Better Health in 30 Minutes


Are you constantly confused about what to eat?

Still can’t seem to lose weight no matter what you do?

Do you want some simple solutions that you can do daily to prevent diabetes or heart disease?


Head to Toe Fitness Studio is teaming up with ChiroKatie as we join together for a Happier & Healthier YOU!

Better Health in 30 Minutes

30 simple lifestyle habits and tips you can actually use

(and No! you don’t have to clean your plate!)

Please join us for this wellness talk at the details below
Where: Head to Toe Fitness Studio, Downsville, NY
When: March 25th, 2013 (Monday)
Time: 7:00 PM
Cost: Free

A Q&A session will follow after the talk, so please bring your questions for us to answer!!! All ages are welcome. Light refreshments will be served. We look forward to having you!

Pickin’ Chickens

A hen chicken (Gallus gallus)

(Photo credit: Wikipedia)

If you’ve read my last post on grass-fed meat than you already will understand why pastured meat birds are no different. All pastured chickens are supplemented with grain but they are superior as they receive added nutritional value from having unlimited access to grass and bugs. Organic chickens you buy at the supermarket quite possibly have never seen a blade of grass. When you purchase organic chicken you are buying the guaranty of no antibiotics and non-genetically modified feed (although this is nearly impossible as 70-90% of all soy and corn crops are GMO). In large-scale organic farming it is impossible to produce quality pastured birds like those found on a smaller farm when you are focusing on quantity. Buying from your local farmer ensures you are supporting humane animal welfare practices, getting a nutritionally superior product, supporting your local economy and helping promote environmentally-friendly farming.

Americans don’t think about the impact that their daily choices will have on their life down the road. We need to eat to live and not live to eat. You are better off not eating meat at all if factory-raised animals are your only option. Factory farms buy 80% of all antibiotics sold in the United States to use on our meat supply. This practice of feeding literally tons of antibiotics is only producing sicker animas and antibiotic-resistant superbugs. As much as two-thirds of the grocery store supply of chicken is tainted with antibiotic-resistant bacteria who are making their way into our guts. E. Coli strains were matched from women with urinary tract infections to 71% of the grocery store chickens samplings and matched over 80% of the time with strains from factory chicken slaughterhouses. This study helps demonstrate why it is no surprise infections are getting harder to successfully treat. We must eat consciously, E. Coli O157:H7, the deadliest strain of E.Coli, has the potential to make it into our food products more consistently if we keep supporting the conventional factory farming practices in which it thrives.

Nutritionally, pastured birds have better fat profiles (high omega 3′s and CLA, lower saturated and Omega 6′s), increased vitamin and mineral densities and are able to support their own weight. If that’s not enough reason, the FDA only just recently in 2011 halted the use of arsenic in feed for factory farmed chickens. This chemical found in poisons has been used for years in poultry farming to help control parasites, promote faster chicken growth and to improve the appearance of the meat so it looks more edible. Another practice you won’t see small farmers doing is adding sodium water to ‘plump-up’ the the bird. This extra sodium additionally negates any health benefit from eating the lean protein. 

A few labeling misnomers for those still buying from grocery stores. It’s best to just ignore any product that advertises ‘all natural’. This label has little meaning in regulatory bodies and can still be put on processed foods. Pork and poultry by FDA regulations cannot use growth hormones in feed or inject them into the animals directly (only beef is approved). This seems to be a common falsehood further supported by food companies placing ‘Hormone-Free’ or ‘No-Added Hormone’ labels onto their packages (which has to be followed by the phrase ‘the FDA does not approve hormone use in these products’ if they use this label). It is just food industry marketing propaganda to make it seem like they are ‘healthy choices’.

If you are unaware of the animal welfare reasons alone that support buying from local farmers then I will just say this; whether or not you care about how a chicken, pig or cow ‘feels’ it will affect the taste of your meat. There are numerous studies on the effects of high stress and poor flavor. For the rest of us, all it takes is looking at pictures of battery-caged birds or dark, filthy, over-crowded industrial-sized chicken houses to choose.

Giant chicken

Meat birds are bred to be so large they are unable to support themselves on their own 2 legs. (Photo credit: Wikipedia)

If buying locally raised birds is not in your budget then save your money and don’t bother to buy conventionally raised meat either. You can get high quality protein from less expensive plant sources and it will save yourself countless of dollars in possible future health bills. Every purchase you make at the supermarket drives the industry to produce more of what you just bought. Factory-farms and cheap processed foods will never go away until people stop buying their products. It is simple economics, if a business isn’t selling its not going to survive. Remember, you vote every day about where our food comes from by what you eat.

Become interested in where (and who) your food comes from. Search to find nearby farmers or markets. Take an active role in educating yourself on the food supply and its practices. We can’t expect change to come to things that matter when we ourselves keep doing the same things.

Click on this delicious chicken below to see how 1 local farmer raises their meat birds.


Don’t Be Afraid of (100% Grass-Fed) Red Meat

Eye fillet of grass-fed beef.

Eye fillet of grass-fed beef. (Photo credit: Wikipedia)

In my latest information newsletter to a local CSA I wrote about the stark differences between beef finished on corn or grain versus those only finished on pasture. A shortened version of this post below appeared in the newsletter which you can see here.



Grass-fed or pasture-raised beef (look for grass-finished or 100% grass-fed label in grocery store) is practically a different animal in comparison with conventional-raised beef. Nutritionally, grass-fed beef has more in common with elk, buffalo, or venison than a corn-fed steer. A steak of grass-finished beef is not only lower in total fat and calories (less than skinless chicken thigh) but also has 2-6 times the amount of Omega 3′s, 3-5 times the amount of CLA, low saturated fat and higher vitamin and minerals in comparison with grain-fed beef.

Data from J. Animal Sci 80(5):1202-11 @

CLA or Conjugated Linoleic Acid is a healthy fat that is found most abundantly in meat and dairy. Just 0.1% of CLA out of total calories was found to be a potent inhibitor in tumor growth. Therefore just 1 serving of pasture-raised meat, dairy or cheese would give you an adequate daily amount versus 5 servings of conventional dairy and meat products. Grass-fed beef is also higher Vitamin E, B-vitamins, calcium, magnesium, potassium, beta-carotene and Vitamin C. Even though feedlot cattle are supplemented with Vitamin E, grass-fed beef still has 4 times the amount of Vitamin E in comparison with their grain-fed cousins. All cattle are grazed on grass for a good part of their lives but when the steers are shipped to the feedlots and start eating corn diets (which gives them increased fat marbling) they instantly start to lose their healthy proportions of Omega 3′s. Steers are usually fattened up for 90 days or longer in the feedlots before they are slaughtered. This is just enough time to cut the Omega 3′s to only about 0.5% or less of the fat content. Grass-fed meat also has a healthy ratio of Omega 3′s to Omega 6′s. This helps reduce chronic inflammation that can lead to diseases such as diabetes, cardiovascular disease, autoimmune disorders and cancer. Omega 6 is an essential fatty acid but it is inflammatory in high amounts. A healthy ratio is typically 1 part Omega 3 to every 1-4 parts Omega 6 or 1:1-1:4. The average American consumes a ratio closer towards 1:25. Depending how long the steer was kept at the feedlot, those who eat grain-fed beef will be consuming an Omega 3 to 6 ratio of 1:11 or 1:20! Poor lipid profiles are promoted on a grain-fed beef diet and many will have high LDL’s (bad cholesterol), total dietary cholesterol and low HDL’s (good cholesterol) which leads to heart disease, which kills the most Americans per year. A recent study just came out declaring all red and processed meats should be avoided as they shave years off of your life. This is no surprise as they only studied conventionally raised beef! The nutritional content of grass-fed beef is so high quality it can be used interchangeably with skinless chicken and fish in the diets of those trying to lower their dietary cholesterol levels and improve their lipid profiles.

Some may be concerned about the taste of the grass-finished versus corn-finished beef. A rule of thumb for grass-finished beef is to cook it ‘low and slow’ as the lower fat content can cause it to overcook quickly. Studies have shown that regardless of how the steer was raised, tenderness and juiciness were indistinguishable.

If you haven’t heard of E. Coli O157:H7 then I regret to inform you that this is another antibiotic-resistant bacteria that is found most commonly in feedlot beef. It is responsible for many cases of severe food poisoning leading to hemorrhagic colitis and most deaths revolving around E.Coli. Feedlots are notoriously known for the propagation of this superbug. Even though the cattle most likely didn’t have it in their intestinal track before they arrived at the feedlot, within their time there it will eventually take over their intestinal track. This is no surprise as the steers experience high stress, close-quartered lots with thousands of others, standing in feces and eating an inflammatory diet to boot. Not only has E.Coli O157:H7 been found to survive better in a feedlot cattle feces versus a grass-fed steer’s feces, but they have a higher ability to adhere to our own intestinal epithelium as well. There is no risk of Mad Cow Disease either with grass-fed beef since pastured cattle only eat grass.

If you are a vegan or vegetarian for humane reasons, but you still are craving meat, then you should look no further than your local farmer. Most of them use small, nearby processing facilities to accomodate their needs and are more than happy to let you question them about the process and visit the facility itself if you want. Make sure to ask them how they try to keep the stress minimal to the steer when they are going through the process. Pastured steers in general have longer lives as it takes more days to finish them on top of avoiding the high stress of being in a feedlot.

The value of your money is quadrupled when you feed your family 100% grass-fed beef. Not only can you actually obtain health benefits from eating this nutritionally superior product but in addition, you are supporting your local community, eco-friendly farming practices and humane animal treatment.


Previous Post

Kathryn Mattson:

A great list on why to invest in a CSA. Most CSA’s send you a box of what is in season in their garden but now some farmer’s are allowing more freedom in your choice. My CSA, Morning Harvest Farms, is unique in that we pre-purchase $400 worth of food credit that we use however we want. Their site has a weekly order form in which we order our meat, groceries and eggs which they then deliver to our home, the farmer’s market or we can go pick up at the farm! You can check out Morning Harvest Farms at

Originally posted on Agrigirl's Blog:

The good news is that the growth of Community Supported Agriculture is real. And with real growth comes real opportunity for real issues. I had the unfortunate opportunity to show a mom that her “local basket” contained items grown not only out of the state but out of the country.If they're carrots, it must be spring

View original 470 more words

ChiroKatie Featured in Local CSA Newsletter

Thanks to Paula and Eric Sims at Morning Harvest Farms for featuring me in their newsletter that gets sent out to all of their CSA customers. Next week will feature some information on grass-fed beef!

English: eggs

Image via Wikipedia

Better Quality Eggs

Dr. Kathryn Mattson [CSA customer]The eggs on the left are from MHf and come from free-range pastured birds. The eggs on the right are (expensive) cage-free vegetarian organic eggs from the supermarket. What a difference! The richer, golden color of MHf eggs are due to increased vitamins. An independent study compared farm-raised with conventional-raised eggs and found stark differences. Pastured chicken eggs had 2/3′s more Vitamin A, 2 times more Omega-3 fatty acids, 7 times more beta carotene, 4-6 times the Vitamin D and 3 times more Vitamin E. Higher amounts of Omega-3′s also means pastured eggs have less saturated fat (1/4) and healthier amounts of cholesterol. At $3 a dozen from MHf, I was over-paying at the supermarket for organic, cage-free eggs. The old adage, ‘You get what you pay for’ has never been more true than in the case of eggs. In addition to supporting safe and humane farming practices, spending the extra couple dollars for incredible eggs ensures you get the quality nutrients they should naturally (already) contain. Feel free to pick up a few dozen or more each time, depending on how fast you use them. High quality, fresh eggs last over a month from their pack date when stored in the fridge and are so free from E.Coli contamination that they will stay fresh for at least 2 weeks even without refrigeration. With Easter fast approaching you will find they serve a dual-purpose of naturally pre-dyed Easter eggs due their beautiful eggshell colors!

CSA Home Deliveries

Sad news – Green Acres Farmers Market doesn’t open until April 24. CSA home deliveries will contine as follows: March 22 and April 5. Wichita deliveries will cease until the market opens. Newton/Hesston deliveries will continue every other Thursday until June 2.

Next CSA Delivery
Thursday, March 22
order by noon Tue, Mar 20

Farm Hours
9 am – 6 pm M, T, W, F, Sat
closed Sun, Th

Farm Tours
Saturday, 2-4 pm
by appointment only

Farmers Markets
Tue Green Acres FM
21st & Rock, Wichita
3 – 7 pm, opens 4/24

Sat Newton FM
314 N Main, Newton
8 am – 12 pm, opens 6/2


Dr. Kathryn Mattson [Katie] is a chiropractor at Greenleaf Chiropractor in the Delano district. She also has her Masters in Applied Clinical Nutrition and loves to talk about the benefits of ‘real’ food. Growing up on a dairy farm, Dr. Mattson loves to support local farmers. If we are to strive for health in ourselves and our communities then we need to become more dependent on them. Still not sold on why to buy pasture-raised eggs? Read more at

Copyright (C) 2012 Morning Harvest farm All rights reserved.

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Nothing Will Ever Prevent Childhood Obesity:Repost from Weighty Matters

Instead of reinventing the wheel about how to tackle the issues surrounding obesity I decided to reblog Dr. Freedhoff’s post. This is from one of my favorite blogs to follow and is an inspiration to ALL doctors regardless of specialty.

I know, a cheap headline to draw you in. I apologize.

What I mean to say is,

No ONE thing will ever prevent childhood obesity“,

or any obesity for that matter.

In order for any single public health intervention to have an impact on any sort of obesity, it would mean that whatever target the intervention manipulated would have to in and of itself be responsible for a large and significant percentage of the problem.

And therein lies the rub. Our struggle as a society with weight and/or healthy living has more to do with the accumulation of dozens, if not hundreds, of environmental changes where the end result is an environment where the unattended consequence of spontaneously living is weight gain. Simply put, the current pushes us there.

To read the rest of this post please visit his site at Weighty Matters.

1 Simple Step to Losing 18 lbs. Without Exercising or Changing What You Eat!

Are you a mindless eater?

“Most of us don’t overeat because we’re hungry. We overeat because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and containers.”   -Dr. Brain Wansink, PhD

Want to lose weight?  Don’t change what you eat, that comes later. Change how you eat!

The one simple step to losing weight subconsciously is to change your dinnerware!

Sizes have increased since the 1970′s and most of us now eat on 12″ plates in comparison with the previous standard of 10″ plates. How much have those extra 2″ cost us? According to, “if a typical dinner is 800 calories, a smaller plate would lead to a weight loss of 18 lbs. per year for the average adult.” I can think of numerous people who would love to lose almost 20 lbs. without even trying!

Dinnerware changes from 1985 to 2005

We also use larger glasses for drinking which has led to an increase in liquid calories ingested on top of more in daily food calories. The larger the plate you serve your food on the more likely you are to fill it. The same goes for glassware. You can see from the pictures above how we could easily we can overserve ourselves without even realizing it.

If you are drinking anything besides water use a glass that only holds 8oz. so you can always visually see a standard serving size. Use bowls no bigger than 5″ and plates no bigger than 10″. Just making this one small switch will help you control your portion sizes without having to think about it. Also, no cheating and piling food on your plate. If you mindfully do this then you need to address why you feel you need to eat that much. Dinnerware with a clear distinct border helps prevent you from over-filling the sides of the plate which should be left clear. Do not fret about the cost of new dinnerware as you can always visit your local thrift store or use paper goods for cheaper alternatives. If you eat out be aware of the plates on which your food is served and try to down-size your portions accordingly.

Shopping List

8 oz. glassware or smaller

10″ plates or smaller

5″ bowls or smaller

How someone can be thin but unhealthy?  They eat regular portions.

How you eat and approach food is a large part of your body composition. You may know someone classified as ‘skinny fat’. This is someone who eats mainly processed foods and has poor body composition (their body is more fat versus muscle). These people are thin but still are at a high risk for chronic disease because of their diet and lack of exercise. This is typical of all people with unhealthy lifestyle habits regardless of size. They are skinnier in comparison with their more obese counterparts because they eat real portion sizes and only eat when they need to. They don’t starve themselves, but they don’t eat for their emotions either (or because they are bored).  Eat your regular diet and change your eating behaviors first. Then you can start to incorporate healthier choices and other lifestyle changes on your own personal path to health. Take it one step at a time. Why do you have to change behavior first? Because you can still be overweight on ‘healthy food’ due to over-eating and unaddressed eating triggers.

I also recommend you read the book, Mindless Eating-Why We Eat More Than We Think by Dr. Brian Wanskink. There are many subconscious eating behaviors that affect our waistline. His book is a great eye-opener to the multitude of choices we make every day about what and how we eat! More importantly, visit his site to take his Mindless Eating quiz and see how you score.

Take the Mindless Eater Quiz (its at the bottom of the linked page)

Sources & Further Reading

Cornell University Food & Brand Lab

Mindless Eating

The Small Plate Movement

What is Fitspo?

Fitspiration, or Fitspo for short, is a term used to describe something that helps inspire others to healthy eating and exercise. These websites should not be confused with ‘thinspiration’ sites. Thinspo sites are common as well but generally promote being skinny over being fit. In Fitspo blogs you should see toned and muscular figures as objects of motivation. Just because someone is skinny does not mean they are healthy (an extreme example would be an anorexic). Fitspo websites are commonly in the forms of blogs where the author posts daily recipes, inspirational stories, exercise plans or photos of fit men or women for motivation to do the same for themselves and their readers. I highly recommend you follow or start your own fitspo blog or site (such as pinterest or tumblr) to help reach any health goals you have set for yourself this year. Goals are met by taking the time to daily address them through small steps. Having your goals stare you in the face everyday will consistently provide motivation and the support needed for change. You can google ‘fitspo’ for some examples. I myself keep track of inspirational photos, quotes and recipes by pinterest and I’ve included an example of a pin from my ‘healthy living’ board. Remember, YOU are the only one standing in the way of yourself and the goals you want to reach.