Homemade Vegetarian Chili

This recipe came from from Cookie and Kate

Ingredients for Homemade Vegetarian Chilihomemade vegetarian chili

  • 2 tablespoons olive oil
  • 1 medium red onion, chopped
  • 1 large red bell pepper, chopped
  • 2 medium carrots, chopped
  • 2 ribs celery, chopped
  • ½ teaspoon salt, divided
  • 4 cloves garlic, pressed or minced
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 ½ teaspoons smoked paprika
  • 1 teaspoon dried oregano
  • 1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes*, with their juices
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1 can (15 ounces) pinto beans, rinsed and drained
  • 2 cups vegetable broth or water
  • 1 bay leaf
  • 2 tablespoons chopped fresh cilantro, plus more for garnishing
  • 1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste
  • Garnishes: chopped cilantro, sliced avocado, tortilla chips, sour cream or crème fraîche, grated cheddar cheese, etc.

Directions for Homemade Vegetarian Chili

In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and ¼ teaspoon salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.

Add the garlic, chili powder, cumin, smoked paprika (go easy on the paprika if you’re sensitive to spice) and oregano. Cook until fragrant while stirring constantly, about 1 minute.

Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes. Remove the chili from heat.

For the best texture and flavor, transfer 1 ½ cups of the chili to a blender and blend until smooth, then pour the blended mixture back into the pot. (Or, you can blend the chili briefly with an immersion blender, or mash the chili with a potato masher until it reaches a thicker, more chili-like consistency.)

Add the chopped cilantro, stir to blend, and then mix in the vinegar, to taste. Add salt to taste, too—I added ¼ teaspoon more at this point. Divide the mixture into individual bowls and serve with garnishes of your choice. This chili will keep well in the refrigerator for about 4 days

Researching Chiropractic: Autism, Seizures and Vaginal birth (after Cesarean)

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.

Improvement in a child with autism following chiropractic careautism

A 6-year-old autistic boy with aggressive behavior, hindered social and physical activities, poor eating habits and sleep difficulties was brought in for chiropractic care. The boy was previously diagnosed with autism by a neurologist.

The child was assessed for vertebral subluxations and his subluxations were addressed. He had 15 visits to correct his subluxations over a 6-week period..

The child improved in the following ways: he would fall asleep in less time after being put to bed and his sleep quality and sleep time increased. His aggressive behavior decreased and he exhibited increases in alertness, focus and school work. The parents were especially happy to see their child was able to discontinue use of prescription medications he had been prescribed. (1)

Vaginal birth after multiple cesareanscesarean section

A 39-year-old woman wanted to have a vaginal birth after three prior caesarean sections. She was referred for chiropractic care initially for pregnancy-related low back pain. However, she was pleased to know that chiropractic care could increase her chances.

Following the spinal examination, specific chiropractic adjustments were initiated. She came in for 14 visits over an 8-week period prior to giving birth.

The woman was happy to deliver her baby vaginally.(2)

Resolution of seizures in a 20-year-old maleseizures

A 20-year-old man had been suffering from seizures of “unknown origin.” The seizures had been occurring for the prior 10 months. He was also reporting anger and aggression. He reported having night tremors and waking up multiple times per night.

The seizures were so bad that he was hospitalized three times over the course of a one-year period. He also suffered from severe neck and low back pain.

A case history and physical examination including spinal and structural analysis revealed right head flexion and left posterior pelvis rotation as well as moderate to severe muscle spasms in every area of the spine with limited range of motion and pain/tenderness. After the analysis subluxation-based chiropractic care (spinal adjustments) were initiated.

After the patient’s first week of chiropractic adjustments, he reported that he no longer experienced any seizures, he also reported sleeping better. The patient remained seizure-free and was eventually taken off all seizure medications by his neurologist after 13 weeks of chiropractic care. (3)


  1. Boman C, Wasem A.Improvement in a child with autism following chiropractic care to reduce vertebral subluxations: case study & selective review of the literature. Journal of Pediatric, Maternal & Family Health – Chiropractic. 2017;3:109-118.
  2. Stone-McCoy P, Speller A.Vaginal birth after multiple cesareans following subluxation-based chiropractic care: case study & selective review of the literature. Journal of Pediatric, Maternal & Family Health – Chiropractic.2017;3:119-127.
  3. Hafer J, Foltz J.Resolution of seizures in a 20-year-old male following chiropractic care to reduce vertebral subluxation: a case study & review of the literature. Annals of Vertebral Subluxation Research.July 20, 2017:122-130.

Vacations and Back Pain: NOT FAIR!

Subluxations Don’t Take Vacationsvacations and back pain

A very interesting thing happens on vacations –we may do lots of things that we don’t usually do.   There’s nothing wrong with this at all.  Actually it is a very good thing   In my humble opinion, it is always a good idea to try and play outside of your regular comfort zone even if it is just for a week.

 Vacations and Back Pain: Give me a break!

One of the things we tend to do differently during vacations is that we change our healthy habits… especially eating and drinking.  Before you think that isn’t true for Dr. Ray and myself, I will tell you it is true for us as well. While we made every effort to stay fairly close to our normal eating patterns, and we were blessed with a fabulous Farmers Market in Boyne City where 80% of the offerings were organic, it did not stop us from eating stuff like ice-cream and chips, and maybe more bread than normal.

All things that are more of a chemical stress on the nerve system and could trigger more subluxations.   Given our involvement with our grandchild and all the activities we got involved in, our usual regime was all over the place.  We were blessed tho’, in that we traveled with 3 chiropractors in our group, so we did get checked virtually daily….and that was priceless but not the norm for most people.

Maintain Healthy Habits to Avoid Back Pain on Vacation

Creating health is about eliminating negative values like spinal subluxations, pesticides and toxins, lack of sleep, lethargic lifestyle choices, sugar and artificial sweeteners.  And at the same time making sure positive values such as reducing subluxations, consuming good clean water, getting good fuel into your body and moving your body daily,  are a major emphasis in your life.

The less stress there is on the body, mentally, physically and chemically, the easier it is to express a better quality of life.

Remember no matter how good or bad you feel, subluxations don’t take vacations.

Come to our office and get adjusted BEFORE and AFTER a vacation.

MAYAN HARVEST BAKE

MAYAN HARVEST BAKE INGREDIENTSMAYAN HARVEST BAKE

  • 2 sweet potatoes, washed and diced into 1/4 inch cubes (about 4 cups)
  • 1 ripe plantain, peeled and diced into 1/4 inch cubes**
  • 2 Tablespoons avocado oil, divided
  • 1 large onion, finely chopped
  • 3 cloves garlic, minced
  • 1 15 oz. can tomato sauce
  • 1/2 cup water or vegetable broth
  • 1 Tablespoon ground ancho chile powder/pepper (or regular chili powder)
  • 1 teaspoon coconut sugar
  • 1 teaspoon paprika
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon cinnamon
  • 4 cups finely chopped kale ( I have used spinach  and also baby kale leaves)
  • 1 15 oz. can organic black beans, drained and rinsed
  • 1 1/2 cup cooked quinoa
  • 1 18 oz tube polenta, sliced into 1/4 inch slices

OPTIONAL toppings 1/4 cup roasted pepitas, sliced avocado, sour cream

MAYAN HARVEST BAKE DIRECTIONS

Preheat oven to 400° degrees.

Toss chopped sweet potatoes and plantains cubes in 1 Tablespoon oil. Sprinkle with sea salt and spread onto a baking sheet. Roast for 20 minutes or until sweet potatoes are tender.

While the potatoes and plantains are roasting, heat remaining 1 Tablespoon of oil on medium-high in a large skillet. Add onion and garlic and sauté until soft and fragrant, about 5-7 minutes. Add tomato sauce, water, chile powder, coconut sugar, paprika, sea salt and cinnamon into the skillet and let sauce simmer on low heat for about 10 minutes. Add black beans and kale into the skillet. Stir kale into the sauce, allowing it to wilt. Once kale/spinach has wilted down, remove sauce from the heat.

Meanwhile, spray a 9×13 or 11×7 casserole dish with non-stick spray. Line the bottom of the dish with polenta slices, overlapping if needed. Top with the cooked quinoa. Then add the roasted sweet potatoes and plantains. Pour the saucy black bean and kale mixture over everything and use a spoon to create an even top layer. Bake casserole in the 400° oven for 20 minutes. Remove from oven, sprinkle pepitas over the bake and serve warm. Top each portion with sliced avocado

** The plantain should be very ripe — yellow and covered with large black spots. Mine had a ton of black spots and worked great.

Chiropractic Care and Spinal Surgery: Is it safe?

Questions and Answers About Chiropracticspinal surgery

Question: Can I receive chiropractic care even if I’ve had spinal surgery, a spinal fusion or have implanted rods?

Answer: First let us say that anyone who is told they need spinal surgery such as a spinal fusion or “disc” operation should first see if they are a good candidate for chiropractic care. For over a hundred years Doctors of Chiropractic have saved people from unnecessary back and neck surgery.

In fact, the majority of spinal fusion operations (the most common form of spinal surgery) are unnecessary and even worse, end up as failures – the pain comes back, except this time the spine is weakened from the surgery, there may be internal scar tissue and there may be incomplete healing. (1)

But sadly, many people don’t know about the chiropractic alternative and submit to spinal surgery. In so many cases the pain returns after a few months or years. They may be advised to have a second operation, or a third.

Can they receive chiropractic care after spinal surgery? spinal surgery

Yes! Can they receive chiropractic care even if they have metal rods or screws in their spine? Yes!

Low back surgery has a terrible success rate. Before anyone rushes in to this procedure they should read this and then come see us!

P.S. Feel free to write to us with any more questions.


  1. Fritsch EW1,Heisel J,Rupp S. The failed back surgery syndrome: reasons, intraoperative findings, and long-term results: a report of 182 operative treatments. Spine.1996 Mar 1;21(5):626-633.

FALL VEGETABLE CURRY

Ingredients for Fall Vegetable Curryfall vegetable curry

  •  1 1/2 teaspoons olive oil
  • 1 cup diced peeled sweet potato
  •  1 cup small cauliflower florets
  • 1/4 cup thinly sliced yellow onion
  •  2 teaspoons Madras curry powder
  • 1/2 cup organic vegetable broth (such as Swanson)
  • 1/4 teaspoon salt
  • 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 2 tablespoons chopped fresh cilantro
  • 1/2 cup plain 2% reduced-fat Greek yogurt

Directions for Fall Vegetable Curry

Heat olive oil in a large nonstick skillet over medium-high heat. Add sweet potato to pan; sauté 3 minutes. Decrease heat to medium. Add cauliflower, onion, and curry powder; cook 1 minute, stirring mixture constantly. Add broth and next 3 ingredients (through tomatoes); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender, stirring occasionally. Sprinkle with cilantro; serve with yogurt.
This one-dish vegetarian main hits all the right notes: warm, hearty, and (perhaps best of all) ready in under 30 minutes. If Indian curries seem out of reach, start here. Earthy and fragrant, Madras curry powder is the only spice you need. While you could incorporate several vegetables into the curry, we find that the sweet potato, cauliflower, and tomato combo creates the perfect balance. For a richer, creamier curry, stir in about 1/4 cup light coconut milk just as the curry finishes cooking. If you’d like a little heat, stir in 1/4 to 1/2 teaspoon ground red pepper with the curry powder.

How Do the Elderly Benefit from Chiropractic Care?

Elderly Chiropractic Care Could Replaces Some Drug Therapieselderly chiropractic care

The elderly are among our most drugged citizens. It is not unusual for an elderly person to be taking many different medications and suffering from serious reactions to them.

In fact, drugs can interact in many unusual ways that are more damaging than if they are taken individually. The side effects are sometimes addressed by giving the patient more drugs. This is known as polypharmacy.

Chiropractic offers a drug-free alternative to an over-drugged population.

Why? Because your body is the world’s greatest drugstore, able to make every drug and chemical you need. Chiropractic helps turn on this internal pharmacy.

Studies show that the elderly benefit very much from chiropractic and take fewer drugs, are more active and see doctors and hospitals much less. (1-2)

Comment from Dr. C:  If you have a spine you need to get checked.  Being free of subluxations can improve the quality of life and also help to arrest to some degree any spinal degeneration.

Prevacid(TM), Prilosec(TM), Nexium(TM)elderly chiropractic care

Speaking of dangerous drugs. There is a type of drug referred to as a proton pump inhibitor or PPI – drugs that are commonly used to mask the symptoms of heartburn, ulcers and other gastrointestinal problems. These PPIs have been found to increase the risk of death by 50%, according to a new study carried out at the Washington University School of Medicine.

Millions of people take these drugs. They are easily obtainable as non-prescription, over-the-counter drugs marketed as PrevacidT, PrilosecT, and NexiumT. They are not safe.

In addition to increased death rates, these heartburn medications are linked to an increased risk of kidney damage, bone fractures and dementia. (3)


  1. Rupert RL, Manuello D, Sandefur R.Maintenance care: health promotion services to US chiropractic patients aged 65 and over, Part 11. Journal of Manipulative and Physiological Therapeutics.2003;23(1):10.
  2. Marino MJ, Phillippa ML.A longitudinal assessment of chiropractic care using a survey of self-rated health wellness & quality of life: a preliminary study. Journal of Vertebral Subluxation Research.1999;3(2):1-9.
  3. Xie Y, Bowe B, Li T et al. Risk of death among users of Proton Pump Inhibitors: a longitudinal observational cohort study of United States veterans.BMJ Open.2017;7(6):e015735. DOI:10.1136/bmjopen-2016-015735

Latest News From Charmaine: September 2017

From the September 2017 Newsletter

Greetings all,Latest news

Well we really need to accept the fact that Fall is upon us.  The cooler weather is making for better sleeping and, I must admit, working out is more pleasant.

Having set a State record at the Mi Senior Olympics in my age group,  I am now working towards my final meet for the year at the end of October…I need goals to keep me motivated ..how about you??

The farmers market are currently full to the brim with the most amazing produce, so happy canning if you do that, and just enjoy all the deliciousness of eating as close to home grown as you can get, with all the attendant vital goodness the fruit and veggies offer.

Remember, there is NO FLU SEASON contrary to medical advertising, there is usually just a decrease of exercise, lack of hydration, lack of fresh air and far too many carbs all working together to compromise the immune system !!!

SEE YOU IN THE OFFICE, ON THE TABLE, ON THE MAT OR UNDER THE BARBELLS!

~Charmaine

September 2017

Are There Incurable Diseases?

chiropractic care

When a person is told that they have an “incurable disease,” that is usually an incorrect phrase. The accurate phrase would be: “incurable by orthodox medicine.”

The problem is people often don’t know that there is much more they can do than drugs and surgery. There is almost always a more effective, less expensive and much, much safer alternative than the orthodox medical approach.

Even medical journals contain articles about “incurables” that recovered using natural means or even without any care. The list is long and can include day-to-day illness such as colds, flu and the “24-hour virus.” It can also include chronic and serious health issues such as allergies, asthma, ADD, autism, cancer, stroke … and more. The important thing is: don’t give up and don’t stop searching.

For example, here is an interview with a mother who was told by her MDs that her autistic son was so damaged he should be institutionalized. Today he is a 26-year-old aerospace engineer living a normal life. http://autism-and-treatment.com/beating-autism/what-marcia-thinks-about-autism/

Everyone has an inborn, natural, God-given healing ability that is more powerful than any drug.

The technical term to describe such amazing healings is: spontaneous remission. Such healings are far more common than most people realize:

Spontaneous regression of cancer is not a rare occurrence as thought to be; in an average month during 2002, medical journals published more than four articles on the subject…. Spontaneous regression occurs in most types of cancer. (1)

Spontaneous remission is just another way of saying that your body’s natural healing ability kicked in. The goal of all natural healthcare is for there to be more and more “spontaneous remissions” of all diseases and conditions. 

For that reason, so their natural healing ability may address their body’s challenges. Chiropractic may make the difference.

The chiropractic approach is to unblock or unlock subluxations that interfere with your natural healing ability – for you and your children. This is essential for optimal functioning of your brain and body. Your immune system especially needs a healthy nervous system to optimize detoxification and healing.


  1. Jessy T. Immunity over inability: the spontaneous regression of cancer. J Nat Sci Biol Med. 2011; 2(1):43-49.

Chickpea Panzanella Salad

From Jessica in the Kitchen.com Chickpea Panzanella Salad

3 main salads, 6-7 side servings

PANZANELLA SALAD

  • 3 1/2 cups gluten free crusty bread, chopped into 1 inch cubes
  • 2 tablespoons extra virgin olive oil
  • 1 cup halved cherry tomatoes
  • 1/4 large red onion, sliced
  • 1 cup cubed English cucumber
  • 2 tablespoons basil, julienned
  • 1 can (about 1 1/2 cups) cooked chickpeas, washed and drained

MUSTARD BALSAMIC VINAIGRETTE

  • 1/4 cup extra virgin olive oil
  • 1/2 tablespoon balsamic vinegar
  • 2 teaspoons lime or lemon juice
  • 1 teaspoon dijon mustard
  • pinch salt and ground black pepper

MUSTARD BALSAMIC VINAIGRETTE:
Mix all the ingredients for the vinaigrette while the bread is toasting so that the mustard can emulsify.
Preheat oven to 450 degrees.
Add the bread cubes to a silicone mat on a baking sheet or a baking sheet prepared with parchment paper or foil.
Drizzle the bread with the extra virgin olive oil and toss to ensure all the cubes are covered with oil.
Bake for 5 minutes. Remove from oven and set aside to cool.
In a large mixing bowl, add the toasted bread, the cherry tomatoes, red onions, cucumber cubes, chickpeas and basil. Toss until combined.

PUTTING IT ALL TOGETHER:
Pour the vinaigrette over the salad and toss again to combine.
Cover the salad and let sit for 30 minutes to up to an hour so that all the ingredients are completely soaked in and the flavors combined. Serve and enjoy!