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The Lastest from Charmaine: November 2019

Greetings All!!photo3

November seems to have rushed in with unseemly haste, bringing the month of weird weather and the constant question…Just where the heck did this year go?

Not sure I can answer that one, but I am trying hard, as I am sure many of you are, to get all the stuff done that we wanted to get done before the end of the year.

Please note: We will be out of the office from November 20th to December 2nd to be with our family in Florida.  Alfred is just shy of 3 years old (!) and we are looking forward to spending some quality time with them.

I have taken the liberty of sharing some of my favorite Thanksgiving dishes in this newsletter (we get the question what dishes do you, as a vegan/vegetarian prepare for this time of the year?).

This will be the final newsletter of the year…..so, we will take the opportunity to say -Thank You for trusting us with the opportunity to get you and yours on the road to health and may 2020 be TOTALLY AWESOME!

SEE YOU ON THE TABLE, UNDER THE BARBELLS, ON THE MAT OR JUST AROUND TOWN!

Latest News from Charmaine: October 2019

Greetings all!photo3

Well, Fall seems to have found her way to us. Currently somewhat cooler temps are prevailing, and I see leaves starting to fall fast and furious.  I would put out an appeal to think twice about raking the leaves for the fact that they provide essential cover and protection to many of the beneficial bugs, and creepy crawlies over the winter. I know we are programmed to rake them, just as we are programmed to pull dandelions and thus deprive bees of essential early food.

Check out our Annual Stuff the Bus for Hunger appeal. We are trying a slightly different tack this year (our 30th!!!!!) and hope to succeed beyond expectations.

I just completed my last powerlifting meet of the year and finally managed to set a Michigan Masters record in Bench press (finally got that nailed!)

Fall generally means that we are doing a lot more outside (and inside, too!) as we strive to finish up projects before the snowy days arrive.  Please be sure you recognize your limits, that you take care doing the project and after a weekend of “warrioring” (which may include more than household projects!)….that you get your spine checked to make sure you are sparking on all cylinders!!

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

October 2019

Hearty Spaghetti with Lentils & Marinara

This recipe originally appeared on the Cookie and Kate website. One of my favorites for vegetarian recipes. 

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 

Lentils

  • ½ cup dry lentils (French green lentils or regular brown lentils), or 1 ½ cups cooked lentils (leftover or from a can, rinsed and drained)
  • 1 bay leaf
  • 1 large garlic clove, peeled but left wholelentils
  • ¼ teaspoon salt
  • 2 cups vegetable broth or water

Everything else

  • 2 cups marinara sauce
  • 8 ounces whole-grain pasta (or 12 ounces, if you like your pasta less saucy than mine)
  • Optional garnishes: grated Parmesan or vegan Parmesan and/or chopped fresh basil

INSTRUCTIONS

  1. To cook the lentils, first pick through the lentils for debris (I once bit into a tiny rock) and then rinse them in a fine-mesh colander. In a small saucepan, combine the lentils, bay leaf, garlic, salt and broth.
  2. Bring the mixture to a simmer over medium-high heat, then reduce heat to maintain a gentle simmer. Simmer until the lentils are cooked through and tender, which will take somewhere between 20 to 35 minutes, depending on the age and variety of the lentils. Drain the lentils, discard the bay leaf and garlic, and set the pot aside, uncovered.
  3. Meanwhile, bring a large pot of salted water to boil. Cook the pasta until al dente, according to the package directions. Drain, then return the pasta to the pot and set it aside.
  4. Stir the marinara into the lentils and warm them together over medium heat. Divide pasta into bowls, top with warm marinara and lentils, and garnish with Parmesan and/or chopped fresh basil, if you’d like. Serve warm. Leftovers will keep well, covered and refrigerated, for up to 4 days.

HEARTY AWESOME VEGETARIAN CHILI

NOTE FROM DR C:  I LOVE, LOVE CHILI and is has so many incarnations. We enjoy our second round of chili over baked sweet/regular potatoes with whatever fixings  you like. It is also wonderful over a great toasted bun/bread and I often bring it to the office as my lunch on days when I have a lunchtime workout.

Author: Kelly Egan – A Side of Sweet        Yield: 8 servings  vegetarian chili

 

  • 1/2 cup olive oil
  • 4 onions, chopped
  • 4 cloves garlic, minced
  • 4 celery stalks, cut 1/4 inches crosswise
  • 4 red, yellow or orange bell peppers, seeded and chopped
  • 1 (15.5 ounces) cans black beans, rinsed & drained
  • 1 (16 ounces) can cannellini beans, rinsed & drained
  • 1 (16 ounces) can pinto beans, rinsed & drained
  • 1 (16 ounces) can kidney beans, rinsed & drained
  • 1 (14.5 ounces) can of diced tomatoes
  • 4–6 tablespoons chili powder, depending on your preference
  • 2 tablespoons dried oregano
  • 2 teaspoons salt
  • 2 teaspoons ground cumin
  • 1/2 teaspoon ground black pepper
  • 2 tablespoons distilled white vinegar
  • 1 tablespoon hot sauce

Directions

  • Heat the olive oil in a large skillet over medium-high heat. Add the onions and garlic saute until they soften, but don’t brown, for about five minutes.
  • Add the peppers and celery and saute until lightly browned and tender, about 5 minutes. ( I sometimes skip this step no harm- no foul)
  • Set your slow cooker to low. Add the beans, vegetables, diced tomatoes, spices, vinegar, and hot sauce. Stir to combine and cover. Cook on low heat for 6 to 8 hours.

 

 

 

Latest News from Charmaine: September 2019

Greetings all!

Well, as we pass the Labor Day holiday we really begin to recognize that Summer has passed and we move into one of my FAVE seasons..FALL.   I love the colors and smells and food and rituals associated with this time of the year and it is always nice to settle into a routine again.

Altho’ there is one thing we need to be aware of  and that is taking care of ourselves.  With the kids/grandkids back at school and all the attendant events that this generates, we really need to be sure that we carve at least 1 day a week ( worse case scenario a ½ day but not a top choice) and make time to chill as a family…time to go for a tramp in the woods and decompress or go to some fun event where everybody can let their hair down a little and just enjoy.  There are lots of farmers markets, harvest festivals, and craft festivals around where you can meander, browse, and just chill as a means to decompress. As the colder weather approaches, how about game nights (trivial pursuit style, I mean).

Another way to decompress is find some activity like Yoga, Tai Chi, or sports related activities as a great form of exercise and a way to blow off steam. Check out my yoga class schedule. I’d love to have you join! 

I love my yoga and my power lifting and feel so recharged after a session.  I just competed in The Michigan Senior Olympics for the 6th time and have another competition at the end of September.

SEE YOU IN THE OFFICE, ON THE MAT UNDER THE BARBELLS OR AROUND TOWN

fall leaves

Grilled corn and farro salad

Serves 6grilled corn

Ingredients

1 cup uncooked farro ( Find it in the rice aisle at Meijer)

3 ears corn, shucked                               

1/4 cup plus 2 teaspoons olive oil, divided 

1 cup chopped tomatoes                         

1/3 cup chopped pistachios

1/2 cup halved kalamata olives               

1/4 cup chopped basil leaves 

3 tablespoons fresh lemon juice              

1 teaspoon Dijon mustard

1 garlic clove, minced                             

1/2 teaspoon smoked paprika 

Directions

Bring 5 cups of water and a large pinch of salt to a boil. Add the farro and reduce heat to medium-low and simmer until farro is al dente about 15 minutes. Drain and set aside

.While the farro is cooking, heat a grill pan over medium-high heat (or, preheat a grill to medium-high.) Rub the corn kernels with 2 teaspoons of the olive oil and season with salt and pepper. Cook, turning with tongs, until charred, about 10 minutes. Cut off the kernels and add to the farro bowl. 

Add the chopped tomatoes, olives, pistachios and basil to the corn and farro bowl. 

In a separate bowl, whisk together the Dijon mustard, finely minced garlic clove, paprika and lemon juice until garlic is dissolved.. Slowly whisk in the remaining olive oil along with a pinch of salt and pepper. 

Add the dressing to the farro bowl and toss well; season to taste, if needed and serve.

ENJOY YOUR GARDEN PRODUCE/FARMERS MARKET GOODIES…THIS IS THE BEST TIME OF THE YEAR FOR STUFF STRAIGHT OUT OF THE GARDEN/FARM

Greetings from Charmaine: July/August 2019

Greetings all,February 2019

I hope those of you who have taken a vacation enjoyed your time away.  It’s always good to let go of day-to-day worries and cares and take time to recharge our batteries.

I find it hard that this country has such apparent “disdain” for the vacation.  In South Africa, we all got 3 weeks’ vacation from day one of working and it is said you need all three….one week to unwind, one to relax and one to slowly get prepared for going back to work. Norway gets 6 weeks a year and is one of the happiest places in the world!

It is not something to brag about “I don’t need a vacation”……YES you do- unless you happen to work only half days and have a phenomenal sense of balance and spend at least an hour or two each day on self-care. That’s why so many executives and “high powered” administrators end up with all these nasty things like cancer and heart attacks…they have not taken time to recharge their batteries and have a life of balance….a lot of these “millennial” startup companies have the right idea about bringing your dog to work, having a gym on the premises, fresh food cafeterias and goof off rooms, etc.

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.

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!

BLACK BEAN AND CORN SALAD

 Servings: 8   

Author: Elizabeth Lindemann

black beansFor the Dressing:

For the Salad:

  • 45 oz. canned black beans (3 small cans) drained and rinsed
  • 16 oz. frozen corn (3 cups) thawed and patted dry
  • 2 jalapeño peppers de-seeded and diced
  • 1 bell pepper diced (I used 1/2 red and 1/2 orange for color)
  • 1/2 cup fresh cilantro roughly chopped
  • 1/2 cup red onion diced

Instructions

  1. Whisk together olive oil, honey, lime juice, salt, pepper, and cayenne pepper in a large bowl.
  2. Add remaining ingredients to bowl. Taste and adjust seasonings if necessary.
  3. Mix and refrigerate for at least 30 minutes.
  4. Serve cold.

GREEN GODDESS PASTA SALAD

serves 6-8GREEN GODDESS PASTA SALAD

  • 1 lb gemelli cooked according to package instructions, drained
  • 6.35 ounce  Pesto Basil Pesto
  • 1/2 cup vegan Mayonnaise
  • 1 teaspoon sea salt
  • 1 1/2 cups frozen peas cooked according to package instructions
  • 2 cups steamed asparagus chopped
  • 1 1/2 cups chickpeas drained
  • 3/4 cup pine nuts
  1. While pasta is cooking, stir together the pesto and mayo until smooth.
  2. Combine hot pasta, pesto, salt, peas, asparagus, chickpeas, and pine nuts in a large bowl and stir to toss.
  3. Sprinkle with chives and serve!

Latest News from Charmaine: July 2019

Greetings all!February 2019

We are back from our adventure packed trip to Norway and Mr. Alfred and his parents.  It was a great time, but flying these days is not as nice as it was once upon a time.

This newsletter is going to be a combo June and July issue and I hope you will find the articles interesting.

I am hoping to get to my first farmers markets before this actually hits your hands. What with travel and the way wetter and cooler weather, the farmers are struggling to get produce out and I have had no opportunity to get out to them (not a huge fan of schlepping around in driving rain).

I will be competing in the Michigan Senior Olympics in early August and hope to do a competition in September to qualify for State level competition in December.

This past June 14th Dr. Ray and I Celebrated 39 years since graduation from Chiropractic College and by totally randomness ended up in Grand Ledge on 6/14/89 and fell seriously in love with the community.  We have been extremely grateful for the opportunities to help guide local residents on the path to health and for the many opportunities to serve the local community as well.

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