Anselm Integrative Wellness, 602 E Park Street, Taylorville, IL (2026)

09/02/2026

☀️ EXTREME HEAT: PLEASE TAKE IT SERIOUSLY ☀️

We are under a Heat Advisory, with the heat index potentially reaching around 105°F. This is more than uncomfortable weather—heat illness can develop quickly, particularly during outdoor work and sports.

🔥 WHO NEEDS TO BE EXTRA CAREFUL?

Consider avoiding prolonged outdoor activity during the hottest part of the day if you are:

• An infant or young child
• An older adult
• Pregnant
• Living with heart or lung disease, asthma, kidney disease, diabetes, or another chronic illness
• Taking medications that affect sweating, hydration, blood pressure, or temperature regulation
• Recovering from an illness or already dehydrated
• Not accustomed to exercising or working in hot weather

Even young, healthy people can develop heat exhaustion or heat stroke.

🏈 SPORTS, PRACTICES & OUTDOOR ACTIVITIES

Coaches, parents and athletes: today is NOT the day to “push through.”

✔️ Move practices to early morning or evening when possible
✔️ Reduce intensity and duration
✔️ Provide frequent shade/cooling breaks
✔️ Drink fluids regularly—don’t wait until you’re thirsty
✔️ Wear lightweight, loose-fitting clothing when the sport allows
✔️ Use a buddy system and watch teammates closely
✔️ Athletes who have not been acclimated to the heat need extra caution
✔️ If someone becomes weak, faint, dizzy, confused, nauseated or unusually fatigued—STOP activity immediately

💧 EVERYDAY HEAT SAFETY

Stay in air conditioning as much as possible during the hottest hours.

Drink fluids throughout the day. If you’re sweating heavily for prolonged periods, electrolyte replacement may be appropriate—but people with kidney disease, heart failure or fluid/sodium restrictions should follow their healthcare provider’s recommendations.

Wear lightweight, light-colored clothing, use shade and save strenuous yard work or exercise for cooler hours.

Check on elderly family members, neighbors and anyone without reliable air conditioning.

And NEVER leave a child, vulnerable adult or pet in a parked vehicle—even for a few minutes.

⚠️ KNOW THE WARNING SIGNS

Heat exhaustion:
Heavy sweating • headache • dizziness • weakness • nausea/vomiting • muscle cramps • cool/clammy skin

➡️ Stop activity, move to a cool location, loosen clothing, cool the body and hydrate.

🚨 HEAT STROKE IS AN EMERGENCY

Confusion • altered behavior • fainting/loss of consciousness • seizures • very high body temperature

➡️ CALL 911 IMMEDIATELY and begin rapid cooling. Do not wait to see if they improve.

One important reminder: heat illness doesn’t only happen to the elderly or medically fragile. Healthy children, athletes and outdoor workers can become dangerously overheated too.

☀️ Stay cool. Stay hydrated. Check on one another. And on days like today, it’s perfectly reasonable to change or cancel outdoor plans.

09/02/2026

🌿 HISTAMINE INTOLERANCE: When Your “Histamine Bucket” Gets Too Full

Most people think of histamine only in relation to seasonal allergies—but histamine is a normal and important chemical messenger found throughout the body.

It helps regulate the immune system, digestion, stomach acid, blood vessels, and even the sleep-wake cycle.

The problem can occur when histamine builds up faster than your body can break it down.

Think of it like a bucket. 🪣

Your body can usually handle a certain amount of histamine. But foods, allergies, illness, stress, hormones, medications, alcohol, gut issues, and other factors may all add to the bucket.

When the bucket overflows, symptoms may appear.

Possible symptoms include:
• Flushing or feeling unusually hot
• Itching, hives, or unexplained rashes
• Nasal congestion or runny nose
• Headaches or migraines
• Dizziness or lightheadedness
• Rapid heartbeat or palpitations
• Abdominal discomfort or cramping
• Bloating, diarrhea, or nausea
• Wheezing or respiratory symptoms
• Fatigue or difficulty concentrating

One reason histamine intolerance can be confusing is that symptoms may vary from day to day. A food you tolerate one day may cause symptoms another day because your overall histamine load is different.

🥑 FOOD MATTERS—but it isn’t always as simple as making a “good food/bad food” list.

Foods commonly associated with higher histamine exposure include aged or fermented foods, processed meats, alcohol, some cheeses, vinegar-containing foods, and foods that have been stored for longer periods.

Histamine can also increase as food sits. For some very sensitive people, freshly prepared meat or fish may be better tolerated than leftovers that have been refrigerated for several days.

But restrictive diets aren’t meant to become a way of life for everyone.

The goal should be to identify individual triggers, address contributing factors, maintain good nutrition, and gradually expand the diet whenever possible.

🧬 What about DAO?

Diamine oxidase (DAO) is one of the enzymes involved in breaking down histamine, particularly in the digestive tract. Reduced histamine breakdown may contribute to symptoms in some people, although histamine intolerance remains an evolving area of research and there is currently no single definitive diagnostic test.

It is also important to remember that symptoms attributed to histamine intolerance can overlap with food allergies, mast-cell disorders, gastrointestinal conditions, medication effects, hormonal changes, and other medical problems.

That is why I prefer an individualized approach rather than assuming every unexplained symptom is caused by histamine.

🌿 Management may include:
• Identifying patterns and triggers
• Temporarily reducing high-histamine foods when appropriate
• Choosing fresher foods and properly storing/freezing leftovers
• Reviewing medications and supplements
• Evaluating underlying gastrointestinal or allergic conditions
• Supporting adequate nutrition
• Considering antihistamines or other conventional treatment when appropriate
• Using supplements such as DAO only when they make sense for the individual

The goal isn’t to fear histamine. Histamine is necessary. The goal is to understand why your individual “bucket” may be overflowing—and what can safely be done about it.

📚 I’ll be discussing Histamine Intolerance & MCAS in greater detail in my upcoming class, including symptoms, evaluation, food and lifestyle strategies, supplements, conventional treatments, and how histamine intolerance differs from mast cell activation syndrome.

Educational information only. Persistent, severe, or unexplained symptoms should be evaluated by an appropriate healthcare professional. Difficulty breathing, throat swelling, fainting, or symptoms of anaphylaxis require emergency medical attention.

09/01/2026

🌿 COULD HISTAMINE BE MAKING YOU FEEL AWFUL? 🌿

Headaches • flushing • itching • hives • stuffy nose • digestive issues • dizziness • racing heart • fatigue • sleep problems • food reactions • feeling like you suddenly “react to everything”

Sometimes histamine intolerance or mast-cell activation may be part of the picture and it seems to be on the rise.

Join me for:

HISTAMINE INTOLERANCE & MCAS
📅 October 6
⏰ 6:00 PM
📍 Anselm Integrative Wellness

We’ll talk about:

🌿 Histamine intolerance vs. MCAS
🌿 How to recognize possible patterns and triggers
🌿 Foods that can raise your histamine load
🌿 Lifestyle and environmental triggers
🌿 Supplements and nutritional support
🌿 Conventional treatment options
🌿 Testing—and its limitations
🌿 How to develop an individualized approach

Histamine and mast-cell issues can look very different from person to person. The goal isn’t to fear food or put everyone on the same protocol—it’s to understand your individual triggers and what may help your body function better.

💚 FREE for members
💚 $20 for nonmembers

Come learn, ask questions, and leave with practical steps you can start using at home. DM me or text 217-565-2870 to reserve your spot!:)

🌳 Anselm Integrative Wellness
Progress over perfection.

08/31/2026

🍳 MICROWAVE, AIR FRYER OR OVEN — DOES IT MATTER?

The microwave is incredibly convenient. But does convenience come with a health trade-off?

📡 Radiation: Microwaves use non-ionizing radiation, not the ionizing radiation associated with X-rays. Properly functioning microwaves are considered safe….Exposure also drops dramatically with distance, so there’s no reason to stand with your face against the door while it’s running… just to be safe….

🥦 Nutrients: Surprisingly, microwaving doesn’t necessarily destroy more nutrients. I have seen research on both sides. It does make sense that because cooking times are short and little water is needed, it can actually preserve some vitamins better than prolonged boiling or cooking….but cooking for long periods decreases nutrients…. So bottom line… if using a microwave… use it to reheat only.

🥡 Plastics: This is where I’m more cautious. I prefer glass or ceramic for microwave heating rather than heating food in plastic. Mocroplastocs that are transferred to our food are a big issue.

🔥 Air fryers & toaster ovens: Great alternatives for reheating and usually give food better texture. But check the materials! Some baskets, trays and interiors use nonstick coatings. Look for stainless steel, glass, or clearly identified PFAS/PTFE-free materials when possible.

🍳 Regular ovens: Tried and true and easy to pair with glass, stainless steel or cast iron—but slower and less efficient when you’re simply reheating a small portion.

At our house, I frequently use my Our Place Wonder Oven because it can air fry, bake, roast, toast, broil and reheat. I also like that the company states its cooking accessories are made without PFAS, PFOA and PTFE.

🌿 My takeaway?

You don’t have to fear your microwave. But you can make simple upgrades:

✔️ Don’t heat food in questionable plastics.
✔️ Don’t stand pressed against the microwave while it’s running.
✔️ Check air-fryer and cookware coatings.
✔️ Choose glass, stainless steel and cast iron when practical.
✔️ Use the cooking method that works for your family.

And remember: what you’re heating probably matters more than how you’re heating it.

Progress over perfection. 🌿

What do you reach for most — microwave, air fryer, toaster oven or regular oven?

08/27/2026

🍎 BUSY DOESN’T HAVE TO MEAN FAST FOOD 🍎

School is back in full swing—and suddenly life is a blur of work, homework, football practice, dance, volleyball, meetings, and driving from one activity to the next.

And somewhere in the middle of all that…everyone needs to eat. 😅

It’s easy for the drive-thru to become the default. There is absolutely a place for convenience, and an occasional fast-food meal isn’t going to ruin anyone’s health. The concern is when “occasionally” becomes several times a week.

🍔 WHY DOES IT MATTER?

Many fast-food meals are high in:

• Refined carbohydrates
• Added sugars
• Sodium
• Highly processed fats
• Calories without much fiber

And often low in:

• Protein quality
• Fruits and vegetables
• Fiber
• Vitamins, minerals and phytonutrients

Over time, a heavily processed diet can contribute to blood-sugar swings, constipation, poor satiety, excess weight gain, higher blood pressure and poorer metabolic health.

But here’s the good news: healthy food can be fast food, too.

🌿 YOUR 30-MINUTE SUNDAY PLANNING CHECKLIST

You don’t need to spend your entire Sunday meal-prepping. Set a timer for 30 minutes and complete these simple steps:

✅ 1. Check the calendar — 3 minutes

Look at the week ahead and identify the busiest nights. Mark the evenings when your family will need portable meals, leftovers or something that can be ready in 10 minutes.

✅ 2. Choose three easy dinners — 5 minutes

Pick three meals that use simple ingredients, such as:

• Rotisserie chicken with fruit and vegetables
• Tacos or taco bowls
• Pasta with meatballs and a bagged salad
• Sheet-pan chicken and vegetables
• Baked potatoes with chili or shredded chicken

Plan leftovers for at least one additional meal.

✅ 3. Make a quick grocery list — 5 minutes

Include:

• Two easy proteins
• Two fruits
• Two vegetables
• Wraps, bread, rice or potatoes
• Yogurt, cheese or eggs
• One freezer meal or emergency option

✅ 4. Wash and portion grab-and-go foods — 7 minutes

Place ready-to-eat foods where everyone can see them:

🥚 Hard-boiled eggs
🧀 Cheese sticks
🍗 Cooked chicken strips
🥩 Ham or turkey and cheese roll-ups
🥒 Cut vegetables with hummus or dip
🍎 Apples, berries, grapes or oranges
🥛 Greek yogurt
🌰 Nuts or trail mix
🥜 Nut butter packets

✅ 5. Prepare one protein and one carbohydrate — 7 minutes

Cook or portion one protein, such as chicken, taco meat, eggs or meatballs. Then prepare one easy carbohydrate, such as rice, potatoes, pasta or tortillas.

✅ 6. Pack one emergency meal — 3 minutes

Move a freezer meal to the front of the freezer or place tomorrow’s dinner in the refrigerator to thaw. This small step can prevent a last-minute drive-thru run.

🌿 COOK ONCE—EAT TWICE

When you make dinner, intentionally make extra.

Tonight’s grilled chicken ➡️ tomorrow’s chicken wraps
Taco meat ➡️ taco bowls
Roast beef ➡️ sandwiches or lettuce wraps
Baked potatoes ➡️ quick loaded potatoes
Grilled vegetables ➡️ omelets or bowls

🌿 KEEP AN EMERGENCY MEAL IN THE FREEZER

Homemade options include:

• Breakfast burritos
• Meatballs
• Chili
• Soup
• Taco meat
• Shredded chicken
• Individual casseroles

Sometimes the difference between a home-cooked dinner and the drive-thru is simply having something you can heat in 10 minutes.

🌿 PACK A “SPORTS NIGHT” COOLER

If you know you’ll be sitting at a ball field until 8 PM, take supper with you!

Try sandwiches or wraps, fruit, cheese, yogurt, vegetables, boiled eggs and plenty of water.

Kids don’t necessarily need a traditional sit-down dinner every night. A cooler full of real food eaten at the ballpark is still dinner. ❤️

🌿 AND WHEN THE DRIVE-THRU REALLY IS THE BEST OPTION…

Don’t make perfect the enemy of better.

Choose grilled proteins when available, add fruit or vegetables, choose water or milk instead of sugary drinks, consider smaller portions, and don’t feel obligated to order fries and a soda just because they come with the meal.

Most importantly, don’t attach guilt to food.

We’re raising children in incredibly busy families. The goal isn’t perfection. It’s creating a home where real food is the norm and convenience food is the exception.

A 30-minute planning session on Sunday can make Wednesday night a whole lot easier. ❤️

Healthy eating doesn’t have to be fancy.
It doesn’t have to be expensive.
And it definitely doesn’t have to be perfect.

🌱 Progress over perfection.

08/26/2026

🍂 “ALL THE THINGS” SEASON IS COMING… Let’s Build Resilience Naturally! 🍂

Back-to-school, cooler weather, less sunshine, more time indoors…and before long it seems like something is making its way through every classroom, workplace and family gathering. 🤧

While we can’t prevent every illness, there are simple, evidence-supported ways to help adults AND children support normal immune function—and most of them don’t come in a bottle.

🌿 START WITH THE FOUNDATIONS

😴 Prioritize sleep
Sleep is one of our most powerful immune-supporting tools. Earlier, consistent bedtimes can be especially helpful for kids.

☀️ Get outside every day
Fresh air, movement and appropriate sunlight exposure support overall health, sleep rhythms and vitamin D status.

🥩 Eat real, nutrient-dense food
Build meals around quality protein, colorful fruits and vegetables, healthy fats and minimally processed foods. Think: food that still looks pretty close to where it came from.

🥚 Don’t forget protein
The immune system needs adequate protein to make antibodies and other immune proteins. Include some at every meal—eggs, meat, poultry, fish, yogurt, cottage cheese, beans or other foods your family tolerates.

🫐 Eat the rainbow
Berries, citrus, apples, peppers, broccoli, leafy greens, squash, carrots, onions and garlic provide vitamins, minerals and plant compounds that support normal immune function.

🥣 Support the gut
A large part of our immune system interacts with the gut. Fiber-rich whole foods and fermented foods such as yogurt, kefir or sauerkraut can be helpful when tolerated.

💧 Hydrate
Water matters! Soups, broths and unsweetened electrolyte drinks can also help during busy fall days.

🏃 MOVE!
Kids need to play. Adults need to move too. Walking, outdoor play, strength work and regular activity support metabolic and immune health.

🧼 And remember the boring-but-effective stuff: handwashing, good ventilation, staying home when significantly ill and avoiding sharing drinks/utensils when sickness is circulating.

🌿 WHAT ABOUT SUPPLEMENTS?

Supplements should supplement good nutrition—not replace it.

Depending on age, diet, health history and laboratory results, nutrients such as vitamin D, vitamin C and zinc may be appropriate. But more is NOT always better, especially for children. I prefer individualized dosing rather than automatically putting everyone on a long list of “immune boosters.”

And be cautious with products promising to “boost,” “detox,” or guarantee prevention of illness. The goal isn’t an immune system running on overdrive—it is a well-supported, appropriately functioning immune system.

❤️ My favorite fall immune prescription?

Real food.
Enough protein.
Good sleep.
Sunshine and fresh air.
Movement.
Hydration.
A healthy gut.
Correct true nutrient deficiencies.
And plenty of time outside instead of trying to sterilize our way through life.

We can’t promise our families will never get sick—and normal childhood infections are part of life. But we CAN work on building healthy, resilient bodies before “all the things” arrive.

Start now. Small daily habits add up. 🌿

Educational information only. Children, pregnant women, and anyone with chronic illness or taking medications should discuss supplements and dosing with their healthcare professional.

08/25/2026

🌱 EAT REAL FOOD — AS CLOSE TO THE SOURCE AS YOU CAN. 🥕🥩🍎

One of the simplest things we can do for our health doesn’t require a complicated diet, expensive supplement, or another set of rules.

Eat food that still looks like food.

Food grown in the soil.
Food picked from a tree.
Eggs from chickens.
Meat raised on a farm.
Vegetables from a garden.
Fruit eaten in season.
Meals made in our own kitchens.

Whenever possible, shorten the distance between where your food is grown or raised and your dinner plate.

🥕 Buy vegetables from a local farmer or grow a few yourself.
🥚 Find local eggs.
🥩 Know where your meat comes from when you can.
🍓 Eat more produce in season.
🥛 Choose minimally processed foods with simple ingredients.
🍲 Cook from scratch more often—even if “from scratch” is something very simple.

Why?

Because a diet built around whole and minimally processed foods naturally tends to provide more fiber, protein, vitamins, minerals and protective plant compounds—and less added sugar, refined starch, excess sodium and highly processed ingredients.

And there’s another benefit that doesn’t show up on a nutrition label:

You become connected to your food again.

You know the farmer.
You know the garden.
You know what season you’re in.
You teach your children and grandchildren where food actually comes from.

You don’t have to do it perfectly.

Start with one step closer to the source.

Supermarket tomato → farmers market tomato → tomato from your own garden. 🍅
Packaged breakfast → local eggs and fresh fruit. 🍳
Frozen dinner → meat, potatoes and green beans cooked at home. 🥔
Packaged snack → apple, cheese, nuts or leftover meat. 🍎

The goal isn’t a perfect diet. It’s a less processed one.

Our grandparents didn’t call it clean eating, farm-to-table or ancestral nutrition.

They mostly just called it food. ❤️

🌿 Progress over perfection. Eat real food. Know where it came from. Cook it simply. Share it with people you love.

08/25/2026

SOLD

We have half of a butcher hog being processed TOMORROW at Oconee Chop Shop that’s available. Raised outside on locally-milled feed, fresh air, and extra milk from our dairy cows. You pay us for the hog, we deliver to the butcher, and you pay for your own processing.

08/25/2026

The biggest health change you can make today is eating REAL food…

08/25/2026

Health begins in the kitchen

Anselm Integrative Wellness

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