ONE-POT VEGAN WHITE BEAN SHAKSHUKA

ONE-POT VEGAN WHITE BEAN SHAKSHUKA

Serves 4SHAKSHUKA

 Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 yellow onion, finely chopped
  • 3 cloves garlic, minced
  • 1 head kale, destemmed and chopped
  • 28 oz diced or crushed tomatoes
  • 2 teaspoons smoked paprika 
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt & pepper
  • pinch of crushed red pepper (optional)
  • 15 oz can cannellini beans
  • Vegan/regular cream cheese and handful of chopped fresh parsley for topping

Directions

Warm the olive oil in a large skillet over medium heat. Add the onions and cook until transparent. Add the garlic and cook for a few more minutes, until fragrant. Then add the kale, cover and cook for about 3 to 5 minutes, until wilted down.

To the skillet, add the tomatoes and their juices. Add the smoked paprika, cumin, oregano, salt & pepper, and red pepper flakes (optional). Stir to combine and allow the sauce to come to a simmer. Add the white beans and cook until heated through. Remove from the heat and set aside.

Top with dollops of  vegan) cream cheese then sprinkle with pepper and chopped parsley.

Serve warm with toasted bread and enjoy!

Note: I substitute baby spinach or kale for the head of kale (5-8 ozs works!)

Researching Chiropractic: Crohn’s, AIS, and Fainting

How many people suffering, on drugs, facing a life of limitation could be helped by chiropractic care?  Probably most of them. 

Crohn’s disease and chiropracticabdominal-pain-2821941_1920

A 60-year-old man diagnosed with Crohn’s disease was suffering from abdominal pain and cramping, stiffness all over his body, diarrhea and a generalized feeling of sickness and malaise. His symptoms had begun six years prior and developed gradually. 

When he began chiropractic care, he was taking multiple medications for his condition that he felt were not helping. He was unable to go more than one hour without experiencing symptoms. 

Chiropractic examination revealed subluxations at multiple levels as well as a poor diet. Subluxation-centered chiropractic care was initiated and his diet was addressed to restore proper intestinal gut flora. The patient reported immediate relief following his first and second adjustments with complete resolution of Crohn’s disease over the course of care. He was able to stop taking all medications after nine months of care. The patient’s complete remission was confirmed by his endocrinologist. (1) 

Adolescent idiopathic scoliosis (AIS)woman-837156_1920

A 21-year-old woman began chiropractic care complaining of low back pain and of radiating numbness into her legs and feet. X-ray and other analysis revealed a left-sided scoliosis (her spine was twisted to the left) plus an exaggerated mid-back (thoracic) and lower back (lumbar) curve. 

She was analyzed for subluxations. Her chiropractic care addressed and corrected her subluxations and over a period of five months of care (a total of 62 visits) her left-leaning scoliosis reduced from 20° to 12.5°. Additionally, her mid-back curve reduced from 63° to 40° and her low-back curve reduced from 70° to 65°. 

By seven months of care she experienced improvement of over 50% in well-being and a 50% reduction of her physical complaints. (2) 

Faintingfriends-3042751_1920

A 57-year-old woman complaining of sudden blackouts (fainting) was diagnosed with “vasovagal syncope” (VVS), a sudden, brief, temporary loss of consciousness (LOC). She also had constant neck pain primarily on the right and inability to turn her head fully to the right. 

She had tried prescribed medication and her MD recommended surgically implanting a pacemaker to regulate her nerve function. She refused. 

Chiropractic examination and X-ray analysis revealed vertebral subluxations of the upper neck or cervical vertebrae (C1 and C2). 

Her VVS completely disappeared and never returned after her first visit. By her fourth visit her neck pain and limited range of motion greatly diminished. (3)

Do you know anyone with the above issues?

Please refer them to us. We can help! 517.627.4547


  1. Phillips MA, Wilt TB. Complete remission of Crohn’s disease following subluxation centered chiropractic care: a case report & review of the literature. Annals of Vertebral Subluxation Research.March 10 2018, 2018:38-47.
  2. 9.Fox M, Tveitnes E-B. Reduction of idiopathic scoliosis and musculoskeletal complaints & improved state of well-being in a 21-year-old following chiropractic: a case study & review of the literature. Annals of Vertebral Subluxation Research. January 25, 2018:12-22.
  3. Friedman R, Friedman A. Resolution of vasovagal syncope (VVS) following upper cervical chiropractic care: a case study & review of the literature. Journal of Upper Cervical Chiropractic Research. February 8, 2018:1-12.

Crispy Veggie Taquitos

This recipe for Crispy Veggie Taquitos was adapted from Ela Vegan

Ingredients:

 

  • 2 medium-large potatoes, peeled and chopped

    Photo by Ela Vegan

    Photo by Ela Vegan

  • 1/2 Tbsp oil
  • 1 medium carrot, grated or finely diced
  • 1/2 medium onion chopped
  • 3 garlic cloves, minced
  • 1 cup peas, frozen
  • 1 tsp curry powder
  • 1 tsp onion powder
  • 1/2 tsp ground cumin
  • 1/4 tsp ground nutmeg
  • 1 tsp sea salt, more or less to taste
  • 1/4 tsp smoked paprika
  • Red pepper flakes, to taste
  • Black pepper, to taste
  • 1/4 cup vegetable broth
  • 5 oz  cheese of choice
  • taco seasoning, to sprinkle on top of taquitos (optional)
  • 8–10 tortillas

Directions:

  1. Peel and chop the potatoes and cook in a pot with boiling water and salt until fork tender which takes about 12-15 minutes. Drain the water and mash the potatoes with a potato masher. You can add a splash of plant-based milk for a creamier result. Set aside.
  2. Heat oil in a pan/skillet over medium-high heat and add the chopped onion. Sauté for 3 minutes, stirring frequently, then add the grated carrot, minced garlic, all spices and sauté for a further minute.
  3. Pour in the vegetable broth, add peas (frozen), put the lid on and cook for a few minutes until the carrot is softened. If you use frozen peas, make sure to let them thaw completely. If using canned peas, drain and rinse (no need to cook, add them in the next step). Turn off the heat.
  4. Add the mashed potatoes and cheese. Use a fork or a potato masher to combine everything.
  5. Taste the veggie mixture and adjust seasonings. Add more salt/black pepper/spices to taste. If you want it spicier, add more red pepper flakes to taste.
  6. Preheat oven to 410 F (210 C) and line a large baking sheet with parchment paper.
  7. Place about 2-3 Tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush with a little vegetable oil (to make them even more crispy) and sprinkle with some taco seasoning.
  8. Bake in the oven for about 17-20 minutes or until they are golden brown and crispy. Broil for a few extra minutes (optional).
  9. Serve with salsa, sour cream, queso or guacamole.
  10. Enjoy!

HOW TO SURVIVE THE LOCKDOWN

We are all finding different ways to survive these weird times. Here are some suggestions, but please note that you don’t need to put extra pressure on yourself to use this time wisely. Our mental health and physical well being are the most important.

Relax…don’t watch the news all day every day!!! Honestly life at the moment is stressful enough without having to dwell in the trenches. how to survive the lockdownFind something to watch that is educational…there are plenty of channels for that. Or just binge watch something (keep the other suggestions in mind though!).

Get out of your pajamas!!!  Honestly making a change of clothing just changes your mindset which is really important right now.

Breathe in some fresh air! Get outside as much as you can in the fresh air…be it your balcony, garden or going for a walk/bike ride ( I swear there are more people walking their dogs in Grand Ledge than I have seen in many years and I do not believe it’s because of a population explosion…We need exercise and fresh air!!

Exercise As I said above….walk your dog, do yoga ( I am currently teaching my students remotely), follow any of the exercise videos you have always wanted to, dance like nobody Well except family) is watching!

Play games. Set up game night…fun bonding times (even can be done remotely I am sure!)

Meditate/spend time in contemplation. Take time for yourself…even if it is sitting somewhere quiet with a liquid refreshment of choice and maybe write down things that you are grateful for…it can change your perspective.

Learn something new.  A new language (me!) a new hobby (quilting/knitting)  or something you haven’t had time for up till now.

Read….obvious one… Kindles may come into their own now as we are limited to what and where we can get something…check with friends…have them leave it on your porch and you do the same maybe for them!

Sleep well.  I listen to a variety of podcasts to talk me to sleep if I am struggling.  Your body needs rest to keep your immune system strong!

If I’m feeling fine do I really need chiropractic care?

Questions and Answers About Chiropracticdo I need chiropractic care

Question: If I’m feeling fine do I really need chiropractic care?

Answer: More than ever. Why? 

By the time a person has symptoms they may have been in a weakened, dis-ease state for a long time. Don’t wait until you have serious symptoms; chiropractic can locate hidden blockages or interferences to proper function (subluxations) now before they become more obvious and painful or disturbing later. 

It’s sometimes helpful to think of chiropractic as you would dental care. For example, you may have dental cavities, an infected root canal or other dental infections and yet you may feel no pain. All the while, there is a problem silently festering, sometimes for years, that may be affecting your entire body and can ultimately ruin your health. You get your teeth checked periodically – what about your spine and structural system? That’s where chiropractic comes in. 

You can also think of chiropractic care as similar to good nutrition – always important to maintain good health and absolutely necessary if a person has a health problem. 

Want to make sure you are healthy? Visit your chiropractor for a checkup on a regular basis. 

So even though you might be feeling fine you may be carrying in your body serious stress causing dis-ease preventing you from functioning at your potential. 

So, do you really need to come in for chiropractic care if you aren’t in pain or suffering from a disease? Absolutely. Don’t wait until there is long-standing stress and possible damage. Make an appointment today.

Tell your friends too!

Contact us   517.627.4547 for and appointment. 

Latest News from Charmaine: April 2020

Greetings all!February 2019

There is a song that goes April showers brings May flowers….but what the heck does this chilly weather bring?   MOTHER Nature is sorely testing our patience, isn’t she? …Spring is so close and yet so far away. And, of course, being the human creatures we are, we will probably soon be whining about how hot it is.

Under the current situation, life as we know it has been sorely tested and people are suffering from various degrees of emotional stress which is creating physical stress in the form of subluxations.  We need to make sure everybody who can get to our office in time of need can and we have really focused on social distancing, appointments only schedule and tons of cleaning (I am so starting to intensely dislike the smell of Clorox …anybody else there too?) 

I have included some lockdown suggestions in this newsletter and also some ideas of how to use pantry staples to provide nutritious meals as we limit our shopping to bare essentials.

In the meanwhile, breathe, smile, move and know that this too shall pass!

 

Preventing Colorectal Cancer

Colorectal cancer and deaths in young people (in the prime of life!) as well as older people are increasing. Why?

A prime suspect is glyphosate (Roundup®). It is a toxic herbicide sprayed on crops. Roundup damages a child’s (and adult’s) intestinal flora (population of microorganisms). The result can create a “leaky” gut where partially digested foods “leak” out of the intestines into the blood and enter the brain and internal organs. These leaks make a body toxic-a perfect breeding ground for cancer.

herbicide-587589_1920

Amazingly, this toxic, poisonous herbicide is still sold in garden supply stores. It is still legal! Government agencies are not doing their jobs. This toxic product should be removed from the market. 

To ensure your child’s health (and your own) from Colorectal Cancer:

Only purchase organically labeled foods meaning they are non-GMO, grown without herbicides, pesticides and fungicides and not sprayed with Roundup after harvesting.  Commercial breads and bread products are increasingly adulterated. 

Roundup has been linked to more than leaky gut and intestinal diseases. Roundup has also been linked to autism, birth defects, Alzheimer’s, ADD, heart disease, depression, lymphoma, Parkinson’s and more. 

 

Rainbow Veggie Slaw Wrap

By Darshana Thacker (Forks over Knives)

Makes 8 wraps Preparation Time: 20 minutes Ready In: 20 minutesvegetables-742095_1920

These satisfying wraps make a great portable meal. Wrap them tightly in waxed paper and stash in the refrigerator for a meal on the go. Mashed chickpeas serve as a luscious base for the veggies, and white miso paste adds a burst of flavor. Feel free to get creative and swap in your favorite in-season fresh vegetables.

Ingredients for Rainbow Veggie Slaw Wraps

  • 1 15-oz. can garbanzo beans (chickpeas), rinsed and drained 
  • 3 cups shredded zucchini or yellow summer squash
  •  ½ cup shredded carrot ½ cup shredded radishes
  •  ½ cup snap pea pods, thinly sliced diagonally 
  • ½ cup chopped red onion or shallots
  •  ¼ cup finely snipped fresh dill
  • l 2 tablespoons white miso paste 
  • 1½ teaspoons yellow mustard
  •  1 clove garlic, minced
  •  Sea salt and freshly ground black pepper, to taste
  •  8 7- to 8-inch whole wheat flour tortillas
  •  16 lettuce leaves, stemmed and cut into large pieces

Directions for Rainbow Veggie Slaw Wraps

  • For slaw, in a large bowl mash chickpeas. Stir in the next nine ingredients (through garlic). Season with salt and pepper.
  •  In a dry skillet heat tortillas, one at a time, on both sides until warm. Remove and cover with a towel to keep warm. 
  •  To assemble, arrange lettuce and spoon slaw onto each tortilla just below the center. Fold bottom edge of tortilla over filling. Fold in opposite sides; roll up tortilla.

An Eternal Spring

Your body creates an eternal spring every day with with new growth.

Winter, spring, summer, fall, winter, spring, summer, fall, winter-those are the seasons and the cycles of life. Birth, growth, decay and death, these are the seasons of our lives. Yet our macrocosm is a reflection of our microcosm because every organ, tissue and cell has its own cycle of life. Throughout our lives, there is constant birth, growth, decay, death and rebirth. Your body is alive but not static, it must replace its parts all the time. 

eternal spring

Every cell in your body is replaced at least once every 7-8 years. But some are replaced at an astounding rate. For example:

  • your body replaces about 4 million red blood cells every day
  • your stomach cells are replaced every 2-4 days
  • you have a new skin every 10-30 days, a new cervix every 6 days, new taste buds every 10 days

There are just a few parts of your body where the cells are not replaced: you don’t replace lens cells or oocytes in the ovaries-they are for life.

The key to healing is to replace sick or damaged cells with healthy cells. How do we do that? Chiropractic care is a very powerful healing art that helps to keep your body properly balanced, without obstructions to your nerves and brain, so life energy and information may flow to all your parts and you become healthier day by day. Regular chiropractic care ensures that your body is free from life-damaging spine and nerve stress. 

This helps keep your energies flowing and your brain’s information to each cell at close to ideal.

Every day we’re getting one day closer to spring. Make sure all your cells are replaced with healthier cells so you may have an eternal spring in your body for your entire life.

 

Plastic is an Unnatural Material

Plastic can take over 400 years to decompose. WOW! 

(In fact, this is a guess from the experts as we’ve never seen any plastic decompose as it hasn’t been around long enough.)  Combine the fact that plastic isn’t biodegradable with the explosion in population numbers, that’s a scary amount of plastic.

As a species we seem to have gone totally plastic mad, the stuff is EVERYWHERE.  It feels deeply ingrained in our society.

plastic

Reduce, reuse and recycle

These are the buzzwords that will assist you in reducing your plastic footprint in 2020.

According to The Economist, we now create 380 million tons per year of global plastic production. Since the 50’s only 9% of plastic has been recycled and another 12% has been incinerated. The remaining has been dumped into landfills, or our natural environment.

Eat A Whole Foods Plant-Based Diet

Fundamentally this one also means eat less convenience foods. Often, convenience processed foods are sold in plastic packaging.

Eating a fresh produce plant-based diet means getting your protein from sources such as lentils, beans, garbanzo beans (chickpeas). It can also act as a huge money saver, try purchasing these dried and see how much money you can save.

Supermarkets and grocery stores are also taking note and now making commitments to try and eliminate plastic packaging especially around fruit and veg. If they haven’t started putting something in place already, then it’s likely they will soon due to consumer pressure.

Use A Refillable Bottle

To cover your water needs in the office or at home also have a refillable water bottle instead of using single-use cups or bottles. The idea is that you never need to buy a bottle of water in a single-use bottle again.

Only Use Reusable Steel Straws Instead Of Plastic Straws  

Plastic straws somehow end up in our oceans and can take up to 200 years to decompose! They find their way into turtle’s noses.    It’s time we stop using them in restaurants, perhaps say ’no straw’ when you order.

Steel straws are brilliant to keep in the draw at home and are easy to clean. It can be a good idea to also carry one around with you for when drinking out. They are also better than plastic straws as far as straws go as they just feel more substantial than a plastic one. 

NO straws is also an option!!!!

Take Reusable Fabric Tote Bags Or Backpacks When Buying Groceries  

In the United Kingdom, customers are charged 5p per bag they take from the store. Canada is looking to ban them by 2021. San Francisco has started banning them all together.

Instead of using plastic bags, invest in fabric bags, backpacks or even a trusty wheeled shopping trolley. If you have a car, it can be a good idea to keep a bunch of spare fabric bags ready to go.   Also, it’s good to think further than just grocery shopping, carry all your purchases from electronics to toiletries in tote bags too.

 Use Soap Bars To Reduce Plastic Waste    

Making the switch from bottle to bar is inevitable in the fight against plastics.   Plastic shower and hand-wash bottles are used once and tossed away. There are lots of organic and natural scented soaps in the market that are both more environmentally friendly plus boasting that they have zero plastic waste.   They can smell nicer and feel more moisturizing to your skin than a gel from a bottle.

Bulk Buy Wholesale Products Such As Oats, Dried Lentils/Beans, Pasta and Rice

Many dried foods can be purchased wholesale. Not only is this much cheaper, but it means you’ll have to purchase it less often and you’ll reduce your plastic purchases.

Glass jars filled with the dried foods also look chic in your home either on the side or when you look in the cupboard and will look in freshness.

Buy Boxes, Not Plastic Bottles    

Purchasing juices, plant-based milks or laundry detergents? Opt for those sold in carton cardboard material over those in plastic. The cardboard options are much easier to recycle than plastic bottles, plus paper-based products decompose much easier. Even better would be to choose companies who source their cardboard sustainably or have a strong stance on deforestation.

Compost Your Plant-Based Waste

When eating a plant-based diet, much of your waste can be the scraps of the food itself.   For example, potato or squash skin, the ends of vegetables, orange or banana peel or the ends of a cucumbers. Rather than natural waste taking up space in your garbage or rubbish, why not get a composter and dispose there? This reduces your contribution to landfills. Then every once in a while, you can dispose of and give back to the soil. The ground and critters will be grateful for the addition as the natural waste helps soil to retain moisture, enriches and helps to suppress disease and pests. Composting also encourages the production of beneficial bacteria and fungi that breakdown organic matter to create humus, a rich nutrient filled material. Lucky critters, I guess.

Additional Ideas For Reducing Plastic

Do you have any other ideas to reduce plastic waste? Which one do you think will be the easiest to implement?

Let us know!