Natural Skin Care Routine with Dr. Andrea Schnowske

 I have had a LOT of patients coming in with mood swings, acne, joint pain, and digestive issues related to hormone imbalance issues lately and I wanted to do something about it. The beauty products we use for shampoo, conditioner, body wash, shave gel, lotions, deodorant, and even moisturizers and makeup have TONS of chemicals in them that can cause toxicity but also cause hormone imbalance.

In the video below I share my own skin care routine with you and even recommend some great goat milk soaps that I have come across myself!

Twilight Creations in Lynn Center IL can be contacted at twilightscreations@gmail.com

Country Meadows at countrymeadows08.webs.com

or East Peoria Farmer's Market on Friday from 4-7pm

3 Ways to Reverse Arthritis and Osteoporosis

We all know that getting older isn't fun but the reality is that you can CHOOSE to age gracefully or not so much. There are so many things you can do at home with simple diet and lifestyle changes to help your body heal and keep your joints healthy as you age. Tune into the video below to find out more about how YOU can HELP YOURSELF!

3 Ways to Reverse Arthritis and Osteoporosis
# 1 Get Rid of Pain -- We will go into detail to cover where pain is coming from and why medication is not the answer
#2 Turn Back Time -- We will cover why your may have hormone imbalance and how to get it back on track
#3 Pump that Iron -- Exercise alone is not the answer but you also need to look at diet and ergonomics in the rest of your life too. Call our office if you'd like to learn more about how we can help you! AlignLife of Peoria Peoria, IL 309-689-6200

Healthy Habits Recipe: Wilted Spinach

Here's another great recipe I just had to share! We've been getting quite a bit of greens with our vegetable CSA so we've been trying to find easy recipes that taste good for the whole family. You can only eat so much spinach salad so this is a cooked version that brings out even more vitamin content and helps your body to absorb the nutrients better too. This takes less than 10 minutes to make and you will almost always have the ingredients on hand so it comes together quick.

Ingredients:
1 tsp minced garlic (I usually keep a small jar with my spices so this is always on hand)
1 tbsp olive oil
1-2 bunches of spinach
1 tsp pink Himalayan salt
1/2 tsp pepper
2 tbsp lemon juice

Directions:
1) Heat minced garlic and olive oil over medium high heat until it starts to sizzle.
2) Add rinsed spinach to pan.
3) Add salt, pepper, and lemon juice over top.
4) Stir until spinach turns a bright green and wilts completely.
5) Drain lemon juice off or remove spinach from pan.

Enjoy! My girls love the garlic and lemon flavor of this spinach and even asked for seconds.

Crispy Crunchy Kale Chips

These easy to make kale chips are a great alternative to potato chips or popcorn. They have the crispy texture and salty snack flavor that we love! I did a video of this recipe to show how easy this is to make.

Ingredients:
1 bunch kale (removed from thick stem)
Drizzle of olive oil
1/2 tsp pink Himalayan salt
1/2 tsp pepper (optional)

Directions:
1) Preheat oven to 350 degrees Fahrenheit.
2) Rip kale from stem and break into small pieces.
3) Drizzle with olive oil, salt, and pepper
4) Bake at 350 degrees for 15-20 minutes until it's as crispy as you like. I prefer 15 minutes because then some are crispy and some are a bit crunchy.

Enjoy! My girls usually polish a whole tray off in about 20 minutes so make sure you grab some while they are fresh!

Easy Peasy Parmesan Baked Sweet Potato

Yum yum yummy! This baked parmesan sweet potato is a great option for an easy baked and addicting side.

Super easy to make and ready in 20 minutes!!

Ingredients
3 sweet potatoes (peeled and cubed)
2 tbsp olive oil
2 tbsp melted butter
1/2 tsp parsley flakes
1/2 tsp salt (I use pink Himalayan)
4 tbsp parmesan cheese
1/2 minced garlic

Toss it together and then bake at 400 degrees for 29 minutes and voila!!!

Love Love Love this Lavender Lemonade

That's right I'm on a lavender roll.... Again this rogue bag of dried lavender in my baking cupboard is inspiring me. So this is a refreshing twist on a classic for some interesting flavor notes and relaxation. I did not choose to add any special colors or fresh flowers so no pretty purple color but AMAZING flavor.



Ingredients:

Simple Lavender Syrup
1 tsp dried lavender buds
1 cup sugar
2 cups boiling water to infuse

Lemonade
1 1/8 cup lemon juice (I only had 1 lemon so I used bottled lemon juice and 1 lemon)
3 cups cold water (you can add more if you like it more watered down or just serve over ice)

Directions:
1. Assemble the simple syrup and stir until sugar is dissolved.
2. Let infuse for at least 30 minutes.
3. Mix it all together and then enjoy over ice!

My New Favorite Recipe: Bacon Wrapped Lavender Glazed Baked Chicken

What?!? You didn't know you could cook with lavender? ME EITHER! I bought a package of lavender awhile back aspiring to make lavender ice cream but just never seemed to have the time to make the recipe so it went to the back of my baking cupboard. I discovered this package yesterday while I was reorganizing and became inspired. We had a huge storm on the way and are likely to be staying home the whole weekend so I got to searching for ideas to make and inspiring and relaxing meal. VOILA!


Enter Bacon Wrapped Lavender Glazed Baked Chicken. This recipe took under 10 minutes of prep and was pretty much HANDS OFF the whole 40 minutes it baked.

Ingredients:
2 chicken breast ( I sliced them in half so I had 4 thinner pieces to wrap in bacon)
3-4 slices of center cut bacon (just don't use thick cut since it won't be all the way done)

Glaze: (I just spooned it over top before wrapping in bacon but you could marinade the chicken in it for 20 minutes or even boil it down to a thicker glaze if you wanted)
1/2 tsp black pepper
1 tsp salt ( I used pink himalayan)
2 tsp dried lavender buds (best to use food grade)
1 tsp dried thyme
1 tsp dried tarragon (optional)
1 tsp dried rosemary
1/4 cup balsamic vinegar
1/4 cup brown sugar
2 tbsp honey

Directions:
1. Preheat oven to 350.
2. Trim chicken breast and then slice in half so it's thinner
3. Grease baking sheet (otherwise cleaning will be a PAIN)
4. Lay out 3-4 slices of bacon in a row and set your chicken on top
5. Mix together the glaze. Spoon a few spoonfuls of the glaze on top and then wrap the bacon over top
6. Bake 30-40 minutes
7. Switch oven to broil and broil 3 - 4 inches on High for an additional 2-5 minutes (depends on how crispy you want your bacon)
8. Let cool. It will be HOT HOT HOT.
9. You can serve with the crispy bacon or take it off for a more traditional looking chicken breast meal. I chose to take it off because there was still some fatty spots left in places and my dog appreciates scraps in her food bowl that involve bacon.

Getting Chiropractic Adjustments Can Boost Your Immune System

Your nervous system controls and signals to your immune system to boost and fight infection and your endocrine system to help with hormone balance. When you have nerve pressure in your spine from injury or arthritis this can cause your nervous system not to send signals out and can cause your immune system and endocrine system not to work at 100%.


The nervous, immune, and endocrine systems share tiny messenger molecules that mediate communication between them. One of these messenger molecules, IL-2, used to be classically thought of as an immune system molecule; however, studies published within the past decade have clearly shown IL-2's presence and activity in the nervous system (click here for more information). One recent pioneering study,"Enhancement of in vitro interleukin-2 production in normal subjects following a single spinal manipulative treatment"(click here for the article) clearly demonstrated an increase in IL-2 levels and also in the function of T-cells, which are key players in the immune system's army of cells, following chiropractic adjustment. The authors concluded that chiropractic adjustment can influence the biological immune response.

In another elegant study by Selano et al, "The Effects of Specific Upper Cervical Adjustments On The CD4 Counts of HIV Positive Patients'" (Chiropractic Research Journal 1994; 3(1): 32-39), the effects of six months of regular chiropractic care on the immune system function of HIV patients was measured. At the end of six months of care, the patients who had received regular adjustments had a 48% increase in the number of CD4+ T cells (p=0.06), whereas the patients who were not adjusted had an 8% decrease in CD4+ cells.

A series of studies published in the Journal of Manipulative and Physiological Therapeutics (JMPT) by Brennan and Triano showed that several types of immune system cells, including phagocytes, neutrophils, and PMNs, showed increased biological activity after chiropractic adjustment. Links to the PubMed abstracts can be found here and here. These studies all suggest that chiropractic adjustment can enhance immune system function.

The idea that chiropractic care can help the immune system work better is not a new one. In fact, this concept has been supported by credible data for a century. For example, Dr. Dan Murphy compiled some very interesting data regarding the use of chiropractic care during the Influenza Epidemic of 1918. Click here for an excerpt. According to the statistics presented in this excerpt, influenza patients who were under chiropractic care rather than medical care during this epidemic had significantly higher survival rates. (Note: some cite the success of chiropractic treatment in this epidemic as the historical turning point that allowed chiropractic care to survive as a profession.)

The endocrine system's main players are epinephrine (also known as adrenaline), nor-epinephrine, and cortisol. These molecules are produced in the adrenal glands, endocrine glands which have direct connections with the nervous system by way of a division called the sympathetic nervous system. Cortisol in particular is a stress hormone that inhibits the immune system (which is why stress really can make you sick!) So if the sympathetic nervous system is too "turned on" due to stress and subluxation, it can increase the adrenal glands' synthesis of cortisol, in turn affecting the immune system. Vertebral subluxation promotes this exact situation (see here for and article abstract and here for an full article describing this).

For more information about how chiropractic care can help the immune system function better, visit www.chiro.org/research and www.icpa4kids.org.

Gluten Free Apple Cider Cinnamon Quick Bread

It's been raining and when I say raining I mean torrential downpours with basement flooding and whole parking lots underwater. So we've been stuck inside and you know how I get when I'm locked up inside!

We went to Christ Apple Orchard in Elmwood IL a few weeks ago and are on the last dregs of our 2nd gallon of apple cider and I'm getting appled out with the huge bag of apples we picked. So I decided to use the last of the apple cider and some apples in a lovely apple cinnamon bread that I modified.

As you know, we've been dealing with some food allergies in our house including dairy, gluten, and yeast so I'm forever trying to find recipes that don't seem gluten free or dairy free but still smell, look, and taste amazing. So here ya go!

If you haven't cooked with gluten free recipes before there's a few things to keep in mind. #1 Always get the good flour and don't try to mix your own. I personally love Gluten Free Mama's Coconut Flour Blend because it is very smooth but it tends to soak up a bit more liquid since coconut flour is super absorb able so you'll have to play with adding more liquid to make it right. When I'm modifying recipes I tend to favor the Cup 4 Cup Gluten Free Flour which I buy in bulk on Amazon Prime because you can literally use it cup 4 cup in recipes so there's no guesswork and it doesn't tend to dry out as much as the Gluten Free Mama when baking over 40 minutes. It also rises and has a similar texture to regular flour so its much easier to trick your tastebuds into thinking its not gluten free.

Ok I'll shut up now... Here's the recipe

Bread Mix
1 1/2 cup Cup 4 Cup Gluten Free Flour
2 tsp baking powder
1/2 tsp salt
1 tsp cinnamon
1/2 tsp Five Spice Blend (I'm a bit of a spice freak but this is totally optional!)
1/2 cup butter (melted in microwave)
1/2 cup sugar
2 large eggs
1 1/2 tsp vanilla
2/3 cup apple cider
1/4 cup cream cheese or sour cream (to maintain some creamy texture)

Apple Mix
1 apple peeled and chopped into small chunks (any variety will do but I used a large Gala because that's what I had)
1/4 cup brown sugar
1 tsp cinnamon
pinch of nutmeg

Cinnamon Sugar Topping
1 tbsp sugar
1/4 tsp cinnamon
pinch nutmeg

1. Preheat your oven to 350 degrees because it is super easy and quick to put this "quick" bread together. Bad pun, I know right?!?
2. Mix the bread mix in a bowl.
3. In a separate bowl, mix the apple mix together.
4. Grease your loaf pan (it makes it much easier to get out and for it to not fall apart since gluten free flour doesn't tend to hold together since gluten is like glue and keeps it together)
5. Pour and spread HALF of the bread mix in the loaf pan.
6. Sprinkle HALF the apple mix on top.
7. Pour and spread the rest of the bread mix on top.
8. Sprinkle the rest of the apple mix on top.
9. Add that topping and you're ready to go in the oven.
10. Bake for 50-60 minutes until a knife comes out clean in center.

Gluten Free Dairy Free Pancakes

So my husband requested to take the allergy test and it came back with a dairy and yeast allergy so we are now going to be testing new recipes and products to see what he likes as alternatives. (Picky eater alert!!)

Since I'm gluten free these recipes will use gluten free flour (I'm trying Cup4cup flour for the first time) and almond milk or olive oil as dairy alternatives.

Recipe:
1 3/4 cup Cup4cup gluten free flour
2 tbsp sugar
1 tsp cinnamon
1/2 tsp nutmeg
1 1/2 tsp baking powder
1/2 tsp salt
1 1/2 cup almond milk
2 eggs ( you can use 1/2 cup applesauce)
6 tbsp olive oil
1 tsp vanilla

Note: Dough gets pretty sticky so when you flip your pancakes you'll need to flatten them with your flipper. I think next time I'll use 1 3/4 cup milk to help them be a little more runny and fluffy.

No One Noticed the Gravy was Gluten Free: Biscuits and Gravy

Who doesn't love biscuits and gravy? Well I do and I miss it terribly so I decided to embark upon a journey to find the perfect gluten free biscuits (still searching in fact) and gravy (DISCOVERED!). I don't have all the gluten free staples in my house but typically can use alternatives to find a way to make recipes work. The recipe for the gravy called for xantham gum which I didn't have so I experimented (Yes I am a culinary scientist when I need to be) with a combination of coconut flour and arrowroot powder to thicken the gravy. It worked so well in fact that no one noticed the gravy was gluten free and I was asked to make this again when we go camping. SCORE one for Momma!

As I mentioned I am still looking for the perfect recipe for gluten free biscuits to pair with this lovely gravy however the recipe I used left much to be desired. I found a recipe for gluten free coconut flour cheddar biscuits but they were gritty and mealy and tasted like more like egg than cheddar. Not impressed but if you are a culinary scientist I'll include the recipe below for future experiments. I will note these could probably be turned into the Red Lobster style biscuits with garlic and butter and improvements on the bread-like consistency.

Gluten Free Cheddar Biscuits
1/4 cup melted butter
4 eggs
1/3 cup coconut flour
1/4 tsp salt
1/4 tsp baking powder
1 cup shredded cheddar cheese

Mix together and drop spoonfuls on baking sheet. Bake 14 minutes in oven preheated to 400 degrees fahrenheit.

And now for the piece-de-resistance. the gluten free gravy! I will note that I used homemade chicken broth which is impossibly simple if you make a whole chicken in the insta-pot the night before like I did. I put the bones with any leftover meat and skin into a stockpot and cover with water and boiled for about an hour. Voila broth and if you're really adventurous keep boiling for 4-24 hours to make bone broth (you will have to add more water to cover the bones multiple times).

Gluten Free Sausage Gravy
1 lb ground sausage
1 cup chicken broth
1 cup heavy cream
3 tsp arrowroot powder
3 tsp coconut flour
1/4 tsp thyme
1/2 tsp onion powder (or 1/4 chopped onion)
salt and pepper to taste

Brown sausage with thyme, onion powder (or onion), and salt and pepper over medium high heat. Add chicken broth and bring to a boil. In a separate bowl or cup mix the heavy cream, 1 tsp arrowroot powder, and 1 tsp coconut flour and whisk until thick. Add the cream mixture slowly into the sausage broth and stir. Wait until it begins bubbling and then add an additional 1 tsp arrowroot and 1 tsp coconut flour. Stir and make sure it keeps bubbling and then add the last 1 tsp arrowroot and 1 tsp coconut flour and continue to boil until it thickens. If you are having a hard time getting it to thicken you can add an additional tsp of the arrowroot and coconut flour but I found the 3 tsp of each worked very well for me.

Now the rest of my family is not gluten free so I made regular biscuits for them because I haven't found a recipe that is delicious and because you really can't fool people with gluten free biscuits (at least I haven't been able to yet since I am still searching for the gluten free biscuits of my dreams). So serve the gravy over the biscuits of your choice (I have been told Aldi's carries a gluten free baking mix that can be used exactly like a Bisquick mix but I have not experimented with this yet).

Someone Stole My Gluten Free Brownies

Well I was going to do a review on these King Arthur Gluten Free brownies but someone stole some before I had a chance to take a picture. I'm still not sure if it was my husband or my 8 year old (my 1 year is napping so she's not in the investigation) but apparently they smelled so good someone had to slice into them before they were fully done cooling.

This mix uses a combination of almond flour and tapioca starch instead of traditional wheat flour and also uses baking powder to help the brownie rise to resemble normal gluten brownies. I'm all about convenience since I'm always at the office so I was pretty excited to get this from Amazon prime and not have to battle lines at a grocery store. I purchased these in an Amazon order from prime pantry along with a few other staples I keep around the house. I also purchased some of Amazon's wickedly good soups so I will have to do another review later on.

Here's my thoughts:

These smell amazing and the cocoa texture is decadent without being overly rich or sweet like some brownies. These are chewy around the edges but seem to stay a bit doughy in the center even when baking at the maximum time (45 minutes for glass pans). After chewing I did noticed some of the graininess all of the almond flour but it didn't really bother me like some previous recipes I had tried. Overall I would definitely purchase these again.

Happy Mother's Day: Apple Rose Tart

Happy Mother's Day! We had an absolutely amazing day spent with the family after my baking spree this weekend. This dessert was SO easy to make and looked GORGEOUS.

Ingredients
1 pkg of cinnamon rolls (or use your own homemade recipe)
2 apples slices in half and then in 1/8-1/4 inch pieces
3 tbsp melted butter
3 tbsp brown sugar
1 tsp cinnamon (optional but I thought it needed a bit more)
icing for topping (optional: we topped half of this with icing and left the rest alone and it was great either way)
muffin tin or round baking pan

1. Unroll cinnamon rolls into a loose spiral. Note: I did this in a round baking pan but it was hard to cut and stay in one piece so it might work better in a muffin tin
2. Place apples, butter, brown sugar, and optional cinnamon in microwave safe dish and heat for 3 minutes OR heat on stovetop until apple slices are pliable enough to roll together.
3. Make the center of your "rose" by rolling 4 slices of apples together and place in center of cinnamon roll. Slide remaining apple slices between the layers and tighten as you work from the center outward.
4. Pour or brush the remaining butter/brown sugar/cinnamon mix on top 
5. Bake at 375F for 25 minutes and after cooling top with icing if you'd like

Dragon Fruit Challenge

I put my kids to the test... I picked a random fruit they had never tried and brought it home for them to taste test. Dragon fruit it's an exotic fruit that looks amazing from the outside in a bright magenta pink with green accents with a inside white center studded with black seeds. The fruit doesn't have much flavor but the unique coloring made for a fun challenge.

Their take: kid approved, toddler approved

Gluten free egg free dairy free banana bread

We all know food allergies can make baking difficult and tasty recipes are hard to come by. This recipe is amazing in the fact that it is so flexible you can make it all the way gluten free, egg free, and dairy free or you can pick and choose! It still tastes amazing b and isn't too sweet so it's great for snacks, breakfast, or even a flavorful bread for sandwiches.

To make Gluten Free: Use Oatmeal ground in a food processor until smooth in a flour consistency

To make Egg Free: use 1/4 cup applesauce in place of 1 egg

To make Dairy Free: Use oil such as olive or avocado or coconut in place of butter

Try Something New Challenge: Dragon Fruit

I challenged Camryn to try something new today. I brought home a dragon fruit for her to try and tell us what it tasted like and whether she would recommend it for someone else to try. Here's what happened...

Cranberry Mandarin Orange Bread

Here's the Live Video Featuring Dr. Schnowske and Camryn

Ingredients:
2 cup flour
1 tsp baking soda
1/2 cup sugar
2 tbsp melted butter
1 egg
1 1/4 cup milk
1/2 tsp vanilla or almond extract
1/2 cup dried cranberries
2/3 cup Mandarin oranges

Mix it all up and pour in a greased loaf pan.

Bake at 375 for 35-40 minutes until toothpick comes out clean.

Here's the finished loaf and some taste testing!

Pineapple Pork Ribs in my Pressure Cooker: Easy and Quick Dinner Recipe for a Busy Mom

Ingredients:

4 Pork Chops or 1-2 lbs Country Style Boneless Pork Ribs
1/4 cup brown sugar
1/2 cup pineapple juice with pineapple chunks
2 tbsp soy sauce

Bella Pressure Cooker
Manual setting with pressure
25 minutes and then quick release

Comment below what you thought of this recipe!

Make Your Own Asian Orange Ginger Vinaigrette

Photo: William Dickey; Styling Rose Nguyen

Most store bought salad dressings are dripping in chemicals and stabilizers that KILL the flavor of the dressing and let it survive months or even years in  your fridge. When it comes to salad dressings, I find that simple is always better and because no one likes the same old dressing over and over again switching up the flavors is also essential. I personally prefer to switch flavors with the season and the fruit or veggies that are in season as well.

Fruits that are in season in the late winter months include primarily citrus fruits and dates. I've combined that most basic ingredients that you can keep in your pantry and have on hand when the need arises for some flavor in your salad. Follow the recipe below for a citrus packed dressing with a hint of  honey for a great boost of ginger for your immune system.


Asian Orange Ginger Vinaigrette


Ingredients:

• 2 tbsp rice vinegar (unseasoned or seasoned is best)
• 1 tsp honey
• 1 tsp orange zest
• juice from 1/2 large orange (or other citrus fruit)
• 1 tsp grated ginger (you don't need to peel unless brown skin is thick or dry)
• 1/4 cup oil (olive oil is strong in flavor but try grapeseed or rice oil for a lighter flavor)
• salt and pepper to taste

Directions:
1) Whisk the ingredients together.
2) Layer over fresh veggies or a salad.

Salad idea pictured above: Layer mixed salad greens with sesame crisps, grilled chicken, and fresh mandarin oranges and then top with your homemade salad dressing!

YUM!!

Are Your Summer Sandals Wreaking Havoc??

Flip flops are ALL the rage this year and now even have fun saying and bottle openers on the bottom for an added layer of fun. Flats and slip on sandals seem like a necessity when the humidity and temperature soars like it is today with the 105 heat index... yes that's right 105!!!

But did you know the these types of footwear choices wreck havoc on your feet, your knees, and your low back? Repetitive usage of these shoes can even lead to health problems such as foot cramping, shin splits, knee injuries, plantar fasciitis, bunions, and even bone spurs!!

These types of shoes cause overuse of the muscles and ligaments of the feet from no support in addition to using muscle out of normal gait pattern sequences. Even if you're not experiencing foot pain, you may still be negatively contributing to your foot and joint health by training muscles to work improperly.

Tips for Better Summer Footwear:

1. Get strappy. When you're looking for a summer shoe you want to make sure it stays on your foot without having to use your toes to grip. I'd recommend strappy sandals especially ones who have a strap around your ankle to keep them tethered on!
2. Avoid wedges or rockers on your footwear. Sandals and shoes with rocker bottoms are worse than flip flops because they transfer the weight of your body to the forefoot which are NOT supposed to bear weight. This can lead to premature arthritis in the foot and cause unsightly bunions and hammer toes.
3. Get supportive. Some brands are adding more arch support or padding to help reduce pressure on the joints of the feet. While this may be comfortable, don't be fooled into thinking its doing a perfect job. Due to our sedentary lifestyle, the muscles of our feet tire quickly and cause flat feet and arch collapse. The extra padding may only lessen a small portion of that collapse rather than preventing it altogether. So if you're still having pain in the feet, legs, or lower back after getting more supportive shoes you may need MORE help from a custom orthotic. We offer free foot screenings and can even provide a report showing you how much your arch drops, how much extra pressure this puts on your joints, and even how much energy your body is wasting muscles for that extra arch drop. 

Watch the video below for more information.

Don't be afraid to call my office to setup a free consultation at 309-689-6200 or go online to chiropractorpeoria.org to schedule an appointment.