Dr. Katie Williams at Craig Chiropractic and Kinesiology

11/13/2025

Had a wonderful tour at the Monticello Dental Center 🦷🪥😉

Nice turn out today

Today we had the pleasure of touring the Monticello Dental Center, and it really gave us something to smile about! 😁

We had so much fun going behind the scenes to see what truly goes into running a busy dental office and all the day-to-day tasks that keep everything running smoothly.

Thank you, Liz, for being so welcoming and for answering all of our questions. We appreciate you taking time out of your day for us!

Monticello Dental Center
Schlenner Wenner & Co. CPAs
Cornerstone Chevrolet
Central Minnesota Mental Health Center
Premier Banks
Ausco Design and Marketing
All Elements, Inc.
National Bank of Commerce
CLA
TEAM Chiropractic & Wellness Center
Dr. Katie Williams at Craig Chiropractic and Kinesiology
Monticello Chamber of Commerce & Industry
G&M Outdoor Services, LLC
Michael Katchmark - State Farm Agency
Loch Jewelers

11/11/2025

Hello Monticello! You dealing with back pain?

I know in recent weeks I'm seeing more low back pain cases. Have you ever wondered why that might be the case?

Here's some common reasons:

👉yard work🍂
Its that time of year, though October is now over people are still wrapping up raking leavings, hauling wood and branches and cleaning out gardens

👉getting ready for Winter ❄
As we are transitioning from Fall to (dare I say) Winter, many locals are keeping busy hauling and storing outdoor furniture while others are packing to head South for the Winter

👉commuting🚌🚓🚗🚙
Have you seen 25 during rush hour? Been stuck on 94 during road construction? Whether you're driving into town or commuting up to St. Cloud or the Twin Cities, you know just how stressful traffic can be. Sometimes we don't realize how long we sit in the car. And we know fender benders are never fun 🚘💥🚘

👉seasonal changes🥶
As things get colder we transition to needing warmer clothes, turning the heat on and spending more time indoors. Along with just the weather transitions (which may trigger pain in some), it's the time of year when sickness starts to go around and we may notice mold more than other times. All of these factors can weaken our immune systems and leave us more prone to discomfort and even injury

👉holidays🎃
Let's face it, once October hits we are in the season of holidays usually involving lots of food (both healthy and junk), lots of deserts and lots of candy. You may see where I'm going with this. Think, the season of SUGAR! I know we love it, but sugar is highly inflammatory. Meaning it weakens our immune systems and increases inflammation in our bodies. Moral of the story, sugar can be a big factor in pain levels

Let me know what you think, did any of these surprise you? Are you dealing with low back pain? Feel your best as we go into Winter. Give us a call at Craig Chiropractic and Kinesiology 763-295-4301

11/11/2025

Here's what I wish more people knew about stress.

👉First, most people think stress is the extreme of where things are so terrible that you are out of control, losing your mind and ripping your hair out
📍The truth: stress is on a spectrum, ranging from tiny little annoyances (like a paper cut or the sound of your coworker chewing), to moderate stress (like having an exam tomorrow) to severe stress (going through a divorce, loosing a loved one etc.)

👉Secondly, people think that stress always means something bad
📍The truth: stress has more to do with change than always being a bad thing. There is such as thing as happy stress. Falling in love is wonderful and feels great, but did you know that it's a type of stress? It's a big change 😉. Watching the grandkids for an afternoon may be wonderful and you love them, but guess what? That's a change to your routine and it's ok to say its a little stressful. You can love your grandchild to pieces but still admit that it's stressful chasing a toddler around trying to keep them alive.

🟢Moral of the story, we all deal with stress. Whether it's little things or big things, stress is real. Recognizing your stressors is not weakness, it gives you information that can empower you. By understanding your stress you have a better chance of staying healthy, healing faster and encouraging others ❤️

Dealing with chronic pain and health problems that just aren't getting better? It may be stress. For help call Craig Chiropractic and Kinesiology at 763-295-4301

11/11/2025

11/03/2025

Elimination diets can be great but they don’t work for everyone!

Wait what is an elimination diet? Simply it is when a person chooses to refrain from eating certain food (like gluten) for a period to determine if that food is causing problems.

Example: a person deals with a lot of stomach pain. They stop eating gluten for a month, and the stomach pain goes away. They try to eat gluten again, and the stomach pain comes back. The patient can assume their problem may be the gluten and they can now avoid it.
This can be helpful as you can see.

But what about the people whose health problems aren’t so straightforward? What if they try eliminating all kinds of foods but can’t tell if they are getting better?

Great question!

This is where I would love to come in and help you with your health.

At Craig Chiropractic and Kinesiology, we want to help you get beyond guessing and start finding your food triggers!

We utilize muscle testing, a form of Applied Kinesiology (AK) to assess your body and find the exact things you are reacting to. Some are more familiar with the term Nutrition Response Technique (NRT). This is a similar technique under the umbrella of AK and we all work toward the same goal.

By muscle testing you we can:
🔹 find out what foods you really need to avoid
🔹track how long you need to avoid them
🔹help reintroduce foods (if appropriate)
🔹determine what specific supplements you need (if required)
🔹assess and treat other related factors (stress, pain, etc.)
🔹seek to restore balance to the body and get to the root cause of your health problems

Whether or not you have lots of digestive problems getting tested will help empower your health journey!

Don’t wait call Craig Chiropractic and Kinesiology at 763-295-4301 today to learn more

10/22/2025

Ladies this is for you!

🌸YOU'RE NOT GOING TO WANT TO MISS THIS🌸

If you saw my last video you'll remember that the female monthly cycle is broken down into four seasons:
Winter❄️, Spring🌷, Summer☀️, and Fall🍂

👉Key take aways:
WINTER🔵:
▪️you are at your LOWEST energy point
▪️you need the most REST and RECOVERY
▪️NOT a good time to schedule stressful meetings or activities
▪️AVOID high impact exercise and activities
▪️most VULNERABLE and prone to get sick or injured

SPRING🟡:
▪️your energy is RISING here
▪️you can begin to RAMP UP your exercise routine
▪️PLAN meetings here
▪️you will start to feel more SOCIAL here

SUMMER🟢:
▪️this is your PEAK energy!
▪️this is your time to MAX OUT during workouts
▪️this is the time for the INTENSE meetings
▪️you can handle the most STRESS here
▪️you will be the most CREATIVE during this phase

FALL🟠:
▪️energy starts WINDING DOWN
▪️start BACKING off on workouts
▪️WRAP UP any pressing tasks as you prepare for Winter
▪️PREPARE for Winter and stock up on essentials (tea, broths, rice packs, meal prep, etc.)

10/22/2025

👱‍♀️📢Ladies STOP SCROLLING!📢👩

This is for you👉

Did you know your monthly cycle is like the four seasons? ❄️🌷☀️🍂

Wait what?

Key take away, our monthly cycle as women is approximately 28 days long.

Season 1: WINTER ❄️, this is your PERIOD/Menstrual cycle 🌹(day 1-7)
🔵energy is at your lowest here

Season 2: SPRING 🌷, this is your Follicular phase (day 8-13)
🟡energy starting to rise

Season 3: SUMMER ☀️, this is your Ovulation (day 14)
🟢peak energy and motivation!

Season 4: FALL 🍂, this is your Luteal phase (day 15 to day 28)
🟠slowing back down and preparing for winter (possible PMS)

Please share so more women can learn!

10/22/2025

Hello ladies (and the men listening in for tips 😉)
This is a continuation of our mini series on free or easy things to help balance your hormones at home.

We are talking about a big one today, caffeine. I know, I know, no one wants me to touch this one. Be hear me out.

Reducing or eliminating caffeine can go a long way to help your hormones!

10/21/2025

A good reminder. Sometime it feels this way, but when we look at things we actually see how much progress we made

Read that again.

You’re probably not giving yourself enough credit.

Progress doesn’t always feel loud.
Sometimes it’s quiet.
Sometimes it’s just you, becoming the person you once wished you could be.

Drop a ❤️ if you needed this reminder today.

✍️ IG: projectmeliora_

10/21/2025

So how important is drinking water? does it actually matter?
Ladies, this is especially important for you! Hydration is fundamental to your health!

Generally, error on the side of drinking more water. Take sips throughout the day and especially drink water upon waking in the morning. How much should I drink at a time? Drink to satisfaction, there is no need to drink to the point of feeling sick.

Enjoying these tips? Please follow to learn more!

10/21/2025

Should woman fast? While we don't cover all of the facts here, this is an encouragement for women with hormonal imbalances to eat enough nutrition. Fasting can be wonderful for health, but for women with adrenal fatigue, hormonal imbalances, mood swings, etc. fasting won't be your friend.

Instead reach for protein! Ladies if you do nothing else for your body, start the morning off with healthy protein. Some sources say at least 30g, but you can work up to that slowly. Your hormones, energy and mood will thank you!

10/20/2025

Ladies this is for you!👩 Did you know that sleep is important for your health? We're starting to see research and indications that woman may actually need longer amounts of sleep at night than men.

Ladies if you are battling hormonal imbalance, adrenal fatigue or chronic stress, I can't emphasize enough how important it is that you get enough sleep. This is not the time to push through or say it's no big deal, it's time to prioritize yourself and take time for sleep. Even naps are good!

The key take away here is that sleep is fundamental. If you can't afford treatments, supplements or you can't do anything else to help yourself, getting a full nights sleep with be huge for you. 👍