Roasted Butternut Sunset for 8


  • 1 large butternut squash (2 1/2 – 3 pounds), peeled, seeded and cut into 3/4 inch pieces
  • 3 large carrots, peeled and thickly sliced (1/4 inch slice)
  • 2 small beets, peeled and diced (1/2 inch dice or less)
  • 3/4 cup fresh cranberries
  • 1 Tbsp extra-virgin olive oil
  • 1 tsp salt
  • 3/4 cup orange or tangerine juice
  • 1/4 cup + 3 Tbsp maple syrup
  • 1/4 cup white miso
  • 1 tsp orange or tangerine zest
  • 1 green onion, diagonally sliced, OR 1 Tbsp minced fresh parsley, for garnish


  1. Preheat the oven to 375 Degrees F.
  2. Put the squash carrots, beets, cranberries, olive oil and salt in a large bowl and toss well to coat the vegetables
  3. Transfer the vegetable mixture to a largish rimmed baking sheet.
  4. Bake for 15 minutes
  5. Meanwhile combine the orange juice, maple syrup, miso and orange zest in a small bowl and whisk until smooth.
  6. Remove the vegetables from the oven and pour the orange juice mixture over them
  7. Bake another 15 – 20 minutes, or until the vegetables are tender
  8. Spoon the vegetables into a serving bowl or platter and garnish with the green onion slices or parsley if desired

Cooking Tips:

To make sure that the beets and carrots cook in the same time as the squash: Slice the beets in ½ inch or less dice, and the carrots 1/4 inch thick or less. If the carrots are large, cut them in half lengthwise before slicing.

I couldn’t find fresh cranberries when I made this recipe, so I added frozen cranberries in the last 5 minutes of roasting. That worked. I also used 2 Tbsp agave syrup instead of 1/4 cup maple syrup for the glaze. That worked too.


Great as Stuffing!


  • 2/3 cup wild rice, rinsed
  • 1 3/4 cups water
  • 1 vegetable bouillon cube
  • 2/3 cup long-grain brown rice, rinsed
  • 2 tablespoons extra-virgin olive oil
  • 1 large red onion, finely chopped
  • 1/2 cup finely diced celery
  • 2 medium tart apples, such as granny smith, peeled, cored and diced
  • 1/3 cup orange juice (from 1 large orange)
  • 2 scallions, green parts only, thinly sliced
  • pinch each: cinnamon and nutmeg
  • 1/2 tsp salt and freshly ground pepper OR to taste
  • 1/4 to 1/2 cup minced fresh parsley
  • 1/2 cup finely chopped pecans


  1. Combine the wild rice and the bouillon cube with 1 3/4 cups of water in a medium saucepan
  2. Bring to a gentle boil, then lower the heat to a simmer for 5 minutes.
  3. Stir in the brown rice, return to a slow simmer, then cover and cook until the water is absorbed, about 35 minutes
  4. Heat the oil in a large skillet.
  5. Add the onion and celery and sauté until the onion is golden.
  6. Add apple and sauté 5 minutes longer.
  7. Stir in the cooked rice mixture along with the juice, scallions, cinnamon, and nutmeg.
  8. Season with salt and pepper.
  9. Sauté over low heat, stirring frequently, another 5 minutes.
  10. Stir in the parsley and pecans


The rice is slightly under-cooked in this recipe, because it’s intended to be used as a stuffing, and cooks more inside the peppers or squash.

When serving this dish as a side, instead of using it as a stuffing, increase the cooking time to 45 minutes, adding the juice, scallions, apple, cinnamon and nutmeg in the last five minutes.

Sauteed mushrooms are a nice alternative to apples in this dish, especially when served as a side.

This can be used for peppers, buttercup squash, acorn squash or even a pumpkin… and it’s wonderful on its own.


Serves 2


  • 2 whole Golden Potatoes
  • 2 Tablespoons Butter
  • 1 piece (about 2 Inches long) Parmigiano-Reggiano, Sliced Thinly
  • ⅛ teaspoons Garlic Powder
  • ¼ teaspoons Kosher Salt
  • 2 teaspoons Olive Oil
  • ¼ cups Heavy Cream
  • ¼ cups Cheddar Cheese Blend


  • Preheat oven to 400ºF.
  • Scrub potatoes.
  • You need 2 wooden spoons with handles of the same width.
  • Place a spoon on each side of the potato and start slicing the potato into thin slices. The spoons will stop the knife from cutting all the way through the potato.
  • Slice the butter into thin pieces.
  • Alternate the butter and the Parmesan, stuffing them in between the slices of the potato.
  • Season the potato with garlic powder and kosher salt.
  • Drizzle the potato with olive oil.
  • Bake at 400ºF for 45 minutes.
  • Remove from the oven and drizzle heavy cream over the potatoes.
  • Top with cheddar cheese. Place back in the oven for 10-12 more minutes.
  • Remove and serve!

Hasselback Apples

  “Oh seriously yummy.” ~Dr C.

Choose firm apples with sweet-tart flavor, such as Pink Lady or Honeycrisp; in our tests, Fuji and Granny Smith fell apart.


  • 2 large firm apples, peeled, cored, and halved vertically
  • Cooking spray
  • 4 tablespoons brown sugar, divided
  • 2½ tablespoons butter, melted and divided
  • ¾ teaspoon ground cinnamon, divided
  • 2 tablespoons old-fashioned rolled oats
  • 1 teaspoon all-purpose flour
  • ¼ teaspoon kosher salt
  • 1½ cups low-fat vanilla ice cream


  • Preheat oven to 400°.
  • Starting at the outermost edges, cut most (but not all) of the way through each apple half at 1/8-inch intervals.
  • Place apple halves, cut sides down, in an 8-inch square glass or ceramic baking dish coated with cooking spray.
  • Combine 1 tablespoon sugar, 1 tablespoon butter, and ½ teaspoon cinnamon; brush mixture evenly over apple.
  • Cover pan with foil; bake at 400° for 10 minutes. Remove foil. Bake at 400° for5- 10 minutes or until apples are tender.
  • Remove pan from oven; cool 10 minutes.
  • Combine remaining 3 tablespoons sugar, remaining 1½ tablespoons butter, remaining ¼ teaspoon cinnamon, oats, flour, and salt.
  • Carefully fan open apple halves.
  • Spoon oat mixture evenly over apples.
  • Bake at 400° for 10 minutes.
  • Turn broiler to high (leave pan in oven); broil 2 minutes.
  • Serve with ice cream.

Humor and Wisdom at Any Age


I’ve Learned…

I’ve learned that if you want to cheer yourself up, you should try cheering someone else up. Age 14

I’ve learned that although it’s hard to admit it, I’m secretly glad my parents are strict with me. Age 15

I’ve learned that silent company is often more healing than words of advice. Age 24

I’ve learned that brushing my child’s hair is one of life’s great pleasures. Age 26

I’ve learned that wherever I go, the world’s worst drivers have followed me there. Age 29

I’ve learned that you can make someone’s day by simply sending them a little note. Age 44

I’ve learned that the greater a person’s sense of guilt, the greater his or her need to cast blame on others. Age 46

I’ve learned that children and grandparents are natural allies. Age 47

I’ve learned that no matter what happens, or how bad it seems today, life does go on, and it will be better tomorrow. Age 48

I’ve learned that singing “Amazing Grace” can lift my spirits for hours. Age 49

I’ve learned that you can tell a lot about a man by the way he handles these three things: a rainy day, lost luggage, and tangled Christmas tree lights. Age 52

I’ve learned that keeping a vegetable garden is worth a medicine cabinet full of pills. Age 53

I’ve learned that regardless of your relationship with your parents, you miss them terribly after they die. Age 55

I’ve learned that making a living is not the same thing as making a life. Age 58

I’ve learned that if you want to do something positive for your children, work to improve your marriage. Age 61

I’ve learned that life sometimes gives you a second chance. Age 62

I’ve learned that you shouldn’t go through life with a catcher’s mitt on both hands. You need to be able to throw something back. Age 64

What have you learned at your age?

Please share some of your humor and wisdom with us!

Research and Chiropractic: Case Studies in Female Infertility, BPPV (vertigo), Asthma and headaches

Chiropractic clinical case histories have been a regular feature of our patient newsletter since its inception. There seems to be no limit to the health problems that respond to chiropractic care.

How many people suffering, on drugs, facing a life of limitation could be helped by chiropractic care?

Probably most of them.

Female Infertilitycase-studies-female-infertility

Two female patients, ages 28 and 37, each with a history of infertility came to their chiropractor for care. Both also had a history of motor vehicle accidents.

Both patients had cervical (neck) subluxations that were corrected. They were then able to conceive and deliver naturally.

The first patient’s menstrual cycle irregularity returned to normal after which she was able to conceive. The second patient was able to conceive without the use of assisted reproductive treatments for the first time. (1)

BPPV (vertigo)case-studies-vertigo

A 33-year-old pregnant woman suffered from Benign Paroxysmal Positional Vertigo (BPPV): a spinning sensation when she changed head position. She was prescribed medication, but refused to take it because she was nursing.

She began care during her most severe BPPV episode. She was unable to drive herself to appointments. Spinal and cranial adjusting techniques were administered and within three visits the symptoms had diminished to the point that she was able to drive herself to her visits. By the 14th visit she reported being symptom-free. (2)

Asthma and Headaches

A 15-year-old male presented with chief complaints of asthma and headaches. The patient was under specific chiropractic care and analysis utilizing static radiology, videofluoroscopy, infrared thermography and high frequency pulsating instrumentation. Symptoms of asthma and headaches resolved following care. (3)

  1. Hilpisch J, Stenberg J. Female infertility and upper cervical chiropractic care: a case series. Journal of Upper Cervical Chiropractic Research. September 15, 2016:31-43.

2. Stone-McCoy P, Taylor C. The resolution of benign paroxysmal positional vertigo (BPPV) in a 33-year-old female following chiropractic care: a case report & selective review of literature. Annals of Vertebral Subluxation Research. August 25, 2016:84-91.

3. Jaszewski E, Willard A. Resolution of asthma in a teenager following subluxation-based chiropractic management utilizing the Pierce Results System: a case study & selective review of the literature. Journal of Pediatric, Maternal & Family Health – Chiropractic. 2016;3:84-91.

Stay healthy: don’t get a flu shot!

We are approaching flu shot season again. Drug companies spend millions advertising the not only useless but dangerous flu shot that causes brain and nervous system damage. flu shot

Did You Know?

Not many people know this, the media doesn’t report it, but the U.S. government records vaccine injuries and deaths and the flu vaccine has been linked to both.

Government records show the flu vaccine kills and damages more people than all the other vaccines combined. The mercury in the shot has been linked to Alzheimer’s, Parkinson’s, MS and autism.

There is no proof that pregnant women, children, babies or adults (especially asthmatics) get any benefit from it. Send this information to those you care about.

The Flu Shot: useless and dangerous

Anthony Morris, Ph.D. former Chief Vaccine Control Officer, US Food and Drug Administration and flu vaccine expert:

There is no evidence that any influenza vaccine thus far developed is effective in preventing or mitigating any attack of influenza. The producers of these vaccines know that they are worthless, but they go on selling them anyway

Colds and flu prevent cancer

For thousands of years healers have viewed colds, flu, fevers and skin eruptions as some of the most powerful weapons your body has for cleansing, detoxification and self-healing. These symptoms are uncomfortable but provide natural benefits no drug or vaccine can give you. For example:

Those with carcinomas of the stomach, colon, rectum, breast, and ovary … and controls (with no history of cancer) were interviewed. A history of common colds or influenza prior to the interview was found to be associated with a decreased cancer risk. (1) 

Subjects who reported a history of infectious diseases (e.g., colds, flu) showed a 30% reduction in risk [of brain tumor]. (2) 

Do not suppress your fever or other symptoms with drugs that interfere with your healing; you may stay sick longer:

Taking aspirin or TylenolT for the flu could prolong your illness by up to 3½   days. (3)

  1. Abel U, Becker N, Angerer R et al. Common infections in the history of cancer patients and controls. J Cancer Res Clin Oncol. 1991;117(4); 339-344.
  2. Schlehoper B, Blettner M, Preston-Martin S et al. Role of medical history in brain tumor development results from the international adult brain tumor study. International Journal of Cancer. 1999;82:155-160.
  3. Plaisance KI et al. Effect of antipyretic therapy on the duration of illness in experimental influenza A, Shigella connei, and Rickettsia rickettsii infections. Pharmacotherapy. 2000;20(12):1417-1433.

Gratitude: Some Mental Hygiene

A grateful mind is a great mind which eventually attracts to itself great things. – Plato

Our minds often need a break from our thoughts.gratitude

We seem to be programmed to complain, worry, criticize and doubt. These thoughts do serve a purpose – making us aware of danger and preventing mistakes. But this defense can get out of hand and dominate our thoughts, weigh us down and make us miserable. Life can lose its luster as we get caught in our own minds.

Balance our Thoughts

Plato’s observation above is an excellent mental exercise to balance our thoughts and enhance personal peace and contentment. Research reveals that people who feel grateful have higher levels of well-being and are happier, less depressed, less stressed and more satisfied with their lives.

Expressing gratitude also leads to enthusiasm and inspiration, because it promotes the savoring of positive experiences, no matter what the present circumstances are in life.

Why wait?

But why wait for gratitude to hit us? We can deliberately cultivate gratitude, and increase our well-being and happiness right now. How? It’s easy.

Start by writing three or four things you are currently grateful for. Don’t have pen, paper or screen to write on? Reflect on the little things as well as the big things in your life that are going well:

  • Things that went well today or yesterday
  • Goals you have achieved
  • Things you like about yourself
  • What you like about where you live
  • People who have touched your life in a good way: teachers, mentors, friends
  • Even your dog or cat
  • And your wonderful caring chiropractor (we had to add that)?

Do it once a day, a few times a week or once a week or any time.

Key for success: write with a friend. Ancient wisdom has shown us that learning with a study-partner improves our success in any endeavor.

NOTE from Dr. C:  Two years ago, my gift to my yoga students was a gratitude jar into which they placed a daily “gratitude”.  Delving into that jar at the end of the year and reading some of the “gratitudes” was a very salient reminder of all the joys through the year many of which get “forgotten.”

Why Lifetime Chiropractic Care?

You’ve probably heard the old myth that “once you go to a chiropractor, you have to go for the rest of your life.” lifetime chiropractic care

It’s not true.

However, we do have many patients who chose to see us once a month or even more frequently.

What’s going on?

Stress levels

Those who face physical, chemical, or emotional stress (that’s all of us) often find regular chiropractic adjustments helpful in correcting muscle tightness and the resulting postural changes.

Avoiding a relapse

Because long-standing spinal problems can produce weakened areas that are susceptible to repeated problems, regular care may often help strengthen supporting muscles and ligaments, avoiding a flare-up.


Regular chiropractic checkups can often detect smaller problems before they become more serious (and difficult to correct).


Being our best starts with an interference-free nervous system.


And let’s not forget the relentless effects that gravity places on our body. Regular chiropractic care helps maintain proper spinal curves to accommodate the compression of spinal joints due to gravity.

Remember, how long you choose to benefit from chiropractic care is always up to you.

We are here to serve you.  How can we help you live life to it’s fullest?



de-stress-relaxWith the gift-giving, the cooking, the decorations and the parties, the holidays can seem to be more like work than a vacation. Here are some ideas how to make the most of your holiday season.

Seek a fresh perspective

Make a change. Take one task that drives you crazy during the holidays and tackle it in a new way. A fresh approach just might make a difference. For example, if you dread having to send out holiday cards, enlist your spouse and split the list/send e-cards or send a photo card of a great memory.

Be satisfied with “good enough.”

“Don’t always go for bigger and better,” when planning your holiday, advises Loretta LaRoche, author of Life Is Not a Stress Rehearsal. “Does the tree have to be bussed in from the hinterlands of Alaska?” she quips. “Isn’t a little bush enough?”

Do you have to cook 12 dishes of “traditional foods” because everybody expects it? Think back and remind yourself about the barely touched/ignored dishes and don’t cook them. If you get any grumbles suggest the “grumblee” make that dish next year.  Split the load and assign tasks ahead of time so that you can be a party to the party.

Drop Expensive, High-stress Ritualsde-stress the holidays

If you’re dragging your kids off to see The Nutcracker—it’s a tradition!—but they’re whining every step of the way, make a switch. True, families thrive on traditions, but it’s less about the event itself, which your kids may have outgrown, and more about time together. If your kids are complaining, drop expensive, high-stress rituals in favor of something simple and universally appealing, like a Christmas Eve chocolate-chip pancake feast.

Remember to Have Fun

As you take part in trimming the tree or preparing the cookies with your kids/friends, take a deep breath and savor the moment. Give yourself permission to forget about all those tasks still left on your to-do list. Focus on being present and in the now!

Pack Smart

Tuck everyone’s sleepwear and toothbrushes in one easy-to-reach bag. That first night when you arrive at Grandma’s house or another destination, you won’t be fumbling through every suitcase before bedtime.

Hold on to Daily Rituals

If you like to read for half an hour before bed, don’t give it up in favor of yet another holiday chore. Our everyday practices help calm and center us.

Schedule  de-stress-take-a-drive

During the busy holiday season, Brenda DeHaan of Wagner, South Dakota, and her husband seek out one afternoon of serenity. Each year the couple embarks on a leisurely drive, with a stop to observe the eagles that winter alongside the Missouri River. “It’s a peaceful time, when we don’t worry about rushing anywhere,” says Brenda. Can’t escape for a whole afternoon? Then head outdoors for a refreshing change of scene- bundle up and take a starlit nighttime stroll through your neighborhood to view the holiday lights.

What do you do to de-stress during the Holidays?

We want to know. Maybe it will help another reader avoid the crazy-making this time of year.