Happy Holidays from QCHC!
As we mentioned yesterday, we are celebrating 12 days of Christmas for a healthier new year at Queen City Health Center! We’re asking everyone to commit to making one thoughtful health change each day over the next 12 days, and we guarantee you’ll notice a difference in the way you feel. If you missed Day 1, you can still grab the recipe for a Gingerbread Cookie Smoothie right here.
Day 2: Try This Alkalizing Lemon Water Recipe Before Bed!
There is no denying the health benefits of turmeric. This Indian spice, also known as cur cumin has been proven as a strong anti-inflammtory agent and antioxidant. When consumed regularly, and in the right quantities, it can slow down aging, reduce your risk of developing cardiovascular disease and may even benefit cancer patients!
Adding turmeric to lemon provides an added bonus, since lemon is a naturally detoxifing and cleansing fruit. It activates your kidneys and liver to aid in cleaning out toxins systemically from your body and helps to alkalize your body as well!
Try adding this alkalizing lemon water recipe to your nighttime routine, for a better night’s sleep and an extra boost of energy in the mornings.
Recipe for Warm Lemon Water with Turmeric
- 1/2 lemon or 4-6 drops lemon essential oil
- 1/4 – 1/2 tsp of turmeric
- warm filtered water
- a dab of honey (optional)
- Squeeze the 1/2 lemon into a mug.
- Add the turmeric.
- Add warm water.
- Stir well.
- Add honey to taste, if desired.
- Keep spoon in the cup as turmeric will fall to the bottom so the drink will need to be mixed again.
Drink up! In addition to its many health benefits, this is also a great way to get more water into your system each day. This is important since most Americans suffer from dehydration.
Stay tuned for Day 3, to be posted tomorrow…
Be a good friend this holiday season! Click the buttons below to share this recipe with your friends.
Tis the Time of Year for Joy!
During this stressful time, remember to take care of you and your family. Don’t skip your adjustments and have the family checked if they haven’t been already. Also, don’t forget to be a great friend and recommend your friends to Queen City Health Center for holistic chiropractic care! They will thank you later…
This year, we are celebrating 12 days of Christmas toward a healthier 2016. Over the next couple of weeks, we’ll be posting one healthful action step that you can take to get on track to a healthier new year. Commit to making one thoughtful health change over the next 12 days, and you’ll notice a difference in the way you feel.
Day 1: Try this incredible smoothie for breakfast or lunch or create your own and include one superfood.
Ginger Bread Cookie Smoothie – Healthy Holiday Recipe
- 1/2 cup Full Fat Organic Coconut Milk [From the Can]
- 1/4 cup Vanilla protein powder 
- 1/2 tsp Cinnamon
- 1/4 tsp Ground ginger (or to taste)
- 1/2 tsp Butter extract (or vanilla extract)
- ½ Cup Organic Spinach
- 1/2 cup Water (Alter this according to desired consistency)
- 5-10 Ice Cubes (depending on how thick you like it, use less for a thinner consistency)
- 2-4 Stevia packets (or sweetener of choice to taste)
Directions: put all ingredients together in a blender and blend until smooth and creamy.
This healthy holiday recipe tastes just like a ginger bread cookie, but, it’s much healthier for you. Some people worry about putting spinach into their breakfast smoothie, but I promise you won’t even taste it! But you will get all the health benefits, and there are a lot. Remember the old cartoon Popeye? He wasn’t lying. He was definitely onto something special when it came to eating spinach every day. This incredible superfood is loaded with protein, iron, vitamins and minerals, all of which are important for skin, hair, and bone health. This leafy green is one of the world’s healthiest foods, and adding it to a smoothie is a great way to consume it because the other ingredients will mask its taste (that is, if you don’t like spinach… me personally? I love it. But to each his own!) It’s also a great way to get your kids to eat their leafy greens without them knowing.
Day 2 will be posted tomorrow, so stay tuned!
Be a good friend this holiday season! Click the button below to share this amazing recipe with your friends.
We’re celebrating 12 Days of Christmas at Queen City Health Center! Over the next 12 days, we’ll be challenging our patients, friends and family members to exercise one thoughtful health change toward a healthier 2016.
“Great things are done by a series of small actions brought together.” – Vincent Van Gogh
Many people fail to make healthy changes in their lives, because they try to do too much at once. Sometimes, success is brought about by committing to making a series of small changes each day until you cultivate new habits and a new lifestyle.
This season, we’d like to invite you to celebrate 12 days of Christmas by joining us in our commitment to get a head start on our New Year’s Resolutions. Why wait until January 1 to make a change? You can change your life right now, and it doesn’t have to be a long, grueling process. It can be challenging and fun all at once. Keeping it fun keeps you motivated, and staying motivated helps you stay active.
So will you join us in this challenge? Each day we’ll present a new “challenge” right here on the blog. Tt may be anything from a new healthy recipe to try, to a new workout to add to your exercise regimen. As we add new challenges, we’ll link to them here. That way, when the 12 days is over, you can rinse and repeat!
12 Days of Christmas Challenges
Day 1: Try this gingerbread cookie recipe.
Day 2: Drink alkalizing lemon water before bed.
Day 3: Exercise forgiveness.
Day 4: Do this pre-holiday workout!
Day 5: Stay hydrated.
Day 6: Learn and apply the health benefits of cinnamon.
Day 7: Do this holiday HIT training workout.
Day 8: Try this quinoa gingersnap cookie recipe.
Day 9: Make a healthy version of Christmas eggnog.
Day 10: Do this Christmas Tree workout!
Day 11: Keep breathing.
This recipe is the perfect mix of sweet and salty, and a healthy way to snack or do dessert! I’m calling it “Paleo Popcorn Cookies.” Next time you snuggle up on the couch with your significant other for a movie, substitute these for unhealthy microwave popcorn. I promise you won’t be disappointed!
Also, I made these recently and failed to take a picture of the finished product! If you decide to bake them and take a picture, send it to me at email@example.com and receive a 15% discount on a supplement of your choice.*
3 large over-ripe mashed organic bananas
1 teaspoon vanilla extract
1/4 cup macadamia oil
1 large free range egg
1 1/2 cups rolled oats
1/2 cup hazelnut meal
1 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/2 teaspoon all spice
1/2 teaspoon fine grain sea salt
2/3 cups crushed almonds (alternatives – walnuts or Valencia peanuts)
1 cup 90% dark chocolate chips (non-GMO)
1 1/2 cups organic popped corn (popped in coconut oil)
Preheat oven to 350F. Line two baking sheets with baking paper.
In a large bowl, beat egg until frothy. Add the bananas, vanilla and macadamia oil to beaten egg. Set aside. In another bowl, whisk together the oats, hazelnut meal, baking powder, cinnamon, salt and all spice. Add dry ingredients to wet ingredients. Mix to combine. Fold in the chocolate, nuts and popped corn.
The dough might appear looser than most cookies, but that is alright. Heap 1 tablespoon of cookie dough on to your palm and shape into small balls. Place about 1 inch apart on baking sheets. Bake for approximately 15-18 minutes until golden, swapping the baking sheet back to front once during the baking process. Remove from oven and cool on a wire rack. Will stay just fine in the fridge for a week in an air-tight container.
*Supplement must be purchased in person at the Queen City Health Center office.
I like to use this avocado chocolate mousse recipe as the base for the Dirt Pudding Cups I make on Halloween. Don’t like avocado? Don’t worry. You won’t even taste it! Avocado is a great source of healthy fat, and this recipe is the perfect way to get it into your diet. This recipe contains no processed sugar—only honey or maple syrup—so it’s also a great way to satisfy your sweet tooth. When your kids ask for dessert, make this, and serve it as “chocolate pudding.” They’ll never know the difference. 😉
2 medium-sized avocados, ripe
1 tsp. cinnamon (optional)
¼ c. cacao powder, raw
¾ c. honey, raw & local or maple syrup
2-3 tablespoons coconut oil
dash of sea salt
1 tbsp. vanilla
Cut avocado and remove seed. Spoon into a food processor or blender, all all other ingredients and blend together. Store in fridge until mixture cools into a pudding-like consistency.
This is a great drink recipe for the summer season and the perfect way to quench your thirst! Lavender and lemon are its two primary ingredients, and they are both naturally detoxifying. It’s also sweetened with stevia instead of sugar, so if you’re taking the 30-day no sugar challenge (or even if you’re not), this will satisfy your sweet tooth without the toxic affects!
3/8 tsp stevia **Can add more to sweeten
3 tbsp dried lavender
2 cups freshly squeezed organic lemons
6 cups purified/filtered water
1 lemon to garnish
Combine all ingredients and serve over ice.
This green mint smoothie is the perfect way to get your daily dose of organic, leafy greens. Made with organic banana, fresh mint and your favorite nut milk, it’s so good you won’t even taste the spinach or kale! Add 2 scoops of your favorite protein powder, and you’ve got the perfect breakfast or after-workout drink. 🙂
1 organic banana
1 cup organic spinach or kale
3-6 fresh mint leaves
3 cups coconut milk or almond milk
stevia to taste
Mix all ingredients together in a Vitamix® or blender until creamy and smooth!
Mmm … french fries. How many times are we tempted to order them at a restaurant. Pretty much any time we order a burger or a chicken sandwich, fries are our side of choice. These days, many people are turning to sweet potato fries as a “healthier” option, but whether or not they are actually healthier depends on a number of factors.
What makes fries so unhealthy? Most of the time, they are fried in unnatural, processed, hydrogenated oils like vegetable oil or canola oil. (Don’t let the name “vegetable oil” fool you – that stuff is actually made from rancid vegetables and unnatural fragrances to mask the horrible smell you’d likely get when opening a bottle. And there’s no such thing as a canola plant…)
This homemade sweet potato fries recipe uses grapeseed oil which is great for cooking, since it has a low smoke point. Oils that have a high smoke point, such as olive oil, turn into unhealthy trans fats when heated, so you want to make sure you use oils with low smoke points when cooking. Also, these fries are baked instead of fried, and seasoned with sea salt, cilantro and lemon zest. They have great flavor – so great, in fact, you won’t even be tempted to dip them in ranch dressing! And I highly recommend that you don’t.
Tip: These homemade sweet potato fries are great to serve with grilled grass-fed burgers!
4 medium organic sweet potatoes cut into ¼ match sticks
2 tablespoons grapeseed oil
4 tablespoons chopped cilantro
½ tsp Kosher sea salt
Preheat oven to 400 degrees. Lightly oil baking sheet. Combine oil, sweet potatoes, lemon zest, chopped cilantro and sea salt in bowl and gently toss. Place on baking sheet and put in oven for 35-40 minutes or until golden and crisp. For even baking, stir 1-2 times throughout. Serve immediately and garnish with parsley.
We all love pizza. But the combination of bread and mozzerella cheese can wreak havoc on our health, especially when eaten frequently. For anyone with gluten allergies, your options are pretty limited…
That’s why I love these cucumber pizza bites. They are a great snack or appetizer to serve at your next gathering and are much healthier than the frozen pizza bites you can buy at the grocery store. The ingredients are easy to come by extremely fast to prepare, which is great if you’re looking for a quick appetizer before your next meal.
Next time you’re craving pizza, skip the Papa John’s and make these instead. I promise you won’t regret it!
1 tablespoon grapeseed oil
3 organic cucumbers, cut into ¼-inch thick rounds
½-1 teaspoon Kosher salt, to taste
½-1 teaspoon black pepper, to taste
1/3 cup organic tomato paste
½ cup raw goat cheese crumbles
1 tablespoon Italian seasoning
Preheat oven to broil. Heat olive oil in a large skillet over medium-high heat. Working in batches, add cucumber and cook, flipping once, until golden, about 1-2 minutes on each side; season with salt and pepper, to taste.
Place cucumber rounds onto a large baking sheet. Top each round with tomato paste and raw goat cheese crumbles; sprinkle with Italian seasoning. Place into oven and broil until the cheese has melted, about 1-2 minutes. Serve immediately.
Not only is organic grass-fed beef much healthier for you than its mass-produced, hormone-injected alternative; it also tastes so much better. Anyone who has eaten grass-fed beef can attest to the difference. (It’s amazing how good food actually tastes when we don’t alter it!)
These burgers are meant to be eaten without buns… and trust me, they are so delicious, you won’t even miss the bread. The parsley adds amazing flavor. Not to mention, it’s incredibly good for you with its cleansing and detoxifying properties.
Next time you have a cookout, try this grass fed burgers recipe out. It’s certain to be a palette pleaser… and as you can see in the picture below, I had a great time grilling!
3 tablespoons coconut oil, divided
1 medium sweet onion, finely chopped (about 1 cup)
1 tablespoon vinegar
1 teaspoon fine sea salt
¼ teaspoon black pepper
2 tablespoons finely chopped fresh parsley
1 teaspoon thyme
1 lb. organic grass-fed ground beef
In a 9- or 10-inch skillet, heat 1 tbsp. oil and onion over medium heat until onions are transparent, about 5 minutes. Stir in vinegar, 1/8 tsp. salt and tiny pinch of pepper. Cover and reduce heat to low. Cook for 35-40 minutes, until onions are reduced and caramelized, checking occasionally and stirring to be sure they are not sticking. Cool completely.
In a rectangular or square pan, combine cooled onions, parsley, thyme and remaining 2 tbsp. oil. Stir well with fork. Top mixture with pieces of ground beef. Sprinkle the beef with the remaining ¾ tsp. salt and 1/8 tsp. of pepper. Mix lightly but thoroughly with hands or two forks. Separate into 4 equal pieces, each weighing approximately 4.8 oz. With wet hands, roll each between palms to form a ball, then flatten lightly with fingers to form patties about ½– ¾” thick. If desired, sprinkle each lightly with additional salt and pepper before placing on hot grill (450 degrees F). Grill about 3 minutes each side, then transfer to platter to rest 5 minutes. Burgers should be pink in the center after resting.
Serve on lettuce wraps with grilled veggies on the side!