Quinoa and Spinach Stuffed Tomatoes

With the bounty of tomatoes upon us…try this one outstuffed tomatoes

Quinoa and Spinach Stuffed Tomatoes

Baked tomatoes stuffed with a quinoa-spinach mixture and topped with a variety of cheeses.

15 min Prep Time            30 min Cook Time


  • 8 medium ripe tomatoes
  • salt, to taste
  • 2 cups water
  • 1 cup quinoa
  • 2 teaspoons olive oil
  • 6 cups fresh spinach
  • 3 cloves of garlic, minced
  • 1 teaspoon chopped fresh parsley
  • salt, to taste
  • freshly ground pepper, to taste
  • Parmesan cheese  (Optional)
  • shredded mozzarella cheese   (Optional)


  1. Preheat oven to 375.
  2. Slice off 1/2 inch of the stem end of the tomatoes and hollow out the inside.
  3. Slice just a small section off of the bottom of the tomatoes so that they will sit flat on a baking sheet.
  4. Sprinkle salt in the hollow portion of each tomato and place hollow side up on a baking sheet.
  5. Set aside.
  6. Place water and quinoa in a saucepan.
  7. Bring to a boil; lower to a simmer, cover, and cook for 15 minutes.
  8. Heat oil in a frying pan and add spinach.
  9. Season with salt and pepper, and cook until just wilted.
  10. Mix in the garlic and parsley, cook for a minute longer, and remove from stove.
  11. Add cooked quinoa to spinach; mix well.
  12. Taste for salt and pepper.
  13. Evenly divide the filling among the tomatoes.
  14. Cover with foil and bake for 20 minutes.
  15. Remove foil, sprinkle tops with parmesan cheese and mozzarella cheese.
  16. Bake for an additional 5 minutes, or until cheese is melted.
  17. Serve.

Garlic Parmesan Yellow Squash Chips

Garlic Parmesan Yellow Squash Chipssquash chips reecips

A healthy snack or appetizer that is incredibly flavorful, crispy, and absolutely delicious!

Ingredients for squash chips

  • 4 yellow squash (small to medium), sliced into 1/4-inch to 1/2-inch rounds
  • 3 tablespoons olive oil
  • salt and fresh ground pepper, to taste
  • 1 cup panko crumbs
  • 1 cup grated Parmesan cheese
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • cooking spray (I use Organic Olive Oil by Pam)


  1. Preheat oven to 450.
  2. Line 3 baking sheets with parchment paper and set aside.
  3. In a large mixing bowl, combine squash, olive oil, salt and pepper; mix until well combined.
  4. In a separate bowl, combine panko crumbs, Parmesan cheese, oregano, and garlic powder.
  5. Dip slices of squash in cheese mixture and coat on both sides, pressing on the coating to stick.
  6. Place the squash in a single layer on the previously prepared baking sheet.
  7. Lightly spray each slice with cooking spray. This will help with achieving a crunchier texture.
  8. Bake for 10 minutes; rotate pan and continue to bake for 8 to 10 minutes, or until chips are golden brown.

Monday Humor: Airplane Maintenance

Airplane Maintenance   humor airplane maintenance

Log records between pilots and maintenance staff  of Aussie airline.

Pilot: Test flight OK except auto-land very rough.
Engineers: Auto-land not installed on this aircraft.

Pilot: Something loose in cockpit
Engineers: Something tightened in cockpit

Pilot: Dead bugs on windshield.
Engineers: Live bugs on back-order.

Pilot: Evidence of leak on right main landing gear.
Engineers: Evidence removed.

Pilot: DME volume unbelievably loud.
Engineers: DME volume set to a more believable level.

Pilot: Mouse in cockpit.
Engineers: Cat installed.

Pilot: Friction locks cause throttle levels to stick.
Engineers: That’s what friction locks are for.

Pilot: IFF inoperative in off mode
Engineers: IFF always inoperative in off mode.

Pilot: Suspected crack in windshield.
Engineers: Suspect you’re right.

Pilot: Number three engine is missing.
Engineers: Number three engine found on right wing after brief search.

Pilot: Aircraft handles funny.
Engineers: Aircraft warned to straighten up, fly right and be serious.

Pilot: Target radar hums.
Engineers: Reprogrammed target radar with lyrics.

Pilot: Noise coming from under instrument panel. Sounds like a midget pounding on something with a hammer.
Engineers: Took hammer away from midget.

Researching Chiropractic: Case Studies on Infertility, Constipation and Increased Height

Each month we look at case studies where chiropractic care has helped people with different health related problems. Some of them may seem obvious, while others may surprise you. Please pass this along to anyone who may be suffering from any of the following:

  • Infertility
  • Constipation
  • Reduced Height

Infertility and Chiropracticcase studies infertility

This is a case study of a 30-year-old woman diagnosed with:

  • polycystic ovarian syndrome (PCOS)
  • hypothyroidism
  • ulcerative colitis
  • an eight-year history of infertility

She initially sought chiropractic care for neck pain and ulcerative colitis. Her history revealed 3 prior motor vehicle accidents (MVA’s) – in childhood, while in high school and in 2006 to which she attributed her neck pain.

She was diagnosed with hypothyroidism in 2004 and with PCOS in 2005. Two years of medical fertility treatments consisting of metformin, spironolactone and clomifene failed to help. In 2008 she was diagnosed with ulcerative colitis for which she was taking medications.

Spinal analysis consisting of spinal heat readings, palpation and leg checks located her subluxations which were corrected with periodic chiropractic adjustments.

After five months of care she was ovulating again for the first time in eight years. She got pregnant after eight months of care. As of this writing she is the mother of a healthy two-year-old boy and has recently given birth to a baby girl. In addition, the patient reports no more neck pain, improved sleep and improvement of colitis symptoms. (1)

Constipation and bed wetting in a 10-year-old case studies bedwetting

This is the case study of a 10-year-old girl who was brought to a chiropractic clinic for evaluation. The child had a history of four-day constipation and nocturnal enuresis (bed wetting).

Previous attempts to correct her constipation using probiotics, castor oil and flax seeds were unsuccessful.

Her parents brought her to their neighborhood chiropractor – improvement was seen within an hour of reducing cervical (neck) and ilium (hip) subluxations. On the third visit the mother revealed that a lifetime of bed wetting three to four times a week had ended after the first adjustment. (2)

Increase in height and chiropractic case study height

A 59-year-old man began chiropractic care after suffering from 20 years of low back pain, low energy and poor immune function.

Chiropractic examination revealed long-standing subluxations and degenerative joint disease. This was probably caused or compounded by numerous injuries over his life including a concussion that left him with amnesia for one day. Only acupuncture gave him temporary relief from his back pain.

Various chiropractic techniques were used to correct his vertebral subluxations. The patient showed improvement in all subjective and objective findings – relief from low back pain, improved energy and improved immune function. In addition, due to the increase in disc height throughout his spine, his overall height increased. (3)


1.Metzger DK. Resolution of infertility in a patient with polycystic ovarian syndrome, hypothyroidism, and ulcerative colitis. Following subluxation-based chiropractic care: a case report and selective review of the literature. Journal of Pediatric, Maternal & Family Health – Chiropractic. 2016;3:68-74.

2.Shtulman I, Cunningham, MA. Resolution of constipation and nocturnal enuresis in a 10-year-old female following adjustment of vertebral subluxations: a case study. Journal of Pediatric, Maternal & Family Health – Chiropractic. 2016;2:61-67.

3.Syn G, Harper J, Fedorchuk C. Increase in disc height and autonomic functionin a 59-year-old male undergoing chiropractic care. Annals of Vertebral Subluxation Research. April 13, 2015:34-38.

Fermented Foods: Everything you need to know

Do you have fermented foods with every (or nearly every) meal?fermented foods pickles

You shouldfermented foods are an inexpensive, effective and simple way to optimize your gut microbiome (micro-organism population) that is absolutely essential for physical and mental health.

Hint: Beer is a fermented food!

For every cell that is you there are ten times more bacteria, fungi, viruses and other tiny life forms inside you. You are a walking multi-species transport system with billions of microorganisms on your insides and outside (all over your skin, hair and in every nook and cranny).

Fermented Foods Help Your Body Function Properlyfermented foods beer

Over the past several years, research has revealed that the microbes inside you – bacteria, fungi, viri and others – are essential for proper body function:

  • They make vitamins
  • They keep the bad “bugs” under control
  • They help you get rid of toxins
  • They affect your weight and mood

What happens when your gut is unbalanced?

When your GI tract is not properly balanced, a wide range of health problems can appear, including:

  • allergies
  • intestinal issues and diseases
  • digestive problems
  • autoimmune diseases

That’s why fermented foods are so important. They are full of beneficial microorganisms that most people do not get elsewhere; they replenish the good microorganisms and keep you in balance.

How much fermented food should you eat? fermented foods yogurt

You need only one-quarter to one-half cup of fermented vegetables one to three times per day. You’ll probably notice improvements in your:

  • energy levels
  • mental clarity
  • digestion
  • elimination
  • immunity

Preparing Fermented Foods

Although common in traditional diets in every culture throughout the world, the preparation of fermented foods is becoming a lost art. But it is an art that is easily re-discovered. Google “making my own fermented foods” for information on making your own sauerkraut, pickles, yogurt, kefir, kombucha, beer, fermented vegetables and other wonderful foods that everyone in your family needs for optimal health.

Question: What is Chiropractic Care For?

chiropractic careAnswer: Ask different people what chiropractic care is for and you’ll hear:

  • Chiropractic Care is for menstrual problems
  • Chiropractic Care is for ear infections
  • Chiropractic Care is for a better golf swing
  • Chiropractic Care is for headaches
  • Chiropractic Care is for better concentration and higher grades
  • Chiropractic Care is for asthma
  • Chiropractic Care is for autism
  • Chiropractic Care is for low back pain
  • Chiropractic Care is for disk problems
  • Chiropractic is for neck pain
  • Chiropractic Care is for infertility …

 Get the point?

The list can go on and on because people often think chiropractic is locating and correcting subluxations to help their condition or problem. But in reality….

The purpose of chiropractic is to make your body function closer to its full potential. Chiropractors do that by locating and correcting areas of spine and nerve stress called subluxations. Subluxations can weaken or damage every tissue, organ and gland in your body.

What do you use Chiropractic Care for?

Each one of our clients is very different with a unique set of issues that we treat. Sometimes people come in with one complaint and after chiropractic care, several issues are better. We want to hear what you do use (or could use) our care to treat. We want to help you today!

Breastfeeding, Asthma, Allergies and Obesity

breastfeedingStudies show breastfeeding helps with allergies, asthma and obesity

In yet another study revealing the amazing benefits of breastfeeding over formula feeding, Australian researchers followed 2,195 children for six years to evaluate the effects of breastfeeding on asthma, allergy and obesity.

The exclusively breastfed babies had a lower incidence of asthma and other allergic disease. Most interesting of all, every month of additional breastfeeding resulted in a 4% reduction in the risk of asthma.

Other studies discovered that adolescents who were not breastfed as infants had a higher risk of being overweight than breastfed children.

Breastfeeding into the toddler years should be the norm – it is one of the best things that can be done to ensure a child’s long-term health and well being.


1.Oddy WH et al. The relation of breastfeeding and body mass index to asthma and atopy in children: prospective cohort study to age 6 years. American Journal Public Health. 2004;94(9):1531-1537.

2.Silfverdal SA et al. Protective effect of breastfeeding on invasive Haemophilus influenzae infection: a case-control study in Swedish preschool children. International Journal of Epidemiology. 1997;26(2):443-450.

3.Gillman MW et al. Risk of overweight among adolescents who were breastfed as infants. Journal of the American Medical Association. 2001;285(19):2461-2467.

Healthy Road Trip Snacks

healthy road trip snacks How to you fit in healthy road trip snacks when you vacation?

By Matt Frazier, ultra-marathonner and vegan advocate

Matt Frazier runs the popular fitness site No Meat Athlete.

In this excerpt he talks about healthy road trip snacks.

“So I learned an important rule for road trips: when you find a good grocery store, stock up. On foods that you can eat on the go, with no prep.” ~Matt Frazier

Very quickly, I learned what foods worked best in the car to keep me from resorting to junk:

  • Fresh fruit
  • Fresh vegetables
  • Hummus (I’d eat it fast because it wouldn’t last more than a day without a fridge)healthy road trip snacks fruit
  • Trail mix/granola
  • Smoothies made from just fruit (the pre-made kind — definitely not ideal, but a way to get a lot of good calories quickly)
  • Giant salads from the salad bar — I’d grab enough to last for two meals, dump a bunch of chickpeas on top, and if I was lucky enough to be at a Whole Foods, add some oil-free tahini garlic dressing.
  • Anything cracker-like but still healthy (could be baked corn chips, Wasa crispbreads, rice cakes, etc.)

What do you eat on the road? helahty road trip snacks salad

We want to hear from you. What are you favorite healthy road trip snacks?

The Three T’s: Trauma

Let’s Discuss Trauma

The 3 T’s of chiropractic are thoughts, trauma and toxins.

In this article we cover trauma.

DD Palmer, the discoverer of chiropractic in 1895 said that dis-ease or body malfunction is utrauma repetitive motionsually caused by three things: toxins, thoughts and trauma.

Trauma is any force that the body cannot resist or adapt to.

When people think of trauma they often think of something violent – a car accident, a fall, a sports injury, a difficult delivery, sleeping in a weird position, collisions or other sudden disruptions.

What is micor-trauma?trauma repetitive motion sports

But there’s also micro-trauma – doing the same thing over and over so that it eventually wears down and damages the body: typing in the same position, laying carpet or even playing a sport using the same motion over and over.

The Result is Sublaxation

Whether it is a macro-trauma or a micro-trauma the result is often a subluxation – a distortion in your body structure creating dis-ease. As a result, your body struggles to re-balance and function ideally. Your nervous system is under-working or over-working. There is muscle, organ or tissue weakness, sub-optimal functioning and lack of health (wholeness). This dis-ease sets the stage for disease.

Chiropractic Care can Help

Chiropractors are specially trained to locate and correct subluxations in your body whether trauma has occurred today or at birth or any time in between. That is why everyone, from infants to the elderly, needs a chiropractic checkup and adjustment.

Latest News from Charmaine: August 2016: Vacations!

charmaine at tournamentGreetings all,

Are you vacationing or have you this year?

We hope so. Who doesn’t like to go on vacation? Summertime is the best time to go on vacation. So is the winter. So are the fall and spring. OK, any time is the best time to go on vacation. It’s always good to let go of day-to-day worries and cares and nurture ourselves.

It is NOT a badge of honor to declare I don’t need vacations or haven’t been on one for years…your body is probably sending you all sorts of “impertinent” memos in the  form of aches and pains and feeling less than 100%. You CANNOT drive a car on fumes,- so why think you can do that to your body.  RECHARGE/VACATION!!!!!!

Sages have said that we should spend a little time each day going on vacation. Every day we should do something that we especially love to do, something that’s deeply true to our purpose in life. Whether that’s making music, meditating, praying, exploring, learning, sharing heartfelt time with someone or another healthy diversion, it should be done every day. Why? So our lives will have balance.

So if you’re on vacation (or soon will be) remember to take that feeling home with you when you return to your “regular” life. Remember to keep a little place in your heart and mind where you’ll feel a release from stress and joy in nature, where you feel happiness and a little carefree. You just need to do a little – it’ll keep you warm on cold winter nights and keep you cool on hot summer evenings.

And THANKS for letting us give you a little respite by caring for you and your family – letting the stress out and the healing in.

Enjoy the summer and remember…. as the kids go back to school and get into sports…chiropractic care will keep them functioning at their best!!!

See you on the table, on the yoga mat, under the barbells or just walking around town!