Wednesday, November 14, 2012

Healthy Recipe - Lazy Weeknight Cabbage Rolls

Not sure about your household but we are short on time most days so here is our Lazy Cabbage Roll Recipe (No Rolls Required). We will skip the rolling to save time and also use the slow cooker to help all the ingredients soak up more flavor, but I have also made this dish on the stove top if I am in a pinch. So here we go...

Lazy Weeknight Cabbage Rolls

1/2 cup rice (brown)
1/2 head of cauliflower (roasted)
1 head of cabbage (roasted)
1lb ground meat (We use Turkey)
1 can of fire roasted diced tomatoes
1/2 medium onion (chopped)
1Tbsp Herb seasoning (Mrs. Dash)
Salt & Pepper
2 cans diced tomatoes
1 Tbsp Cane or Brown sugar
1 tsp minced garlic
1 tsp sea salt

Sauce -
Combine your Sauce ingredients in blender and blend until desired smoothness. (I like mine a little chuncky)
Filling -
Roasting Veggies Steps:
1. First you will roast your veggies. (If you don't want to do this you are welcome to boil them instead). Preheat oven to 400 F and lightly oil a sheet pan (I use olive oil). Slice cabbage into 1/2 inch thick wedges and cauliflower into flat pieces or florets.
2. Arrange cabbage and cauliflower on baking sheet and season with salt and pepper if desired.
3. Place pan in the oven for 15-20 minutes until all veggies have a nice roast
4. Once cauliflower is roasted chop finely and add the filling mixture below.
The Rest of the Filling Steps:
5. While veggies are roasting combine your meat, can of diced tomatoes, chopped onion, brown rice and seasoning in a large bowl.
Slow Cooker Prep:
6. Place 1 cup of sauce in the bottom of your Slow Cooker.
7. Layer roasted cabbage on top of sauce layer.
8. Cover roasted cabbage with meat mixture.
9. Repeat layering sauce, cabbage and meat. Last layer should be remaining sauce and a 1/2 cup of water or stock.
10. Secure lid on Slow Cooker. Select Low Heat for 6 hours.

Sunday, July 8, 2012

Make Eating Healthy Fun!!

Make Eating Healthy Fun for you and your Family!
Get creative and try to get a variety of 
vegetables & fruits in your diet.

Have kids take the fruits and vegetables and write their names. 
A great alternative to unhealthy vegetable dip is to substitute Fage Greek Yogurt in place of the Sour Cream. Use cookie cutters on the softer fruits like watermelon. 
Get fit, lose weight, be healthy, and be a good example to your kids by making small changes that over time have big results. 
For more healthy tips visit:

Special thanks to our guest posterTosha from! Visit her blog for more health and fitness tips.
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Wednesday, June 20, 2012

Proper Hydration

One of my childhood friend’s mom, always would preach to us about the importance of drinking water when we were playing outside in the heat and humidity.  She would say that “water is good for the soul.”  After my training and personal experiences, I would have to agree that she may have been on to something.

By the time you are thirsty, your body is already dehydrated. Once dehydrated, endurance is diminished, strength can drop, and the effect can last into the following day(s). Instead of relying on a signal, drink water at regular intervals regardless if you're thirsty or not.

When I was playing college football, the athletic trainers monitored our weight 4 times per day during two-a-day practices.  The reasoning was the possible health risks (people have died due to heat exhaustion), risk for injury (strained muscles), and lack of performance (endurance and mental clarity).

Total water intake at the reference level of 3.7 liters for adult men and 2.7 liters for adult women per day covers the expected needs of healthy, sedentary people in temperate climates.

Very active individuals who are continually exposed to hot weather often have daily total water needs of six liters or more, according to several studies.

Water has many health benefits. Health benefits include:

·         Healthier skin - dehydration can lead to dry, scaly skin
·         Healthier joints - increase synovial fluid
·         Healthier mind & body - brain is mostly made up of water
·         Aides In Weight Loss - water can suppress the appetite naturally and increases the body's ability to metabolize stored fat
·         Increases Energy - It is the medium for reactions involved in production of energy

The average amount of water lost per day includes:
  • 16 ounces through respiration (average)
  • 16 ounces through invisible perspiration (more if sweat is visible)
  • 48 ounces through elimination
Causes of water loss:
  • Caffeine/alcohol consumption
  • Increased stress
  • Hot, humid environments
  • Increased physical activities

Compliments to water:

To lower blood pressure, blunt the effects of salt, and reduce the risk of kidney stones and bone loss, adults should consume 4.7 grams of potassium per day.

Calcium:on (more if sweat is visible)
Calcium has a number of health benefits.  However, one of its most critical and overlooked benefits is its relationship with water and muscular contractions.  Inefficient muscle contractions or muscle cramping/spasms can often be related to a lack of calcium in your diet.  Without the proper level of calcium in the system, water and other nutrients cannot move through the proper channels.


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