Micronutrients support the body's ability to produce antimicrobial proteins and peptides that can directly combat pathogens. For example, vitamin D contributes to the production of antimicrobial peptides that help defend against various infections.
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Not only this, but micronutrients also act as antioxidants. They help neutralize harmful molecules called free radicals, which can damage cells, including those of the immune system. By reducing oxidative stress, these antioxidants support the overall health and function of immune cells!

Other ways micronutrients contribute to a healthier immune system include:

• Regulation of immune cell communication
• White blood cell production and function
• Regulation of skin and mucous membrane barrier function
• Immune response regulation
• Wound healing
• Microbial defense
  
  

Keep your immune system happy by consuming these key micronutrients daily:

• Vitamin C: Citrus fruits (oranges, lemons, grapefruits), strawberries, kiwi, bell peppers, broccoli.
• Vitamin D: Fatty fish (salmon, mackerel), fortified dairy products, egg yolks, sunlight exposure.
• Vitamin E: Nuts (almonds, sunflower seeds), spinach, broccoli, vegetable oils.
• Vitamin A: Sweet potatoes, carrots, spinach, kale, eggs.
• Zinc: Meat (beef, pork, lamb), shellfish (crab, lobster, oysters), nuts, seeds.
• Iron: Lean meats (chicken, turkey), fish, beans, lentils.
• Selenium: Brazil nuts, fish (tuna, halibut), turkey, sunflower seeds.
• Copper: Organ meats (liver, kidney), shellfish (crab, lobster), nuts, seeds.
  
  

It's important to note that a deficiency in certain micronutrients can compromise immune function, making the body more susceptible to infections.

Did you know that I offer HTMA and bioresonance testing as a part of my wellness practice in Waconia MN that will tell you nutrient and mineral deficiencies you have?

Simply book a FREE 15-minute Connection Call if you’re curious to know more about this testing and how it can support you on your health journey!

Go to my website and click on Work With Us and Schedule. You'll see Connection Call at the top of the list to book your session. 

You can only choose one:

• Great sleep
• Lose/maintain weight
• No joint pain
•  Feel less anxious
• Clear radiant skin
• More energy & focus

So, which would you choose?

When it comes to our health, we often believe that we can’t have it all. Many times, we choose to focus on improving only one metric, whether it’s:

• Eating a healthy diet
• Engaging in regular exercise
• Or trying to sleep better at night

We trust that certain health issues we have just aren’t fixable, they're here to stay.
So, we give up on them and focus on the other parts of ourselves that we believe can be improved instead.

But what if I told you that you don’t have to choose?

What if I told you that you can have it all and that your health issues don’t have to stay?
The truth is your body is connected. Many of the symptoms you may be experiencing are likely connected through one root cause.

Finding and treating that cause is your key to freedom.

You don’t have to choose between having more energy, clearer skin or feeling less anxious, you can have it all.

Want a little hand holding? Join me in my brand-new digital course, FOUNDATIONS.
During this course I will hold your hand to reset your mind, body, and gut… all of which help manage multiple areas of need in your life that will leave you looking and feeling better.

Hit www.healingpathmn.com for more info on the Foundations Course.

If you’re ready to explore what that might look like for you, my email is always open.

Are you aware of these six forms of stress present in your life?
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1️. Negative thoughts
Many people are unaware that their thoughts can contribute greatly to stress. In fact, negative thoughts have been linked to:

• Anxiety
• High blood pressure
• And heart disease.

2️. Microstressors
Did you know that stress can be cumulative? This means that the little stresses in your everyday life add up. Examples of microstressors include:

• Getting cut off in traffic
• Monotonous work
• And losing your car keys.

3️. Unhealthy habits
Your lifestyle plays key roles in the development of chronic stress. It’s important to slow down and set aside some time for yourself every day. Unhealthy habits that contribute to stress include:

• Poor nutrition
• Excessive alcohol
• And lack of sleep

4️. Physical stress
This can be anything from sitting with poor posture, to conditions such as arthritis, both of which put a strain on the body that can be just as damaging as an injury. Other forms of physical stress are:

• Long term diseases
• Colds
• And flus

5️. Environmental stress
Your environment can affect your mental and physical health. Loud noises, for example, can cause anxiety, while dark and cold settings can make you feel unmotivated. Environmental stress can also come in the form of:

• Air and water impurities
• Radiation
• And toxins from pesticides or plastics

6️. Major life changes
Change is an inevitable part of life. However, certain changes can work in your favor whilst others can work against you if you let them. Stress can take its toll on the body from something as simple as moving house, to something bigger such as:

• The death of a loved one
• Divorce
• Or having a child

Sometimes you have little control over what stresses life throws at you. However, you CAN learn to handle unavoidable stress in healthier ways, such as mindfulness and meditation.

Want a little hand holding? Join me in my brand-new digital course, FOUNDATIONS.
During this course I will hold your hand to reset your mind, body, and gut… controlling your stress levels (and so much more). If you're local check out my wellness services such as massage therapy, ionic foot detox and manual lymphatic drainage to support your stress levels at my office in Waconia MN.

Hit www.healingpathmn.com for more info on the Foundations Course.

But hurry! Doors close on this digital course January 21st. Sign up today.

Vitamin B12 is a safe, reliable and inexpensive vitamin. For health-conscious individuals, a regular intake of a prescribed amount of vitamin B12 is a key element for preserving a balance in the human body. B12 could be obtained from food sources such as bananas, spinach, beetroot, potatoes, mushrooms and alfalfa or could be taken in the form of supplements orally or via injections.

In combination with other B-group vitamins, vitamin B12 ensures the smooth functioning of vital life processes of the human body. It is important for maintaining healthy systems in the body including the nervous system, blood, bone marrow and DNA production. Vitamin B12 helps to regulate the formation of red blood cells in the body. Other benefits of vitamin B12 include its role in maintaining and increasing energy levels in the human body.

Vitamin B12 is highly beneficial in various forms. Methylcobalamin, the coenzyme form of vitamin B12 is a body-friendly version, which means that no metabolic steps are required for its ingestion and it can be used in its normal form. It is available as a sublingual tablet that dissolves under the tongue (because the digestive system might modify this molecule). Through this method, vitamin B12 can directly penetrate the bloodstream and yield numerous benets. Hydroxocobalamin is another form of vitamin B12 that has been recognized as an effective cure for cyanide poisoning.

Research studies reveal a clear, inverse correlation between homocysteine (an amino acid found in the human body) levels and vitamin B12 levels. Blocking the formation of homocysteine leads to endothelial dysfunction (a narrowing of the arteries) and is a precursor of atherosclerosis; vitamin B12 helps to curb atherosclerosis. A supplement of vitamin B12 also augments the efficiency of folic acid’s capacity to lower homocysteine levels. Researchers are of the opinion that in conjunction with folic acid, an adequate dose of vitamin B12 helps to counter heart diseases and thrombosis. The synthesis of S-adenosylmethionine (SAMe), a compound involved in immune function and mood, depends on the association of folate and vitamin B12.

Studies indicate that absorption of Vitamin B12 decreases with an increase in age. Hence, an increased intake of vitamin B12 is extremely useful for adults above fifty. The recommended form of intake is in supplement form, since elderly people absorb this form better than food forms of vitamin B12. A supplementation of vitamin B12 aids in the cognitive function and heals neurological impairment within this group.

In most cases, vitamin B12 should be taken in conjunction with a folic acid supplement and a B-Complex vitamin. The good news is that while an intake of vitamin B12 facilitates functions necessary for everyday existence, an extra dose causes no harm but instead could be stored for future use.

Here is a link for my favorite B-Complex. Try it and let me know what you think!
https://us.fullscript.com/protocols/thehealingpath-balancing-b-complex

If you want to avoid getting the cold and/or flu, it all comes down to your lifestyle. There are a variety of things you can do or avoid doing each day that will reduce your risk as much as possible.
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Wash Your Hands Regularly
This continues to be one of the best ways to prevent the cold, flu, and other viruses you get from human contact. If you wash your hands often enough, even minor contact with others who have the cold or flu won’t affect you. It is typically when you shake hands with someone who has the flu virus, then touch your nose or mouth, when you get the virus yourself. Wash your hands whenever you get the opportunity to do so, and use antibacterial soap each time if it is available to you.


Eat a Healthy Diet
You also want to keep getting enough nutrients and vitamins into your system to help build a barrier against bacteria and viruses that lead to the cold and flu. You can do this by eating a healthy, well-balanced diet. Try to go for fresh, whole foods, like fruits, vegetables, meat and poultry, seafood, whole grains, nuts, and seeds. With this making up the bulk of your diet, you will be getting plenty of nutrients to help prevent the cold and flu.


Get Moderate Exercise
Don’t forget about exercise! This isn’t just good for weight loss and improving your heart health, but can actually boost your immune system. When you have a stronger immune system, you have a better resistance to colds and other similar illnesses. Try to walk a few days a week or get other forms of moderate exercise on a regular basis.


Have a Clean Workspace
Not only will washing your hands help to prevent the cold and flu, but having a clean workspace also helps tremendously. In the workplace, no matter where you work, there is a risk of germs and bacteria spreading between co-workers. Try to keep antibacterial wipes at your desk, wiping down surfaces as often as needed, from the edge of your desk, to your phone and keyboard.


Take Your Vitamins
Lastly, if you struggle with your diet, you might not be getting enough nutrients to help prevent the cold and flu viruses from affecting your body. Taking extra vitamins and supplements can ensure you have the proper vitamin E, echinacea, and other nutrients that help you to boost your immune system. My family’s favorite is Juice Plus fruit, vegetable and berry capsules - It’s made with thirty whole food fruits and vegetables that is easily absorbed by your body. I also always have DesBio Immune Support on hand. Reach out if you are interested in adding these to your home prevention kit.

It’s Summer!  We are officially half way through the New Year and for anyone who made resolutions, you are either going strong or those babies got ditched already.  Didn’t make resolutions?  That’s cool.  How are you doing with healthy habits?  Are you finding it easy to make good choices or are things a bit of a challenge?  New Year’s is not the only time we can resolve to make a change.  You can reboot your mindset anytime and shift into healthier habits now. 
 
Here are some tips to RESET YOUR MINDSET: 

#1. Give yourself some grace and some space 
Life happens.  Like, real life, real stress, real complex shizz.  And no matter how focused you are, real life makes you make choices that are not always aligned with your holistic health goals.  But here’s the thing about goals – they are just a guidepost that you are looking forward to reaching.  Nothing else.  Goals are a way to anchor your progress and motivate you to take action.   
If you made goals in January and are struggling to get in gear to reach them, cut yourself some slack and see how it feels to look at things in smaller pieces.  By chunking a big goal down into smaller steps, you may find that you can breathe easier and have less stress about it. 
 
#2. Gratitude Check-In 
Even on the worst days, I bet you can find one thing that is a blessing in your life.  In fact, when you start to REALLY think about how things are going, you may find that your list is longer than you expected.   
Doing a Gratitude Check-In can help you get grounded in the good things that are part of your life.  
Did you get out in the fresh air this week?  Is your coffee cup awesome?  Do your yoga pants fit just right?  Are your fuzzy socks keeping your feet cozy?  Do you have a phone a friend option?  Gratitude lists do not have to be about BIG things.  In fact, it’s often the little things that help us get through the day.   
Gratitude has studied health benefits.  A gratitude/mindfulness practice can ease stress perception, lower cortisol (a stress hormone), improve sleep and ease digestive upset.  
 
#3. Get Rid of Mental Clutter 
Ditch the stinking thinking.  It creates monkey mind and easily pulls people off track.  This can happen if you are trying to do too much at one time or if the things on your list are not reasonable.   
 
In the same way that physical clutter can make a space feel chaotic, mental clutter can create a sense of anxiety, panic or unrest. 
 
Using mindfulness exercises to stay present, or setting aside a little time for daily stillness and meditation can help you brush out the cobwebs and dust bunnies and organize the files in your mind. 
 
#4. Stop looking at Social 
You are a unicorn.  You are a completely amazingly unique being who is beyond compare.  Stop seeking validation from social media if you find yourself there.  No amount of likes, follows and shares will equal an ounce of your innate self-worth.   
 
By comparing yourself to others on social and/or seeking validation there, you can actually stress yourself out and trigger a cascade of physical and mental harm.  Social stress is a leading cause of anxiety and depression in teens and young adults.  In business, if you are an entrepreneur, you likely feel the same.  To reset your mindset here, detach the worth of yourself or your business or project from the social interaction or response.  You are ALWAYS of value.  Your business offerings or ventures may be incredible too, but the audience on social may not be reflecting the truth.   
Sometimes it can help to log off or limit social media time so you have less exposure to distractions that can discourage, de-motivate or make you feel off course. 
 
#5. Reframe Your Game 
Some people will tell you to “just think positive” and while that can help to shift you out of a funk, it is not always realistic.  Instead, see how it feels to flip the script. 
 
The next time you are ruminating about missing a target or flubbing up, reframe the issue so you can flip the script.  For example, if you are trying to lose weight and have been dialing in your nutrition, but you ate pizza last night and the scale did not budge, you might be saying mean things to yourself.  Instead, say something like, “I am so fortunate that I can respond to my needs and nourish my body with flexibility and understanding.”  
 
When you flip or reframe negative responses, you empower your mind with a positive alternative that does not trigger the release of cortisol and add to your stress. You also flex your resilience “muscle” and over time, you will appreciate your ability to shift effortlessly as your needs change. 
 
What tips and strategies do you use for mindset? Share in the comments below and let’s collaborate to make mindset and healthy habits easier all around!  ​