Upstream Health, Grimes, IA (2025)

12/22/2025

🌟 Ever wonder how to blend health insights with spiritual depth? That’s exactly what we do in the LIFE section of Upstream Magazine! It’s your go-to spot for enriching spiritual content, including a monthly Spiritual Spotlight, 30 Days of Scripture, and Apologetics for Kids.

We also cover social, economic, and environmental tips and best practices for your family so you can nourish your body, mind, and soul in every issue. Don’t just live—thrive with LIFE in Upstream Magazine! 📖💖

You can learn more or sign up at www.upstreamhealth.com.

12/20/2025

Step 1: Warm Up
Sumo Squats (Squatting)
Stand with feet wider than shoulder-width apart, toes pointed out. Lower into a squat, keeping your knees in line with your toes.

Push-Ups (Pushing)
The classic push-up is a great bodyweight exercise that targets the chest, shoulders, and triceps. You can modify the difficulty by doing incline or decline push-ups.

Twisting Bicycle Crunches (Twisting)
Lie on your back, lift your legs, and twist your torso, bringing your opposite elbow towards the opposite knee in a bicycle pedal motion.

Pull-Ups (Pulling)
An excellent bodyweight exercise targeting the upper back and biceps. Use an overhand grip on a horizontal bar and pull your body up until your chin is above the bar.

Step 2: Weight Lifting
Dumbbell Thrusters (Squatting)
Hold a dumbbell in each hand at shoulder height. Squat down and, as you stand up, press the dumbbells overhead.

Dumbbell Lateral Raises (Pushing)
Stand with a dumbbell in each hand at your sides. Lift the dumbbells out to the sides, keeping a slight bend in your elbows.

Wood Choppers (Twisting)
Stand with feet shoulder-width apart, holding a dumbbell with both hands. Starting at one side of your body, “chop” the dumbbell diagonally across your body, twisting your torso.

Dumbbell Shrugs (Pulling)
Hold a dumbbell in each hand at your sides. Shrug your shoulders upward, engaging the trapezius muscles.

Rest for 1 minute between sets.

Step 3: HIIT
Exercise Bike / Treadmill / Elliptical / Running
Sprint or pedal at maximum effort. On a treadmill or elliptical, increase the speed or resistance. If running outdoors, sprint as fast as you can.
Cooldown (2 minutes):
Slow down the pace to a light jog or brisk walk on the treadmill, decrease resistance on the elliptical or bike, or slow your running pace to a light jog.

Repeat 5x

For the full workout plan and much more, sign up for our Upstream Magazine at https://www.upstreamhealth.com.

12/19/2025

This festive, build-your-own baked potato bar is perfect for holiday gatherings or cozy winter evenings. With glazed ham, cultured toppings, and warm sautéed veggies, it’s both hearty and nourishing—plus, it’s easy to prep ahead and makes for a beautiful centerpiece. 🎄🥔

Ingredients
For the baked potatoes
6 large russet or sweet potatoes, scrubbed
1–2 Tbsp ghee, butter, or tallow
Sea salt for rubbing
Holiday-inspired toppings
1 ½ cups chopped glazed heritage ham (leftover or seared with honey + mustard)
1 cup shredded raw cheddar or Gruyère
½ cup cultured sour cream or crème fraîche
2–3 Tbsp chopped chives or green onions
½ cup sautéed greens (spinach, kale, or chard) in garlic butter
½ cup lacto-fermented sauerkraut or pickled red onions
½ avocado, sliced or mashed
Optional: soft-boiled pasture-raised eggs, crispy bacon, fermented hot sauce

Directions:
Bake the potatoes:
Preheat oven to 400°F. Rub each potato with fat and sprinkle with sea salt. Prick with a fork and place on a baking tray. Roast 50–60 minutes until tender.
Prep the toppings:
Warm ham and sauté greens while potatoes bake. Set out all toppings in individual bowls for a festive DIY board.

Serve:
Slice each potato open, fluff with a fork, and top with butter. Let each person build their own holiday-style stuffed potato masterpiece.
Serve with:
A simple winter salad (arugula, pomegranate, walnuts) or a mug of warm bone broth with herbs.
Explore more wholesome and delicious recipes in our monthly Upstream Magazines. For details or to subscribe, visit www.upstreamhealth.com.

12/19/2025

Ammonia (also known as ammonium hydroxide or anhydrous ammonia) is a potent chemical found in many everyday products. While effective for cleaning, it poses serious health risks—especially through inhalation or skin contact.

Health Risks:
Respiratory irritation
Asthma flare-ups
Skin and eye burns
Lung damage with prolonged exposure
Found In:
Household cleaners
Fertilizers
Window cleaning sprays
Toilet bowl cleaners
Hair dyes
Floor st*****rs
Refrigerants
Industrial solvents
Pet urine-based cleaners
Textile processing agents

Action Tip: Choose ammonia-free products when cleaning your home. Ensure proper ventilation when using cleaners and avoid mixing ammonia with bleach—it creates toxic fumes.
For more information and other health best practices, explore our monthly Upstream magazines. Learn more and sign up at https://www.upstreamhealth.com

12/17/2025

🌟 Ever wonder how to blend health insights with spiritual depth? That’s exactly what we do in the LIFE section of Upstream Magazine! It’s your go-to spot for enriching spiritual content, including a monthly Spiritual Spotlight, 30 Days of Scripture, and Apologetics for Kids. We also cover social, economic, and environmental tips and best practices for your family so you can nourish your body, mind, and soul in every issue. Don’t just live—thrive with LIFE in Upstream Magazine! 📖💖

You can learn more or sign up at www.upstreamhealth.com.

12/16/2025

Cold sores often surface during stress or immune imbalance—but natural remedies can help reduce their frequency and severity from the inside out.

L-Lysine: Supports viral resistance by limiting arginine. Take 250–500 mg daily; increase during outbreaks. 💊

Lemon Balm: Soothes and calms with antiviral power. Apply topically 2–3x daily or enjoy it as tea. 🍋

Zinc: Strengthens immunity and speeds healing. Take 5–10 mg orally; apply zinc cream to sores. 🧴

Vitamin C: Boosts virus-fighting defenses and tissue repair. Take 250–500 mg daily, depending on age. 🍊

You can find more health tips and natural remedies like these inside our monthly Upstream magazines. Learn more or sign up at https://www.upstreamhealth.com

12/14/2025

Christians believe that Jesus will return to judge the world and bring restoration to all creation—a truth that anchors our hope in a broken world. Though popular culture often presents the future as grim or chaotic, Scripture teaches that Christ’s return will end suffering and usher in eternal peace. Far from being a message of fear, the end times remind us of God’s justice, mercy, and the ultimate triumph of good over evil. As families, helping our children understand this gives them confidence and purpose rooted in God’s promises.
Explore these verses together:
1 Thessalonians 4:16
John 14:3
Matthew 25:31–46
Revelation 21:1–4
2 Peter 3:8–9

To delve deeper into the hope of Christ’s return, visit www.upstreamhealth.com.

12/13/2025

Meet Brayden and Tali Waller, parents of seven and passionate pursuers of God’s purpose. Sixteen years into marriage, they’re cultivating a life rooted in faith, homeschooling, and intentional parenting on their Missouri farm.

Brayden’s heart for spiritual legacy and Tali’s nurturing discipleship shape a home where kids are challenged, cherished, and called higher. From morning Bible studies to late-night conversations, their life rhythms reflect a Christ-centered commitment. Their ministry, Love and Purity, empowers others with the same purpose: live boldly, live faithfully.

Catch the full story in this month’s issue. It’s a reminder that purpose-filled parenting is a legacy worth living.

12/12/2025

🌱 Looking for ways to keep your family healthy and prevent chronic disease? The CARE section of Upstream Magazine has you covered! Learn to understand and prevent common chronic diseases in the Avoid Chronic Disease section. Then dive into our Simple Check and Simple Swap sections for alerts on harmful ingredients and products, and a list of healthier alternatives you can swap them with. Finally, our Functional Medicine Cabinet opens up a world of natural and effective home remedies, tackling the root causes of common ailments. Equip yourself with these powerful tools, and see how CARE elevates your family’s everyday health! 🍃💪

12/11/2025

Chronic disease doesn't begin with crisis—it begins with subtle signs we often ignore.
When fatigue, brain fog, or low energy appear, they’re signals—not random. Too many wait until symptoms scream, but functional medicine equips us to listen early.

By addressing root causes—like nutrient depletion, hidden infections, and stress overload—we realign with God’s design for healing.

Home-based strategies such as comprehensive testing, detox support, nutrient-dense meals, and restful rhythms allow for true prevention.
And it’s not just physical—spiritual wisdom and community accountability help to anchor lasting change.

Learn more about how to prevent chronic disease in our latest issue of Upstream Magazine. Explore practical tips and expert advice at https://www.upstreamhealth.com.

12/10/2025

Refined sugar may seem harmless, but it’s one of the most damaging ingredients in modern diets—spiking blood sugar, promoting inflammation, and draining energy.
Harmful Ingredients:
Refined Sugar: Triggers blood sugar crashes and chronic inflammation, stressing your body over time.
High Fructose Corn Syrup: Increases the risk of fatty liver and metabolic disorders.
Artificial Sweeteners: Disrupt gut health and may increase sugar cravings.
Processed Sugar: Lacks nutrients and contributes to systemic imbalances.

Harmful Products:
C&H Pure Cane Sugar
Domino Granulated Sugar
Pillsbury Best Sugar
Imperial Sugar

Healthy Alternatives:
Coconut Sugar
Raw Honey
Pure Maple Syrup
Date Syrup

Choose natural sweeteners that nourish instead of deplete. Small swaps add up to big health wins for your family.
For more tips on choosing healthier food options, visit our Upstream Magazine at https://www.upstreamhealth.com

12/09/2025

This cozy, custardy French toast brings the warmth of the season to your breakfast table. Sweetened with real maple syrup and rich in flavor from pasture-raised yolks and raw milk, it’s simple to prep the night before—making your morning feel like a treat. Best enjoyed on slow weekends with hot chai or a savory side of sausage. 🍁☕️

Ingredients:
8 slices homemade or high-quality sourdough bread (preferably 1–2 days old)
4 pasture-raised egg yolks
1 ½ cups raw milk or full-fat milk of choice
¼ cup real maple syrup
1 tsp vanilla extract
½ tsp ground nutmeg
¼ tsp ground cinnamon
¼ tsp unrefined sea salt
2 Tbsp grass-fed butter (for griddling)
Optional toppings
More butter for serving
A drizzle of warm maple syrup
Whipped cultured cream or a dollop of crème fraîche
Dusting of freshly grated nutmeg

Directions:
Make the custard: In a mixing bowl, whisk together egg yolks, raw milk, maple syrup, vanilla, nutmeg, cinnamon, and sea salt until fully combined and creamy.
Soak the bread: Lay the sourdough slices in a shallow dish (a casserole dish works well). Pour the eggnog custard mixture over the bread, turning slices to coat. Cover and refrigerate overnight.
Cook the French toast: In the morning, preheat a cast iron skillet or griddle over medium-low heat. Add butter and allow it to melt.
Place soaked slices into the skillet (working in batches if needed). Cook for about 3–4 minutes per side until golden brown and crisp at the edges.
Serve warm with extra butter, a light drizzle of maple syrup, and a sprinkle of fresh nutmeg if desired.
Serve with:
A mug of hot herbal chai or roasted dandelion root tea, or a side of pasture-raised breakfast sausage for a savory contrast.
Explore more wholesome and delicious recipes in our monthly Upstream Magazines. For details or to subscribe, visit www.upstreamhealth.com.

Upstream Health

12/22/2025

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