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This is a recipe I love to eat for any meal of the day.  It takes very little prep time and makes several servings. Enjoy!


  • 1 medium spaghetti squash (about 21⁄2 pounds)
  • 4 tablespoons butter, ghee, or coconut oil, divided
  • 3 cloves garlic, minced
  • 3 medium carrot, diced
  • 2 stalks celery, diced
  • 1⁄2 medium yellow onion, minced
  • 1 small red bell pepper, diced
  • 1 pound chicken (ground or diced chicken breast) I have also used ground beef in this recipe and its delicious as well
  • 1 teaspoon garlic powder
  • 1 teaspoon fine sea salt
  • 1⁄4 teaspoon Continue reading Buffalo Chicken Casserole

4 things you can do at home to keep your shoulders healthy and pain free


Much emphasis gets put on the rotator cuff and it’s importance to shoulder health. Yes the rotator cuff is very important, but the rotator cuff consists of only 4 very small muscles, whose primary function is stabilization and keeping the shoulder properly in the socket. The rotator cuff cannot do its job on its own and needs a ton of help from the muscles and joints around it.

In order to truly keep our shoulders healthy Continue reading Healthy Pain Free Shoulders

Preventing Carpal Tunnel and Elbow Pain


Preventing Carpal Tunnel and Elbow Pain in the Workplace


When people sit and type all day they often get concerned about carpal tunnel and elbow pain.

The repeated typing, finger flexion, and wrist flexion tightens down our finger and wrist flexors creating shortness of the muscles and ligaments. Combine this with poor posture, the typical American diet, stress, and we have a recipe for carpal tunnel like symptoms and elbow pain.

Most carpal tunnel like symptoms aren’t true carpal tunnel Continue reading Carpal Tunnel and Elbow Pain

Desk Ergonomics: For comfort and pain relief


How to Set Up your Desk

Your computer set up whether sitting or standing should look like this.

  1. Computer screen directly in front of you at eye level. Bring your computer to you. If you have to lean forward to see your screen it is either too small or too far away. Bring the computer closer or zoom in on your screen. Straining with the eyes will cause Continue reading Desk Ergonomics


In the past several blogs we have gone over various stretches for helping with flexibility.

My favorite stretch, Tight Hamstrings, and Fix those Knees

However, we always have to ask the question, “Why is a muscle tight in the first place?”


Muscles can be tight for several reasons (injury, protective response, postural habits, sports, work, stress, internal issues, etc) and stretching is not always the answer. So, what else can we do at home to improve flexibility, health, and Continue reading Breathing For Pain Relief and Performance


You are in a time pinch and you feel tight. You have been sitting all day at your desk, what can you do quickly to loose up?


My favorite exercise to do after prolonged sitting is “The Couch Stretch”.   When we sit for long periods of time with our hips in a shortened position this shortens muscles in the front of our hip and thigh and can cause knee, hip, and back pain.


Remember this posture from last week.

In this posture we have a short and tight low back and hip flexors. We want to correct Continue reading My Favorite Stretch

Tight hamstrings!!

 “Why are my hamstrings always so tight, I stretch them all the time?”


A common question we get from patients all the time. You can have tightness in the hamstring area for a multitude of different reasons such as posture/pelvic positioning, neural tension, disc herniations, or previous hamstring injury. The most common reason we see in office is hamstring tightness as a protective mechanism for their posture and pelvic position.

This is a common posture we see in office. In this position the hamstring Continue reading Tight Hamstrings