Drop the resolution. Try this instead.

There’s something about a new year that feels like a clean break. We’re motivated to grow and change at the turn of the calendar page, leaving old habits and unhelpful routines behind us. That’s the premise of new year’s resolutions. We all want our lives to be better! But have you ever noticed that, come February, many of us have abandoned the resolutions we were so determined about just a few weeks prior?

Whether we set the bar too high to keep up with or other, more timely needs come up shortly after 2021 strikes, it’s easy to miss the mark on goals. The thing is, when we set goals that we can’t realistically achieve, we become discouraged, and in turn, less likely to accomplish what we set out to do. “May as well wait until next month (or year) to start fresh,” we think.

Personally, I know how easy it is to be idealistic about personal growth, especially with the fresh start of a new year! By January 1, I want to stick with a budget, meal plan, eat healthier, exercise more, spend more time playing with my kids, and plan more intentional date nights with my husband. All of those things are great, but they’re also a LOT to keep up with.

What if there was a more sustainable, intuitive way to go about personal growth this new year? A way to stay on track with the things you value without getting stressed or discouraged?

Setting yourself up for success is as as simple as a single word (a tip I’ve learned from some great coaches through my journey.) Rather than setting goals or resolutions in 2021, try choosing a word that encompasses what you want to focus on in the year ahead.


How to choose your word

Setting an intention or word for 2021 is as simple as looking back at the last year. What did you struggle with or miss out on, and what do you want to adjust? Or, you can work backwards from your goal. Picture yourself on New Year’s Eve of next year. Which one word or phrase sums up where you want to be at the end of 2021?

Maybe you noticed 2020 was full of busyness and distraction (to say the least!, with little opportunity to deeply connect with loved ones. A word like “presence” could serve as a reminder to stay focused on the people and passions that matter to you most.

Maybe you’ve struggled with self care, and you noticed that your health took a hit as a result. A word like “wellness” or a phrase like “self compassion” could help you remember that, at the end of the day, your own health is the precursor to everything else meaningful in your life.Presence (2)

There’s no right or wrong choice — just try to pick something that will set a positive tone for the year ahead!

How to use your word

I’ve found the most important thing is to keep your word visible. Think about writing your word on a post-it or index card and hanging it in a high-traffic area, like your fridge or your bathroom mirror. This way, you’ll have a constant reminder of your “filter” for the year, and many opportunities to reflect on it.

To go even deeper, you may also want to take time to read books, listen to podcasts, or journal about topics related to your word. If you are focused on generosity, for example, spend regular time reflecting on what generosity means to you, and dream up practical ways you can be more giving toward those around you. Spend time with people you consider generous, and get out of your comfort zone with giving to those in need. Maybe there’s a single mom on your street who would benefit from a hot meal — listen to that inner prying and bring her some soup! Or maybe you could tip a little extra when you go out to dinner with your family. Get creative!

Presence (1)

How your word can help you

With your word as a constant reminder of where you want to go and who you want to be, you can make choices more easily. Think of your word less as an arbitrary goal, and more as a filter for decision-making. Will taking on extra hours at work for the money help you to meet your goal of presence? Will adding another soccer league to your kids’ routine add wellness to your life?

Remember, it’s less about perfection and more about a general, positive trajectory. By setting an intention for the year ahead, you’ve already accomplished something positive!

Whatever your word is, we a Nourish are here to partner with you in 2021 however we can. We’d love to see you this year as you make strides toward wellness!

Just click here and we’d love to help! -Dr. Berg


Sick Season Survival Guide

The time is upon us—sick season.

Photo by Jordan Whitt on Unsplash

Every mom’s dreaded season.

We miss school, we miss work, we lose sleep, and meltdowns ensue.

As moms, we get it.  So we’ve compiled our favorite tips to help you SURVIVE the dreaded sick season!

Of course, we know the best way to prevent sick season is through proactive approaches! This can be done with a whole food diet for proper nutrients, chiropractic adjustments to boost the immune system with proper brain-body signaling AND with Foundational Nutrients!  In this free printable, we share with you the vital nutrients needed for the body to stay well through sick season through food and supplements to fulfill what is lacking in our modern diet.

Photo by Annie Spratt on Unsplash

BUT, what if?

What if our kiddos (or worse–mom) gets sick?

For this, we’ve created our Sick Season Survival Guide, which walks you through our favorite tips to ensure you can survive with the most natural methods possible!

Have questions?  Join us in our group for moms, Nourish Moms, on Facebook, where we grow as a community of moms, sharing tips to make it through motherhood healthy!

Nourish Care, Simplified!

Hello, to our amazing clients at Nourish Family Wellness!

We are writing to update you on improvements we are making to our membership payment process to simplify and streamline your experience both here and with your financial tracking at home!

Right now, our 2019 options for Wellness Care are numerous, and we are changing this to reflect our value of simplicity. I mean, what busy person, like yourself, doesn’t want more simplicity!?

Beginning October 1st, we will have a new, more simplistic Wellness Membership Option and Fee Menu.

For the Wellness Membership Option, commit to one visit per month at $37 for adults or $30 for kids and have this automatically deducted from your choice account monthly. Need more than one visit per month? No problem! For those already committed to monthly care, simply pay for each additional adjustment at the visit and the fee will just be the same discounted price of $37 for adults and $30 for kids!  There is also a perk reward for weekly clients as each persons’ 4th visit per month is complementary as we value this commitment to weekly care!

Don’t want to continue a membership? No problem! You don’t need to do a thing! All 2019 memberships will be cancelled by Sept 30th. You can then come as you please and pay our daily rate of $47/visit. If you want to continue with our new, simpler membership option, you will need to re-enroll in our new option when you come in beginning in October 2019 and onward—It’s truly that simple!

Still locked in with our 2018 membership rates?  You get to finish your membership out as you planned, no changes there!   Once you’ve completed your 2018 plan, you decide if you’d like to enroll for our new option OR just pay our same great daily rate of $47/visit!

Thanks for allowing us to care for you and we look forward to caring for you on a deeper level by simplifying your life a bit more!


The Team at Nourish

Getting Started With Natural Skincare (Plus, a DIY Recipe)

Reducing toxins in your life can feel overwhelming. If you’re committed to a natural-minded lifestyle but you’re not quite sure where to start, I always recommend taking a closer look at the products you put on your body.

This is how I see it: If we wouldn’t put something in your body by ingesting it, why would we put it on our skin, which is our largest organ? Choosing chemical-ridden skin products puts a load on our liver and damages our overall wellness, since our skin absorbs everything we put on it.

Sadly, the U.S. isn’t very strict on chemicals allowed in personal care products, unlike most of Europe. Currently in European countries, there are more than a thousand ingredients banned from their products. The U.S. bans under 50 chemicals, which means we have to be extra careful with what we buy and use.

Until U.S. lawmakers pass legislation that ensures personal care items are safe for our bodies, it’s so important to do your homework to ensure you’re not putting dangerous, potentially carcinogenic or hormone-disrupting chemicals in you and your family’s bodies. 

To check out the safety of your existing products, you can download the Environmental Working Group app. Thousands of items, from makeup to face wash, are rated based on their ingredients, so you can better understand which products you may need to swap out for natural options. When you’re at the store purchasing new items, make sure to scan the barcode before buying so you know it’s safe!

There are also so many products you can whip up at home using wholesome ingredients you already have! We love this recipe for natural sunscreen, which includes natural-SPF and safe ingredients like coconut oil, zinc oxide, and beeswax! You can also add some essential oils for a natural fragrance. (Just make sure to avoid citrus oils, since they’re considered “hot” oils and can burn your skin!)

One more note: Many moms we talk to have told us their kiddos’ skin flares up with eczema with the use of store-bought sunscreen. If the same thing happens to your child after applying this natural sunscreen, come in and talk to us — there could be an underlying issue with your little one’s GI tract, like a food allergy or leaky gut. We’d be happy to address that with you in a nutritional consult. 

As you soak up the last few weeks of the summer, we would love to see you! Click here to set up an appointment, or give us a call at 651-797-4822. 

Not Your Mama’s Kegels: 2 Exercises for Bladder Support

If you’ve ever been pregnant, you know it can be difficult to control your bladder. Often, we talk about kegels as an important tool for bladder support, but today, we want to introduce you to a new exercise you can try for pre-baby and post-baby bladder control: Not Your Mama’s Kegels!

To explain the concept, picture a little kid who has to go potty. What happens when small children have to go to the bathroom? Do they sit down and do kegel exercises? No! Little kids intuitively cross their legs and do the potty dance! That’s because crossing your legs provides support for the pelvic floor and pelvic diaphragm, which can help support bladder control. 

While we totally support you coming up with a special potty dance of your own, we also want to introduce you to a few exercises that will strengthen your inner thigh muscles so you can better control your bladder, during and after pregnancy.

The Knee Squeeze

First, lay on your back with your knees bent up and your feet flat on the floor. Try to relax your back on the floor as well. Then, place a pillow (or, as Dr. Liz likes to do, a stuffed animal!) between your knees. Squeeze your knees together for 3-10 deep breaths. The deep breaths will engage the muscles in your abdominal region to work properly.  Repeat several times to engage the muscles.

The Knee Squeeze 2

In the same position, lift your pelvis up from the ground. Do the same knee contraction, and hold for 3-10 deep breaths. If you’re pregnant, know that this exercise may be more difficult, and always discuss with your care provider before trying it. 

Know any pregnant mamas? Share this post with them so they don’t have to start strengthening their bladder when it’s too late!

Nose Breathing 101: How Changing Breathing Patterns Can Help Allergies and Asthma

Take a great, big deep breath. Did you use your nose or your mouth?

You probably already know that you should be breathing through your nose. But have you ever heard about WHY nose-breathing is such an important building-block for your health? Since the nose essentially filters and humidifies the air you breathe, it also protects you from potentially irritating allergens, which can exacerbate issues like allergies or asthma.

If you’re not used to mouth breathing, it can take some practice and patience to inhale and exhale through your nose consistently. But it’s possible to naturally re-train your nose to breathe well! The first thing to keep in mind is avoiding over-breathing, which can inflame the lungs. Try to breathe out again before you inhale again when you can.

For someone with allergies or asthma, it may feel more comfortable to mouth breathe. But this can make the problem worse. If you can’t breathe through your nose, try a saline nasal spray, which will open the airways by pulling moisture out of the swollen sinus tissue. For kids and adults alike, we recommend Xclear — it contains Xylitol, which will also naturally reduce bacterial build-up in the nose.

If you’re noticing more complex breathing issues in yourself or your child, we’d love to help you. Feel free to give us a call or schedule an appointment online so we can help you and your family feel your best.

Preventing Heartburn and Reflux in Pregnancy

Heartburn and reflux are common complaints during pregnancy, often due to hormonal changes or the growing baby pushing up on mom’s stomach and esophagus. Thankfully, you don’t have to suffer — or resort to risky over-the-counter medications.

Here are a few safe, natural remedies that work for most pregnant women:

  • Work on eating smaller meals spaced throughout the day rather than a few larger meals. Having a full stomach can cause the valve between your stomach and esophagus to relax, which will push stomach acids up into your esophagus.
  • Stay away from trigger foods. Some of the most common foods that contribute to heartburn and reflux are chocolate, coffee, tomatoes, spicy and greasy foods, onions, and citrus.
  • Take a digestive enzyme before meals to help break down what you eat. A broad spectrum enzyme is key, since it can break down carbs, protein, and fat. When food is broken down into smaller pieces, it will be easier to digest, which reduces reflux.
  • Add apple cider vinegar to your routine! Take a teaspoon of ACV with water after your meal. If the taste is too strong, you can add some lemon juice. ACV works to raise stomach acid levels, which might seem counterproductive for acid reflux, but is actually powerful in reducing it!
  • Sip on lemon water, which will increase bile and digestive juices.
  • Drink coconut water throughout the day. Coconut neutralizes stomach acid and balances overall pH levels in the body for women who get heartburn more consistently.
  • Come in for an adjustment! If your mid-back is misaligned, you might feel more heartburn and reflux symptoms. Remove that irritation in the spine can help optimize digestion, helping you feel your best!

Ready to schedule an adjustment and kick your heartburn to the curb? Just click here to get started. We’d be happy to help you feel your best!

Group B Strep: Is Prevention Possible?

What to probiotics have to do with pregnancy? For a healthy pregnancy, birth, and baby, it’s important to integrate a good probiotic into your routine early on — especially for preventing Group B Strep!

Group B Strep, a bacteria women are tested for during their third trimester, is a normal strain of bacteria found in our digestive tracts. While it’s not dangerous for us, this bacteria is potentially risky for newborns, so if you test positive, your provider may want you to be on antibiotics during labor and delivery as a precaution.

About a quarter to a third of women test positive for GBS, but it’s totally possible to prevent! Here are a few suggestions to safeguard you from a positive result:


Eating a probiotic and prebiotic-rich diet is the first step, since equipping your gut with good bacteria reduces the bad bacteria. You’ll also want to keep your sugar intake low, since sugar enables bad bacteria like GBS to grow and spread. Try to avoid any food sensitivities you might have for the same reason.


We also recommend a quality probiotic supplement for pregnancy. L. or P. Reuteri and L. rhamnosus are two strains of probiotics that are especially important to take, as they prevent not only Group B Strep bacteria, but also UTI bacteria, which are common in pregnancy. At Nourish, we like Integrative Therapeutics’ Pro Flora Women’s Probiotic for pregnancy because it contains just those two strains and can be ordered and shipped straight to you via our online supplement dispensary, Wellevate, just click to order!

To prevent a positive Group B Strep result, we also suggest supplementing with garlic. If you can stomach it, you can just chop up a garlic clove and eat it daily, or you can purchase a garlic supplement. Apple Cider Vinegar is another powerful method — just dilute a tablespoon in water and drink it after meals. ACV also raises stomach acid levels, which can also calm heartburn, another very common pregnancy complaint. If you’ve ever tested positive for GBS during a previous pregnancy, be proactive with these supplements!

Talk with your provider

If you just got a positive test result, don’t be discouraged. Talk to your provider (hopefully, it’s someone you trust!) and see if they’re open to a “watch and wait” approach. There may be some scenarios where your provider feels more comfortable using antibiotics, like if your water is broken for more than 18 hours, or if your baby is born before 37 weeks — in both of these scenarios, infection risk is higher.

Curious to learn how you can prepare your body for an amazing pregnancy and birth? Check out our Twinkle course!


Hoping for A Natural Birth?

Are you hoping for a natural birth? Assembling a care and support team for pregnancy, labor, and delivery is a vital for achieving the birth you want, but your support system will also play a longer-lasting role in your family’s health. Since a healthy pregnancy is an important part of a healthy birth, and a healthy birth sets the tone for baby’s wellness throughout life, establishing partnerships with providers you trust is essential from the very beginning of pregnancy. Whether you’re planning to get pregnant or you’re currently expecting, here are a three providers you want on your team to increase your chances for a natural birth.


A provider that supports your choices through pregnancy and labor

Whether you choose an OB or midwife, find a care provider you resonate with and trust. You should aim to find someone to support your goals during pregnancy and delivery. It’s also important to consider the facility where your provider practices. Some birth centers and clinics put their providers on call, which means when you go into labor, you might end up with a different doctor or midwife than you planned. Make sure you’re comfortable with all the care providers and that they’re willing to support your desire for a natural birth. Finally, look up the cesarean section rate if you’re delivering at a hospital before deciding.  Remember, if your provider isn’t supportive of your choices, it is never too late during your pregnancy to switch to another provider!

A doula

Studies show individuals who use doulas have lower c-section rates. Doulas are very helpful in helping moms with pain management techniques, which can in turn lessen the chance of extra interventions during birth. Having a doula is especially important for those having a hospital birth, particularly if an un-medicated labor is part of your birth plan. It’s so empowering to have someone to advocate for you and your choices as you prepare to meet baby.  Remember, a doula isn’t there to replace your partner, they are there to support you both and because they know birth and labor stages better than most parents!

 A prenatal chiropractor and body worker

Finally, a chiropractor and body worker who specialize in prenatal care can play a significant role in keeping you comfortable during pregnancy and preparing your body for labor, especially when it comes to baby’s position for delivery. Optimizing the balance of the pelvis relieves stress on the uterine ligaments, allowing the uterus AND baby to get into an ideal birth position. Chiropractic also decreases tension in your body, particularly in your stomach, hips, pelvis, and diaphragm, which contributes to a quicker and healthy labor, based on a study from Dr. Joan Fallon.  Chiropractors have extensive training in nutrition and can help you optimize your health before pregnancy, when prenatal visits often don’t  start until 8-12 weeks of pregnancy with your birth care provider.  Remember, it is never too early to begin planning for a healthy pregnancy and baby!

Who supported you most when you were expecting? Tell us about your experience in the comments!

Boost Energy Naturally

If your energy levels plummet in the winter, you’re not alone. Lack of sunlight and subsequent deficiencies in Vitamin D, plus changes in routine and nutrition around the holidays, can have surprisingly profound effects on our energy levels and overall health.

It’s important to differentiate Seasonal Affective Disorder, or SAD, from generic winter blues. Caused by the way sunlight deficiency affects our circadian rhythm along with changes in the chemicals serotonin and melatonin, SAD presents in depression, loss of interest in hobbies, difficulty sleeping, agitation and sluggishness, and overall low mood.

While TK Americans have SAD, even more experience a “winter funk” that comes around with the colder weather and darker days. If you live in a snowy climate (like Minnesota!), you may also have a sense of “cabin fever” that comes with being holed up at home in the winter months.

The good news is, there are some simple shifts in lifestyle that can help increase your energy levels and boost your mood until the sun (and its warmth!) shows its face again. Here are a few suggestions for beating the winter blues:

    • Invest in the right supplements:
      • Vitamin D is essential for anyone who experiences the winter blues. Did you know the majority of Americans are deficient in Vitamin D in the winter months? If you’re low (anything less than 50 is not optimal), you may experience mood changes or a weakened immune system.
      • B Vitamins: Since B-vitamins are essential for proper energy production, a good Methylated B-Vitamin complex is essential, both in winter and throughout the year.
      • Adaptogens: Herbs that help the body adapt to stress, adaptogens like Maca, Holy Basil, and Ashwagandha can equip the body with stamina and strength you need to make it through a funk.
      • Inflammacore: If your energy is zapped due to recurring sickness or general inflammation, Inflammacore can help restore your gut, reduce inflammatory responses, and strengthen your immune system.


    • Don’t neglect nutrition: Proper nutrition is key year round to feel balanced and vibrant. While carb-ridden, sugary foods might feel comfortable in the moment, they aren’t helpful for your body long term since they’re inflammatory and negatively affect blood sugar (nobody wants a sugar crash!). Instead, focus on nourishing your brain with healthy fats like avocado and fish oil, and reducing inflammatory foods like dairy, sugar, and grains.


    • Move your body: It may seem counterproductive to exercise when you’re already experiencing fatigue, but regular exercise — aim for 30 minutes, a few times a week — plays a big role in maintaining energy levels. Plus, the resulting endorphins are an instant mood booster! If it’s too cold for a walk outside and you don’t have a gym membership, try a yoga or pilates class or try searching a video on YouTube!


    • Resist the temptation to over-caffeinate: Do you find yourself reaching for a second cup of coffee every morning? A small amount of caffeine isn’t usually an issue, but too much of it causes the body to release the stress hormone cortisol, which triggers the fight-or-flight response and exhausts the body. If you’re so tired during the day you’re not able to focus, try a nutritious snack like nuts paired with a piece of fruit, or a brisk walk. Green teas like matcha are also less stressful to the body, if your hot beverage habit is too difficult to resist.


  • Schedule an adjustment: When your spine is healthy, your whole body will feel healthy! Think of an adjustment like an alarm clock to wake up your body. Regular adjustments ensure your nervous system can effectively send messages to other systems and organs in your body, which can strengthen your immune system, help you sleep and digest your food, and even give you more energy throughout the day!


Click here to schedule your next appointment! We’d love to see you soon.