Sweet Potato Crust Spinach Feta Quiche

Serves 4


  • 2 medium sweet potatoes
  • 1 teaspoon canola oil
    1 (5-ounce) bag baby spinach
  • 1/2 cup 1% low-fat milk
    1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
    1/4 teaspoon crushed red pepper
  • 4 large eggs
    2 large egg whites
  • 1.5 ounces feta cheese, crumbled


(A note from Dr. C: I think next time I plan to grate the potato as I was not a 100% happy with the crust…It still worked but I think it needs a tweak).

  1. Preheat the oven to 350°,
  2. Peel and slice sweet potatoes.. The mandoline speeds up the process significantly and gives you even slices.
  3. Coat a pie dish with cooking spray, then fill the bottom of the dish with a layer of sweet potato slices.
  4. Cut the sweet potato rounds in half and fill around the edges of the pie dish; round side facing up.
  5. Once the entire dish is filled, coat one more time with cooking spray. Bake for 20 minutes.
  6. Turn heat up to 375°.
  7. For the filling, heat a nonstick skillet over medium heat.
  8. Add spinach; sauté 3 minutes. Remove from heat; cool.
  9. Combine milk and next 5 ingredients in a bowl; stir with a whisk.
  10. Arrange spinach mixture in crust;
  11. pour egg mixture over spinach.
  12. Sprinkle with feta.
  13. Bake at 375° for 35 minutes.
  14. Let stand 5 minutes;
  15. cut into 4 wedges.


Seriously yummy..a fall favorite!butternut-risotto

Serves 4     


  • 4 c. veggie stock…home-made if possible
  • 3 tbsp. extra-virgin olive oil
  • 1 small onion, finely chopped (about 1 1/2 c.)
  • Kosher salt
  • 1/2 butternut squash, peeled and cut into 1/2-in. cubes (2 cups)
  • Freshly ground black pepper
  • 1 1/2 c Arborio rice
  • 1/2 c. dry white wine
  • 1 tbsp. chopped fresh rosemary
  • 2 tbsp. butter
  • 1/2 c. grated Parmesan


In medium saucepan over medium-high heat, heat stock until simmering, then reduce heat to low and let simmer.

Heat oil in large, deep-sided skillet over medium-high heat. Add onion and butternut and cook until beginning to soften, 8-10 minutes.

Season with salt and pepper.

Add rice and let cook 1 minute, stirring constantly.

Add white wine and simmer, stirring frequently, until nearly absorbed, 2 to 3 minutes.

Reduce heat to medium and add ½ cup stock.

Let simmer until absorbed, stirring frequently.

Continue adding stock and simmering until all stock has been used, about 15 minutes.

Stir in rosemary, butter, and Parmesan.

Serve risotto topped with additional grated Parmesan.

Friday Giggle: Science and Management

Because laughter really IS the best medicine!science-and-management

A man in a hot air balloon realized he was lost. He reduced altitude and spotted a woman below. He descended a bit more and shouted, “Excuse me, can you help me? I promised a friend I would meet him an hour ago, but I don’t know where I am.”

The woman below replied, “You’re in a hot air balloon hovering approximately 30 feet above the ground. You’re between 55 and 56 degrees north latitude and between 3 and 4 degrees west longitude.”

“You must be a scientist,” said the balloonist.

“I am,” replied the woman, “How did you know?”

“Well,” answered the balloonist, “everything you told me is, technically correct, but I’ve no idea what to make of your information, and the fact is I’m still lost. Frankly, you’ve not been much help at all. If anything, you’ve delayed my trip.”

The woman below responded. “You must be in management.”

“I am,” replied the balloonist, “how did you know?”

“Well,” said the woman, “you don’t know where you are or where you’re going. You have risen to where you are due to a large quantity of hot air. You made a promise which you’ve no idea how to keep, and you expect people beneath you to solve your problems. You are in exactly the same position you were in before we met, but now, somehow, it’s my fault.”

Happy Friday!

Researching Chiropractic: Case studies in Low Back Pain, GERD, Ear Infections, and Autism

Chiropractic clinical case histories have been a regular feature of our website and 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, or facing a life of limitation could be helped by chiropractic care?

Probably most of them.

Please pass this along to anyone who might be dealing with, or have children suffering from:

  • Low back pain
  • GERD
  • Ear Inections
  • Autism

Low Back Paincase-studies-low-back-pain

Low back pain in an 8-year-old. The boy had been suffering from low back pain for two years. Various indicators for an upper cervical subluxation were found. The Blair upper cervical chiropractic technique was used to identify vertebral subluxations using specific radiographs. He received 5 months of chiropractic care using an upper cervical technique to correct the vertebral subluxation. He reported resolution of his middle and low back complaint. (1)

GERD and Chiropractic Carecase-studies-gerd

Improvement of GERD. A 37-year-old man had a two-year history of:

  • GERD (Gastroesophageal Reflux Disease)
  • mid-back (thoracic) pain
  • neck (cervical) and thoracic vertebral subluxations

When the patient began chiropractic care he received 12 spinal adjustments over the span of 3.5 months to specifically correct his cervical and thoracic vertebrae subluxations. He experienced a reduction in frequency of GERD symptoms and vertebral subluxations. He was able to maintain a less restrictive diet and remain asymptomatic and reported both quality of mental and physical health as improved and is currently satisfied with his condition. (2)

 Ear infection in a two-year-oldcase-studies-ear-infections

A 2-year-old girl was suffering from constant ear infections and fever. She started suffering when she was one month old, and since then had constant and regular antibiotics. When she came in for chiropractic care the MDs were recommending ear-tube surgery.

The goal of her chiropractic care was to assess, locate and reduce her vertebral subluxations so that her body would function closer to its optimum. After 36 visits, her otitis media was completely resolved, antibiotic use ceased and she never had ear-tube surgery. (3)

Autism and chiropractic case-studies-autism

Four children diagnosed with neurodevelopmental issues were given chiropractic care using techniques to specifically release stress on the brain and meningeal system. All four children showed measurable improvement not just in physical abilities but also in social engagement. (4)

Do you know someone who could benefit from Chiropractic Care?

Please pass along this information and encourage them to make an appointment today!

1.Herman CA. Resolution of low back pain in an 8-year-old following Blair upper cervical chiropractic care: a case report. Journal of Upper Cervical Chiropractic Research. July 28, 2016:24-30.

2.Madill J. Improvement of GERD following chiropractic care: a case study and selective review of literature. Annals of Vertebral Subluxation Research. July 11, 2016:53-60.

3.Steinberg B, Doerr A. Resolution of chronic otitis media, constipation & sleep disturbance following adjustment of subluxations in a 2-year-old child: a case study & review of literature. Journal of Pediatric, Maternal & Family Health – Chiropractic. 2016;3:75-79.

4.Rubin D, Wilson H, Harward R. Improvement in autistic behaviors following chiropractic care: the application of polyvagal theory and its relationship to pediatric chiropractic. Journal of Pediatric, Maternal & Family Health – Chiropractic. 2016;3:80-83.


Cholesterol: Good or Bad?

Did you know? cholesterol

Your body makes over 3000 mg of cholesterol every day. That’s equivalent to eating:

1 pound of butter or 300 strips of bacon or 14 eggs each and every day!!!

If you make that much every day, why is it bad?

It isn’t.

You need cholesterol

Cholesterol is good for you and needed by nearly every cell in your body. Cholesterol is needed to create your hormones and helps your brain, nervous system and internal organs function.

If you have inflammation in your body your cholesterol levels will be high – and for a good reason. Cholesterol is an antioxidant and helps fight inflammation.

The myth about heart disease

Cholesterol does not cause heart disease – that’s a myth that has been discredited.

However, if there is high cholesterol it means there is something in you causing inflammation. The goal should be to address the cause of the inflammation rather than to fight the symptom (high cholesterol).

Ravnskov U. High cholesterol may protect against infections and atherosclerosis. Quarterly Journal of Medicine. 2003;96:927-934.

Drugs, drugs, drugs?

drugs-drugs-drugsDo you take too many medications?

There are times when drugs are necessary, but the bottom line is that most of the time they aren’t.

Unfortunately, when you buy into the mindset that you need a drug to “fix” you, two things happen that begin to feed on each other, creating a never-ending loop of deteriorating health.

First, you are taking in a toxic substance. All drugs are toxic.

Second, drugs lie to you – drugs tell you that you are healthier but you aren’t! Instead you are just unable to feel an uncomfortable symptom.

Drugs don’t make you healthy

Over 100,000 Americans die each year from taking properly prescribed prescription drugs. Many people take more drugs to deal with the side effects from the first one, followed by another one, and another … ?

In 1929, the average American received less than two prescriptions per year. The CDC’s National Center for Health Statistics report “Health, United States, 2013” found that 48% of people said they were taking a prescription medication, compared with 39% in 1988-1994.

About one in four children took one or more prescription drugs in the past month, compared to nine in 10 adults 65 and older, according to the study.

Take a dose of chiropractic care instead

Chiropractic helps reverse that trend – by helping your body, your natural drugstore, make every drug you need to live a healthy life. Avoid being another medical drug statistic – chiropractic care is natural healthcare for you and your family.

National Center for Health Statistics. Health, United States, 2013: With Special Feature on Prescription Drugs. Hyattsville, MD. 2014. http://www.cdc.gov/nchs/data/hus/hus13.pdf

How is chiropractic different from regular (orthodox) medicine?

questions-and-answers-about-chiropracticQuestion: How is chiropractic different from regular (orthodox) medicine?

Answer: Chiropractic and medicine have different philosophies about life and health.

Perhaps the best way to explain the difference is by looking at how chiropractic (and other vitalistic/natural healing arts) approaches symptoms as opposed to how medicine views symptoms.

Chiropractors view the body as intelligent, and symptoms are mechanisms the body uses to re-balance and return to homeostasis. Chiropractors respect symptoms and do not work to suppress them.

The medical approach, on the other hand, sees the body as a passive “machine,” and symptoms as bad, with no purpose other than to cause damage. Therefore, MDs prescribe drugs to fight, suppress or counteract symptoms. While people on drugs may feel better (while the drugs last), constant symptom suppression drives disease deeper into the body leading to chronic (permanent) illness.

Chiropractors promote natural healing by helping your body use its symptoms to cleanse and detoxify. Chiropractors respect the wisdom of the body when it comes to symptoms.

Your Hips and Chiropractic: A Natural Alignment

They’re your hips!hips-and-chiropractic

You need them for a good golf swing, dancing, a healthy pregnancy and to support your spine (and head). They anchor your legs so you can walk and you sit on them too.

Your hips are really two large bones (each made up of three fused bones) that are attached to your sacrum – the base of your spine. They are strapped to your sacrum with lots of ligaments. Around your hips are lots of tendons that attach to many muscles.

What happens if your hips are out of alignment?

If your spine is out of alignment (it’s subluxated), your hips may “do the twist” causing one leg to appear shorter than the other.

One leg isn’t really shorter than the other. It just seems that way because your legs attach to your hips. If one hip is a little higher than the other, then one leg appears longer and one appears shorter. This is most obvious when you lie down. That’s why chiropractors sometimes have patients lie down (usually face down) to measure their leg length difference. This is one sign your body structure is off-balance.

Why do my hips hurt?

Apart from causing problems with your tailor, uneven hips can cause unnatural wear and tear on your spine, arthritis and/or lumbar (lower back) disc bulging, any of which can lead to leg and sciatica pain. If your pubic bones (the front of your hips) are not aligned it may cause sacroiliac pain and pain during pregnancy and childbirth.

Unhappy hips also can cause fatigue and exhaustion because you will be out of alignment with gravity.

Signs of Hip Problems

Signs of hip problems include:

  • a bad golf swing
  • difficulty standing or sitting for long periods
  • leg problems
  • knee pain
  • foot problems such as bunions
  • shoulder problems – your hips and shoulders work together – if one is moving improperly the motion of the other will be affected.

Chiropractic care and your hips

A chiropractic checkup will help ensure a balanced and healthy spine, hip, pelvis and femur (thigh bone) relationship. This ensure that you have a more stable, balanced pedestal from which to work, play, carry children (especially if you are pregnant), and be pain-free and have more energy.

A healthy spine-hip relationship is especially important during childhood – that’s why infants, babies and children of all ages should get a chiropractic checkup. It can help ensure a healthier body for life.

If you are experiencing any discomfort or pain in you hips please schedule an appointment with us. We’d love to help you. Call 517 627 4547.


Research Source: De Jong MR, der Elst MV, Hartholt KA. Drug-related falls in older patients: implicated drugs, consequences, and possible prevention strategies. Ther Adv Drug Saf. 2013;4(4):141-146.

Latest News from Charmaine: October Newsletter: Self-Care

Latest newsGreetings all,

Happy Fall..altho’ Mother Nature seems somewhat confused herself as to what is going on in her world.

As Fall settles in, we really need to be aware of our own self-care.  If the media is to be believed, this is Flu and cold season.

Well…. BAD NEWS.

There is actually no such a thing as a Flu/cold season except in the minds of Big Pharma.


What there really is, is…

  • A lack of adequate hydration because we don’t feel thirsty.
  • A lack of exercise for many reasons related to a lack of priority….Exercise is vital and it needs to be prioritized and not be the first thing to go when the schedule gets funky. If it means an early start to your day than there are no excuses needed later on.
  • A lack of fresh air….bundle up and get out for a walk– it will do you good…remember sitting is the new smoking!!
  • A lack of adequate rest.
  • A lack of fresh fruit and veggies in the diet.   I make 3-5 salads in a bottle/tupperware container on Sunday evening (ask me if you want details) for the week, especially to eat them after my lunch-time training session…No excuses and I save myself the temptation of eating something I will only regret.  Remember living raw food does not come thru’ a drive thru window!

Stay safe…see you on the table, under the barbells, on the yoga mat or around town!

Vegetarian Bolognese Sauce


The new fave recipe in the Lanjopoulos household (here and Norway!)

vegetarian bolognese sauceServes 4 

Prep Time: 35-45 minutes


  • 1 cup boiling-hot water
  • 1 ten ounce packet of dried porcini mushrooms
  • 2 medium carrots, shredded
  • 2 celery ribs, minced
  • 1 medium onion finely chopped
  • 3 cloves garlic minced/grated
  • 3 tablespoons olive oil
  • 2 teaspoons chopped fresh rosemary
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons tomato paste
  • 1/2 cup dry red wine
  • 3/4 lb dried noodles of choice
  • 1 oz finely grated Parmigiano-Reggiano (1/2 cup) plus additional for serving (optional)
  • Optional…I add a cup of cooked lentils
  • Also optional   8ozs finely chopped baby bella mushrooms


      1. Soak mushrooms in boiling-hot water 15 minutes.
      2. Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking. Add chopped vegetables and garlic (including baby bellas if using), rosemary, salt, and pepper and sauté, stirring occasionally, until vegetables are golden brown and tender, about 12 minutes.
      3. Lift mushrooms out of soaking liquid, squeeze excess liquid back into bowl (reserve liquid), and rinse mushrooms well to remove any grit.  Filter the soaking water through a coffee filter to remove any residue. Set aside.  Finely chop mushrooms, then add to vegetables in skillet along with tomato paste. Cook over moderate heat, stirring, 1 minute. Add wine and boil until wine is reduced by about half, about 2 minutes. Stir in lentils if using.
      4. While sauce is cooking, cook pasta in a 6- to 8-quart pot of boiling salted water until al dente. Reserve 1 cup pasta-cooking water in a heatproof measuring cup, then drain pasta in a colander.