Nutrition & Recipes

“LET FOOD BE THY MEDICINE, AND THY MEDICINE BE FOOD.”                     – Hippocrates

Proper nutrition is a cornerstone to optimal health.  Mounting research points toward the foods we consume as being a main culprit behind inflammation and disease. The phrase, “garbage in – garbage out” holds true here in more ways than one. No matter what point on the path to optimal wellness we may find ourselves, we can always improve.  This section is devoted to providing members of the Clarke Chiropractic and Wellness community with simple tips to make improvements in daily eating habits AND (after popular demand) with recipes for nutritious AND delicious options, mostly provided by my beautiful wife, Ashley. Remember, nutrition is just one piece of the puzzle.  A properly functioning nervous system and balanced musculoskeletal system are also essential to your health.  Dr. Rich and Clarke Chiropractic and Wellness are here to assist you on all three levels. Enjoy the recipes and we’ll see you soon.


9/12/14                                                                                                                                 Wild Tuna Salad Wrap with Sweet Potato Chips                                                                                                                            Follow link for more info:

Tuna wrap

6-6-14                                                                                                                                Open Faced, Grain Free, Grass Fed Burgers                                                                                                               Follow link for more info:

photo 3


5-22-14                                                                                                                         Grass Fed Beef Stir Fry With Kelp Noodles                                                Follow link for more info 5


Black Bean Chili with Butternut Squash
Follow link for more info


Italian Pork and Beef Meatballs
(with an additional “cheat meal” twist at the end) 🙂
Follow link for more info
IMG_7524 IMG_7530


Grass-Fed Burgers with Eggplant and Portabella Mushrooms
Follow link for more info


Banana and Chocolate Chip Grain-Free Pancakes
Follow link for more info



Wild Tuna Steaks with Spinach
Follow link for more info 🙂



The Sunday Omelet Follow link for more info 🙂 IMG_7112


Lunch On The Go

After our glutton fest last night at my favorite pizza place (because I had to use my Groupon before it expired), I woke up sluggish and have been lethargic all day. I couldn’t keep my eyes open in my last meeting. I sat down to my lunch (pictured below) and already feel the benefits of eating better. My eye lids aren’t dragging and I feel some energy kicking back in. WA-HOO! It’s amazing what the right fuel can do for you. (Ingredients: Raw sauerkraut, beats, red & green raw peppers and avocado) Now, if all of these things are too strange or “out there” for you… I was once on that page, trust me. It helps me to understand WHY certain foods are good for me and what they’re actually doing to benefit my health. Check that info out below…
lunch 1


  1. BOOSTS THE IMMUNE SYSTEM: Sauerkraut contains phytochemicals that are created during the fermentation process. Things like the common cold, skin problems, weight gain and tainted blood are all fixed by a healthy functioning immune system. And guess what season it is? FLU SEASON. This is a perfectly natural and safe way to strengthen that immune system.
  2. CANCER FIGHTER: Recent evidence shows sauerkraut is a Super-Food that fights cancer. A recent study from the Journal of Agricultural and Food Chemistry discovered that the fermentation of cabbage produced a substance called isothiocynates, which prevents cancer growth, particularly in the breast, colon, lung and liver.
  3. DIGESTIVE AID: Eating sauerkraut is a great way to protect the balance of bacteria in your gastrointestinal tract. See also: It keeps you regular. Sauerkraut and its juice are traditional folk remedies for constipation. NATURAL REMEDY. It has also been shown to cure an upset stomach and have a soothing effect on the nervous system.

Beets: I have found endless amounts of information on these so feel free to look up more benefits yourself, but here are some highlights:

  1. Beets contain folic acid which is necessary for the production and maintenance of new cells. This is especially important for pregnant women or anyone undergoing physical healing.
  2.  Studies have shown that beets guard against cancer, especially colon cancer. (Medical studies have also shown that including beets in your diet helps protect a body against heart disease.) WOW!
  3. Beets have ZERO trans fat and ZERO saturated fat. They are also low calorie! How’s that for a food to satisfy your hunger and have the ability to satisfy a sweet tooth at the same time?  You’ve got to love a food that meets a sugar craving and doesn’t harm your body! Dream come true for me.
  4. Beets contain sodium, magnesium, calcium, iron and phosperous! They are also considered a fiber food and contain vitamins A and C as well as niacin! You can’t beat that!


  1. One avocado provides your body with vitamins A, C, E, K and B6, along with an enormous amount of potassium and “healthy” fat. By adding avocado to certain foods, you can improve your absorption of nutrients in the other foods you’re eating. So if you’re eating some chicken tacos with guacamole, you can improve your nutrient absorption from the protein in the chicken. (Pretty cool, right?)
  2. Avocados can reduce the signs of aging, regulate blood sugar and improve eye health.
  3. The fat content of an avocado provides protection against heart diseases. Many people now take supplements in order to consume more omega-3 fatty acids to lower their risk of heart disease. Avocadoes are rich in omega-3, delivering 160 milligrams per cup of alpha-linolenic acid.

Bell Peppers

  1. The capsaicin in bell peppers has multiple health benefits. Studies show that it reduces ‘bad’ cholesterol, controls diabetes, brings relief from pain and eases inflammation.
  2. The bell pepper is a good source of Vitamin E, which is known to play a key role in keeping skin and hair looking youthful. (Sign me up!)
  3. Certain enzymes in bell peppers, such as lutein, protect the eyes from cataracts and macular degeneration later in life.
  4. Bell peppers also contain vitamin B6, which is essential for the health of the nervous system and helps renew cells.
  5. They contain plenty of vitamin C, which powers up your immune system and keeps skin youthful.  The highest amount of Vitamin C in a bell pepper is concentrated in the red variety.

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