for 20 min. When cooled, dice up into 1-inch pieces. Meanwhile, make quinoa in a rice cooker – combine 1 cup quinoa with 2 cups water and cook until all liquid is absorbed.
• Mix together dressing of choice – you can use the homemade versions listed above or store-bought versions to save time. Each salad jar should require only 1-2 tbsp of dressing.
• Add dressing of choice to the bottom of a 16-oz mason jar. Layer in ingredients of choice in order of what is listed. For instance, for the Mexican jars, add in chicken, cherry tomatoes, red onion, cheese and lettuce to the jar in that order.
• Jars will keep in fridge up to 4 or 5 days. For easy meal prep, cook chicken and quinoa ahead of time up to 24 hours in advance so all you have to do is assemble. 
• Serve by shaking mason jar so dressing gets distributed, then dump in a large bowl to eat. Enjoy!

Overnight Oats
Ingredients:
Base Recipe

• ½ cup whole rolled oats
• 1 tbsp chia seeds
• ½ tsp honey
• Pinch of sea salt
• 2/3 cup unsweetened almond milk

Variations
Apple Pie

• 2 tbsp unsweetened applesauce
• ¼ tsp cinnamon or apple pie spice
• Diced apple
• Chopped pecans
• Cinnamon Apples

Peach Crisp

• Peach slices
• Granola

PB & J

• Chia Jam
• Peanut Butter
• Chopped Strawberries
• Raspberries
• Chopped peanuts

Chocolate Banana Bread

• ½ banana, mashed
• 1 tsp cinnamon
• Pinch nutmeg
• Banana Slices
• Chopped Walnuts
• Chocolate chips

Instructions:

1. Make the base recipe: In a Mason jar or other lidded jar, place the oats, chia seeds, honey, and salt. Add the almond milk and stir until the mixture is well combined and there are no clumps of chia seeds at the bottom of the jar. Cover and refrigerate, or for up to 5 days
2. In the morning, top with your desired toppings and serve with drizzles of honey.
3. For apple pie overnight oats, stir the applesauce and cinnamon into the overnight oat base. Refrigerate overnight. In the morning, top with diced apple, chopped pecans, and cinnamon apples and drizzles of honey, if desired.
4. For peach crisp overnight oats, make the plain overnight oat base. Refrigerate overnight. In the morning, top with peach slices, granola and drizzles of honey, if desired.
5. For PB&J overnight oats, make the plain overnight oat base. Refrigerate overnight. In the morning, top with chia jam, peanut butter, chopped strawberries, raspberries, and chopped peanuts
6. For chocolate banana bread overnight oats, stir the mashed banana, cocoa powder, cinnamon, and nutmeg into the overnight oat base. Refrigerate overnight. In the morning, top with banana slices, chopped walnuts, chocolate chips, and drizzles of honey if desired.

Notes:
Chia Jam Recipe

• 1 pound strawberries
• ½ tsp fresh lemon juice
• 1 tsp honey
• Pinch of sea salt
• 3 tbsp chia seeds

Place the strawberries, lemon juice, honey, and salt in a small saucepan over low heat. Cook, stirring occasionally, for 3 to 5 minutes, or until softened. Use a fork or a potato masher to mash the strawberries, keeping a few a little chunky. Remove from the heat and stir in the chia seeds. Transfer to a jar and let cool, uncovered, at room temperature, then cover and chill in the fridge.