Happy Thanksgiving!

November 23rd, 2021

I am so excited for Thanksgiving! Not only is it one of my favorite holidays, but I will be traveling to see family. I have not seen this side of the family since Thanksgiving 2019! I love Thanksgiving because it truly is time to spend with family. There is no pressure of getting gifts, just gather, eat great food, and watch football. At least, this is how my family celebrates Thanksgiving.

As we wrap up our discussion on diabetes, I thought it would be helpful to give you a few hints to successfully navigate your Thanksgiving meals. Since I enjoy food, especially the comfort style, often high-carb and high-fat variety offered at my family’s holiday gatherings, I have to form a mental game plan to avoid a food coma caused from overeating and the dreaded lethargic drive home due to a carb overload. This may sound crazy to some, but I have goals I am striving for and want to set myself up for success, even during the holidays.

My first recommendation is to take your time eating. Visit with family/friends and drink water in between bites. Give your body time to get the “full message” to your brain. Another suggestion is to graze on the vegetables from the veggie tray. If you get in 1 or 2 servings of vegetables before you sit down to eat, you will eat less because your stomach will already be partially full. My last recommendation is to move. Whether it is going for a walk, skating or playing games outside (weather permitting), adding movement will help fight off sleepiness and get your blood moving. My favorite suggestion is to go back for seconds. You may be saying wait a minute Lacey, I thought you were trying to avoid overeating. Let me clarify, do not fill your plate completely on your first trip. Try scooping half the size serving you would normally put on your plate. If you are still hungry, go back for seconds, again only getting half the normal serving. This also allows more time for your body to send the “full message” to get to your brain.

As far as diabetic friendly foods at Thanksgiving, www.naturalwellness.com suggests the following:

~ Stuffing filled with veggies, seeds, and meat instead of the traditional stuffing that is packed full of bread.

~ Faux mashed potatoes using cauliflower and parmesan cheese instead of potatoes.

~ Sweet potato casserole without the marshmallows.

~ Sauteed low carb vegetables, such as spinach with garlic or cabbage with onions.

~Pumpkin pie, minus the crust.

I hope you try at least a couple these tips during the holidays. Let me know how they affected your meals and how you felt after eating. Wishing you and yours a Happy Thanksgiving!

Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Diabetes treatment options.

November 16th, 2021

I can not believe that Thanksgiving is next week! Where has this year gone? I asked you last week how your self-care has been going this year and am loving the feedback, be sure to keep it coming! This week share with me your plans for Thanksgiving or any special traditions that your family has for the holiday. My family has the standard traditions of food and football.

When it comes to diabetes, treatment and preventative measures are important to maintain and improve your quality of life. Treatment can include injectable and/or oral medications. Insulin is the most well-known injectable medication available to treat diabetes. Insulin is a hormone normally secreted by the pancreas, as we have discussed in our previous blogs this month, but for individuals who have diabetes, their bodies either do not produce or use insulin properly and medical intervention is necessary. For certain individuals, an insulin pump may be the most convenient option for them. There are a host of prescriptions available to help you in your journey with diabetes. To decide the best option for you when it comes to insulin or other medications, please consult with your doctor for the most up-to-date information.

As mentioned before, there is no substitute for a balanced diet and exercise program. You can support your body and its fight against diabetes naturally by incorporating herbs, supplements, nutrients, and essential oils that will aid in balancing your blood sugar levels. Limes and lemons contain soluble fiber that regulate blood sugar levels by restraining the amount of sugar taken in by blood. The pectin in passion fruit can prevent sudden spikes in blood sugar levels. Magnesium, found in spinach and avocado, is required for proper function of insulin receptors. Chromium can be found in corn and sweet potatoes and helps balance blood sugar as well as preventing sugar cravings. Chlorophyll has a cleansing effect on the blood and promotes healthy immune function and can be found in spinach and parsley. Raspberries and broccoli are good sources of fiber, which slows down sugar absorption and carbohydrate breakdown.

Do those recommendations help give you an idea on foods to add to your diet to help your body function in a more effective manner? I have found it helpful to add foods to my diet, because then I do not feel deprived by focusing on items that are limited or banned. It comes back to mindset and setting yourself up for success! Try new recipes to keep your meals exciting. One more tip that I find helpful, especially this time of year, is to take smaller portions of food and eat your meal slower. This gives your body time to tell you when it is full, which helps you to avoid overeating, as well as giving your body time to digest your food properly.

Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Diabetes warning signs and how to recognize them.

November 9th, 2021

Have you been faithful in keeping up with your self-care this year? If not, you can start fresh today with a couple minutes of meditation or going for a walk over your lunch break. I have found the best way for me to implement healthy change is by committing to one small change and practicing it daily. Once that becomes a habit, I add one more healthy habit and repeat the process. If I miss a day or two, I no longer beat myself up, instead I just start again with my habits. Give yourself grace as you begin/continue the change process.

Have you heard the term prediabetic, or prediabetes? Do you know what it means? According to http://www.diabetes.org, the term means that your blood sugar levels are higher than “normal” range but not high enough to be diagnosed with diabetes. With prediabetes, you can experience other symptoms of diabetes or not. There are no clear symptoms, so it is important to talk with your doctor to discuss your concerns and risks.

Ready for some good news? Even if you have been diagnosed with prediabetes you can make small changes to lower your risk of developing diabetes. The National Diabetes Prevention Program is a research-based program developed by the CDC to prevent and delay the development of type 2 diabetes, by implementing a structured lifestyle change. The program addresses diet, exercise, and stress management in six months of weekly group meetings and follow-up sessions as needed.

If you feel overwhelmed and do not know where to begin your healthy life-style journey, let me make a couple suggestions: diet, exercise, and tobacco products. These are some of the same suggested changes listed on the website. Diet does not have to mean cutting out entire food groups or a lifetime of eating bland and boring foods. Exercise does not always mean hours in a gym or doing activities that you hate. Tobacco products, simply put don’t use them. If you are currently using them and want to quit, find the resources and support to quit in a way that you will be successful. Some people can quit cold turkey, others need to substitute it with a healthier habit and some need an accountability partner. You do not have to be alone in the process, you are more than welcome to reach out to me for help in finding options and resources to begin your wellness journey.

Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

What is diabetes?

November 2nd, 2021

It’s November, so that means there are only 2 months left in 2021. What mark are you leaving on 2021? We all leave a mark on everything we touch because all of our actions and choices have consequences that impact more lives than our own. What changes have you made to positively impact next year and further into your future? If you are not satisfied with your progress this year, make a change today, like right now! Let me know if and how I can help you in your journey.

November is diabetes awareness month. How much do you know about diabetes? Are you prepared to learn more? This month we will be looking into this serious condition and learning how to protect ourselves as much as possible. Did you know there are 2 types? According to www.diabetes.org, “in type 1 diabetes, the body does not produce insulin.” “Type 2 diabetes is the most common form of diabetes—and it means that your body doesn’t use insulin properly.” This type can also be managed by exercise and a proper diet. Do I have your attention?  Your diet and exercise routine affect much more than your silhouette. Being overweight increases your chances of type 2 diabetes and a host of other problems including heart disease and stroke. The good news is that this condition can be managed with exercise and a proper diet.

You may be asking, “What exactly is insulin?” Insulin acts as a truck to transport the sugar you consume into the cells of your body. Think of this sugar, which is actually blood glucose, as fuel for your body. Sidenote, higher blood sugar level does not equal more energy, because the body will store the extra energy as fat.

 In a paper I wrote for my health coaching certification I explained the relationship between insulin and glucose like this: It can seem like a tug of war when you are trying to achieve balance by changing your diet. It doesn’t have to be a battle; it could be thought of as a dance or a well-oiled machine. Our cells ask for energy, so we eat. Food increases our blood sugar level causing our pancreas to release insulin, the amount of insulin released depends on the amount of carbs and sugar we intake. Insulin is responsible for delivering glucose into cells for energy. You can avoid overwhelming this delicate system by grazing on the right balance of foods and your body will thank you!

Whether this is the first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

A chat with Dr Adam from Love Chiropractic

October 26th, 2021

Is anyone else having a challenging start to the week or is it just me? Things could be worse, but it is never a good thing when you begin your week by dropping your iPad and shattering your screen. Since I need this for work, I spent the evening upgrading my technology.  Thankfully, I have a business emergency fund set up, so it was just a matter of making the trip to a short-staffed tech store and making the purchase.

I thought it would be beneficial to interview a chiropractor to wrap up this month’s blog. I just so happen to work with 2 awesome chiropractors, and Dr Adam was gracious enough to answer more questions for me. If you have additional questions for Dr Adam or Dr Robyn, please visit their website, www.lovechiropractickc.com.

Q:  What made you want to be a chiropractor?

A: Dr Adam – Participating in varying sports throughout my adolescence I was always intrigued with the healthcare side of athletics. Chiropractic offered a more conservative approach when it came to sports induced injuries which I appreciated.


Q:  What made you want to start your own business?

A:  Starting your own practice is not an easy endeavor, but one that I knew would allow myself to practice in a way that I believe would provide my patients with the best possible care.

Q:  What is the biggest benefit of chiropractic care, in your opinion?

A:  Providing relief to a multitude of musculoskeletal conditions with conservative care. Allowing patients an alternative of first line care compared to medications and surgical intervention.

Q:  Is chiropractic care right for everyone?

A:  It is dependent on what the individual’s health goals are. Chiropractic care offers a variety of benefits from treating acute conditions to managing chronic conditions to providing wellness care. 

Q:  If someone begins chiropractic care with you, does that mean they will have to see you every week for the rest of their lives?

A:  Of course not. Sadly, this myth is one that we continually have to address in our field. We are here for our patients when they need us, and some may need us more than others, but if we were seeing our patient’s every week for the rest of their lives, we would not be very good at what we do.

I hope you found this post informative. Whether this is the first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Massage Therapy Awareness Week October 24th – 30th

October 19th, 2021

How are we already over half-way through October? I noticed this week that the leaves are really beginning to change colors and fall from the trees and the evenings are a little cooler, I’m loving it! This week we will explore some of the many benefits of massage therapy, as next week is massage therapy awareness week.

How old were you when you received your first massage? I was 20 years old when I had my first massage and felt cheated that I hadn’t scheduled one earlier! I learned exactly what I was missing out on by not having regular massages. It was time for me to rest, mentally check out, and allow my muscles to be treated by a professional. Today, I have standing massage appointments to make sure I take the time to take care of myself. I encourage all my clients to schedule standing appointments, whether it is weekly, monthly, or bi-monthly. One of the reasons is to ensure that you take care of yourself, with the flip side being that I have your appointment time available. I have been booking out 3-4 weeks in advance, as well as having a wait list. This is great news for me and my business and what I have been working towards for years, but not so great news for existing and new clients trying to schedule an appointment with me.

What are some other benefits for massage? Massage can help alleviate pain, including pain associated with plantar fasciitis and migraines, just to name a few. The picture associated with this week’s post lists 25 benefits of massage by naming them reasons to schedule a massage. In reality, the reasons to schedule a massage are probably endless. The only reason(s) that matter are the ones that cause you to schedule a massage.

When you go to your massage, have a goal in mind and share this with your massage therapist. For instance, if I have a client come in for an appointment and they state that they need to relax and mentally check out for the entire session, I will know to not work deeply on their muscles or do trigger point therapy because that requires conversation. Instead, I am going to do more energy work and overall lighter pressure than is typical for my sessions. If this goal is not communicated to me before the session begins, I could be working more on getting the muscles to relax instead of getting the mind to relax.

Communication is also important during the massage. As a massage therapist, I can tell a lot about a muscle – if the muscle is tight, if it is beginning to relax or if it is in spasm. I am not a mind reader, so I can not tell if my pressure causes pain, this is where I require feedback from my clients. While we are on the topic of pain, I will take an unpopular stance and say, in my opinion, a massage does not have to hurt for it to be effective. I will say that a client may be sore after receiving a massage from me but that is not the case every time.

I could literally talk about massage all day long, but that would probably be very boring to you. With that said, if you have any questions about massage, send me an email and I will get back to you as soon as possible. If I have several questions or duplicates, I might even do another blog with all the questions and answers.

Whether this is the first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Working together – Chiropractic and Massage.

October 12th, 2021

Are you enjoying the cooler temperatures? The relief from the heat is a welcome change for me! The leaves are just beginning to change, and pumpkins are everywhere you look, which means fall is here! I may have told you already, but this is one of my favorite times of the year! Let’s dive back into our exploration of chiropractic care and massage therapy.

According to The Palmer College of Chiropractic’s website, “Chiropractic is the method of natural healing most chosen by those seeking complementary/alternative health care for acute and chronic conditions.” The website further explains, “Chiropractic focuses on maintaining your health naturally to help your body resist disease, rather than simply treating the symptoms of disease.” This means that chiropractic care can be helpful in your overall healthcare plan, not just for the aches and pains that you may experience from sustaining an injury or accident.

According to the Mayo Clinic’s website, massage benefits can include stress reduction, increased relaxation, reduction in muscle soreness and tension, improvement of immune function, increased circulation, increased energy and more. Again, we see that massage is much more than just a relaxing day at the spa or to help specific pain issues, but can contribute to your overall health and wellness.

Since both chiropractic care and massage therapy can be beneficial to your overall health, imagine incorporating both into your normal routine! Massage therapy can help relax your muscles which could then in turn make an adjustment easier or possible. Combining massage and chiropractic care treats your pain from 2 different possible sources and provides more complete care for your body structure, enabling you to function at your best.

This type of care is not just for elite athletes. I was interviewed this past week about my business and asked how I became interested in massage. My short answer is a sports injury, and my initial desire was to become a massage therapist for a professional sports team. Today, 17 years into my career, I would say that my passion is to help my clients live their life to the fullest. For some that means being physically able to keep up with their grandkids or enjoying playing golf with their friends. I know this may sound cheesy to some, but it is my goal every day, and I am lucky enough to have found a chiropractic team with the same overall vision. I am located inside their office and am my own business, but we are able to collaborate to provide the best care for their patients and my clients.

I hope you found this article beneficial in your wellness journey. Whether this is the first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Is it time for an adjustment?

October 5th, 2021

Hello October! Football is in full swing, with homecoming weekends happening at high schools and colleges. Haunted houses and pumpkin patches are open. We are in the last quarter of 2021. Before we know it, we will be ringing in 2022. It is my hope for you that you are taking time to care for yourself and avoiding getting lost in the shuffle of life. This month we will be exploring chiropractic medicine and massage and how they work in harmony.

According to the American Chiropractic Association’s website, “Doctors of Chiropractic (DCs) care for patients of all ages, with a variety of health conditions. They are especially well known for their expertise in caring for patients with back pain, neck pain and headaches using their highly skilled manipulations or chiropractic adjustments. DCs also care for patients with a wide range of injuries and disorders of the musculoskeletal system, which includes the muscles, ligaments, and joints.” The risks of chiropractic care are small, making it one of the safest drug-free, noninvasive options of healthcare to treat neuromusculoskeletal complaints.

In my experience with chiropractic care, pain relief is just one of the benefits. I have found it is easier for me to move and go through my days when I listen to my body and get adjustments as needed. I have seen a chiropractor since I was in the 7th grade, mainly for pain in my low back, hips, as well as frequent headaches. Some may think that is too early to see a chiropractor, but I couldn’t disagree more! I know several people who have their children adjusted on an as needed basis, to help with a variety of issues, beginning when they are infants. Think of your body like a Jenga tower. If the tower is crooked or off-balance, it is not going to support more blocks being added and is at risk of toppling over. Instead, if the tower is stacked correctly and straight, it will be strong enough to handle additional blocks being layered on top.

You may be asking yourself, “Isn’t chiropractic treatment too aggressive for children?” When it comes to chiropractic care, treatment can be as gentle or as aggressive as needed. In addition to manipulation using hands, treatment can also be given using specific tools designed for joint manipulation. The treatment plan can be tailored to each individual situation. I would encourage you to find a chiropractor who provides patient-centered care, offering a treatment plan customized to your specific needs. This is also called evidence-based care. If you need assistance finding a qualified chiropractor, feel free to contact me and I will do my best to help you.

Later this month, we will continue our exploration into all things chiropractic care and massage therapy, including how the two can work together in your overall health and interviews with industry professionals.

Whether this is the first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Create your plan to age healthy and gracefully.

September 28th, 2021

Wow! September is almost over, and fall is just around the corner. It seems that this month has flown by quickly for me, how about you? Massage appointments have been keeping me busy, however, I am making the time to fine-tune a few ideas for wellness classes and sneak in regular self-care. I hope you have enjoyed our topic of healthy aging this month and found a few tips to apply to your daily life that will enhance your wellness journey.

To wrap up our discussion this month, lets review how to implement the strategies we covered. First, the bad news is there is no magic pill we can take or fountain of youth we can drink from to avoid the aging process. It is happening to each and every one of us, right now. Free radicals and oxidation are facts of life, so we need to be proactive by consuming the correct amount of antioxidants daily and avoiding as many unnecessary, excessive free radicals as possible.

We can also add foods to our diet that are rich in vitamins and nutrients, as these help to support the different systems in the body. When we feed our body the “right” things, it functions better than when we feed it the “wrong” things. Portions can also be a factor when it comes to the type of food we consume. To further clarify, I am a health coach, not a nutritionist. If you have specific dietary needs or want in-depth guidance, I can refer you to someone in my network, but I can help if you want to review your diet, fine-tune your diet, or learn basics of the “rights vs wrongs” of foods.

Often when we think of fitness, we think of going to the gym and lifting weights, but fitness is so much more than just going to the gym. In fact, you don’t even have to go to the gym. I have shifted my thinking to be more movement minded. Go for a walk with a friend, join a golf league, or go on a bike ride, these are all ways to get fresh air, clear your mind and move your body.

When we think about aging, it is easy to focus on the physical, skipping over the mental and social aspects of aging. I am encouraging you to begin “exercising” your brain to help you age gracefully. Volunteering, joining a club in your community, attending a pottery or cooking class and spending time with loved ones are all great ways to keep your mind active and young. You are never too old to learn something new!

I hope you enjoyed learning about healthy aging this month and by doing so you have a more positive outlook on your future! Whether this is the first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week. Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

More keys to healthy aging.

September 21st, 2021

I enjoy summertime and the long, sun-filled days but I am excited about the arrival of fall this week. Crisp mornings, warm days and sweatshirts on cool evenings are some of my favorite things and according to our local weatherman, today is the first of many for the season. How is everyone’s self-care routine? Have you begun to implement new ideas? By next week, I should have the list of self-care suggestions listed on my website for you to use as a reference point.

According to www.webmd.com, the “secrets” to aging successfully include avoiding cigarettes, maintaining a healthy weight, regular exercise, coping skills, strong social relationships, and keeping your mind active by pursuing education. In May I covered mental health, uncovering why it is so important to our overall health and included a few tips to maintain good mental health. We covered exercise and healthy weight last week in the blog, so let’s take a deeper dive into how to develop these other “secrets,” so we can live a healthy, long and fulfilling life.

Avoiding cigarettes is not a new concept to maintaining good health and I would add all tobacco products to this category to include chewing tobacco and tobacco vape products. All tobacco products and their ads have a warning listed, as in printed on the product. To say you are unaware of the risks, would be a form of denial, in my opinion.

I would also suggest taking another step to avoid synthetic toxins, such as those found in cleaners, personal care products and other household items. Avoiding synthetic chemicals may be a new concept to you. Afterall, if products are “safe” enough to sell in stores and promoted in ads on television, that must mean they are good for us or at the very least not harmful, right? I do not believe this to be true, as I have done my own research and have experienced the difference in my own life by making the change to products that are free of those ingredients. In one of my early blog posts, I shared how I was introduced to essential oils to use instead of candles. I never imagined that I would end up doing a complete “ditch and switch” with my household and personal care products, but I have and now notice several positive changes in my life. If you want additional information or guidance in this area, please contact me as I have several resources available and I would be happy to help.

Maintaining strong social relationships can be achieved several ways, e.g., through church, hobby clubs, and community groups, just to name a few. I personally like to find a volunteer group to get involved with as it guarantees a common interest. Most of the time these groups also have a fundraiser that includes a physical fitness component such as a 5K, dance-a-thon, etc.

There is an old saying that learning is a life-long process, and it is completely true! When was the last time you learned a new skill, about a new topic or took a deep dive into a subject? For me this happens weekly, at least. Hello – this blog! I find it fascinating that there is so much that I know nothing, or only a little, about. By digging in and finding out the how and why, I am able to gain a clearer view of the big picture of life and am able to be more compassionate and understanding when dealing with others.

Whether this is the first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Life with Lacey

Self-care is not selfish, but very necessary!