Here’s the honest truth: Staying healthy is hard work. We’re all managing the best we can but between busy schedules, stress and daily toxin exposure, we could all put more effort and focus into being healthier.

Lifelong good health takes dedication. That’s why we recommend detoxing twice a year. It’s a great opportunity to check in with yourself, refocus, and reset. We like to detox in the fall and spring, as the changing seasons are the perfect time to examine your habits and get your health back on track.

Fall Detox

We like to detox in the fall because our energy and movement is at an all time high coming off of summer. Between playing outside in the sun all day, endless excursions, and late night eating (and drinking), our bodies are burnt out, exhausted, and in desperate need of a reset.

A fall detox is the perfect chance to slow down and start to rest after a summer full of movement. As the season of harvest, fall is a great time to get back in the kitchen and start eating home cooked meals again. It’s also important to cut back on alcohol (at least before the holidays begin) and add 1-2 new lifestyle habits to carry throughout the year.

Spring Detox

Coming out of winter means you have likely been experiencing cabin fever indoors—especially here in Minnesota. Outdoor exercise has been hampered by freezing temps and icy sidewalks, and comfort foods are seemingly around every corner. It’s very easy to slip out of any healthy routine in the winter in lieu of a good exercise routine.

A spring detox is a great way to refocus your intentions and health goals by cleaning up your lifestyle. Resetting your diet and getting back into the habit of daily exercise is a great way to kick off spring.

Even though our bodies work as hard as possible to keep us detoxed every day, it’s important to give your body a detox boost twice a year to help reset and restore your body’s function to it’s maximum potential. Join us for our spring detox starting on February 25! Detox week costs $175 and includes a 7-day Core Restore Kit, a canister of Dynamic Fruits and a box of coffee or tea. We’re also partnering with other businesses in the community to bring you awesome deals to boost your detox even more – like one week free of unlimited sessions at Cyclebar! Call us at 612-922-8100 to sign up!


You may think that if you look fit and feel pretty good overall, that your body is healthy and there’s nothing you need to change to become even healthier.

The truth is: you can’t always tell what’s truly going on just by the way you look and feel.

Case Study

A patient of ours recently came into the office for a Wellness Evaluation. Since our Wellness Evaluation is a quick snapshot of a few of your body’s key markers, it’s a great first step into integrating Functional Medicine into your care plan and understanding where your body is health-wise right now.

The patient thought he was in good health because he considered himself skinny and had no health issues that he’s aware of—even though he indulges in chewing tobacco, drinks alcohol frequently, and pays mild attention to his diet.

Dr. Chad ran the following Wellness Evaluation tests for him:

  • Toxin and Inflammation Markers
  • Body Composition
  • Hydration Status
  • Body’s Mineral Status and pH Balance

When the results came back, most tests scored in the marginal to poor zone, which tells us that his lifestyle is affecting his ability to perform optimally.

Although this patient looked great on the outside and had a healthy workout regimen, his internal health was suffering because of his lifestyle. Dr. Chad likened it to a car looking great on the outside, but needing extra care under the hood to get everything running smoothly. The patient is now focusing on eating more vegetables, beginning a vitamin regimen, and decreasing tobacco and alcohol use.

After several weeks on this new healthy regimen, the patient will come back in for new readings to see the progress they’ve made.

Give us a call to ask any questions about the Wellness Evaluation, how it can help you, or to book your appointment! (612) 922-8100

It can be especially hard during winter months to get the right amount of Vitamin D in your diet. You may be feeling blue, or unable to shake the virus that’s been making its way through the office.

That’s because we typically get the majority of our daily Vitamin D intake from the sun—which is much easier to do in summer months when the sky is clear and we’re spending more time outside. However, we all know living in Minnesota that we don’t often get the chance to be outside for nearly half the year, leading to an entire population experiencing serious Vitamin D deficiencies. Our bodies need around 75% of skin exposed for an average of 30 minutes daily to make optimum levels.

If you’re Vitamin D deficient, you may feel depressed, fatigued, tired, or find it hard to recover from illnesses due to a weakened immune system. Severe Vitamin D deficiencies can even lead to brittle, soft bones and rickets, as your body needs Vitamin D to be able to process and deliver calcium to build and maintain strong bones.

An easy way to know whether you’re Vitamin D deficient or not is to take a Vitamin D test. We run a simple and affordable test in our office for just $60 that will tell us exactly how deficient you are and the right amount you should take to meet your recommended daily intake requirements.

Can I eat my way to healthy Vitamin D levels?

According to vitamindcouncil.org, you can’t get the daily recommended amount of Vitamin D just from your diet. That’s because there simply aren’t enough foods that are rich in Vitamin D to be able to deliver your daily recommended intake. However, you can still eat foods rich in Vitamin D—you’ll just have to pair your diet with a supplement.

 D3 5000 with K2 – 60ct = $15.95,  for everyday use!

K2-D3 10,000 – 60ct = $25.75, an upgrade for the winter months!

Vitamin D3 50,000IU Blister Pack = $19.90, this one is to be taken when you are sick or feel like you may be getting sick – you take 1 per day for 3 days. It’s also great to have when you’re traveling. They say 1 per flying day!

Give us a call today if you have any questions about the Vitamin D test or want to set up an appointment: (612) 922-8100.

We’re always searching for the best ways to get better sleep and feel more rested throughout the week. Here are our best suggestions (that we use too!) to help you get better rest.

1. Acupuncture

Acupuncture is a wonderful holistic way to help your body get better rest. It can help produce melatonin, your body’s natural hormone that induces sleep. Acupuncture can also lessen anxiety, body pain, and other factors that lead to restless nights.

It can even help beat insomnia if you’re experiencing chronic restlessness symptoms. Our acupuncturist, Jalashree Pradhan, says that one acupuncture session can feel like the equivalent of 4 hours of rest.

2. Chiropractic adjustments

It can be shocking to unknowingly discover the amount of stress you’re carrying in your muscles, joints, and body as a whole. That’s why many people don’t realize how chiropractic adjustments can lead to a better night’s sleep. Sleep.org noted that one-third of patients reported immediate sleep improvements after having an adjustment.

If you’re having trouble sleeping, a chiropractic adjustment can help remove stress, muscle tension, and malalignments that have built up in your body over time. Just a few adjustments over a 15-minute session can help you get better sleep at night and feel more rested overall.

3. Keep it cool

There’s a reason most people say they get better sleep in the winter: cooler temperatures help your body dip into deep sleep easier and faster than warmer rooms. Your body has a natural temperature cycle throughout the day which sees your body warming up in the afternoon and cooling off before sleep.

Cooler temps also signal to your body that it’s time to produce melatonin. It’s recommended to keep your room anywhere from 60-68 degrees to help your body sink into restful sleep.

4. Meditation before bed

If your mind is racing from your busy days or can’t stop thinking about all the things you need to do tomorrow, try a meditation app. Calm and Headspace are two great apps that help you meditate, practice mindfulness, and ease your way into a restful night’s sleep.

Both apps feature guided meditations on a wide range of subjects, including anxiety, prioritization, sleep, and more that can help you mentally process your day and get ready for a healthy night’s rest.

5. Melatonin supplement

Melatonin supplements are a 100% safe, natural, and effective way to help your mind and body ease into a restful night so you can reach deeper sleep cycles. According to the Mayo Clinic, you’re also less likely to become physically dependent on melatonin supplements like you would a sleep-inducing drug, since your body is already producing the hormone.

Have a question about how we can help you get better rest? Give us a call at (612) 922-8100.

Focus.

Whether you’re juggling multiple projects at work, your kids’ hectic schedules, or simply a busy person with a lot on their plate, it can be a challenge to give each task the attention it deserves.

That’s where practicing focus techniques comes in handy. Our increasingly plugged-in and connected world has us pulled in so many different directions every day that our collective ability to focus has weakened, causing us frustration, anxiety, and a sense of chaos weaving itself throughout our days.

To get yourself back on track and your mind centered, we’ve put together these 3 simple yet highly effective tips for improving focus that you can do right now.

1. Prioritize your to-do list

Our very own Dr. Chad Peckels said it perfectly in this video:

Be Focused month continues! Here is one of the ways that Dr. Chad stays focused throughout the day! What do you do to stay focused? #befocused

Posted by Lake Pointe Wellness on Wednesday, October 24, 2018

In the video, Dr. Peckels explains how he chooses to focus on one part of his day at a time instead of focusing on the day as a whole.

“If I am focusing on a hundred items, I can’t give each of those hundred items a high attention of focus. But if I consolidate down and look at these top 10 things that are right in front of me right now, I can give them all a pretty good attention to detail.”

He suggests breaking your day down into hour blocks of time, and deciding which tasks you can give your focus to and complete in that dedicated chunk of time.

2. Download a meditation app

Meditation apps are a great way to refocus throughout your day. Whether you prefer to meditate in the morning, midday, or before bed, meditation apps can help you calm your mind, filter your thoughts, and get you focused.

Headspace is a great meditation app that features 3-20 minute guided meditations on a series of diverse topics, including a specific pack called Finding Focus. The pack includes 30 guided meditations that help you with visualization and body scan techniques that will help you better focus on what you want.

Calm is another great meditation app you can try. Voted the 2017 App of the Year by Apple, Calm offers several guides including reducing anxiety, building self-esteem, and improving focus.

3. Use essential oils

Dr. Carrie’s favorite way to shift energy or clear negativity throughout her day is to use orange essential oils. She likes to put a drop or two in her hands, inhale it, and let the calming, focus-driven benefits take over.

October is “Be Focused” month at Lake Pointe! Dr. Carrie is here to share one of her favorite ways to stay focused throughout the day: Orange Essential Oil! 🍊🍊🍊#befocused #bewell

Posted by Lake Pointe Wellness on Wednesday, October 17, 2018

Do you have any other focus tips you’d like to share? Add yours to Dr. Chad’s video here and make sure you’re following Lake Pointe on Facebook for weekly health tips!

With cold and flu season fast approaching, many of you might be busy stocking your medicine cabinets with symptom relievers and pain medicines. What about filling your shelves with herbal remedies and vitamins that will help you stay strong and healthy instead?
Here are our favorite vitamins, oils, and supplements we recommend taking to stay healthy and avoid getting sick this fall and winter.

Vitamin C

Vitamin C is a classic immune system boost that helps fight off colds and keep you healthy. It also acts as an antioxidant, helping rid your body of everyday toxins and protect your cells from free radicals. It’s also the #1 nutrient that gets depleted with stress – load up everyone! 1000mg daily, more if you’re symptomatic!

Vitamin D

Vitamin D is a vital supplement for your bone and teeth, and is extra important for growing children. Without it, your body wouldn’t be able to absorb calcium and deliver it to your bones and teeth. Research has also shown that Vitamin D helps maintain a balanced mood (especially in winter months) and support a healthy immune function. 2000-5000iu daily, more if you’re symptomatic. A quick blood test can test your levels and see exactly how much you need!

Probiotics

Probiotics are necessary to keep your gut healthy and thriving. Probiotics are the “good” bacteria living in your gut that help support a healthy immune system as well as help keep you regular. 70-80% of your immune system function stems from your gut, so it’s important to make sure your bowels are running smoothly.

You can integrate them in your diet by taking a daily supplement with at least 20 billion cfu per capsule or eating foods rich in probiotics.

Apple Cider Vinegar

Apple Cider Vinegar is one of those multi-purpose ingredients that’s great to always keep in your cabinet. Research has shown it helps reduce cholesterol levels, regulate blood sugar, and aid in weight loss. You can take it orally and even add to a warm bath to help relieve cold symptoms. Use it to make your Fire Cider this year!

Thieves Oil

A lesser known cabinet essential. Thieves oil is an anti-viral, anti-bacterial and anti-fungal essential oil blend. The blend includes clove, lemon, cinnamon, eucalyptus radiata, and rosemary. We recommend applying to the bottom of your feet daily to help support your immune system and ward off viruses during cold and flu season.

Ravens Oil

Cold season means lots of congestion, and Ravens Oil is the perfect natural remedy to help relieve your chest. It’s made with a blend of peppermint, eucalyptus radiata, ravensara, wintergreen, and lemon. Apply it to your chest and back while you’re battling a cold and it will help soothe congestion and ease your congested airways.

Vira-Pel

This herbal remedy helps your body defend itself against viral infections. Vira-Pel ingredients include Olive Leaf, Hyssop, Raspberry Leaf, Schisandra Berry and Echinacea Root. Keep this on hand all season long!

INF Fighter

This herbal remedy helps you steer clear of bacterial infections with a blend of goldenseal root, echinacea root, and chaparral.

Kid Cold

Keep your little ones’ immune systems strong with this herbal remedy made just for them that helps ward off colds. This blend includes Echinacea Root, Elder Berry, Elder Flower, Ginger Root. Magic in a bottle!

Gan Mao Ling

A common cold remedy in Traditional Chinese Medicine – herbs shorten duration of cold and flu and alleviates symptoms.

Dao Labs – Immunity Support

Go to for cold and pollen seasons. Pear + Ginger powder added to water, strengthens the immune system and safeguards the body from airborne pathogens.

 

Have any questions about these supplements, or want to start your natural medicine cabinet? Stop in or give us a call at (612) 922-8100.

What are probiotics, exactly?

Probiotics are the good bacteria living in your gut. When you take a probiotic, whether it’s a supplement or your favorite fermented food, you’re ingesting billions of live microorganisms that help keep your gut balanced, your waste system running smoothly, and your body healthy and happy.

Over the past decade, study after study has demonstrated just how important it is to have a diverse bacterial microbiome in your gut to support a healthy body and immune system. It has been observed that health issues begin to arise when the bad bacteria start to take over, or when there aren’t enough good bacteria present in your gut to help fight off illness and infection.

Everything from digestive problems to allergies—and even mental health issues—can be traced back to your gut and the harmonic balance of good and bad bacteria. That’s why it’s so important to pay attention to your gut when you’re not feeling your best, as it’s likely there’s an imbalance in good bacteria causing you to feel out of sync.

When should I take probiotics?

Probiotics can be taken every day as part of your diet and supplement routine. They will help keep you regular, help balance your mood, promote good digestion, promote weight loss, enhance immune function and a long list of extra benefits.

If an antibiotic is necessary, we highly recommend taking probiotics during and after for at least twice as a long as you were on the medication. Since the antibiotics’ job is to kill off the bad bacteria that has caused infection, one unfortunate side effect is that they kill off all the good bacteria too. This can actually make you very prone to developing yeast overgrowth! That’s why taking a probiotic supplement is essential to restore your natural, healthy gut balance much faster.

What kind of probiotic should I be taking?

To make sure your gut bacteria is diverse and balanced, you should first and foremost take a look at your diet. There are many foods that are saturated with probiotics, including sauerkraut, kefir, kimchi, kombucha, pickles, miso soup, and even dark chocolate. Check out tutorials by Donna Gates for DIY fermented veg recipes. Yum!

If you’re not getting at least 1 tablespoon per day of fermented foods, start meeting your body’s needs with Ortho Biotic Capsules – 1 per day, by Ortho Molecular.

If you have any questions about your gut or want to try a probiotic supplement, feel free to give us a call at (612) 922-8100.

Hormonal balance is vital to your overall health—especially if you’re having issues with fertility. Many fertility issues—for both men and women—stem from hormones gone haywire. Hormonal imbalances can be caused by a number of different factors, from what’s on your dinner plate to your everyday stress levels.

We’ve put together a great list of things you can do right now to help balance your hormones and get your body on track for optimal fertility.

Decrease Stress

Decreasing stress is easier said than done, but it’s a vital part of creating balance in your body’s intricate endocrine system. When you’re stressed, your body releases cortisol which can disrupt your sex hormones and cause your fertility to plummet.

Some quick tips to help destress your mind and body include acupuncture, massage, meditation, epsom salt baths, reading before bed, developing a steady exercise routine, or taking an adrenal gland supplement that helps your body manage stress at a cellular level. The right combo of nutrients such as; ashwagandha, rhodiola, L-Theanine and even melatonin helps improve your body’s stress resilience and strengthens your stress response.

Improve Body Composition & Increase Exercise

Excess fat on your body can play a big role in disrupting your hormones. It’s a little cat and mouse in the sense that stress can cause excess fat, and having excess fat can further worsen your body’s physical stress. Increasing your muscle mass by regularly exercising is one great way to help rid your body of excess fat, clear your mind, and regulate your stress levels. Also, a clinically guided detox, can be just the thing to rid excess toxins out of stored fat!

Also, keep an eye on your diet. Diets rich in leafy greens, organic vegetables, and sustainable proteins will certainly help balance out your body composition and contribute positively to your overall health.

Decrease Toxins & Increase Nutrients

Toxins are an unavoidable part of life. Air pollution, non-organic foods doused with pesticides, smoking cigarettes, and unfiltered tap water can all contribute to more toxins being introduced into your body. Take stock of all the things you’re consuming in your daily life to see what sort of toxins may be affecting your body, and see what you can cut out right away.

Buy organic produce. They will help reduce your exposure to pesticides and chemicals farmers use on crops. If you can’t, check out the Environmental Working Group’s annual release of the Dirty Dozen, or the most pesticide-saturated foods. Try to avoid eating too many processed foods, even if they’re labeled “organic”. (Tip: Those organic processed foods can be expensive and are probably the things that are busting your healthy food budget!)

You can also filter your water, quit smoking if you still smoke, and load up on antioxidants to help combat toxins in your body. Nearly everyone in our office is drinking NutriDyn’s Fruits & Greens, which is a super antioxidant drink with the power of 20+ servings of fruits and vegetables—it’s a really great option for busy folks to get their daily dose of antioxidants.

Balance your Blood Sugar

Making sure your blood sugar is at a health level is vitally important to your hormonal health. We can check your blood sugar in office during our Functional Physical to determine where your levels are, and help you with a plan to get them back at healthy numbers. In the meantime, make sure you’re cutting back on excess sugar in your diet from drinks and sweets, and eating lots of healthy organic vegetables.

Get Good Sleep and Fresh Air

Don’t underestimate a good night’s sleep. Your body needs proper rest to be able to rebuild and restore after a busy day. Make sure you’ve developed good sleep hygiene, including a smartphone cutoff time to reduce your exposure to harmful, sleep-defying blue light right before sleep. Try using an eye mask if you have trouble with light, or talk to us about time-released melatonin that will help you get to sleep and stay asleep in a completely natural way. And don’t forget to get fresh air, it can help you relax and sleep better at night, too.

If you have any questions about hormone imbalance, fertility issues or what we can do to help get you on track, give us a call at (612) 922-8100.

What it’s like getting a Functional Physical

As the new social media manager and blog writer at Lake Pointe, the doctors invited me in to experience a Functional Physical for myself so I could fully understand its purpose and process, as well as get an idea of where my health is right now.

What is the Functional Physical?

The Functional Physical is a series of tests that tell you how healthy your cells are, how your body is handling stress, what vitamins your body is missing out on, and a number of other very important measurements that give you insight into your overall health.

Right when we sat down for my appointment, Dr. Jessica explained the purpose of a Functional Physical in a way I had never thought about:

“Instead of waiting until something has gone severely wrong with your body—like getting a diabetes diagnosis—there are several warning signs and steps that we can flag during the Functional Physical that will help you change course and correct the issue before it gets to the point of a serious medical diagnosis.”

The doctors test your urine, blood, and several other biomarkers to determine how your health is right now. They also put a detailed plan together based on your results that includes supplements, vitamins, and minerals that will help balance your body.

Preparing for the tests

You’ll have to:

Fast 12 hours before your appointment, meaning no food or drink (sipping water is fine)
Collect urine in a clinic-provided cup after 4 a.m. for the Urine Test
Avoid brushing your teeth in the morning for the pH balance test (they use pH strips in your mouth for this)
Spit in a glass of water and take photos to determine the amount of yeast in your saliva (yes, this is real!)

They ask you to fast so they can get the most accurate baseline measurements of your body. The only hard part of this process is not eating breakfast before the appointment, drinking coffee, or brushing your teeth, since they’re ingrained habits. Dr. Jessica said it’s great to bring a snack, since you can eat right after all the fasting tests are finished.

The tests and results

The tests they run measure your body for:
Toxicity and inflammation
Cellular health
Amount of omega-3s in your blood
Your body’s alkaline and mineral status
Adrenal function
Blood sugar balance
Lipids & cholesterol levels

My results were mixed. Some things were great, like my Phase Angle score. I scored a 7 on this test, which ranges from 4 and under as severe, 4.1-6.9 as moderate, and 7+ as healthy. This test measures how strong your cells are and their ability to handle stress, which is great to know my cells are healthy. Another great number I had were my urinary sugars and glucose levels.

One thing the tests told me is I need to focus on are getting my Omega-3 levels a lot higher. A healthy Omega-3 level is greater than 8%, and my number was 5.03%, which falls in the severe risk category for Omega-3 levels. It’s important to get more of these essential fatty acids in my diet, because they help with heart, joint, and eye health, as well as a number of other health benefits. Our bodies also don’t produce them on their own, so supplementing them via pills or food is vital.

What I learned: Preventative health care is important for your wellbeing.

After going through the Functional Physical, I feel more in control of my health and my body than ever before. Dr. Jessica—or any doctor at Lake Pointe who runs your Functional Physical—will put together a plan for you to get your body on track to optimal health. I was put on a health plan full of Vitamin B, Vitamin C, Omega-3s, an adrenal health supplement, and two shake mixes that will help get more antioxidants and nutrients into my diet.

It’s only been a few days, but I definitely feel better getting more vitamins into my body. It’s a relief to know what I need to work on to be as healthy as I can be, instead of guessing and taking a random multi-vitamin from the grocery store.

There are a number of great things that come from taking the Functional Physical, but first and foremost is the feeling of control and relief you’ll get knowing where your body stands. Give the doctors a call if you have more questions about the tests and health plans they put together for you.

For the month of May, we’re focusing on ways you can nourish and hydrate your body to improve your overall health. One of the most important ways to improve your health is to understand how the building blocks of our bodies work: our cells. Everyone has trillions of cells that crave the right nutrients so they can function properly and be less prone to damage.

There are a few triggers that will adversely affect your cellular health. Smoking, excessive sun exposure, poor diet, stress, and pollution can all damage your cells and affect your health negatively. By cutting down or removing these triggers from your lifestyle, you’ll already be on your way to better cellular health.

Symptoms of Damaged Cells

How do you know if your cells are damaged or fatigued? The following are signs that you’re experiencing cell damage:

  • Tiredness or Low Energy
  • Weight Gain
  • Heart Disease
  • Headaches
  • Restless Sleep
  • Depression
  • Vision Loss
  • Acne
  • Constipation
  • Cancer
  • Irritable Bowel Syndrome (IBS)

The best way to test your cellular health is a combination of the following tests: antioxidant scan, omega quant and BIA test. Stop guessing, start measuring!

We’ve put together a great list of ways you can help prevent cell damage by being mindful of how you’re nourishing and hydrating your body.

1. Develop a Healthy Diet
It’s no secret that your diet affects your cellular health. If you’re constantly eating processed foods, fried meats and treats, and overloading on sugar, you’re feeling the effects of starving your cells of the nutrients they need to properly function.

One great way to boost your health is simply by replacing one meal with a nutrient-packed shake. You can create your own recipe with your favorite fruits, veggies, supplements, flax, protein, and more. The Drs. at Lake Pointe love shakes and drink them daily in between seeing patients. Check out their shake recipes on this Pinterest board.

Investing in a good blender is key to making the best and most nutritious shakes. You’ll be well on your way to feeling better after your first shake, and you’ll be surprised at how hydrating and nourishing they can be with the right blend of fruits, veggies, and supplements.

2. The Lake Pointe 6 Supplements (aka Your Daily Vitamins)
We all remember taking vitamins as kids, but have you extended that habit into adulthood? As much as we try to eat smart and absorb all our vitamins straight from our food, there are just some things you’ll need to take in as supplements.

We recommend adding the following 6 supplements to your daily regimen:

Multi-vitamin/ Multi-mineral
Omega 3
Probiotics
Plant nutrients (Dynamic Greens)
Vitamin D
Ganoderma

This specialized mix of 6 vitamins and supplements helps deliver fiber, support gastrointestinal health, balance your hormones, support tissue health, alkalize your body, boost energy, and reduce inflammation and stress. Quality supplements and how you’re dosing matter! Lake Pointe only recommends therapeutic grade supplements that are effective in changing your health. Don’t shortcut yourself with low quality products!

3. Filtered Water
Did you know that contaminated or polluted water can affect your cellular health? Water straight from your tap can contain a number of pollutants including miscellaneous chemicals, heavy metals, and pesticides that seep into groundwater from contaminated soil. That’s why it’s vital to invest in a water filter for your home. We recommend Water Marquee filters to improve your quality of health and hydration right at home.

Have any questions about how you can best nourish and hydrate your body and improve your cellular health? Give us a call at (612) 922-8100.