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.
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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. 

Thriving Through the School Year: Your Guide to a Healthy Lifestyle
As the school year kicks off, it's essential for students, teachers, and parents to prioritize their health and well-being. A holistic approach to wellness can significantly impact your performance, focus, and overall happiness. In this blog, we'll explore tips and strategies to help you remain healthy and vibrant throughout the academic journey.
1. Embrace Chiropractic Care and Education: Chiropractic care is more than just treating pain – it's about maintaining optimal spinal health. Regular adjustments can help enhance your posture, flexibility, and overall well-being. Education on proper ergonomics and posture can empower you to make conscious choices that support a healthy spine.
2. Fuel Your Body with Nutrient-Rich Foods: A balanced diet rich in whole foods is the foundation of good health. Opt for fruits, vegetables, lean proteins, whole grains, and healthy fats. Proper nutrition provides the energy you need to stay focused, active, and resilient.
3. Prioritize Quality Sleep: Quality sleep is vital for cognitive function, mood regulation, and immune support. Establish a consistent sleep schedule and create a relaxing bedtime routine. Aim for 7-9 hours of sleep each night to ensure your body and mind are well-rested.
4. Consider Supplements: In consultation with a healthcare professional, explore supplements that can complement your diet and support your health. Vitamin D, omega-3 fatty acids, and probiotics are examples of supplements that can contribute to overall well-being. RHC can provide specific recommendations for your needs. Just ask a member of the RHC Team.
5. Practice Self-Care: Amidst the hustle of school life, it's important to make time for self-care. Engage in activities that bring you joy, whether it's reading, taking a nature walk, or indulging in a hobby. Self-care nurtures your mental and emotional health.
6. Incorporate Regular Stretching and Exercise: Physical activity boosts mood, reduces stress, and supports overall health. Incorporate regular stretching and exercise into your routine. Whether it's a brisk walk, yoga, or sports, staying active enhances vitality. Did you know RHC offers group fitness classes in the morning and personal training sessions?
7. Cultivate Mindfulness: Mindfulness and meditation are powerful tools to manage stress and enhance focus. Take a few minutes each day to practice mindfulness, focusing on your breath and being present in the moment.
As you embark on this new school year journey, remember that your health is an invaluable asset. By incorporating these tips into your routine, you'll be better equipped to thrive academically and personally. Whether you're a student, teacher, or parent, a holistic approach to health can lead to a happier and more fulfilling school year. Remember, your well-being matters!
Wishing you all a successful and vibrant academic year ahead!
With wellness and positivity, RHC Team

Most laundry detergents contain toxic substances such as 1,4 dioxane, SLS/SLES, parabens, phosphates, sulfates, synthetic dyes, and optical brighteners. These chemicals can be absorbed into your body through your skin, so it is crucial to avoid them.
We researched numerous brands, including All, Seventh Generation, Tide, Persil, Gain, Earthbreeze, Arm & Hammer, Charlie's Soap, Nellies, and more. Our assessment focused on two criteria: clean ingredients, to steer clear of dangerous chemicals, and cleaning power, to ensure effectiveness.
The top recommendation, ranking at #1, is CLEAN PEOPLE Laundry Detergent. This product cleans just as well as major brands but is free from 1,4 dioxane, SLS/SLES, parabens, phosphates, sulfates, synthetic dyes, optical brighteners, and other harmful substances. We make our own detergent at the clinic and at home but if that is not a feasible option for you, then CLEAN PEOPLE is my personal choice for home use due to its plastic-free composition.
Coming in at #2 is Molly's Suds, which, like CLEAN PEOPLE, is made from safe and natural ingredients. Molly's Suds offers a laundry powder format that demonstrated good cleaning power in our tests. While it may be slightly less convenient than CLEAN PEOPLE's strip, it still outperforms liquid detergents and minimizes plastic use.
Seventh Generation secured the third spot. Their Free & Clear formula, though fragrance-free and hypoallergenic, includes ingredients we are cautious about, such as SLS and preservatives known to cause allergic reactions. The brand's use of recycled plastic in its packaging is commendable but still contributes to landfill waste.
All Free & Gentle landed in fourth place. Although it provides the cleaning power associated with the All brand, it contains synthetic ingredients like C12-15 PARETH-9, parabens, phosphates, and brighteners. Additionally, its plastic packaging and heavy weight contribute to environmental concerns and excessive CO2 emissions.
Finally, Dirty Labs deserves recognition for its effective product and environmentally friendly aluminum containers. However, due to its high cost, it did not rank higher on our list.

At RHC, we have opted to make our own laundry detergent using a simple combination of Epsom salt, baking soda, and essential oils. There are several reasons why we have chosen this approach, and I will explain how it aligns with our goals of cleanliness, economy, non-toxicity, and affordability.

1. Cleanliness: Epsom salt and baking soda are known for their cleansing properties. Epsom salt (magnesium sulfate) helps to remove dirt and oils from fabrics effectively, while baking soda acts as a natural deodorizer, eliminating odors from the laundry. By using these ingredients, we can ensure that our laundry comes out clean and fresh after each wash.
   
2. Economy: Making our own laundry detergent using simple and readily available ingredients like epsom salt and baking soda is a cost-effective solution. These ingredients are inexpensive and can be purchased in bulk, allowing us to save money on laundry supplies in the long run. As a clinic that washes several loads of laundry each day due to our massage therapy services, this cost-saving approach can have a significant impact on our budget.
   
3. Non-toxicity: One of our primary concerns is providing a safe environment for our clients and staff. By creating our own laundry detergent, we have control over the ingredients used, ensuring that no toxic substances or harmful chemicals come into contact with our laundry or potentially affect our clients' health. Epsom salt and baking soda are natural and generally recognized as safe, making them ideal choices for a non-toxic laundry detergent.
   
4. Affordability: In addition to being economical, our homemade laundry detergent is also affordable. The ingredients, such as epsom salt and baking soda, are widely available at low costs, making it a cost-efficient alternative to store-bought detergents. By using these simple ingredients, we can maintain the affordability of our laundry practices without compromising on cleanliness or safety.
   
5. Glass Jar Storage: To further promote sustainability and reduce plastic waste, we store our homemade laundry detergent in glass jars. Glass is a reusable and environmentally friendly material that helps maintain the freshness and quality of the detergent. Additionally, glass jars can be easily cleaned and sterilized, ensuring a hygienic storage solution for our homemade detergent.
   

By making our own laundry detergent with epsom salt, baking soda, and essential oils, we have found a solution that meets our clinic's specific needs. It allows us to wash multiple loads of laundry daily, ensuring cleanliness without compromising on safety or budget. This DIY approach gives us the freedom to control the ingredients, promote non-toxicity, and reduce our environmental impact by using glass jar storage.

To summarize, the top six non-toxic laundry detergents are:

1. RHC Recipe
2. CLEAN PEOPLE Fresh & Clean
3. Molly Suds
4. Seventh Generation
5. All Free & Clear
6. Dirty Labs

At our clinic, we have opted to make our own laundry detergent using a simple combination of epsom salt, baking soda, and essential oils. There are several reasons why we have chosen this approach, and I will explain how it aligns with our goals of cleanliness, economy, non-toxicity, and affordability.

1. Cleanliness: Epsom salt and baking soda are known for their cleansing properties. Epsom salt (magnesium sulfate) helps to remove dirt and oils from fabrics effectively, while baking soda acts as a natural deodorizer, eliminating odors from the laundry. By using these ingredients, we can ensure that our laundry comes out clean and fresh after each wash.
   
2. Economy: Making our own laundry detergent using simple and readily available ingredients like epsom salt and baking soda is a cost-effective solution. These ingredients are inexpensive and can be purchased in bulk, allowing us to save money on laundry supplies in the long run. As a clinic that washes several loads of laundry each day due to our massage therapy services, this cost-saving approach can have a significant impact on our budget.
   
3. Non-toxicity: One of our primary concerns is providing a safe environment for our clients and staff. By creating our own laundry detergent, we have control over the ingredients used, ensuring that no toxic substances or harmful chemicals come into contact with our laundry or potentially affect our clients' health. Epsom salt and baking soda are natural and generally recognized as safe, making them ideal choices for a non-toxic laundry detergent.
   
4. Affordability: In addition to being economical, our homemade laundry detergent is also affordable. The ingredients, such as epsom salt and baking soda, are widely available at low costs, making it a cost-efficient alternative to store-bought detergents. By using these simple ingredients, we can maintain the affordability of our laundry practices without compromising on cleanliness or safety.
   
5. Glass Jar Storage: To further promote sustainability and reduce plastic waste, we store our homemade laundry detergent in glass jars. Glass is a reusable and environmentally friendly material that helps maintain the freshness and quality of the detergent. Additionally, glass jars can be easily cleaned and sterilized, ensuring a hygienic storage solution for our homemade detergent.
   

By making our own laundry detergent with epsom salt, baking soda, and essential oils, we have found a solution that meets our clinic's specific needs. It allows us to wash multiple loads of laundry daily, ensuring cleanliness without compromising on safety or budget. This DIY approach gives us the freedom to control the ingredients, promote non-toxicity, and reduce our environmental impact by using glass jar storage.