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From OK to Most Pleased!

February 23, 2018 by towers

Please explain why you came to our office.
“I have been to several chiropractors through the years with OK results. With getting older, I could feel the arthritis taking its toll and my shoulder feeling worse. I heard good things about Towers Family Chiropractic and decided to give it a try.”

Please describe your response to treatment.
“I have been most pleased with how my body is responding to the treatment. Dr. Burgoon is very thorough in treating the body and having me do exercises which speed recovery. I’m most pleased!”
79 year-old female

Filed Under: Patient Testimonials

Don’t Live With Vertigo!

February 9, 2018 by towers

Please explain why you came to our office.
“Vertigo and sore, stiff, tight neck.”

Please describe your response to treatment.
“After first visit, I had some relief. Through subsequent visits, I had continued improvement. I continued suggested exercises at home. By my fourth visit the vertigo and neck pain resolved.”
~69 year-old male

Filed Under: Patient Testimonials Tagged With: vertigo, vertigo and chiropractic, vertigo natural treatment

GF/DF Vegetable Quiche

February 5, 2018 by towers

Good news! You can make a yummy quiche without bothering with a crust. So not only is it fast, this recipe is gluten, dairy, and grain free plus it is low carb.
The veggies in the egg mixture may be altered but the mixture for the bottom of the quiche (which is like a crust) is best left as is–but then I love sesame seeds. Try the caraway–I love it too! We had this with a salad and butternut squash last night but it would be good leftover for breakfast.

Serves 2

“Crust”
1 large yellow onion,chopped
2/3 cup of sesame seeds
1 Tbsp. ghee
1/2 tsp. sea salt
1 tsp. ground caraway seed, optional

Melt ghee in a skillet over medium heat. Add onions, sesame seeds and salt. Stir until onions have softened–about 3-5 minutes.
Transfer mixture to a pie pan (pyrex is best). (Don’t wash the skillet–use it again as described below.) Spread the mixture evenly over the bottom of the pan. Set aside. Preheat oven to 350 degrees F.

Egg Mixture
6 eggs
1 medium yellow onion, chopped
3 cloves garlic, crushed
1 Tbsp. ghee
1/2 cup fresh parsley, chopped fine
1 Tbsp. dried sweet basil (fresh is better if you have it–about 1/4 cup chopped)
3/4 tsp. sea salt
black pepper, if desired

Beat the eggs in a bowl with a whisk or hand held beater and add the basil, parsley, salt, and pepper. Mix well and set aside.

Using the same skillet, melt the ghee over medium heat and then add the onions stirring for 3-4 minutes until softened. Add the crushed garlic and stir well. Remove from heat and transfer onion mixture to the egg mixture in the bowl and stir well. Pour gently over “crust”. Bake for approximately 30-45 minutes until set, lightly browned and knife inserted into the center comes out clean. Don’t over-bake or it will be dry. Serve warm or cold.

Filed Under: Monica's Recipes Tagged With: gluten-free quiche, low carb quiche, no crust quiche

Roasted Butternut Squash

January 15, 2018 by towers

Although cooked butternut squash alone is sweet, if seasoned with garlic and salt and olive oil it surprises with a whole new taste.
Give this roasted version a try. We love it.

Serves 4-6

1 medium-sized butternut squash
1/4 cup extra-virgin olive oil
3 cloves crushed garlic
1 tsp. sea salt
black pepper

In a large bowl, mix the oil, crushed garlic (use a garlic crusher or finely mince the garlic), and salt. Set aside while you prepare the squash.

Peel the butternut with a vegetable peeler and then cut in half. Remove the seeds by scooping out with a spoon. Place halves cut-side down on a cutting board and cut across the length in 1/2-inch thick slices. You may want to cut each slice in half to make the pieces manageable when stirring them with the rest of the ingredients.

Place the squash pieces in the bowl containing the other ingredients. Stir well to coat the squash evenly. Spread in a baking pan so pieces are only 1 layer thick (not on top of one another). Season with black pepper if desired. Bake for 30 to 45 minutes in a 375 degree F oven turning once with a spatula after 15 minutes of roasting. Pieces should be tender (easily pierced) and slightly browned before removing from the oven. Serve immediately.

Filed Under: Monica's Recipes Tagged With: butternut squash recipe

Miso Soup

December 4, 2017 by towers

This is not your typical miso soup but I post it to demonstrate that you can make a quick miso-type soup with a mix of possible ingredients and it will not only be unique each time but delicious as well–and you may get to use some leftovers! So miso soup is usually a light soup made with broth (vegetable or meat) and miso, with some scallions, and maybe some tofu and seaweed. If you haven’t experimented with sea vegetables (most people have had nori seaweed as sushi), give it a try. They are a good source of trace minerals and iodine.

If you keep bone or meat broth on hand, you have the beginnings of a good soup. I had turkey bone broth from Thanksgiving that had so much gelatin in it that it would not come out of the jar when I turned it upside down. I keep Miso Master chickpea miso on hand for soups and salad dressings. I also happened to have some leftover butternut squash–just the right amount as too much would thicken and change the quality of the soup which is traditionally light, not hearty. Mushroom is another nice addition to miso soup–I used a portobello that needed to be eaten.

If you want to make a vegetable broth get 3 leeks, 2 stalks of celery, and 1 carrot. Wash well and chop in big pieces. Melt 2 Tbsp. of ghee in a soup pot and add the vegetables. Stir for a few minutes over medium heat. Add 2 quarts of water and bring to a boil and then immediately reduce heat to low so the mixture simmers. Simmer for 1-2 hours. Strain and use for soup.

As you can see I did not see a recipe and go buy ingredients–I saw a recipe on the back of a seaweed package and then altered it to use what was in my refrigerator. It may be hard to replicate but your choice of ingredients might produce something better!

Serves 4

3 cups of broth, vegetable or chicken or turkey
3 Tbsp. Emerald Cove Sun-dried Wakame seaweed (this brand comes chopped up into nice bite size pieces that can be measured by Tbsp)
1 cup cooked butternut squash or 1 cup cooked wild rice blend
1 portobello mushroom or 1/2 cup shitake mushrooms, chopped
1 cup water
3 Tbsp. Miso Master chickpea miso (or any other organic and unpasteurized miso)
Salt to taste

Soak the wakame in 1/2 cup water for 10 minutes. Drain and set aside. Heat broth in soup pot. Blend squash with 1 cup of water to puree. Add the puree or the rice to the soup pot and bring to a simmer over medium heat. Add the mushroom and seaweed. Simmer for 10 minutes. Remove soup from heat. In a small bowl mix miso with some of the hot soup broth. Add this miso “cream” to the soup and stir well. Add salt to taste. Serve hot.

Filed Under: Monica's Recipes Tagged With: miso soup, miso soup with muchroom, miso soup with seaweed

Congratulations 2017 Nutrition Class Graduates!

November 15, 2017 by towers

We were blessed with a dedicated group of students this Fall! Here are some of the things these “graduates” had to say about our Share the Health Nutrition Class.

“Lost inches (2.5 inches in the waist).. and energy is thru the roof”

“Lost 18 pounds…No indigestion…I feel good; reduced joint inflammation..enjoyed the book and learned a lot.”

“Lost 7 pounds…better digestion…better blood sugar control.”

“I had heard great things from others who had taken the class. It was even better than I imagined.”

“I was interested in making changes in my health, lowering my inflammation, etc. I feel that I am eating much more healthfully. I fell better physically. I’ve also learned the importance of sleep and relaxation…Lost 12 pounds–2 inches around my waist.”

” I lost 8 pounds…Cravings for carbs and foods with processed sugar have decreased and really have no desire to have them.”

Filed Under: Patient Testimonials

Raspberry “Soda”

November 14, 2017 by towers

All you need is carbonated water, your favorite balsamic vinegar (mine is raspberry) and a little stevia. Maybe some lemon or orange slices to make it extra special. Very easy and low sugar–give it a try!

1 liter-bottle of Pellegrino or your favorite sparkling natural
mineral water, chilled if desired

3 Tbsp. raspberry balsamic vinegar

stevia to taste

lemon or orange slices (optional)

Combine water and vinegar in a pitcher. Add stevia to taste. Serve with lemon or orange slices and ice if desired.

Filed Under: Monica's Recipes Tagged With: natural soda

Prune Whip

November 14, 2017 by towers


Coconut Bars (Prune Whip and walnut topping on coconut crust)

Prunes (dried plums) are much more than a fiber-rich laxative food–I hope to demonstrate that they can be made into a yummy dessert that’s good for you! They are full of anti-oxidants and even though high in sugar they are low glycemic compared to most fruits. When made into a creamy dessert or topping they require no added sugar. Also, prune whip is very filling so that it is difficult to eat more than a small serving (about 1/2 cup). It can be served with chopped nuts or be used as a topping over coconut pie crust to make squares as pictured above.

In general, proceed with caution when it comes to dried fruit. Besides being high in natural sugar, they stick to the teeth and can cause tooth decay. When dried fruit is soaked or stewed it is not as sticky but brushing teeth after eating is still a good idea. I prefer to soak rather than stew dried fruit as it remains raw and retains more nutrients.

If you are pre-diabetic or have diabetes, take your blood sugar after eating a serving of prune whip to be sure it doesn’t elevate your blood sugars too much.

2 cups organic unsweetened pitted prunes (cut each in 1/2 to insure there are no pits or remnants of pits)
filtered water to soak prunes
1 organic lemon
1/2 cup coconut milk or organic whipping cream

Place prunes in a bowl and press them down to condense them somewhat. Add just enough water to almost cover them. The soak water will be used in this recipe so avoid adding too much water–use just enough to soften and hydrate the prunes. Cover the bowl and let sit overnight on your kitchen counter.

In the morning the prunes should be softened and plump; transfer the prunes and the soak water to the food processor. Use a fine grater to grate all of the outer yellow rind of the lemon (lemon zest) onto the prunes. Juice the lemon and add all of the juice to the prunes. Process the mixture until thoroughly blended and smooth. Add the coconut milk or the cream. Process again until well blended. Keep refrigerated–best used within 3 days.

Filed Under: Monica's Recipes Tagged With: prune dessert, prune recipe, prune whip

Severe Pain Tamed & New Person Emerges

November 9, 2017 by towers

Please explain why you came to our office.
“Severe back pain, hip pain, and jaw pain brought me to Dr. Burgoon. These issues had been ongoing for 2 years.”

Please describe your response to treatment.
“Within a month of treatments, two times a week, I had tremendous relief from long-term pain and more mobility than I have had in years. I feel like a new person! Dr. Burgoon is amazing!”

Filed Under: Patient Testimonials Tagged With: hip pain and chiropractic, jaw pain and chiropractic

Avocado Cilantro Dressing or Dip

November 7, 2017 by towers

There are quite a few avocado cilantro dressing recipes posted on various websites. Most have yogurt in them. This one is my version of the dairy-free one found on detoxinista.com.

Even people who don’t like cilantro liked this one! Delicious on simple mixed greens salads as well as bean salads or over some cultured veggies. Reduce the water to 1/4 cup and use 1/4 cup of olive oil instead of 2 Tbsp. to make a dip instead of dressing.

1 avocado
1 cup chopped cilantro
3 Tbsp. lemon juice
1/2 cup water
2 Tbsp. extra virgin olive oil
1 clove garlic
2 tsp. honey
1/2 tsp. sea salt

Place all ingredients except avocado in a blender container. Blend until smooth. Add avocado and blend again. Will keep refrigerated for a few days but best fresh.

Filed Under: Monica's Recipes Tagged With: avocado cilantro dressing, cilantro avocado dressing

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Children’s Adjustments

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Towers Family Chiropractic

2302 Colonial Ave, SW, Ste A
Roanoke, VA 24015
(540) 343-6636

Our hours are:
Monday, Wednesday, Friday:
10:00am – 1:00pm and 2:00pm – 6:00pm
Tuesday, Thursday:
7:30am – 11:30am and 12:30pm – 4:00pm
Saturday:
9:00am – 12:00pm

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