Grocery stores and farmer’s markets are exploding this time of year with an abundance of fresh, colorful vegetables. Take advantage of all that flavor with this simple recipe. You can easily customize it according to taste, allergies and what looks particularly good at the store.
Clean, peel and chop your favorite variety of vegetables. For the most flavor and nutrition, try a combination of colors. Broccoli, pea pods, sweet potatoes, carrots, bell peppers, asparagus, squash, green beans, red onion and mushrooms….all of these work wonderfully. Toss in a couple tablespoons of olive oil or coconut oil along with any combination of seasonings. I like a few drops of soy sauce with fresh ground pepper, garlic, oregano and thyme. For added texture and protein, try adding a handful of cashews, walnuts or chopped firm tofu. Place a cup of the mixture in the center of a 12-inch sheet of parchment paper. Fold the parchment paper on all sides, to make a 4-inch square. Be sure to make multiple folds, so the pocket stays closed. Bake at 350 degrees for 20-30 minutes, depending on how crisp you like your veggies.
This is an easy addition to your summer dinner party, since you can assemble the pockets ahead of time and just pop them in the oven when guests arrive. If you are creative, fold the parchment in different shapes for added fun.
The oil from cold water fish is very high in omega 3 essential fatty acids. Omega 3s are the “good fats” that keep our blood vessels and tendons elastic, decrease inflammation and prevent blockages in the heart and brain. Omega 3s contain EPAs and DHAs. EPAs are best when used as anti-inflammatories and DHAs are best for brain health, especially improving memory and attention deficit disorders. Omega 3s are also found in oils such as flax, walnut and hemp, however, fish oils are the only omega 3s that also work as natural anti-inflammatories. As a chiropractor, fish oil is the form of omega 3s that I strongly recommend. For quality, as well as potency, I recommend both Metagenics EPA-DHA 500, as well as Standard Process Tuna Omega 3 (which also comes in a rather pleasant chewable form). I suggest 2,000mg-4,000mg per day. Fish oils are not to be used by patients on prescription blood thinners, because it decreases blood clotting and can conflict with your medication.
I am not a fan of most over the counter fish oils. The common, mass produced brands are typically from farm raised, factory fish houses. This is where thousands of fish are raised in very small tanks. To keep the fish from becoming diseased in these cramped quarters, the water is treated with multiple chemicals, antibiotics and fungicides. Oils trap toxins and the unused oils in our bodies, as well as the bodies of animals, get stored as fat. Eating farm raised fish, and especially using the oils, is very toxic and potentially harmful to our nervous system.
Dr. Cathy is currently enrolled at the Cincinnati Yoga School and will be nationally certified as a yoga and meditation instructor in September. This has been an amazing adventure as she has personally experienced the numerous benefits of yoga. Many patients have stress as the root to their physical symptoms. Taking a short break each day to focus on alleviating this stress can be tremendously healing. By combining her experience and knowledge from her years as a chiropractor, with her experience and knowledge of yoga, she will specialize in “therapeutic yoga”. Yoga can be easily modified to meet an individual’s needs, so it is perfect for older patients or anyone with any physical limitations such as arthritis, joint replacements, balance difficulties, etc. Dr. Cathy will be offering a variety of therapeutic yoga classes in the community. Please inquire in the office for individual or group classes.
Thank you for 25 amazing years!
We hear it all the time…”time flies when you’re having fun”. Well, I have obviously been having a blast! I am baffled and amazed that I have been in practice for 25 years this July. I vividly remember receiving my job offer when I was in training in New Orleans. I immediately called my parents in Chicago to ask their permission to take this opportunity in Florence, Kentucky. I accepted the position, believing that it would only be for one year. It was meant to get my toes wet and learn how to run a practice, something not taught in school, before returning to my hometown. In truth, I ended up falling in love with the warmth and beauty of Northern Kentucky, the arts and dining of Cincinnati and most importantly, you all….or, as the water tower says, ya’ll. One of my favorite memories is my first Christmas here. It was a mixture of homesickness and awe at the never ending amounts of cards, cookies and gifts that I received from patients. It was then that I knew I had found a new home and my toes were more than wet, they were sunk in the Ohio River. Regardless of how homesick I was, you, my patients and staff, became my family. There obviously have been challenges along the way, especially with the ever changing insurance rules and regulations, but I still love to walk in the doors of my office every single day. That in and of itself, is an incredible feeling. I appreciate the opportunity to help you and I know what an amazing honor it is. To say “thank you” seems so little, but I hope you know how deep those words run. I am truly grateful and look forward to another year ahead.