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Trouble Sleeping? -Reasons You May Be Waking Up at Night

4/4/2025

Trouble Sleeping? Why You Might Be Waking Up at 3 AM
You know the drill—you wake up at 3:00 AM again, staring at the ceiling while the rest of the world sleeps. If this sounds familiar, welcome to the 3 AM Club—you’re not alone.
A surprising 35.5% of people wake up during the night at least three times per week, according to one U.S. study. But what’s actually going on, and why is it so common to wake up at this oddly specific time?
Let’s explore a few possible reasons—and what you can do to finally sleep through the night.

💭 Why 3 AM? The Theories Behind the Wake-Up CallBefore diving into solutions, it’s helpful to understand a few theories that might explain this early-morning disruption.
🧬 1. Ancestral Sleep PatternsOur ancestors followed the sun, sleeping in two phases: a "first sleep" and "second sleep." Sleep historian Roger Ekirch, PhD, found that segmented sleep was once completely normal. So, a 3 AM wake-up might just be a modern reflection of our biological rhythm.
🌙 2. Sleep CyclesYou naturally move from deep sleep into lighter REM sleep in the early hours. Brief awakenings are normal during REM—but you’re more likely to remember them if they happen at 3 AM, when you’re in that lighter stage.
💢 3. Hormonal ImbalancesHormones play a major role in sleep. For menopausal women, hot flashes can be a clear culprit. But hormone imbalances in general—including stress hormone fluctuations—can disrupt sleep. A sluggish liver, which metabolizes hormones, might also be partly responsible.
🍬 4. Blood Sugar FluctuationsYour liver regulates blood sugar throughout the night by releasing stored glycogen. But if stores are low, your brain may trigger the release of cortisol to restore balance--hello, 3 AM alertness. While a snack might help in the moment, persistent blood sugar-related sleep issues should be discussed with a healthcare provider.

🛌 Sleep Hygiene Tips to Improve Your RestWhatever the cause of your middle-of-the-night wake-up calls, getting back on track starts with solid sleep hygiene. Try these tips:

🕗 Go to bed and wake up at the same time each day
📵 Avoid blue light and screens at night
☕ Limit caffeine and alcohol in the evening
🥗 Skip late-night snacks
🏃‍♀️ Get daily movement or exercise
❄️ Keep your bedroom cool and dark
🧘‍♂️ Practice stress-reducing techniques like deep breathing or meditation

Improving your sleep habits can make a real difference in how often you wake up and how easily you fall back asleep.

💤 Still Struggling? Help Is AvailableIf your sleep troubles persist or are interfering with daily life, it’s worth speaking to a healthcare professional. Chronic sleep disruptions can impact everything from hormone regulation to weight management and mental clarity.
Metagenics offers high-quality formulas designed to support your body’s natural sleep cycle:

🧘‍♀️ MetaRelax and Tran-Q® Sleep – for occasional sleeplessness
🌙 MetaSleep™ – for falling asleep and staying asleep

You deserve restful, restorative sleep. Don’t settle for being a lifelong member of the 3 AM Club.

Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider for guidance specific to your needs.

Want more wellness tools like this?
👉 Check out our Meal Planning App for personalized, hormone-supporting nutrition.

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MAGNESIUM'S Role in Wellness

3/14/2025

The Marvels of Magnesium: A Comprehensive Guide to its BenefitsMagnesium is an essential mineral that plays a vital role in various physiological functions within the body. Despite its significance, many individuals often overlook the importance of maintaining adequate magnesium levels. In this comprehensive guide, we'll explore the benefits of magnesium and why it's crucial for overall health and well-being.
Magnesium and Energy Production: Magnesium is a key cofactor in over 300 enzymatic reactions involved in energy metabolism. It helps convert food into energy and plays a crucial role in the synthesis of adenosine triphosphate (ATP), the primary energy currency of the cell. Adequate magnesium levels are essential for optimal energy production, supporting physical performance and combating fatigue.

Supports Bone Health: Magnesium is an integral component of bone tissue, contributing to bone density and strength. It works synergistically with calcium and vitamin D to maintain bone health. Research suggests that magnesium deficiency may impair bone formation and increase the risk of fractures. By ensuring sufficient magnesium intake, individuals can promote skeletal integrity and reduce the risk of bone-related disorders.

Muscle Function and Relaxation: Magnesium plays a crucial role in muscle function, acting as a natural muscle relaxant. It regulates muscle contractions and helps prevent muscle cramps and spasms. Additionally, magnesium facilitates the transport of calcium ions across cell membranes, promoting muscle relaxation after contraction. Athletes and individuals engaged in strenuous physical activities can benefit from magnesium supplementation to support muscle function and recovery.

Promotes Heart Health: Maintaining optimal magnesium levels is essential for cardiovascular health. Magnesium helps regulate heart rhythm, muscle contraction, and blood pressure. It supports the relaxation of blood vessels, which helps lower blood pressure and improve circulation. Studies have shown that magnesium deficiency is associated with an increased risk of cardiovascular diseases, including hypertension, stroke, and heart attacks. By incorporating magnesium-rich foods or supplements into their diet, individuals can promote heart health and reduce the risk of cardiovascular complications.

Stress and Mood Management: Magnesium plays a crucial role in neurotransmitter function and mood regulation. It acts as a cofactor for enzymes involved in the synthesis of neurotransmitters like serotonin, which helps regulate mood and alleviate stress. Adequate magnesium levels have been linked to supporting improved mood, reduced anxiety, and enhanced resilience to stress. Conversely, magnesium deficiency may contribute to mood disorders, including depression and anxiety. By ensuring sufficient magnesium intake, individuals can support mental well-being and enhance stress resilience.

Supports Blood Sugar Levels: Magnesium plays a significant role in glucose metabolism and insulin sensitivity. It helps regulate insulin secretion and facilitates the uptake of glucose into cells, promoting stable blood sugar levels. Research suggests that magnesium deficiency may impair insulin action and increase the risk of insulin resistance and type 2 diabetes. By maintaining optimal magnesium levels through diet or supplementation, individuals can support glycemic control and reduce the risk of diabetes-related complications.
In conclusion, magnesium is a multifaceted mineral with diverse benefits for your overall health and well-being. From energy production and bone health to heart function and stress management, magnesium plays a crucial role in numerous physiological processes. However, many individuals may not meet their daily magnesium requirements through diet alone, making supplementation a convenient and effective option. By prioritizing magnesium intake and ensuring adequate levels, individuals can optimize their health and vitality for a happier, healthier life!
Natural Sources of Magnesium: SPINACH - CASHEWS - BROCCOLI - BANANAS - TOMATOES

VISIT OUR SUPPLEMENT SITE FOR HIGH QUALITY MAGNESIUM: RHC (USE CODE: ssdrjennifer for a discount)

Balancing Women’s Hormones During Menopause: How Chiropractic Care Can Help

2/20/2025

Menopause is a natural phase in every woman’s life, but the hormonal shifts that come with it can bring uncomfortable symptoms such as hot flashes, mood swings, fatigue, weight gain, and joint pain. While conventional medicine often relies on hormone replacement therapy (HRT), chiropractic care offers a natural approach to hormone balance, pain relief, and overall well-being.
If you’re experiencing menopause-related discomfort, keep reading to learn how chiropractic adjustments, nutrition, and self-care can support your body through this transition.

Hormonal Changes During Menopause
Menopause typically occurs between the ages of 45-55 and is marked by a decline in estrogen and progesterone production. These hormonal shifts can affect:
Nervous System Regulation: Mood swings, anxiety, and sleep disturbances. Metabolism & Digestion: Weight gain, bloating, and sluggish metabolism. Joint & Muscle Health: Increased inflammation, stiffness, and discomfort. Bone Health: Estrogen protects bones, and its decline can lead to osteoporosis. By addressing spinal health and nervous system function, chiropractic care helps your body adapt to these changes more smoothly.

How Chiropractic Care Supports Hormonal Balance
Chiropractic adjustments restore alignment and optimize nervous system function, which directly influences the endocrine system—the system responsible for hormone regulation. Here’s how chiropractic care benefits menopausal women:
✅ Supports the Nervous System – Spinal misalignments can put pressure on the nerves that regulate hormone production. By removing interference, the brain communicates more effectively with the body, helping balance estrogen, progesterone, and cortisol levels.
✅ Improves Sleep & Reduces Hot Flashes – Chiropractic adjustments help regulate the autonomic nervous system, reducing stress and improving sleep cycles, which can lessen night sweats and hot flashes.
✅ Relieves Joint & Muscle Pain – As estrogen declines, joint pain and stiffness increase. Chiropractic adjustments reduce inflammation, improve mobility, and ease musculoskeletal discomfort.
✅ Boosts Mood & Mental Clarity – Hormonal fluctuations can cause mood swings, anxiety, and brain fog. Chiropractic care helps balance cortisol and serotonin levels, promoting emotional well-being.
✅ Enhances Bone & Postural Health – Chiropractic adjustments help maintain proper posture and spinal alignment, reducing strain on bones and joints, which is especially important in preventing osteoporosis.
📅 Want to explore chiropractic care for menopause?
👉 New Patients: Book a Consultation Here
👉 Existing Patients: Schedule an Appointment

Dietary & Supplement Recommendations for Hormonal Balance
What you eat plays a significant role in hormonal balance and symptom relief. Here are key nutrients to focus on:
🥦 Hormone-Balancing Foods
✅ Healthy Fats: Avocados, coconut oil, nuts, and seeds help stabilize hormone production.
✅ Leafy Greens: Spinach, kale, and broccoli support liver detoxification, essential for hormone metabolism.
✅ Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts help balance estrogen levels.
✅ Fermented Foods: Kimchi, sauerkraut, and yogurt support gut health, which is crucial for hormone regulation.
✅ Wild-Caught Fish: Salmon, mackerel, and sardines provide omega-3 fatty acids, which reduce inflammation and support brain health.
🌿 Supplements to Consider
🔹 Magnesium – Helps with sleep, mood balance, and muscle relaxation.
🔹 Vitamin D & Calcium – Essential for bone health, especially as estrogen declines.
🔹 Omega-3 Fatty Acids – Reduces inflammation and supports heart health.
🔹 Adaptogenic Herbs (Ashwagandha, Maca Root, Rhodiola) – Helps regulate stress hormones.
🔹 Probiotics – Supports gut health, which plays a role in hormone production.
Always consult a healthcare provider before starting new supplements. If you are interested in a complete supplement analysis, visit our Fullscript site and complete our ONLINE ANALYSIS.

Self-Care Strategies for Menopausal Health
Taking care of your mind and body is essential during menopause. Here are some self-care practices to help you feel your best:
🌿 Regular Chiropractic Adjustments – Keep your nervous system functioning at its best.
💤 Prioritize Sleep – Aim for 7-9 hours per night and establish a calming bedtime routine.
🧘 Practice Stress Management – Meditation, yoga, and deep breathing help lower cortisol levels.
🏃‍♀️ Move Daily – Walking, Pilates, and strength training improve bone density and circulation.
🚰 Stay Hydrated – Hormonal shifts can cause dryness, so drink plenty of water.
🌞 Get Sunlight Exposure – Supports vitamin D production for bone and mood health.
💆 Massage & Acupuncture – Supports relaxation and circulation.

Resources for Further Support
📌 Books:
The Wisdom of Menopause by Dr. Christiane Northrup The Hormone Cure by Dr. Sara Gottfried Balance Your Hormones, Balance Your Life by Dr. Claudia Welch 📌 Podcasts:
🎧 The Dr. Axe Show (Natural Health & Wellness)
🎧 The Wellness Mama Podcast (Women’s Health & Lifestyle)

Ready to Feel Your Best? Book a Consultation Today!
You don’t have to navigate menopause alone. Chiropractic care, nutrition, and lifestyle adjustments can make this transition smoother, healthier, and more balanced.
📅 New Patients: Book a Consultation Here
📅 Existing Patients: Schedule an Appointment
Embrace this new phase of life with confidence, vitality, and the right support! 💛

What is the Worst Thing a Richmond, Minnesota Male Can Do After Shoveling?

2/10/2025

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
📱 Follow us on social media for more health tips: Facebook.com/RHCLIVING
☎ 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!

The Connection Between Chiropractic & Your Immune System

2/7/2025

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

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

Embrace Change: Your Path to a Healthier, Happier You in the New Year

1/22/2025

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?

Kickstart Your New Year with Some Meal Prep Inspiration

1/4/2024

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

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.
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.
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.
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.
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.

Kickstart Your New Year with Some Meal Prep Inspiration

1/4/2024

Kickstart Your New Year with Some Meal Prep Inspiration

1/4/2024

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.

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.
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.
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).
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.
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.
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.
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.
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.
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.
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.

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.
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.
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).
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.

Kickstart Your New Year with Some Meal Prep Inspiration

1/4/2024

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!

<<Previous

- Simply Holistic -

Trouble Sleeping? -Reasons You May Be Waking Up at Night

MAGNESIUM'S Role in Wellness

Balancing Women’s Hormones During Menopause: How Chiropractic Care Can Help

What is the Worst Thing a Richmond, Minnesota Male Can Do After Shoveling?

The Connection Between Chiropractic & Your Immune System

Embrace Change: Your Path to a Healthier, Happier You in the New Year

Kickstart Your New Year with Some Meal Prep Inspiration

Kickstart Your New Year with Some Meal Prep Inspiration

Kickstart Your New Year with Some Meal Prep Inspiration

Kickstart Your New Year with Some Meal Prep Inspiration

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