Simple Tasty Chili

Simple Tasty Chili – nothing beats a bowl of hot chili on the cold Canadian prairies!


1 Tbsp Avocado Oil

½ cup onion, chopped

½ cup celery, chopped

2 cloves garlic, minced

1 cup green, yellow or red pepper, chopped

1 can kidney beans or black beans (limit if going Keto)

1 cup of mushrooms, chopped

1 tsp oregano

2 tsp chili powder

2 tsp ground cumin

1 tsp Himalayan salt

18 ounce can organic crushed tomatoes
1 – 1 ½ pounds of ground bison, grass fed beef, or ground turkey




In a large skillet melt oil and sauté onions, celery, garlic, and peppers until onion is translucent, 3-4 minutes. Add ground meat, oregano, chili powder, and cumin, continue cooking, stirring frequently, for 5-6 minutes. Pour salt, mushrooms and tomatoes into the pot. Cover, reduce heat and simmer for a minimum of 1 hour for best flavor.



  • Slow cooker meal: follow the first two steps to cook up the meat, then add to the slow cooker with the remaining ingredients and set on low to simmer for the day till supper time.
  • Add more fat by blending up your tomatoes with a whole avocado that has been deseeded
  • Spice it up with some hot chili peppers.
  • Need to clean out your fridge, experiment with putting in different vegetables (with picky kids, just blend those vegetables with your tomatoes to hide them!).



Crockpot Shredded Chicken

Crockpot Shredded Chicken

What a great dish to have on hand for a quick go-to lunch or dinner!

5 min 2 hours 8
Prep Time Cook Time Servings


What you need

  • 4 chicken breast (average 7oz each)
  • ½ onion (sliced ½” thick)
  • 1 cup chicken broth
  • ½ teaspoon pepper
  • ½ teaspoon Italian seasoning
  • Fresh herbs of your choice


  1. At the bottom of the crockpot, layer onion, chicken breast, seasonings and herbs. Add broth.
  2. Cook on high for 2.5-3 hours (or on low for 5-6 hours).
  3. Using 2 forks, shred chicken. Stir in some of the juices/broth.

Green Smoothie

Green Smoothie

Needing a lunch that will travel with you, smoothies are great for that!
(to create this for Recipe Night, just add them in Dixie cups for a green juice shot)

5 min 1 min 2
Prep Time Uncooked Time Servings


What you need

  • 2 cups of water
  • 2 cups greens (kale, spinach, parsley, collards, swiss chard, etc)
  • 1/4tsp turmeric powder
  • ½ inch fresh ginger root
  • Pinch of black pepper
  • ½ lemon peeled
  • 1 cup fresh or frozen berries (eliminate if your Keto)
  • 1/4 – 1/2 scoop NaturePro Grass Fed Whey Protein


  1. Tightly pack 2 cups of leafy greens in a measuring cup and toss into blender.
  2. Add water and blend together until all leafy chunks are gone.
  3. Add the rest of the ingredients except the protein and blend until smooth.
  4. Add the protein and bled until just mixed.
  5. Pour into a cup and enjoy!

Chocolate Power Smoothie

Chocolate Power Smoothie

Back To School Morning Power Boost

2 min 5 min 2
Prep Time Uncooked Time Servings


What you need

  • 200ml cups water
  • 1 handful of organic spinach
  • 1 Tbsp organic raw cacao powder
  • 1/4 scoop of NaturePro Grass-Fed chocolate whey protein
  • 1 tsp Organic chia Seeds
  • 1/2 tsp cinnamon
  • 1/4 Avocado
  • 1/2 cup fresh or frozen raspberries (eliminate if your Keto)



  1. Blend all ingredients until smooth. Add a handful of ice and add additional water until you achieve your desired smoothie consistency.


Fact: Raw Chocolate is high in magnesium & other minerals. Along with being a great source of antioxidants!

Cowboy Caviar

Cowboy Caviar

A fresh, simple dip that can be thrown together in under 15 minutes! This Cowboy Caviar makes a great side dish for any occasion and can be used in so many different ways!

10 min 0 12
Prep Time Cook Time Servings

What you need

  • 3 Roma tomatoes seeds removed, diced
  • 2 ripe avocados diced
  • 1/3 cup red onion diced
  • 1 15oz can black beans rinsed and drained
  • 1 15oz can black-eyed peas rinsed and drained
  • 1 ½ cups peas
  • 1 bell pepper diced (whatever colour you prefer)
  • 1 jalapeno pepper (seeds removed, diced into very small pieces)
  • 1/3 cup Cilantro finely chopped (if you’re into that!)
  • Dressing Ingredients
  • 1/3 cup olive oil
  • 1 Tablespoons fresh lime juice
  • 2 Tablespoons red wine vinegar
  • ½ teaspoon salt and pepper
  • ¼ teaspoon garlic powder
  • Lettuce wraps


  1. Combine tomatoes, avocado, onion, black beans, black-eyed peas, peas, pepper, jalapeno pepper, and cilantro in a large bowl. Toss/stir well so that ingredients are well-combined.
  2. In a separate bowl, whisk together olive oil, lime juice, red wine vinegar, salt, pepper, and garlic powder.
  3. Pour dressing over other ingredients and stir/toss very well.
  4. Keep refrigerated. If not serving immediately, be sure to toss/stir well before serving.

Avocado Hollandaise

There is something about Eggs Benedict and that delicious Hollandaise sauce that I find irresistible.  Whenever we are at a hotel for breakfast, I always order it.  Rarely am I disappointed!  As we are trying to increase our healthy fat, and decrease our carb intake, this is a great breakfast/lunch alternative that fits our plan.  Remember, the English Muffin part of the traditional recipe is left out (for obvious “carby” reasons).

  •  1/2 very ripe medium Hass avocado, peeled and chopped
  • 2 teaspoons fresh lemon juice
  • 1/3 cup hot filtered water
  • 2 tablespoons extra-virgin olive oil
  • Kosher salt
  • Freshly ground pepper

Use it howerver you want, on whatever you want!

  • Poached eggs, for Eggs Benedict
  • Try with a fistful of wilted spinach, Bacon, Asparagus…

How to:

In a blender/Vitamix, combine the avocado and lemon juice with 1/3 cup of hot water. Puree until smooth in texture, roughly 2 minutes, scrape down the side of the bowl occasionally. With the machine on low, drizzle in the olive oil and puree until combined. Season with sea salt and pepper. Serve the hollandaise warm over poached eggs, asparagus, or whatever your heart desires!

Headaches are no fun on a sunny day!


Have you experienced one of those “mind crushing, temple pounding headaches”? Has it ever been too sunny, and you wished your sunglasses blocked the same amount of light as a welders mask?  Do you remember the pain starting in the back of your neck, then spreading through your head to the back of your eyes? Has the throbbing ever become so intense that it became hard to function? Have you ever been told you are having a migraine?

If have you have experienced this debilitating pain, you’re like millions of Canadians, suffering from headaches or migraines. What many don’t know, and what I hope you will discover, is that a safe and effective corrective care may provide lasting relief. 

A skilled chiropractic adjustment may be your answer to a normal, effective life. The intelligence behind a chiropractic treatment lies in the chiropractor knowing where to find the block, or subluxation, combined with a body-friendly adjustment.

Medical science validates that your nervous system provides essential energy to all of your organs. Your brain being the central organ in your entire body needs to be supplied with sustained nerve flow. Misaligned vertebrae can irritate the sensitive nerves and block crucial information to your brain. The necessary feedback, from body-to-brain is broken by these misalignments (subluxations).

Corrective adjustments to the subluxated segments are performed every day by chiropractors, giving patients pain relief. The unique, and complicated condition, known as migraine headaches, still have an unknown etiology. What is known and proven to provide relief that surrounds this exhausting condition, is a skilled chiropractic adjustment.

As you know, the migraine cascade may include nausea and vomiting, dizziness and loss of appetite. These accompanying symptoms, along with visual disturbances, leave your body feeling numb and fatigued. Are you tired of experiencing a barrier to life?

Let’s look a little deeper into how corrective care has helped thousands of people. Have you ever seen a flickering lightbulb? If the wire that supplies the lightbulb is misaligned, or frayed, it’s obvious that the bulb is losing energy.


Just like the kinked wire to the light bulb, when your body’s nerves are knotted your organs, are constantly depleted. Free flowing nerve energy provides electrical nutrition to every organ and ultimately every cell in your body. How do you feel when you are hungry, and your stomach is growling? This is how your organs feel when they are starving. Your brain interprets hunger as pain.

Free flowing nerve energy may provide freedom from pain and your ticket to living a normal, vibrant life. A skilled chiropractor analyzes your body like a blind person reads braille. They identify areas of tension, inflammation, and misalignment, and relieve it with gentle adjustments.

A corrective care chiropractor is not merely intent on getting rid of the offending headache, or symptom, but to improve the overall function of the person. Therefore, it may be necessary to have some frank discussions about vital nutrition, exercise, ergonomics, and specific home stretching programs.  In this busy world, it is important that we create an easy-to-follow protocol for your health improvement needs.

Do you want to experience abundant life without the anchor of poor function? Relief from headaches and migraines is a reality. You can live a vibrant life the way you were meant to experience it. If you would like to schedule a consultation or evaluation please call the office or click the button below.

Book Your First Appointment

Jessica quickly had reduced frequency and duration of her migraines when starting in our office!


Here is a review from one of our happy patrons!

I have been a migraine sufferer for years, knowing good health and mental wellness was important, I did not realize how important your spine was.  This clinic was the perfect fit!  The assessment of my spinal situation was amazing and very informative. An adjustment plan was put into place, as well as stretches for homework!!  This clinic is by far, a lifesaver!!  I followed the instructions from Dr. Dave and it changed my life.  I experienced 80 percent fewer migraines!!  The front staff make each visit pain free with the ability to bring my kids.  I strongly suggest a visit!




Gardening = Exercise (treat it like a workout)

Gardening, though a relaxing activity, is still considered exercise!  I doubt you would go to the gym and start doing weighted squats without warming up or stretching, but most people don’t warm up before digging in the soil or lifting trays of plants.  This is the true embodiment of the “weekend warrior”.   They do very little through the winter months, then go hard on the weekend with their shovel!  These people dive into their activity without properly warming up, stretching, cooling down, have improper ergonomics, and continue to work through pain, and then they are in a great deal of pain by the time Monday comes along.  

Getting in the garden is a great way to get outdoors and stay active without having to go to the gym.  Raking and carrying leaves helps build endurance and strength while pulling weeds and other tasks can help to maintain and improve flexibility.  Gardening is not only good for the body physically, but also mentally.  Getting outside to garden is a great way to de-stress from work, technology and other things that complicate life.

Gardening injuries can include traumatic injuries. Commonly from improper tool use and repetitive stress injuries (RSI) from repetitive work, many times due to improper form.

Common Repetitive Stress Injuries:

  • Back injuries from heavy /improper lifting
  • Hands/arms/shoulder pain
  • Knee pain


  • Warm up/Stretch BEFORE
  • Know your limits
  • Use a wheelbarrow/cart/friend to help carry heavy loads or make frequent trips if working alone
  • Stay hydrated
  • Lift with your hips, not your back
  • Alternate sides when raking, hoeing, etc.
  • Take frequent breaks
  • Pace yourself
  • Don’t work through the pain
  • Use long-handled tools to avoid kneeling, bending, or squatting
  • Alternate tasks in the garden/yard (kneeling work for 20 minutes, standing work for 20, etc.)
  • Cool down post gardening
  • Never bend and twist; always “square up” your hips and shoulders
  • Don’t sit/lay down for extended periods post yard work.  Warm muscles are pliable and will mould to whatever position you cool down in; ie: a chair

To minimize injury

  • Foam tubing for garden tools
  • Dig weeds from a standing position (various alternatives available online)
  • Use long-handled tools
  • Use the right size tool for you; smaller hands need smaller tools
  • Choose lightweight tools whenever possible
  • Stop working immediately if you think you injured yourself, don’t continue to work!
  • Seek chiropractic treatment to address any structural or joint pain; the sooner after injury, the better
  • A chiropractor can also suggest different ways to modify your positioning, specific to your injury and activity
  • Avoid laying on the couch/bed for prolonged periods after intense work/possibly injury

If you want to sail through the gardening season or get your body functioning the way it should, book an appointment and find out just how great your health could be.

Book Your Appointment HERE

Dr. Dave

Updated August 9/2018

Byfuglien Steak Bites

Byfuglien Bites

 Get your taste buds ready for a flavour smackdown!


  • 2 tablespoons (30 ml) finely ground coffee
  • 1 tablespoons (30 ml) sea salt
  • 1 tablespoon (15 ml) chilli powder
  • 1 tablespoon (15 ml) paprika
  • 1 teaspoon (5 ml) ground cumin
  • 1 teaspoon (5 ml) ground black pepper
  • 1 teaspoon (5 ml) cayenne pepper
  • 1/2 teaspoon (2.5 ml) garlic powder
  • 3 steaks – cubed (or whatever meat you want to taste incredible)  Ideally the meat should be Grass Fed, Free Range, Organic.

Byfuglien Bite Preparation

  1. In a bowl, combine all the ingredients.  Stir.  Set aside.
  2. Preheat the grill, set the burners to high.
  3. Shake the cubed steak in the bowl of rub until evenly coated. Let stand for 10 minutes. Reduce the grill’s heat to medium.
  4. Either, thread the steak bites onto a skewer, or cook on a cooking mat.   Cook until the desired doneness.  Steak can also be cooked prior to cubing (Sous Vide).
  5. Serve with a salad, or vegetable side (grilled asparagus!).

If you don’t find these absolutely delicious, you need 2 minutes in the sin bin!

Does Your Spine Have Termites?

If I told you your spine has termites in it, you would likely freak out a bit (a lot!) and then do whatever possible to get rid of them. Yes? Well, you can relax, because you don’t.  However you may have something very similar going on, and like the initial infestations of termites, you won’t know it.  Termites account for more annual home damage costs in the state of Florida than all weather-related damages in that state combined. Termite inspectors describe houses in Florida as either a home with termites or a home that will eventually get termites. If Floridians are not on top of the termite problem, their house may end up on top of them!

The termite analogy is quite comparable to the issue of poor posture. The modern world creates an almost unavoidable environment for posture problems. Physiologically, you are a hunter-gatherer displaced through time.  You have the tools to run marathons, lift heavy things, climb, pull, jump, throw.  All of those tools are there for you to survive in a different world than we live in now.  But today, the activity we spend most of the time doing is sitting, the only hunting we do is trying to find the @ symbol on our keyboard!  Technology leads the assault on proper posture with phones and computers creating problems at alarming rates. Termite damage begins away from prying eyes and inflicts substantial damage by the time warning signs begin to surface. The internal deterioration of the spine also begins slowly before increasing exponentially over time. Unhealthy habits include sitting, staring at a computer screen and looking at cell phones for hours each day.  This translates into an accumulation of signs and symptoms that signal a dangerous living situation for the structural and functional support of the body.

People tend to blindly acknowledge that poor posture contributes negatively to overall health, yet few understand the dramatic extent of the damage on the entire human organism. Most of the public tends to assume the consequences of poor posture manifest in back pain or cosmetic issues like a slumped appearance. Scientific research proves musculoskeletal damage results in far more damaging consequences.

Normal Curve

A Study published in the Archives of Internal Medicine followed more than four thousand men for over 20 years. The results had shown the men who had lost over 3 centimeters in height due to poor posture over that time experienced a 64 percent higher risk of developing coronary heart disease. Proper posture directly impacts the intimate relationship between the spine, nervous system function, and cardiovascular health. The health of the heart and other organs improve dramatically when the nervous system functions at optimal levels. Evidence also shows poor posture proves detrimental to organ health. Proper alignment of the spine provides an added boost to the health of every individual.

Posture problems cannot be corrected by simply focusing on sitting or walking in an upright manner. The research proves when getting to the root of posture problems it requires evaluating and addressing spinal alignment and movement. Chiropractic care improves posture and positively influences the central nervous system. The overall effects of a healthy nervous system radiate through subsidiary systems which control immunity, digestion, breathing and much more. Millions of people seek treatment for symptoms which are a direct result of interference in the nervous system. Pharmaceutical drugs and medicines enter the body to treat those symptoms although never address the source or cause of the problem. Chiropractic focuses on the optimal positioning and functioning of the spine and brain. Removing symptom-causing interference from the nervous system by adjusting the spine allows the body to communicate with itself and promotes healing and optimal function at the source.

The link between poor posture and chronic disease physiology leads tens of thousands of people to Chiropractic care as a primary health care provider. Better education and evidence-based research prove that establishing a relationship with Chiropractic care makes for a healthier society and a brighter tomorrow.

Archives of Internal Medicine December 11-25 2006 “Height loss in older men: associations with total mortality and incidence of cardiovascular disease?”
 SG Wannamethee, AG Shaper, L Lennon, PH Whincup