The Perfect Vegetarian Holiday Meal

This menu us perfect for any

Ok so this is a questions we get often as to what we, as vegetarians/vegans eat on this two major feast days. The quick answer might be everything but the meat…but that leaves some people confused. So here is a rundown on some of the choices we have made over the past 30 years or so.

vegetarian holiday meals

Stuffed pumpkin/butternut/squash…stuffed with a mix of mushrooms, rice, nuts, tomatoes and garlic.

 

Mushroom/spinach strudel with filo dough which is not hard to work with at all!

 

A 16 layer lasagna…..many layers of different  roasted veggies.

 

Mushroom Wellington in flaky pastry.

 

Sides include :

  • Family faves such as Hasselback potatoes
  • Maple syrup roasted Brussel sprouts
  • Garlic mashed potatoes
  • A fresh salad including homegrown microgreens and fruit.

We are not really big on desserts (who needs that after a big meal) but we have one traditional South African dessert we “must” always make which is Melktert…(Milk custard made with English custard powder).

And possibly some chocolate dessert.

What are some of your favorite traditional vegetarian/vegan dishes?

Roasted vegetable and chickpea bowls

I LOVE PAINLESS ONE DISH COOKING!!!sweet-potatoes-742283_960_720
sheet pan roasted vegetable and chickpea bowls  

Prep Time: 20 mins

Cook Time: 40 mins   

Yield: 4

INGREDIENTS

  • 1 medium sweet potato, peeled and small diced
  • 1 red bell pepper, diced
  • 2-3 cups small broccoli florets
  • 1/2 large red onion, roughly chopped
  • 1 (15 oz) can chickpeas, rinsed and drained
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 2 cups cooked quinoa or your favorite grain
  • Optional toppings: tahini, lemon wedges, fresh parsley

INSTRUCTIONS

  1. Pre-heat oven to 400 degrees F.  
  2. Place all vegetables and chickpeas onto your sheet pan and drizzle with olive oil, salt, pepper, curry powder, paprika, and cumin.
  3. Roast vegetables until sweet potato is tender and other vegetables are browned and caramelized, 35-45 minutes—- stirring once or twice
  4. My new favorite seasoning is “everything but the bagel” and I use that often in place of the curry powder, paprika and cumin.   
  5. I ALSO DO A FRIDGE CLEAN OUT WITH ALL THE VEGGIES I CAN LAY MY HANDS ON AND BLACK BEANS (RINSED) WITH TACO SEASONING
  6. This meal is open to so many interpretations…so go for it!!

Researching Chiropractic: Children, mothers and chiropractic

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. 

Chiropractic care is the most common complementary and alternative (CAM) intervention for children, with wellness care cited as the most common reason for care.

This study included five children (3 boys and 2 girls, ages 9-13) who were under chiropractic care since birth. In fact, all the mothers were under chiropractic care before, during and after they became pregnant.

All the mothers reported a decrease in symptoms such as low back pain, extremity numbness and generalized soreness while pregnant. Four of the children were born vaginally with no complications and one was delivered via an obstetrician-recommended cesarean section. All the children were either fully or partially vaccinated; all were breastfed. 

The parents reported that their children experienced a higher level of health and quality of life than other children of the same age. (1)

children

Rib and low back pain in a 26-year-old. A 26-year-old man complaining of rib and low back pain began chiropractic care. Chiropractic analysis revealed subluxations and an unbalanced nervous system; the patient received 17 adjustments over a 10-month period and experienced a significant improvement upon his first post-examination at one month and second post-examination at 10 months of care.

In addition to his rib and low back pain relief, the patient demonstrated long-term curve correction as well as improvement in his autonomic nervous system. (2)

back pain

An “immune-deficient” 5-year-old. A 5-year-old girl diagnosed as immuno-deficient with recurrent respiratory illnesses was brought in for chiropractic care.

Her history included a premature birth, birth trauma, torticollis, constipation, frequent ear infections, tympanostomy (ear) tubes, tonsillectomy and adenoidectomy.

Under chiropractic care her vertebral subluxations were immediately addressed and corrected. The mother reported a decrease in her daughters’ respiratory illnesses and related symptoms and an increased ability to respond to infections more efficiently. She was able to stop all medication with only occasional use of an inhaler at night. (3)

5 year old girl


  1. Stone-McCoy P, O’Brien S. Health outcomes of pediatric patients undergoing chiropractic care since birth: a retrospective analysis. Journal of Pediatric, Maternal & Family Health, Chiropractic. August 13, 2018:90-98.
  2. Hoying M, Bulla C. Long-term cervical curve correction and reduction in dysautonomia in a 26-year-old male undergoing chiropractic care using the Pierce Results System. Annals of Vertebral Subluxation Research. June 28, 2018:121-129.
  3. Deignan D, DaCampo T. Resolution of immunodeficiency in a child undergoing chiropractic care for the management of vertebral subluxations: a case study & review of the literature. Journal of Pediatric, Maternal & Family Health, Chiropractic. July 5, 2018:68-76.

Nourishing Foods Lead to Better Health

nourishing foodsKeep your brain healthy and prevent dementia and Alzheimer’s disease – eat organic, pastured, grass-fed meat with lots of fat. If you are a vegetarian, add lots of organic, grass-fed butter to lots of cooked, organic vegetables (organic, raw cream from grass-fed cows is also very good for you).

A lesson learned from traditional cultures all over the world, from where our ancestors came, is that meat is eaten with fat. They discovered that a diet of too much lean meat would make them sick. One reason is because eating meat without the fat results in rapid depletion of vitamin A; we need fat to absorb vitamin A and our other fat-soluble vitamins. Most traditional cultures put a special emphasis on organ meats, because these are far more nutritious than muscle meats. 

Nourishing Foods: Organ Meats

Organ meats are the richest sources of the fat-soluble vitamins A, D and K2. Dr. Weston A. Price found they were prized by nearly every culture and are a key to robust good health. Organ meats are also rich sources of minerals and vitamins B6 and B12 (essential for brain health). Go to www.westonaprice.org for more information on Dr. Price and his research. 

Vitamins

Research shows that Vitamin A is anti-cancer and a deficiency of Vitamin D is associated with a substantially increased risk of all-cause dementia and Alzheimer’s disease. There was a 53% greater risk of dementia and a 70% higher risk of Alzheimer’s disease among subjects who had a moderate vitamin D deficiency. (1)

Junk Foods Tied to Higher Cancer Risk

In a study of 471,495 people, who were followed for 15.3 years, it was discovered that people who regularly eat foods with a low nutritional quality have a higher risk of developing cancer. The study authors state that more countries should now enforce food labeling that clearly specifies nutritional value. 

The cancers associated with low nutritional quality include increased risk of colorectal cancer, cancer of the esophagus and stomach, and lung cancer (especially in men) and liver cancer (in women). 

The quality of the food you eat is the key to health.

Always avoid:

  • refined sugar and carbohydrates (especially from dry breakfast cereal)
  • high fructose corn syrup
  • hydrogenated and partially hydrogenated oils such as canola, corn, soy 
  • non-organic, commercial and junk foods (2)

  1. Littlejohns TJ, Henley WE, Lang IA et al. Vitamin D and the risk of dementia and Alzheimer disease. Neurology. 2014 Sep 2;83(10):920-928. 
  2. Deschasaux M, Huybrechts I, Murphy N et al. Nutritional quality of food as represented by the FSAm-NPS nutrient profiling system underlying the Nutri-Score label and cancer risk in Europe: results from the EPIC prospective cohort study. Published: September 18, 2018 PLoS Med 15(9): e1002651. 

 

Latest News from Charmaine: November 2018

April 2018Greetings all,

As we approach what, for many, is a very stressful time, it is important that we start identifying the “stressors” early and work on a workaround.

Whether it’s a case of trying to do too much (delegate folks…even busy execs do that); or dealing with that one family member that seems to push all the wrong buttons (try reminding yourself they have always been that way and BREATHE FIRST, then CHOOSE not to react), to trying to keep everybody happy (an alternating event/meal/year program presented with a loving attitude and let the other party choose how they will react –and you are NOT responsible if they choose to sulk!!!) and the list could go on.  It can be a minefield….but you do not have to enter if you can find a way around it.

But seriously, make getting checked and adjusted to keep yourself from being subluxated and not being your best self on the day a MAJOR priority.

While all of the holiday shenanigans are going on, I will be competing in the USA Power lifting (Michigan) State Finals on Dec 1st…..so we will leave the office at 5pm on 11/30 to get to our venue and get a good night’s rest.

Our grandson (and he is GRAND) Alfred and his parents are coming home for Christmas so our office hours will be posted soon for the period 12/21-12/28/2018.

Meanwhile, Feast well and smile and laugh as you give THANKS.

See you in the office, on the table,on the mat or under the barbells.!

Researching Chiropractic: Increased telomere length

Telomere length? Telomeres are parts of our genes that shorten with each cell division; at a critical length, the cell stops dividing or dies. Increasing telomere length can indicate reversal of aging and increase of life span.

Increased telomere length, neck and mid-back pain, and quality of life

A 35-year-old woman, an elementary school teacher, had been suffering from chronic neck and mid-back pain for 5 years following a motor vehicle collision. She also suffered from nocturnal polyuria (frequent urination at night).

Chiropractic examination revealed a forward head posture and loss of normal neck curve consistent with subluxations. Quality of life measures were determined by the Short-Form 36 health survey, and heart rate variability was measured.

After 36 visits, she reported improvement in her nocturnal polyuria, neck and mid-back pain and quality of life. X-rays showed correction of her neck curve (cervical lordosis) and forward head posture. A blood test showed significant improvement in patient telomere length and heart rate variability improved from a health risk to within normal limits.


 

Fedorchuk C, Lightstone D, McCoy M, Harrison DE. Increased telomere length & improvements in dysautonomia, quality of life, neck & back pain following correction of sagittal cervical alignment using Chiropractic BioPhysics® Technique: a case study. Annals of Vertebral Subluxation Research. June 18, 2018:114-120.

 

Researching Chiropractic: Chronic Constipation

Case study: Enuresis, chronic constipation & dysautonomia in a 9-year-old child

A 9-year-old child suffering from chronic constipation and day and night time bedwetting (enuresis) began chiropractic care for management of subluxations.  Postural abnormalities, vertebral subluxations and nervous system imbalance (dysautonomia) were found upon examination.

The child received adjustments to the upper cervical spine (C1 vertebra) and to the sacrum over a 7-month period. After receiving the first adjustment the parent was thrilled to report that her child had multiple bowel movements as well as cessation of enuresis for three consecutive nights.

The patient continued to report no daytime or nighttime loss of urine control as well as one to two bowel movements per day after receiving specific chiropractic care.

chronic constipation


Rollette D, LaMarca C. Resolution of enuresis, constipation & dysautonomia in a 9-year-old child following chiropractic care for management of vertebral subluxation: a case study & review of literature.  Journal of Pediatric, Maternal & Family Health ~ Chiropractic. June 25, 2018:57-67.

Vegetarian Penne Pasta with Butternut Squash, Mushrooms, Scallions, and Goat Cheese

(Makes 4-6 servings; recipe created by Kalyn.)

Ingredients

  • 8 oz. brown Crimini Mushrooms (also called Baby Bellas or Baby Portobellas)
  • 1 T + 1 T olive oil
  • 1 lb butternut squash, cut into pieces about 3/4 inches square (they don’t all need to be the same size and shape)
  • 1/2 tsp. Vege-Sal or salt plus freshly ground black pepper to taste, to season the squash as it cooks
  • 2 cups Penne or other similar pasta shape (I used Dreamfields Penne, which is a low-carb pasta)
  • 1/2 cup diagonal sliced scallions (green onions), green part only
  • generous amount salt for pasta cooking water, at least 1 tsp. (The pasta doesn’t absorb all that salt, but it will taste flat without it.)
  • 2 oz. goat cheese, or slightly more (You can use Feta if you’re not a fan of the more pungent goat cheese.)
    freshly-grated Parmesan for serving, optional

Directions

Cut the Butternut squash into cubes (or buy the precut if you wish)

Wash the mushrooms and cut into thick slices. Heat 1 tablespoon olive oil in a large non-stick frying pan over medium-high heat, add mushrooms, and saute until they’re nicely browned, about 6-8 minutes. While mushrooms cook start the pasta water boiling. adding a generous amount of salt, and measure out 2 cups of pasta. Cut the butternut squash into cubes about 3/4 inches square or slightly larger.

When the mushrooms are nicely browned, remove them to a bowl. Add the other tablespoon of olive oil and when it’s hot add the butternut squash and cook, turning every few minutes, until the squash is nicely browned and cooked through, about 10 minutes. Season squash with the Vege-Sal (or salt) and freshly ground black pepper as it cooks. (Depending on how hot your stove is, you may need to turn the heat to medium.) Add the pasta to the boiling water when you start cooking the squash. Cook pasta 10 minutes from the time it comes to a boil.

While the squash cooks, diagonally slice the scallions and measure out 2 oz. goat cheese. When the squash is browned and cooked through, add the mushrooms back into the frying pan, along with any accumulate liquid. Turn heat to low to keep it warm without cooking more.

When the pasta is cooked to al-dente (still slightly chewy), scoop out 1/2 cup pasta cooking water and then drain pasta into a colander placed in the sink.  Put drained pasta back into the pot you cooked it in, stir in the goat cheese, and let it melt for about a minute.  Add some of the pasta water, as much as you need to feel like the cheese had made kind of a sauce.  When cheese is melted, gently stir the cheese-coated pasta into the squash and mushrooms. (You can add the rest of the pasta water at this point if you think you need it; I thought it was “saucy” enough without any more water.)  Gently stir in sliced scallions and serve hot, with Parmesan cheese to add at the table if desired.

Pesto + Mushroom Stuffed Spaghetti Squash

Originally published Killing Thyme

Enjoy Italian flavors and hearty mushrooms in this delicious low-carb meal. It’s also great reheated!Spaghetti Squash

 

Ingredients

  • 1 spaghetti squash approx. 2.5lbs
  • 3 tbsp olive oil divided
  • 2 cloves garlic minced
  • 1/4 cup diced red onion
  • 5.5 oz baby bella mushrooms sliced
  • 1/4 cup pesto
  • 1/4 cup tomato sauce
  • 1/4 cup shredded Parmesan or pecorino romano
  • Kosher salt and cracked black pepper to taste

 

Optional garnishes:

 

  • Shredded mozzarella
  • Fresh basil

 

Cooking the squash:

 

  • Preheat oven to 375 degrees F.
  • Lightly oil a baking sheet.
  • Carefully slice the squash in half lengthwise and scrape out the seeds.
  • Drizzle each half with 1 tbsp olive oil and season with kosher salt and pepper, to taste.
  • Place squash, open-side down, onto the prepared baking dish.
  • Roast in the oven until tender, about 30 minutes. (While the squash roasts, you can prepare the filling to save time.)
  • Remove squash from oven and let rest until cool enough to handle, or handle it while wearing oven mitts.
  • Scrape the flesh with a fork to create strands.

 

Filling:

 

  • Heat 1 tbsp olive oil in a skillet.
  • add the garlic and onions and simmer until garlic is fragrant, approx. 2 minutes. Stir often to prevent the garlic from browning.
  • Add the mushrooms and cook until tender, stirring occasionally.
  • Dump the spaghetti squash strands into the skillet.
  • Add the pesto, tomato sauce and shredded parm.
  • Stir to coat the squash.
  • Season with salt and pepper to taste.
  • Evenly redistribute the squash mixture into each squash bowl.
  • If topping with mozzarella, do so, and give the squash broil until mozzarella melts

 

  1. Garnish with fresh basil and serve.

Questions and Answers About Chiropractic

Question: What is the most important area of the spine needing adjustment?brain and spinal chord

Answer: There is much discussion and debate about this. 

Many doctors hold that the top of the spine, the area immediately below the skull, the “upper cervical” (top of the neck/C-1) also known as the “sub-occipital” (base of the skull) is the most important area of the spine. That is because a subluxation there can directly stress the brain and upper spinal cord where millions of nerves may be affected. Indeed, many powerful healings have occurred when this area has been adjusted.

However (there always seems to be a “however” when it comes to the body), there are chiropractic researchers who claim the base of the spine, the sacrum, to be of paramount importance because that area supports the spine. In addition, wrappings around the brain (meninges) anchor to the lower spinal area. Indeed, many powerful healings have occurred when this area has been adjusted.

What is correct?

In all probability, both are! Everyone is different and each person needs to be evaluated for their individual needs. For some people the upper spinal/sub-occipital area needs correction, for others the sacrum or base of the spine needs correction. For others both areas need to be addressed.

Why not ask us about your individual needs?