Health & Wellness 2023

By Kat Kliewer

Owner, Essential Oils and More

I'm Kat, a decade just flew by since I started using these pure essential oils.

My baby was not sleeping through the night (ok he was only 3 months old), but it had been 10 years since I had my first kid, and it was a lot tougher. A friend gifted me an essential oils "sleep blend" to apply to his feet and it worked! Much better sleep for the newborn, much better sleep for mom. He's now pushing 11 years old and knows only

using doTERRA oils and taking supplements to feel better. I've been advocating the use of doTERRA products since then. When dealing with various health priorities it is empowering to know that there are solutions that work. doTERRA is a company that seeks the most sustainable, pure, effective ways to support the human body (plants and animals too), and toxin free cleaning. I enjoy teaching and talking about all the oils, I am certain to interject oil talk at any moment! I opened an Essential Oil store in Winnemucca 8 years ago and

began holding classes to educate about all the ways you can use essential oils to support a healthy lifestyle. I'm excited for this new year and look forward to holding more classes to show how you can take back your health care. Empowered people empower people.

Below are the top 5 oils that can help you get started if you're new, and are just great to have on hand in any household: Lavender Lemon Peppermint Tea Tree Frankincense

Lavender

Calming for the mind when

ingested*, Calming for the skin, Soothing Aroma

Emotional Support: Use aromatically and topically to support being unheard to expressed. This oil can help to open your communication, feeling calm and self aware.

Physical Support: Use topically on location to relieve minor discomfort such as muscle aches following exercise.

• Apply topically to temples and back of neck for head and neck tension, inhale from hands.

• Use topically to soothe skin from minor cuts, scrapes, burns, scars.

• For occasional sleeplessness, massage a drop or two on bottoms of feet before bed, inhale from hands.

Lemon

Calm yet uplifting aroma. Great cleanser for the home.

Emotional Support: The focus oil, put 1 drop in hands, rub palms together, cup over nose and mouth and take a deep breath. Go from mindless to energized!

Physical Support: Use aromatically to reduce anxious feelings. Support healthy cholesterol, relieve mild heartburn and occasional constipation by taking in a capsule or sipping in water.

Peppermint

Energizing aroma, cools the body, supports healthy digestion when taken internally.

Emotional Support: If feeling heavyhearted, hindered or pessimistic use this oil aromatically to promote feeling invigorated, buoyant and optimistic. Diffuse, or put 1 drop in hands, rub together, cup over mouth and nose and inhale.

Physical Support: To cool the body apply topically to feet, spine, back of neck. To promote clearer breathing apply topically to the chest, back of neck, or put a drop under your tongue.

Enter through the doors of Essential Oils of Winnemucca and you are greeted with the aroma of its namesake, which has an instantly calming effect. The walls are filled with single essential oils, commercial blends and unique blends curated by the shop's owners.

Accessories such as diffusers, diffuser jewelry, Warmie stuffed animals and cleaning products are also available, all with a natural — if not EO — twist.

The shop is located at 341 S. Bridge Street and is open 10 a.m. - 4 p.m. Monday - Saturday.

Step inside and find lots of unique items, including soap, deodorant, kid's blends, sage bundles, lotions, detergents, and options for men!

Questions? Contact EOW owners/operators Timmy Lyn Delong, Glenda Deputy or Kim Christopherson at (775) 6251278 or email essentialoilswinnemucca@outlook.com

By Madison Gray Jensen, PT, DPT, PN1

Women experience many changes relating to the health of their pelvic floor throughout their lifespan. These changes start in puberty and continue through the childbearing years and into all the stages of menopause. The female body is ever-changing!

To first understand the importance of pelvic health you must know what pelvic health is. Pelvic health is the treatment of the pelvic floor and disorders that impact the muscles, ligaments, and connec-

tive tissue that supports the pelvic organs. Pelvic floor problems are not exclusive to females, but males as well!

It is important to note that most men and women are not aware of

the importance of their pelvic floor, or even pay attention to it! They develop issues like bladder leakage or concerns relating to sex, and they ignore or hide their symptoms due to shame and taboo.

To add insult to injury, many women when they finally have the courage to talk about these issues with their health care providers are told these issues are “normal”. Problems relating to the pelvic floor are

common but should not be confused with normal!

Physical Therapists can specialize in pelvic health to help treat these common, but not so normal disorders.

Common pelvic floor problems that are treatable with Physical Therapy:

• Pelvic Floor Dysfunction: Pelvic organ prolapse, chronic constipation, bowel/ bladder dysfunction (frequency, urgency, retention and/or incomplete emptying).

• Incontinence: Urinary (stress, urge, mixed, overflow), fecal.

• Pelvic Pain: Vulvodynia, vulvar vestibulitis, dyspareunia, vaginismus, coccydynia, levator ani syndrome, interstitial cystitis, endometriosis, painful defecation, anal and/ or rectal pain.

• Pregnancy and Postpartum Care: Obstetrical low back/hip/groin pain, sacroiliac joint pain, pubis symphysis, sciatica, diastasis recti, upper back/neck or upper extremity pain, carpal tunnel.

• Pre and Post-Surgical Care: Hysterectomy, cesarean, episiotomy, sling procedure, prolapse repair, mas-

tectomy, breast/arm lymphedema.

• Return to Exercise/ Sport: Having a safe exercise program during pregnancy, returning to exercise postpartum, fitness enthusiasts who want to build a strong core so they can stay injuryfree, move with ease, and not experience incontinence with jumping, running, and lifting.

Now that you know what pelvic health is and what can be treated, let’s get back to pelvic health through the lifespan.

Changes to the pelvic floor begin at a young age. The transition from childhood to adulthood can be very challenging for young men and women. Body parts and appearance are changing and the beginning of menstruation for females can be a confusing time. It is important to consider whether your daughter is having pain and difficulty tolerating tampon use that is causing them to miss school

For adult childbearing women, the journey through pregnancy and postpartum changes to the body are important issues to address. There are increased demands on the female body while growing another human being. Pregnancy can result in pain in the back, hips, or legs that starts during pregnancy or worsens as pregnancy progresses. Labor can be challenging, and pain sometimes begins postpartum ... Pelvic floor physical therapy can help to relieve pain, improve strength and flexibility, and improve core and pelvic floor muscle awareness, as well as bowel and bladder control.

or not wanting to attend social events? How about participation in sports during “that time of the month”?

Addressing pelvic floor issues with a physical therapist can help assist teens and parents to navigate these changes and challenges and provide additional medical support if necessary. For adult childbearing women, the journey through pregnancy and postpartum changes to the body are important issues to address. There are increased demands on the female body while growing another human being. Pregnancy can result in pain in the back, hips, or legs that starts during pregnancy or worsens as pregnancy progresses. Labor can be chal-

lenging, and pain sometimes begins postpartum. Bladder or bowel changes can occur due to pregnancy related changes. Difficulty resuming previous activity like running, strength training, or sexual relationships is common. Pelvic floor physical therapy can help to relieve pain, improve strength and flexibility, and improve core and pelvic floor muscle awareness, as well as bowel and bladder control.

Menopause brings a whole new set of changes in vaginal and vulvar tissues that can affect quality of life. With hormonal changes can come weight gain and the aches of an aging body. Activities of daily living become more difficult. There is a misconception that once these issues

have been going on for “too long”, there is nothing that can be done. That cannot be further from the truth! Our bodies are smart and resilient. It does not matter if your urinary incontinence began with the delivery of your first baby 30+ years ago, or if it just showed up with the changes of menopause. Pelvic floor physical therapy can still be very beneficial.

Men are also good candidates for physical therapy as pelvic floor issues can present with pelvic pain and urinary incontinence/retention with aging, benign prostatic hyperplasia, and post-prostatectomy, just to name a few.

Addressing pelvic health regardless of what stage of life you are in can greatly improve

your quality of life. As a pelvic health physical therapist my goal is to help empower men and women and provide them with the tools and education necessary to gracefully transition through the pelvic health lifespan! I can provide you with a unique perspective and a customized treatment plan designed specifically for you and your goals.

If you feel like you would benefit from pelvic floor physical therapy, please reach out to Advanced Movement & Wellness/Rehab Services of Nevada to schedule a consultation with Madison Gray Jensen.

Madison Gray Jensen, is a Doctor of Physical Therapy, Washington University School of Medicine in St. Louis Program in Physical Therapy

By Heather Hall RDN, CLT, IFNCP

Afew years ago, my husband was mysteriously hit by a variety of health problems, including autoimmune arthritis. It quickly became bad enough that he could no longer run, walk, get up from a chair, or play with the kids without grimacing in pain.

We realized that if we didn’t do something fast, a life of pain, limitations, and powerful medications was in store for us.

We set out to find a diet that might help, not knowing at the time whether such a thing was possible.

Today, my husband is not limited by his arthritis. His joint pain, energy levels, mental clarity, migraines, and acid reflux have never been better. The explanation: we learned how to heal with, mainly, food.

I’d like to share 4 SUPER SIMPLE habits that can jumpstart your journey to healing with food. I recommend choosing JUST ONE of these habits to hyperfocus on each week. Then… build in another habit!

In about 28 days, you’ll have 4 new, powerful habits, and if you are like 90% of my clients, you’ll already be feeling noticeably better.

Habit #1- Eat Real Food

Eat real food, 80% of the time. Perfection is not required. Don’t underestimate the power of this simple, but health-changing advice.

How do you know if it’s “Real Food?” Begin by reading the ingredients lists on everything you eat. NOT the Nutrition Facts. The INGREDIENTS LIST that tells you exactly what went into that food.

If it has a long ingredients list, or you don’t know what many of the items listed are, don’t buy it. If it doesn’t have an ingredient list at all, that’s

a good sign. Fresh foods like meat and produce often don’t.

Fresher is better. Food from a local farm or ranch often has so much more nutrition and flavor than food shipped from far away or produced with industrial practices.

I promise when you start doing this you will be shocked at all the stuff in your food that’s not food. Stuff to dye it a more pleasing color, or make it last longer on a shelf, or to add artificial flavors back in where the natural ones have been processed out.

Habit #2: PFC x 3

This little gem is always a client favorite. It can help you balance blood sugars, stay fuller longer, reduce stubborn belly fat, get more of the right nutrients you need to feel your best, quell sugar cravings, stabilize mood swings, and balance hormones! Oh my!

I’ll teach you a quick trick to get you started. Memorize this little acronym. Say it with me: “PFC times 3. PFC times 3. PFC times 3!”

Now use it at every meal. Here’s how:

P stands for protein

At every meal include a healthy, minimally-processed source of protein- you choose what you want this to be… meat, fish, eggs, nuts, peanut butter, seeds, cheese… the options are many.

F stands for Fat

We’ve been misled about fats. Healthy fats will help you stay full longer, burn more calories, absorb more vitamins and minerals, have less inflammation, and add great flavor!

My go-to healthy fats are pork lard or beef tallow (from our own beef), olive oil, avocado oil, real butter, peanut or almond butter and coconut oil. Those fats cover virtually every food prep need in my kitchen.

Fats to avoid include vegetable oils like corn and canola, and hydrogenated oils like Crisco, shortening

and no-stir peanut butter. C stands for Carbohydrate or Carbs

Yes, carbs are a great energy source and contain important nutrients. They can also give you an immediate, satisfied feeling with meals, though they don’t last as long as fats.

• Get your carbs from real food sources like fruits, starchy vegetables like sweet potatoes, and whole grains in moderation, like quinoa, oats, and brown or wild rice.

• Avoid white flour and white sugar or other sugary foods.

• Always pair your carbs with at least some protein to keep your blood sugars bal anced and make those meals last longer and be more sat isfying.

Times 3

The “times 3” is a remind er to eat 3 square meals per day.

This will really help bal ance your blood sugars and keep you feeling energized, avoid blood sugar crashes, sweets cravings, and the lousy feeling you didn’t real ize came from out-of-control blood sugars. And all of these things will lead to less joint pain and exhaustion, natu ral weight loss, better mental clarity, and so much more.

PFC x 3. Repeat this rule over and over until it is stuck in your brain.

Habit #3: Low Sugar Lifestyle

Has your doctor told you that if you lose weight, it will help you feel better? Often we think this is because the extra weight we carry is stressing our bodies.

But that’s only a small part of the problem.

The bigger problem is that your extra weight probably consists of a “bad” type of fat, called visceral or ectopic fat. This is the fat that gets stored around your belly, organs, and within your muscles, and it is a very metabolically active, inflammatory, damaging type of fat.

What causes this bad, visceral fat? Sugar and simple carbs.

What You Don't Know About Eye Health Could Harm You

Most people are unaware of basic facts that could protect them from vision loss. For example, only about onethird of Americans know that eye diseases can steal your sight before you notice symptoms. That's because your brain adapts to vision loss, making it difficult to notice the decline — something that less than half of adults realize.

Did you know:

• Many forms of glaucoma have no warning signs. You may lose most of your vision before you realize you're affected.

(HABITS CONTINUED FROM PAGE 5)

When you eat these foods, it causes a surge in the hormone insulin, which tells your body to turn extra sugar into fat.

There IS room for treats and sweeteners in a healthy diet. But the average American eats 3-4 times more sugar than recommended, and we are suffering from it.

What does a low sugar lifestyle look like? The American Heart Association recommends less than 25g of added sugars per day for kids and women, and 36g per day for men. The new Nutrition Facts labels now list "added sugars" and “sugar alcohols”, making it easier to track how much YOU are eating. Don’t forget to account for drinks!

When prepping your own foods, you can estimate how much sugar with this rule of thumb:

1 teaspoon= 4 g added sugar

1 tablespoon= 12 g added sugar

1 cup= 200 g added sugar

One of the best ways to crave less sugar is... to eat less. I promise as you eat less sugar, you will begin to notice how sickly sweet many of our drinks and goodies are, and you will lose (some) of your fondness for it.

Set a goal to reduce your sugar intake for JUST 1 MONTH! Then, note if your cravings, joint pain, exhaustion, dizziness, or other symptoms have decreased. Does your skin seem clearer? Do you feel all around a little better? If not, go back to eating sugar like you used to.

Habit #4: Make Half Your Plate Produce

The American diet is what we would call “calorie-dense” and “nutrient-poor.” In other words, we eat plenty of food, but not enough nutrients. Odds are YOU are deficient in several nutrients, and it’s affecting how you feel.

That's because the disease begins so gradually.

• People with diabetic retinopathy may not notice vision problems at first. But eventually this disease can cause blindness.

• Sudden blurriness or trouble seeing colors and fine details can signal agerelated macular degeneration (AMD). Symptoms usually appear suddenly and worsen rapidly.

Is it really any surprise that we struggle with autoimmune disease, heart disease, diabetes and obesity in unprecedented numbers?

I have one simple suggestion that will get you leaps and bounds ahead of the statistics:

Eat. More. Produce.

Produce abounds in many of the vitamins, minerals, antioxidants, and phytonutrients that our bodies lack. It’s also rich in fiber that acts like a broom for your intestines and feeds the good bacteria in your gut.

A simple strategy to meet this goal is to cover roughly half of your plate with produce. Start with one meal per day. Then start sneaking more fruits and veggies anywhere you can.

Once you’ve worked your way up to 4-5 cups per day, maintain this lifestyle. It will make a huge difference in your health in so many ways!

Finding local, organically grown fruits and vegetables

whenever possible will carry an added power punch of nutrients and flavor you won’t find from the store, doing your body so much more good with every bite, and eating produce so much more appealing!

Recently, my family embarked on a mission to bring nutrient-rich, affordable and locally-raised foods to rural Nevada. We deliver on a bi-weeky or monthly basis to make real food convenient. Visit us at www. SKmeats.com or follow our journey on Facebook.com/ SKmeats.

I’ve seen these 5 habits make such a difference to so many people. My sincere wish for you is that these 5 habits re-kindle your hope and jumpstart your healing using food as medicine!

Heather Hall is a Local Rancher, Registered Dietitian, Food Sensitivity Specialist, Integrative and Functional Nutrition Certified Practitioner

Goals can be hard, messy and require us to step outside our comfort zones in order to achieve them. They require us to connect to parts of ourselves we are uncomfortable utilizing or maybe don't even hold a self-awareness about. Goals can be regarded as confusing, overwhelming and often fueled by anxiety or stress in trying to figure out how to achieve them. Goals can flop faster than a New Year's resolution if you don't properly create the goal from the foundation up.

Goals can be intimidating, but what if I could offer you a framework to utilize your critical thinking skills to help you begin unraveling how to tackle those goals you keep leaving lying around on a shelf collecting dust? Earlier this month, a workshop called EnVISION and Implement, a Vision Board Weekend Experience was held at The Virgil in Reno, NV and individuals of all ages came together to build their goals for the upcoming year. They participated in activities intentionally designed to bring them out of the safety of their comfort zones, expand their perspectives, their senses and their mindsets around how to tackle a goal.

As a certified life and mental performance coach who has dedicated her life to understanding the neuroscience behind transforming our lives, values work (aka the things which matter most to you), helping others discover, create and implement frameworks inside their life and helping people harness their potential as leaders and changemakers it is imperative people understand the

basics about creating goals. Frameworks help my clients achieve everything from their wildest dreams, building values-driven businesses or even fulfilling their potential in all aspects of life including relationships, leadership skills and transformational experiences. Goals play a massive role in creating a life driven by the things which matter vs living inside the rat race or finding the right career which serves your soul vs losing your soul and time spent with loved ones to make ends meet.

First, we need to discover what it is you really hope you achieve. Is it the "goal" you have stashed on some maybe, somehow, some way, I could find time sort of shelf or is it the I know I need to begin implementing this life change now because I am not satisfied with where I am at and I cannot continue on like this? You need to identify the goal and the values attached to this goal. If you have a goal without buy-in from yourself, you won't achieve it. These values you find inside your goal must be something viscerally attached to you

in such a way that if I were to take it from you, it would cause chaos, pain, harm etc. As an example if family is a top value for you, you probably make decisions from a place of "How does this benefit my family?" or a values violation could be someone overstepping boundaries when it comes to your family and it creates anger, etc.

Second, you need to break this goal down by reverse engineering the steps from where you want to go, back down into the baby steps it will take to accomplish it. Goals are not something you can count on being on a linear path, so ensure you are stepping back and looking at the big picture to map out as many potential obstacles and paths as you can to notice where you need to create selfawareness and how you can pivot around those obstacles while operating inside of your values. I invite you to close your eyes and visualize the process of completing your goal and write down the process with all details included, including everything related to your senses. As you visual-

ize and write down these goals, you are creating an anchor in your brain and cues for your brain to begin problem solving for solutions. A process called encoding is when the information stored inside the brains hippocampus helps you determine long term memory and decisions about whether to keep the

'After identifying your goal, running it through the lens of your values and why this goal needs accomplished now and why it is so important and distilling it down to the very baby steps needed to tackle this, you will need to create an additional anchor or trigger for your brain to continue doing the work it needs to to make these goals a reality. '

information or not. This cue allows you to better retain information for problem solving and decision making skills creating a higher probability

of success. A visual reminder of what you already generated inside the visualization process adds to your probability of success.

After identifying your goal, running it through the lens of your values and why this goal needs accomplished now and why it is so important and distilling it down to the very baby steps needed to tackle this, you will need to create an additional anchor or trigger for your brain to continue doing the work it needs to to make these goals a reality. If you have never created a vision board, I encourage you to omit anything which tells you to slap some fancy pictures on a board and magically your dreams will manifest themselves. Goals actually compel us to distill them down into their basic steps, identify concrete, impactful action steps and then take them and through the process and power of mental performance work like visualization, it could potentially appear like it was just out of nowhere. We must do the work to make our dreams work and must consider how we can best accomplish our goals and pivot through the obstacles and hardships which could arise along the journey to our destination.

Vision boards should be a clear visualization of the steps and the visual cues you have created inside your head to make them happen. The visual anchors you have

designed during your visualization process should be able to immediately remind you of a step you are accomplishing as well as the potential of who the highest version is of yourself who has already accomplished this work.

As you begin this journey of implementing the steps you have identified, continue to check in with yourself on this journey and ask yourself the following, "What are the three most important action steps I need to take to create impact and forward motion towards my goal?" Be present and check in with yourself on a daily or weekly basis and assess your progress and what pivots around obstacles you have navigated and how you can do an even better job in the day or week ahead in progressing towards your goal. The beauty of achieving your goals isn't in the accomplishment of your goal, but the journey, lessons, empowerment and confidence you gain by allowing your brain to create new neural pathways and helping you be able to solve even more complicated problems in the future.

Cheers to 2023 and accomplishing your goals, please feel free to reach out if you'd like a complimentary assessment of your goal map or vision board for another perspective!

At Marigold Mine, we care about the health and wellbeing of our employees and our community members. In 2023, we want to focus on Emotional Well -Being.

PANDAS is short for Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections

PANDAS, although reportedly rare, is a condition to be on the lookout for, especially if you have a child or teenager who was recently infected with Strep.

Symptoms of PANDAS usually have a dramatic onset , and can happen "overnight and out of the blue" according to authorities.

Symptoms can include motor or vocal tics or both; obsessions, compulsions, or both.

In addition to these symptoms, children may become moody or irritable, experience anxiety attacks or show suicidal ideation.

OILS CONTINUED FROM PAGE 2

• For occasional nausea, mild heartburn or acid indigestion, or occasional upset stomach use topically over stomach or take internally in a glass of water.

6 Strategies for Improving your Emotional Health

 Brighten your outlook – experts say people who are emotionally well have fewer negative emotions and are able to bounce back from difficulties faster.

• To develop a more positive mindset:

 Forgive yourself

 Remember your good deeds.

 Reduce stress – everyone feels stressed from time to time. Stress can give you a rush of energy when it’s needed most.

• To help manage stress:

 Think positive

 Get enough sleep

 Get quality sleep – to fit in everything we want to do in our day, we often sacrifice sleep. But sleep affects both mental and physical health.

• To get better quality sleep:

 Sleep in a dark, quiet, comfortable environment

 Limit the use of electronics before bed

 Cope with Loss – When someone you love dies, your world changes. There is no right or wrong way to mourn.

• To help cope with loss:

 Take care of yourself

 Talk to caring friends

 Strengthen social connections – Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on your health -both emotionally and physically.

• To build health support symptoms

 Build strong relationships with your family

 Volunteer for things you care about in your community

 Be mindful – The concept of mindfulness is simple. Practice about being completely aware of what’s happening in the present of all that’s going on inside and all that’s happening around you.

• To be more mindful

 Take some deep breaths

 Enjoy a stroll

A child may be diagnosed with PANDAS when Obsessive Compulsive Disorder (OCD) or a tic disorder suddenly appear following a strep infection (such a strep throat or Scarlet Fever), or when the already-present symptoms of OCD or tics suddenly become worse following a strep infection.

What causes it?

Studies at the National Institute of Mental Health have shown that some cross-reactive antibodies target the brain, causing OCD, tics and sometimes suicidal ideation, depression and anxiety. It is considered a pediatric disorder that is rare after age 12, but still occurs. There is much that is unknown

Tea Tree

Best known for its purifying qualities, making it useful for cleansing the skin, home surfaces and the air!

Emotional Support: Create energetic boundaries, healthy connections and feelings of empowerment by diffusing this oil! Try several drops into a spray bottle and mist around the room.

Physical Support: For occasional ear discomfort apply behind and around the ear. Apply to bottoms of feet to support a healthy immune system. To support clear healthy skin apply on location with a carrier oil of your choice, or for mild acne apply sparingly to specific areas.

Frankincense

Considered the ‘king of oils’, Frankincense has extraordinary health benefits when used topically or taken internally.

One of our favorite mottos - When in Doubt Get Your

about the condition, especially as it occurs after age 12.

Many children have OCD, tics or both, and almost all school-aged children get strep throat at some point, But this does not mean they have PANDAS.

PANDAS is considered a diagnosis when there is a very close relationship between the abrupt onset or worsening of OCD, tics, suicidal ideation or both, and a strep infection.

For more information on PANDAS visit the National Institute of Mental Health at nimh.nih.gov, or visit the PANDAS Physician Network.

Frankincense Out!

Emotional Support: Take 1-2 drops under the tongue or use aromatically in palms or diffuser to create new perspectives and feelings of love, wisdom, and protection.

Physical Support: Anything. Anywhere. Use topically, internally, aromatically.

Simple Solutions

Cleaning Spray

Add 20 drops Lemon

Essential Oil to 16 oz glass bottle, fill ½ way with Vinegar, top off with distilled water. (for granite countertops substitute alcohol, for distilled water)

Seasonal Threats

- Add 1-2 drops each Lemon, Lavender, Peppermint to shot glass and drink

- Add 1 drop each lemon, lavender, peppermint, tea tree to hands and inhale

- Apply 1-2 drops each lemon, lavender, peppermint, tea tree to bottoms of feet

Support joint and cartilage function, mild muscle aches, head and neck tension

- Add 1 drop each lavender, frankincense, peppermint to carrier oil of choice and apply on the area of discomfort.

Essential Oils are a safe and effective way to support your health priorities. At pennies per dose they are also affordable. All essential oils are not created equal, if your bottle does not include supplement facts and recommended internal use, do not use them internally. We use and recommend only one brand. If you have questions, want to come to a class to learn more, or are ready to get started with natural solutions, Call Kat or text Solutions to 775-406-0030. Or stop by your local store Essential Oils of Winnemucca.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.

Reference: Roussell MA, et al. Beef in an Optimal Lean Diet study: effects on lipids, lipoproteins, and apolipoproteins. Am J Clin Nutr 2012;95:9-16

Did you know that the nutrients in beef can help support a healthy diet and lifestyle? A study published in the American Journal of Clinical Nutrition, researchers from Penn State University, found that people who participated in the “Beef in an Optimal Lean Diet” Study maintained healthy blood cholesterol levels while consuming a dietary pattern where lean beef was the primary protein source and was rich in vegetables, fruits, whole grains nuts, and beans.1 In fact, there have been more than 20 research studies that support including beef in a heart-healthy diet and lifestyle.

Ingredients:

1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 1 pound)

2 cups fresh sugar snap peas

2 cups cooked gemelli or corkscrew pasta

1 cup grape or teardrop tomatoes, cut in halves

3 teaspoons minced garlic

1 teaspoon pepper

Freshly grated lemon peel

Chopped fresh parsley leaves (optional)

Gremolata Dressing:

1/4 cup fresh lemon juice

2 tablespoons olive oil

2 tablespoons chopped fresh parsley leaves

2 teaspoons minced garlic

2 teaspoons freshly grated lemon peel

1/4 teaspoon salt

1/8 teaspoon pepper

Cooking:

Bring water to boil in large saucepan. Add peas; cook 2 to 3 minutes until crisp-

tender. Drain; rinse under cold water. Combine peas, pasta and tomatoes in large bowl. Set aside.

Whisk Gremolata Dressing ingredients in small bowl until well blended. Toss 2 tablespoons dressing with pasta mixture. Set aside.

Combine 3 teaspoons minced garlic and 1 teaspoon pepper; press evenly onto beef Top Sirloin Steak. Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 9 to 12 minutes for medium rare (145°F) to medium (160°F) doneness, turning once.

Carve steak into thin slices; season with salt, as desired. Add steak slices and remaining dressing to pasta mixture; toss to coat evenly. Garnish with lemon peel and parsley, if desired

Specializes in Adults and Pediatric, Surgical and Non Surgical Treatments of the Following: Cervical (neck), Thoracic (Mid Back), and Lumbar (lower back)

Spine, Hips, Knees, and Upper Extremities

Hand, Elbow and Shoulder Including Injections.

BEEF ADDS NUTRIENTS AND FLAVOR TO SALADS

These salads above are the same with one exception: the protein source. The salad on the left has 10 walnuts, while the salad on the right includes half the number of walnuts in addition to 3 ounces of Top Sirloin. Did you notice that the calories on the two salads are similar? That’s because 3 ounces of cooked, lean beef provides 25 grams of protein for around 173 calories.1

As an added benefit, when steak is included on this salad, it provides a meal that is not only rich in iron (5.5mg), but also vitamin B12 (1.5mcg), zinc (5.8mg) and choline (115.7mg). Beef is packed with key essential nutrients that complement the nutrients and flavors found in fruits and vegetables, making them the perfect team to help you reach your health goals.

Veggie Salad (left):

3 cups baby spinach & arugula mix

½ fresh pear, sliced

2 Tbsp dried cranberries

2 Tbsp goat cheese crumbles

10 whole walnuts

Nutrition information per serving:

467 Calories, 40g Carb, 6.5g Fiber, 31.5g Fat, 6.0g Sat Fat, 13.6g Protein, 146mg Sodium

Excellent Source of: Fiber (23.2%DV), Protein 13.6g (27.2%DV), Iron (24.4%DV)

Good Source of: Zinc (13.6%DV)

Beef on Veggie Salad (right):

3 cups baby spinach & arugula mix

½ fresh pear, sliced

2 Tbsp dried cranberries

2 Tbsp goat cheese crumbles

5 whole walnuts

3oz. grilled top sirloin steak

Nutrition information per serving:

492 Calories, 38g Carb, 5.2g Fiber, 23.4g Fat, 6.6g Sat Fat, 36.5g Protein, 200mg Sodium

Excellent Source of: Protein 36.5g (73%DV), Iron (30.6%DV), B12 (62.5%DV), Zinc (52.7%DV), Choline (21%DV)

Good Source of: Fiber (18.6%DV), Potassium (11.7%DV)