NOW SERVING // Local Beer on Tap in The Beet Café!

horizontal-drafts

We’re proud to introduce the newest addition to Ellwood Thompson’s – The Beet Café, featuring a wine and beer bar with all local beers on tap!  Stop by for a draft Thursday/Friday from 4 – 8:30PM and Saturday/Sunday from 12 – 8:30PM.  Beer and wine purchased in-store may also be consumed in-store, just purchase first then bring to The Beet Café or the Green & Grind bar to have it opened and to receive a glass. (All beer & wine must be opened and served by and Ellwood’s employee and consumed in a glass.)

Cheers to that!

Free Health Screening & Posture Analysis

When

Wednesday, October 21st | 4 – 7PM

Location

The Beet Café at Ellwood’s

With

River City Chiropractic Wellness

What to Expect

Posture is often the first indication of stress in the body.  If posture is out of balance, the spine is out of balance.  This imbalance puts unhealthy pressure on the nervous system,  which can in turn cause pain and disease.

Make a difference in your health today by joining us for a FREE Health Screening, provided by River City Chiropractic Wellness.  Participate in a Posture Analysis and learn how much the results can reveal about your overall health.

Transform your health by learning how chiropractic care can improve your posture by removing stress to your spine and nervous system and bring your body back into balance, resulting in an increased state of wellness.

Cost

FREE

Availability

First come first serve, but feel free to let us know you’ll be stopping by!  Assessments take about 15 minutes.

Questions?

Email info@rivercitychiropractor.com or thebeet@ellwoodthompsons.com for assistance.

PURE: Cleansing Seminar

9.30.15 PURE-NPBANNER

When

Wednesday, September 30th | 6 to 7PM

FREE Posture Analysis screenings prior, from 4 to 6PM

Location

The Beet Café at Ellwood’s

With

River City Chiropractic Wellness

What to Expect

During this free workshop, Dr. Franklin Luke from River City Chiropractic Wellness will lead you through the importance and benefits of participating in a purification program.  Cleanses are gaining popularity for many reasons, but not all are created equal.  Let Dr. Luke help you to understand how a cleanse can rid your body of toxins and allow you to feel healthier in a natural, safe way.  Enjoy a complimentary dinner & chance to win a gift card to the store!

Prior to the class, join the River City Chiropractic team for a FREE Posture Analysis and learn how much the results can reveal about your overall health, not just that of your spine! It’s quick, painless way to transform your health and learn how chiropractic care can improve your posture, remove stress to your spine and nervous system, and bring your body back into balance!

Cost

FREE class AND screenings!

Availability

For dinner headcount purposes, please let us know if you plan to attend the class!

Screenings are come first serve & take about 10-15 minutes, but feel free to let us know you’ll be stopping by!

Questions?

Email info@rivercitychiropractor.com or thebeet@ellwoodthompsons.com for assistance.

Beans & Legumes

Beans-&-Legumes

Now that Autumn is officially here, slowly but surely our food choices will start to shift into warmer soups and stews and heartier meals, and shy away from those leafy salads, and cold and raw food. Beans and legumes are one of my absolute favorite additions to a cooler weather diet, and have that protein rich, hearty quality to them that sustains a feeling of fullness longer (especially in delicious stews!). They’re also packed with nutrients, have a long shelf life, and are accessible and affordable for almost everyone. However, I cannot stress enough how important preparation is for beans, as they can sometimes be hard to digest if not prepared appropriately. So, here are some basic tips and facts on beans to get to know these little nutrient powerhouses a little better:

Beans (pulses), generally things in the Fabaceae family

Beans are basically seed pods that are split in half

Types:

  • Forage legumes like alfalfa , clover, albizia
  • Grain legumes: Beans, lentils, peas, lupins, peanuts

What do legumes Contain?

  • Protein – in general veggie proteins tend to be a good source of arginine. (which outshoots nitric oxide). Animal proteins are higher sources of lysine.
  • Arginine – an essential amino acid, important for blood flow and maintaining nitric oxide levels.
  • Fiber – Helping to maintain glycemic index
  • Phytosterols – which may help to decrease the risk or heart disease
  • Flavonoids (isoflavones) – a wonderful antioxidant and anti-inflammatory compound.
  • Folic Acid – important to maintain homocysteine levels
  • Magnesium
  • Potassium

How to prepare:

Soak dried beans overnight. This helps to break down difficult to digest compounds that may cause gas and bloating. Rinse beans thoroughly and then cook for an hour or more depending on the bean until very tender.

Watch out what you combine them with! Beans don’t always “play nicely” with other foods in your digestive tract like cheese, extra starchy foods or full fat dairy products.

As a general rule, the smaller the bean, the easier to digest than the larger beans. If you’re unaccustomed to eating beans or preparing beans, I suggest starting with red or green lentils or mung beans or mung dahl and graduate the larger beans like black beans or kidney beans.

When you buy dried beans, keep them in glass jars and away from direct light. They have quite a long shelf life!

Here are some of my favorite bean rich recipes. Enjoy them spiced with herbs like cumin or sage, or in chilies, bean burgers or hearty stews!

Dahl Maharani

Lentil Curry Bowl

Lentil Vegetable Soup

 

Lindsay Kluge M.Sc, CNS, LDN | HealthCoach@EllwoodThompsons.com

Free Health Screening & Posture Analysis

9.16.15 Spine-&-Posture-Analysis-Banner

When

Wednesday, September 16th | 4 – 7PM

Location

The Beet Café at Ellwood’s

With

River City Chiropractic Wellness

What to Expect

Posture is often the first indication of stress in the body.  If posture is out of balance, the spine is out of balance.  This imbalance puts unhealthy pressure on the nervous system,  which can in turn cause pain and disease.

Make a difference in your health today by joining us for a FREE Health Screening, provided by River City Chiropractic Wellness.  Participate in a Posture Analysis and learn how much the results can reveal about your overall health.

Transform your health by learning how chiropractic care can improve your posture by removing stress to your spine and nervous system and bring your body back into balance, resulting in an increased state of wellness.

Cost

FREE

Availability

First come first serve, but feel free to let us know you’ll be stopping by!  Assessments take about 15 minutes.

Questions?

Email info@rivercitychiropractor.com or thebeet@ellwoodthompsons.com for assistance.

Spiced Garbanzo Beans

I always have lots of people asking for good options for a quick and easy, healthy snack. Although I have several go-to’s that I recommend, spiced garbanzo beans are my ultimate FAVORITE snack (especially in the fall!). I munch on these little beans all the time, and we usually make a batch at the end of the week to keep on hand when we’re feeling munchy and they always hit the spot.

Why Garbanzo Beans?

If you already love hummus, then you probably already have a fondness for the humble garbanzo bean (also known as chickpeas). They’re high in insoluble fiber and protein, making it a filling and digestive supporting little snack. About 1/2 a cup of garbanzo beans totals about 140 calories, 5.5 grams of fiber, and 7.5 grams of protein. Also, it’s an excellent source of good carbohydrates, with about 27 grams of carbohydrates per serving (which, for a snack, would be about 1/2 a cup). They are also high in a trace mineral called Manganese, which is a cofactor for several enzymes needed for energy production in the body. This, along with garbanzo’s high iron content, help to increase and sustain our energy throughout the day. Overall, these little cooked beans offer such an incredibly easy and manageable source of vegetarian protein, along with minerals like magnesium, B-6 and iron and healthy fiber that it’s one of the biggest nutritional additions we can munch on for a healthy, quick and delicious snack.

Spiced Garbanzo Beans

1 15-oz. can garbanzo beans, drained and rinsed
2 tbsp. olive oil
1 tsp. ground coriander
1/4 tsp. cayenne pepper
1/4 tsp. salt
(optional) 1 tbsp. flour (whole wheat, garbanzo bean or spelt)

Preheat oven to 425°. In a medium bowl, combine the beans, oil, coriander, cayenne, salt and flour. Spread on a rimmed baking sheet and roast at 425° for 30 minutes or until crisp. If they start to pop, theyre done!

You can also purchase dried garbanzo beans and soak them over night with water and a squeeze of lemon and use these in place of the canned beans if you wish. Other spice options include garam masala, cinnamon, turmeric or cumin. Once these have been baked into your little snack, they keep for about a week in the fridge and transport well. Keep in a bag or jar at your desk or in your purse if you’re on the run. They’re easy to over eat, so make sure to portion them out if you need to!

 

Lindsay Kluge M.Sc, CNS, LDN | HealthCoach@EllwoodThompsons.com