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Latest News from Charmaine: April 2019

GREETINGS ALL!February 2019

Well, Spring is trying her level best to come out and play….birdies are out singing, earthworms are doing their thing, skunks are skunking (a sure sign!) and our temperatures are trending EVER so slowly upward!

March Madness and all it’s heart stopping moments is done and we thank our Spartans for their very best efforts! So now we turn to baseball (Go Tigers!) and golf …..and what do these sports have in common?….very one-sided activity ….so lots of stretching, working your swing the other way to compensate, and make sure that you get checked regularly so that you can perform pain free and in a balanced fashion.

For the daredevils who lift adrenaline level a smidge……make sure you get adjusted to keep your spine in line and your body out of trouble!

For the armchair sports enthusiasts, you still need to make sure you get checked…especially if you bounce out of your chair yelling with excitement – strange tweaks can happen!

And when all else fails WALK, WALK, WALK…we have some lovely trails and I would like to wish my friend Joni well when she tackles the month long North Country Trail  in June…..A lot of walking over many days….dedication!

Cal to make an appointment: 517.627.4547

Meanwhile, see YOU in the office, on the table, on the yoga mat or under the barbells!

April 2019

The Latest from Charmaine: March 2019

Greetings all,February 2019

Spring is playing coy with her “springy” days and smells (let’s pretend we didn’t see the mud, shall we?) It is a time to enjoy the first bird sightings, listen to the birdsong, and watch the gentle greening of the world around us.

Garden dreams will slowly begin to take shape and it is always important that you don’t dive head first (literally and figuratively, LOL) into you projects.  Plan them out so the right tools are handy and remember- that while the temptation is there to kill the project …..ROME was not built in a day and weekend warriors pay a heavy price for wayyyyy too much enthusiasm!!

This newsletter talks about the evils of diet pop/soda pop drinks…..something to think about. It’s always interesting to hear someone order fries and a diet pop as that is probably a pretty lethal combination there and no calories are saved in the effort in reality.

Also,  read an interesting article about how chiropractic promotes wellness.

As a newish grandmother I love the piece about the way grandparents are perceived by their grand kids and this Grammy loves her Face Time with her little man (he sometimes demands that Mom call us so he can talk, which I think is a hoot!)

Meanwhile, enjoy the arrival of spring in all her wonderment.

Make sure you get checked and adjusted so that you can enjoy spring and see you in the office, on the yoga mat or under the barbells!

~Charmaine

March 2019

Sheet Pan Dinners

SHEET PAN DINNERS: THIS IS MY NEW FAVE WAY TO COOK SUPPER!

I mean, what’s not to like? They’re easy and quick to prepare; they’re a one pot (or, in this case, sheet pan ) meal and they’re incredibly versatile.

The steps are quite simple, and you can use your favorite ingredient combinations:sheet pan dinner

  • First, choose your veggies : we always recommend going with what’s in season. So, during the fall, you could go with pumpkin, butternut squash, sweet potatoes… For winter Kale, chard, cauliflower, parsnips…For spring, you can choose asparagus, beets, fresh peas… And corn, eggplant, zucchini and tomatoes for summer.
  • Next, choose your protein:  we go for vegan and vegetarian options, such as  tofu, tempeh, chickpeas, vegetarian sausages, veggie chicken, seitan, etc. For this recipe, we used canned chickpeas.
  • Then, select a flavor profile: In the mood for Mexican? Try chili powder, cumin, chili lime or taco seasoning. Love Middle Eastern flavors? You’ll love using za’atar, sumac.  For a Moroccan flare, go with harissa, cumin and turmeric. Asian? Use Teriyaki sauce, ginger and soy.
  • Next step, choose your liquid: we love adding balsamic vinegar or lemon juice for a touch of acidity, and soy sauce and coconut aminos for a balance of sweetness and saltiness. These liquids will also add moisture and help  infuse flavor into the veggies as they cook..
  • After you have chosen all your ingredients,  place the veggies and protein on a sheet pan, lined with parchment.
  • Combine your salt (as much or as little as you want), seasoning and liquid, pour it on the veggies, and toss everything together.
  • And for the final step, bake at 400F for 30 minutes.

The Latest From Charmaine: February 2019

Greetings all!!February 2019

Well, if you wanted Winter…are you happy now??  This has been both BEAUTIFUL AND UGLY.  The snow is gorgeous and yet what it has done to schedules and school days is definitely not pretty.

The good news is that we are inching closer to SPRING (March 1st if you are of a meteorological mindset) March 20th is the DAY !!!

My mail has had sporadic garden catalogs come in and I look out the window and go HURRY! HURRY!

One bright spot might be if you grow your own microgreens/sprouts.  Easy peasy and a constant supply of great fresh greens can be yours unless you are lucky enough to get out to the Farmers Markets that run thru’ the winter (but appear to be limited to the east side and also at hours that might not be convenient).

Interesting article in this newsletter from the Canadian Health Minister.

Any questions about the content…shoot me an e-mail (lanjorc@yahoo.com)

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

 

London Curried Shepherd’s Pie

London Curried Shepherd’s Pie  4-6 servingsshepards pie

  • 3 pounds russet potatoes (about 6 medium), peeled and cut into 1-inch dice
  • 1 tablespoon nutritional yeast                         
  • 1 cup vegetable stock (or water)
  • 1 small yellow onion, cut into 1⁄4-inch dice (about 1 cup)
  • 2 medium carrots, peeled and cut into 1⁄2-inch dice (about 1 cup)
  • 6 ounces green beans, trimmed and cut into 1⁄2-inch segments (about 1 cup)
  • 6 medium garlic gloves, minced (about 1 tablespoon)
  • 1 tablespoon curry powder                            
  • 1/4 teaspoon cayenne pepper
  • 1 (15 ounce) can kidney beans, rinsed and drained (about 11⁄2 cups)
  • 1/2 head cauliflower (about 12 ounces), cut into 1⁄2-inch florets
  • 1 cup vegetable stock (or water)                 
  • 2 tablespoons oat flour (or whole-wheat flour)
  • 1 tablespoon fresh lemon juice                     
  • salt and pepper as needed

Preheat the oven to 400°F.      

To make the mashed potatoes, place a steamer basket in a medium saucepan and add 1 to 2 inches of water to the pan. Bring the water to a simmer over medium- high heat. Place the potatoes in the steamer, cover, and steam until they are tender when pierced with a fork, about 10 minutes. Transfer them to a large bowl. Add the nutritional yeast and stock. Mash with a potato masher until creamy. Add salt and pepper to taste and set aside.

To make the filling, combine the onion, carrots, green beans, garlic, curry powder, and cayenne pepper in a large sauté pan. Add 1⁄4 cup water and cook over medium heat, stirring occasionally, for 10 minutes. Add the kidney beans and cauliflower and cook for 5 minutes, or until the cauliflower begins to soften.

Combine the stock and flour in a small bowl and whisk until no lumps remain. (This mixture is called a slurry.) Pour the slurry into the pan with the vegetables and mix well. Cook for 3 to 4 minutes, until the sauce thickens. Add the lemon juice and salt to taste and stir to combine.Transfer the vegetables to a 7-by-11-inch (or similar size) baking dish. Spread the mashed potatoes in an even layer over the vegetables.Put the baking dish on a baking sheet to capture any drippings and bake in the oven for 30 to 40 minutes, until the top is golden brown. Remove from the oven and set the pie aside to cool slightly before serving

This recipe is from darshanaskitchen.com

WINTER SPINACH SALAD

This cheery spinach salad is perfect for chasing the winter blues away…with leafy green spinach!

Makes enough for 1-2

Ingredients for Winter Spinach Saladspinach salad

  • 1 ripe, but firm pear, peeled, cored, and sliced into wedges
  •  2 cups fresh spinach
  •  Salt and freshly ground black pepper                                          
  •  1/4 cup blue cheese                                                                    
  •  1 small handful almonds
  •  Dijon Vinaigrette
  • 2 slices sourdough bread
  •  olive oil, for drizzling

Directions

Preheat the oven to 400 degrees F. In a small bowl toss the pears with a drizzle of oil, salt, and pepper. Spread on a baking sheet and roast until pears are tender, about 10 minutes. Remove from the oven and let cool.

Meanwhile, spread the blue cheese evenly on the bread. Bake in the oven until the cheese is melted and the bread is toasted about 8 minutes.

In a large bowl, toss the spinach with the cooled pears, almonds, and vinaigrette. Serve the salad immediately along side the blue cheese toasts.

Enjoy!

SWEET POTATO and LENTIL STEW

Serves 6=8

I have also made this with butternut squash and I am sure that you can do this with Kabocha squash too!

Ingredients for Lentil Stew lentil stew

  • 2 tablespoons canola oil
  • 1 medium onion, chopped (about 1 cup)
  • 2 medium carrots, peeled and chopped
  • 2 medium celery ribs, chopped
  • 1 bay leaf
  • 1 garlic clove, minced
  • 1 1/2 teaspoons curry powder
  • 2 cups dried brown lentils, picked over and rinsed
  • 2 medium sweet potatoes (about 1 pound), peeled and cut in 1/2-inch dice
  • 1 package (9 ounces) frozen cut green beans
  • 1 (14 1/2-ounce) can diced tomatoes in juice
  • 1/2 cup chopped fresh cilantro leaves
  • Coarse salt and black pepper
  • Plain low-fat yogurt, for serving (optional)

Directions for Lentil Stew

  1. In a large saucepan, heat oil over medium-high. Add onion, carrots, celery, and bay leaf. Cook, stirring, until vegetables are softened, 5 to 7 minutes. Add garlic and curry powder and cook until fragrant, about 1 minute more.
  2. Add 7 cups of water and lentils. Bring to a boil, reduce to a simmer, cover, and cook 10 minutes. Add potatoes and continue to cook, covered, until lentils and potato are just tender, about 15 minutes.
  3. Add green beans and tomatoes with juice. Cook until warmed through, 2 to 4 minutes. Remove bay leaf. Add cilantro; season with salt and pepper. Serve with yogurt.

 

EXERCISING THE RIGHT TO HEALTH

winter exerciseOk, so we all know that we need to exercise to keep our body healthy on all levels, physical, chemical and emotional.  Yet somehow we don’t.  And what I have found over the years is that we generally don’t place enough importance on our own personal health.  We do not prioritize our own health.

If you are ill, sore, out of sorts/whack… you are probably not a ray of sunshine and probably not too much fun to be around.

We actually take better care of our cars than we do our bodies and the time has come to make some changes.

Ideally, we need to do some sort of exercise for 30 minutes each day…and before you say.. where will I find the time?… I challenge you to look at how much time you actually waste in any given day watching mindless TV, for example.  Set your DVR to record the programs you “cannot live without” and do one of several things.

Firstly, walk on your treadmill or ride your stationary bike that has been  gathering dust while you watch those same shows ( you can speed thru’ the dumb ads too!.. BONUS!)

Secondly, you can do simple workouts at home with little, if any, fancy equipment.  If you don’t have a treadmill/bike/elliptical…check out this website for some really simple exercises.

I must admit I have been known to:

  • walk up and down the stairs at home carrying weights
  • do push-ups on the landing
  • kettle bells squats in the lounge
  • step ups /stepping on the steps from the family room to the kitchen
  • crunches on the ball in the family area 
  • more mountain climbers on the ball/steps than I care to think of

All of this to the befuddlement of  Sally cat..who wants to play along

Thirdly, join a gym to work out at…it does mean you can have “you” time which is wonderful and should not be considered a chore.  (Yeah, I know there will be groans, but these days you can have access to all the equipment you need for as little as $10.00 a month (2 less lattes’ & 1000 calories saved!)

Remember too, that walking is a wonderful exercise and make every effort to enjoy the winter weather at the same time!

Ray does Tai Chi daily and I do yoga and teach yoga 4 times a week and power lift 3x week  AND in this day and age there are countless wonderful videos on line or for sale that will give you a good workout on those days when staying home is preferable…but vegging is not!

What I am saying is that if you care at all about yourself,…you can and must make the effort and if you need the moral support, share your decision with a friend/ us to help keep you honest

There a plenty of ways to include mini workouts into your day…take time to share your faves with us.

The Latest from Charmaine: January 2019

April 2018Well.. we made it to 2019 and we are flirting with a winter which cannot seem to make up its mind whether we are actually going to a have a REAL winter.  Oh well, the weather will do its own thing and we are just going have to live with whatever Mother Nature deals us.

As we move into this New Year, let’s decide that this is the year that we will actually make those changes we want to make…but we are going take it one month at a time and one project at a time.

In my last newsletter I suggested that we make small changes and work on one change per month.  This month the topic is exercise.  Check this out for more info on that.

Just picked up the mail and of course it is that time when all the gardening catalogs are coming in. We can sit comfortably in a warm snug house with a cup of tea/coffee and drool/fantasize about what we would like to do in the garden. Time to seriously think about having a veggie patch, just for the pure “groundedness” that tending a garden offers and the benefits of you own homegrown wonderments that will be sooooo much better that anything store-bought.

Meanwhile, get out and enjoy the snow(?) as much as possible (the Norwegians say there is no bad weather.. just bad clothes!).  Dress appropriately and think about all the health benefits of getting out and exercising and being in nature…(makes winter go quicker if you are not a fan of winter).

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

The Latest from Charmaine: December 2018

April 2018Greetings all,

As I write what will be the last newsletter of the year. Our year draws to and end and with that we start making plans for the various festivities that a year end brings. On a practical note, I want to be sure to remind ALL of you that if your insurance is changing/has changed….please give me a heads up.

I will be asking EVERYBODY to fill in a new patient information sheet from January one to ensure that I have your latest up to datest details.

ALSO, ALL MEDICARE practice members….PLEASE get your new card to me ASAP as pretty soon the deadline for that will be implemented.

I finished this year strong with 3 new State records at the State meet (Records I set in June that broke records that had stood for 14 years)

 

HAVE A PEACEFUL HOLIDAY SEASON

SEE YOU IN THE OFFICE, ON THE TABLE/MAT, UNDER THE BARBELLS OR IN 2019

Please be aware of our holiday hours this December:

Friday 12/21 am hours ONLY  (last appt at 12)

Monday 12/24 no office hours

Tuesday 12/25 no office hours

Wednesday 12/26 am hours ONLY( last appt at 12)

Thursday 12/27 pm hours only

Friday 12/28 am hours ONLY (last appt at 12)

Monday 12/31 8-12 and 3-5

Tuesday 1/1/2019 no office hours

Wednesday 1/2/2019  back to normal!!!!! (define normal??)