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TABLE OF CONTENTS
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OFFICE UPDATES:
We will again be collecting for our Troops. The list of items
will be at the office.
Collecting will be from Nov. 1-19th. Toys for Tots is also
starting up. This list is also
at the office. Don't forget about the Strategies
for Healthy Living talk Dr. Jackie gives
on Mondays. The next one will be on
Monday Nov. 16 at 6:30 pm. Give Diane a call to reserve
your place. We are now on
Facebook. Contact us to become friends!
The hours for the week of Thanksgiving
are: Monday and Wednesday regular hours and open Tuesday afternoon.
In health,
Dr.
Jackie
Fight Colds & Flu with good soups!
CHARD & LENTIL SOUP WITH FALL VEGETABLES
When making this satisfying fall soup,
feel free to substitute ingredients according to what looks best in the market: Use the
white & light-green parts of two leeks in place of the onion; try a cup of cubed
butternut squash instead of the parsnips.
Prep time: 20 minutes
Total time: 1
hour 5 minutes
Serves 4
1 tablespoon unsalted butter
1 large onion finely chopped
2-3 cloves of
garlic
1 tablespoon fresh thyme leave
or ¼ tsp.of dried thyme
2 small
carrots, peeled and chopped I use a bunch of baby carrots cut in ½
2
small parsnips, peeled and chopped
1 cup French green lentils, rinsed and picked over
(about 10 oz)
1 small ripe tomato, seeded and chopped can use can of diced
tomatoes
1 ½ tsp of kosher salt I don't use
pinch of freshly ground
pepper
6 cups of water
1 small bunch Swiss chard, stems removed, cut into 1 inch
pieces. (about 2 cups)
Extra Virgin Olive Oil for drizzling
1. In a stock pot melt butter over medium heat. Add onion, garlic, thyme,
carrots, and parsnips; saute, stirring often, until tender, about 5 minutes. Add lentils,
tomato, salt, pepper and the water. Bring to a boil, reducing heat and simmer uncovered
until lentils are tender, about 40 minutes.
2. Add chard to soup and cook until
leaves are wilted and tender, about 5 minutes. Season with additional salt & pepper, if
desired. Serve with olive oil for drizzling.
HEARTY MINESTRONE
1/c cup Great Northern beans, soaked overnight in water & drained. For faster
soup
use 1 can of beans & simmer soup for about 1 hour. If using canned beans
omit 1st
step below.
1 T. olive oil
3-4 cloves of garlic
1 cup thinly sliced
onions
1 cup diced carrots I use 1 inch pieces
1 cup diced
celery I use 1 inch pieces
½ cup diced, peeled
potatoes I use 1 inch pieces
2 cups zucchini I
use 1 inch pieces
1 cup diced green beans I use 1 inch
pieces
3 cups shredded cabbage
1 ½ quarts. low-sodium vegetable stock and add
some water.
4 Italian plum tomatoes, peeled or 1 8 oz. can low-sodium
tomatoes with their liquid.
1 tsp. basil
½ cup elbow macaroni
I use ditalini
¼ cup freshly grated parmesan cheese (optional)
I usually add Swiss
chard also.
You can also add any leftover veggies to this soup at the end.
1. Put beans in a saucepan and cover in a saucepan and cover with 2 inches of water.
Bring to a moderate boil; cover and cook until beans are tender, about 40 minutes. Let
stand in cooking liquid until ready to use.
2. While beans are cooking, heat oil in a
large kettle. Add garlic & onions and cook over medium heat until the onions are tender
and golden, but not browned. Add the carrots and cook, stirring frequently, for 3
minutes. Repeat this procedure with the celery, potato, zucchini and green beans,
cooking each vegetable for 3 minutes. Add the cabbage. Cook stirring occasionally,
about 5 minutes. Add stock, tomatoes with their liquid and basil. Cover and
simmer for at least 3 hours only if using the beans that were soaked. Otherwise add pasta
and canned beans & simmer for another 10 minutes.
CHUNKY VEGETABLE PUREE SOUP
With crusty bread and a green salad, this can serve as a meal in itself.
Makes 8 hearty servings
3 Tablespoons unsalted butter
3 medium-large onions (about 1 lb.) sliced
2 leeks,
white portions and a little green, trimmed, halved lengthwise, washed well
and cut into ¼ inch thick slices
5 large carrots (1 lb) pared,
trimmed and cut into ¼ inch thick rounds
3 cloves of garlic, smashed
2 tsp. salt
1
small bay leaf
2 small turnips (about ¾ lb), pared, quartered lengthwise and thinly
sliced crosswise
3 thin parsnips (3/4 lb) pared, halved lengthwise and thinly sliced
crosswise
2 medium-size potatoes (1lb) pared, quartered lengthwise and thinly sliced
crosswise
4 cans (13 ¾ ounces ea) chicken or vegetable broth
¼ tsp. nutmeg
¼ tsp.
ground cumin
White or black pepper to taste
Pink of cayenne pepper
½ cup thinly
slice green onions with greens
1. Heat the butter in large pot (about 6 quarts) over medium heat. Add onion,
leek, carrot, garlic, salt and bay leaf, stirring to coat vegetables with the butter. Cover
pot, cook over medium heat, stirring occasionally, until vegetables are wilted, about 15
minutes.
2. Add turnip, parsnip, potato, chicken or vegetable broth and
nutmeg. Bring to boiling, stirring. Lower heat and simmer, covered until vegetables
are very tender, about 1 hour. Remove bay leaf.
3. Transfer about 2 ½ cups of the
vegetables with slotted spoon and 1 cup of the broth to a blender or food processor. Cover;
whirl until smooth puree'. Return puree' to pot; stir to combine. Soup may be made
ahead up to this point and refrigerated covered, until ready to use.
4. To serve:
Add the white or black pepper to taste and the cayenne
5. Just before serving,
remove soup from heat. Serve hot, sprinkling each portion with green onions.
Note:
This soup may need to be thinned slightly with additional broth or milk when
reheated.
You can add any leftover veggies.
WHITE BEAN AND VEGETABLE STEW IN RED WINE SAUCE
2 cups dried cannelloni or other white beans (about 12 oz.)
1 onion, peeled
2
whole cloves
8 cups water
6 tablespoons chopped fresh parsley, divided
½ cup
diced celery
½ cup dice carrot---I cut a bunch of baby carrots in ½ or 1/3
1 tsp.
salt
¼ tsp. dried thyme
2 bay leaves
2 cups thinly sliced leeks (2-3
leeks with some of the green)
2 cups (1 inch) cubed chopped peeled celeriac (celery
root)** or 2 cups sliced celery
1 cup (2 inch thick) sliced carrot
¼ tsp. black
pepper
2 garlic cove, minced
4 tablespoons chilled butter or stick margarine
divided
2/3 cup diced shallots
1 cup dry red wine
1. Sort and wash beans; place in
a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil and
cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain beans and discard
soaking liquid. Return beans to pan.
2. Cut onion in half. Stud one onion
half with cloves; dice remaining onion half. Add clove-studded onion, diced onion, 8
cups water, ¼ cup parsley, ½ cup diced celery, and next 4 ingredients (diced celery through
bay leaves) to beans; bring to a boil. Cover, reduce heat, and simmer 30
minutes. Discard clove-studded onion and bay leaves. Add leeks, celeriac, and
sliced carrot; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until sliced
carrot is tender. Drain bean mixture in a colander over a bowl, reserving 1 ½ cups
liquid. Return bean mixture to pan. Stir in pepper and garlic.
3. Melt 2
tablespoons butter in a medium skillet over medium heat. Add shallots and saute 3
minutes. Add wine and bring to a boil. Reduce heat and simmer until liquid almost
evaporates (about 8 minutes) Remove from heat. Cut 2 tablespoons butter into small pieces
and add wine mixture, stirring until well blended. Gently stir butter mixture into
bean mixture. Stir in reserved cooking liquid and simmer gently for 5 minutes.
Garnish with 2 tablespoons of chopped parsley. Yield: 6 servings (serving size 1 ½
cups)
**NOTE: Celeriac (she-LER-ay-ak), also called celery root, is a knobby brown-
skinned root vegetable that can be found in most markets from September through May.
You can substitute regular celery if you prefer a milder flavor.
The Benefits of a Strong Immunity
No one likes getting sick and we like it even less when it's our children. The question
is, how do we avoid getting sick? How can we be sure that the latest "bug" going around
isn't going to hit every member of our family? The answer is a healthy immune system.
What is the Immune System?
The immune system is the body's natural
defense against germs, bacteria or other illness causing foreign invaders. When an antigen
or infecting organism enters the body the immune system begins to create antibodies to
fight off the illness or disease.
Once this antibody has been created a person is typically immune from further infection,
because a strong immune system has a capacity to remember the antibody and reproduce it
rapidly to overcome the beginning stages of the illness.
What are the dangers of a weak immunity?
Clearly the first and most obvious danger is that we are more susceptible to illness
once we've been exposed. However, there is the additional concern that once we have
succumbed, we will find it more difficult to fight off the infection and will remain sick
longer.
A typical cold shouldn't last more than 3 or 4 days, but someone who is not living a
wellness lifestyle and suffers from a weakened immune system could be ill for up to a week.
Does my diet affect my immunity?
The fact is that many of our daily choices can weaken our immune system, and the most
critical is our diet. Research has proven that a diet high in bleached flour, salt and
sugar can weaken our immune system leaving us susceptible to infecting organisms.
Perhaps most surprising is the negative effect that dairy can have on our immunity.
While milk contains calcium and magnesium, which are vital nutrients for our body, and
dairy products tend to be rich in Zinc, the extra work required by our body to digest these
complicated proteins and milk-sugars wear out the body.
Additionally, according to the American Academy of Allergy, Asthma and Immunology, cow's
milk is the leading cause of food allergies in children. It has also been proven that milk
creates mucus which can lead to respiratory problems that may include chronic coughs and
asthma as well as frequent sinus infections and ear infections. This is why many healthcare
professionals suggest and agree that reducing or eliminating milk and dairy products from
your diet completely will positively affect your immune system.
Equally beneficial is a diet rich in vitamins and minerals. These immunity boosting
foods include but are not limited to the following:
. Vitamins A, C, E,
Beta-Carotene and Selenium are antioxidants, which are part of our body's
natural
defense mechanism, and are consumed in fruits and vegetables making special note that
the darker green the vegetable the more rich it is in vitamins and minerals.
. The mineral Zinc is important because of the role it plays in increasing our
resistance to infection
and is found in red meats and eggs.
. Magnesium is another important mineral and is available in legumes.
Does sleep affect my immunity?
Recent clinical studies have found that sleep plays a crucial role in a properly
functioning immune system. A lack of proper rest can actually cause the same alterations to
our immunity as those caused by depression and alcoholism.
Making sure that you and your entire family get enough rest each night will positively
affect your immunity. Busy lives and over-scheduling our children can make this seem
impossible, but the following chart is the recommended hours of sleep necessary to keep you
and your family healthy.
AGE Total Hours
Sleep Naps in Hours
6 Months 14-
15 3-4
1-2 Years 13-14
1-3
3
Years 12-13
1
4 Years 11-
12
no longer naps
5-9
Years 10-
11
no longer naps
10-15
Years 9-
10
no longer naps
16+ Years apporx.
8 hrs. no longer
naps
"Our bodies have an inborn ability to heal themselves;
our immune system is our.
natural defense against illness."
How does exercise affect my immunity?
A sedentary lifestyle that has us or our children sitting for hours at a time in a
stuffy house,
office or classroom can negatively impact our immune system.
The first risk we run, obviously, is that bacteria and viruses have nowhere to go in an
enclosed
space, and so, will quickly settle on us as their host. The second factor to
consider is,
when we are up moving around, we are breathing deeper, opening our lungs
and getting
more oxygen to the cells of our body.
Making a conscious effort to move your body daily will strengthen your immunity. It
doesn't
have to be a trip to the gym; simply getting outside for 30 minutes a day to
walk around
the block can positively impact your health and boost your immune system.
The Chiropractic Factor
The nervous system is made up of the brain, spinal cord and nerves; it is this system
that controls
all the other systems of your body, including the immune system. When the
vertebrae in your
spine are even slightly displaced, this can cause nerve interference
(vertebral subluxation).
The concept of treating disease in conventional medicine overlooks the importance of
prevention.
Utilizing Chiropractic care is preventative instead of reactionary.
Consider this example: it's
more sensible to maintain your car rather than drive it
into the ground and have to fix it
when it's broken down. Wisdom would say to change
the oil rather than wait until your engine
has seized and the same could be said of our
bodies.
Our bodies have an inborn ability to heal themselves; our immune system is our body's
first and most natural defense against illness. When we maintain our nervous system this
keeps all of our systems working at their optimum efficiency.
Thomas Edison once said, "The doctor of the future will give no medicine, but will
interest
his patients in the care of the human frame, in diet, and in the cause and
prevention of disease."
It is when we choose to take care of our body as a whole that
our body more
effectively takes care of us.
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