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      Your Posture Matters

      As a practicing chiropractor of 35 years I have seen how important good posture is to our health. We all know that poor posture can cause neck and lower back pain. But did you know that bad posture is linked to high blood pressure and even, a shorter life span? This article will discuss bad posture and its harmful effects on the body. Normal posture will be defined. How to achieve proper posture will be discussed.

      In 2004 Deborah Kado MD and colleagues published a study in the Journal of the American Geriatrics Society that discussed poor posture. She used the term called hyperkyphosis. Hyperkyphosis can simply be described as postural slouching; where the head and shoulders slump forward. She noted that older people with hyperkyphotic posture had a 44% increased chance of dying. She linked poor posture to an increased rate of mortality due to atherosclerosis, which is simply hardening and blockage of the arteries.

      In 2019 the Asian Spine Journal released a scientific research paper detailing an increase of hypertension (high blood pressure) in middle-aged and elderly people. The mean average age of those in the study was close to 80 years old but the authors noted that poor postural changes began when people were in their 30s.

      Normal posture can be imagined as if we were looking at military person who is standing at attention. Their head and shoulders are back. They definitely don't have a slouched upper body posture. Their stomach and hips are also back and not thrust forward. If you looked at them from the side you could draw a straight line from their ankle, through their hip, continuing through the middle of the shoulder and through the opening of the ear. They look good! Their clothes fit better. They carry themselves with self-respect.

      In my chiropractic practice I work daily to improve the posture of my patients. If their spine and pelvis is misaligned, I use various chiropractic techniques to bring them back into proper alignment. If they entered the office with neck and back pain this almost always brings pain relief. I also show them very simple stretching and strengthening exercises to help them with their posture.

      One visualization I like to pass along is to imagine standing as though a helium balloon were attached by a string to the top of your head. Automatically, this brings one's posture into a much better state. If you stand, walk and sit with this image in mind it can't help but to improve posture and ultimately, health.

      See this site for information about a pain relief chiropractor near me. Visit here to learn more about a McKnight Road chiropractor near me.

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      • 2 tablespoons extra-virgin olive oil, more for drizzling on toast
      • 2 large cloves garlic, 1 thinly sliced and 1 halved
      • 3 anchovy fillets, minced (optional)
      •  Pinch of red-pepper flakes, more to taste and for serving
      • 1 (28-ounce) can diced tomatoes
      • ½ teaspoon fine sea salt, more to taste
      • ¼ teaspoon black pepper
      • 1 large sprig fresh basil or rosemary, or a pinch of dried rosemary
      • 2 tablespoons grated Parmesan, more for serving
      • 1 tablespoon unsalted butter, more to taste
      • 6 eggs
      •  Sliced crusty bread, for serving
      •  Small handful chopped basil or parsley, for garnish
      1. In a large skillet with a lid, heat oil over medium heat. Add the sliced garlic, anchovies and red-pepper flakes and cook just until the garlic turns golden brown at the edges, about 1 minute. Stir in tomatoes, salt, pepper and basil sprig, and turn the heat to medium-low.
      2. Simmer, squashing tomato pieces with a wooden spoon or a potato masher, until the tomatoes break down and thicken into a sauce, 20 to 25 minutes. Stir in Parmesan, butter, salt and red-pepper flakes to taste.
      3. Using the back of a spoon, make 6 divots into the tomato sauce, then crack an egg into each divot. Cover the pan and let cook until the eggs are set to taste, about 2 to 3 minutes for runny yolks. (If the pan is not covered, the eggs won't cook through, so don't skip that step.)
      4. While the eggs are cooking, toast bread in a toaster or under the broiler. Rub warm toast with the cut garlic clove, drizzle with oil, and sprinkle with salt.
      5. To serve, sprinkle eggs with more Parmesan and chopped herbs, then spoon onto plates or into shallow bowls. Serve with garlic toast and pass pepper flakes at the table. 

      For the Chicken

      1 pound chicken breasts cut into bite size pieces
      2 tbsp olive oil
      2 clove garlic crushed or minced
      1 tbsp 
      1/2 teaspoon ground cumin
      1/4 teaspoon onion or garlic powder
      1/4 teaspoon kosher salt
      1 tbsp olive oil
      squeeze of lime optional

      cilantro lime sauce
      1/2 cup sour cream or Greek Yogurt or Mayo
      1/4 cup cilantro
      1 clove garlic
      1 teaspoon lime juice
      salt and pepper to taste
      To Assemble
      2 avocados, sliced
      6-8 small tortillas corn or flour


        To Make Chicken

        Chop 2-3 medium chicken breasts into small bite-size pieces. In a medium bowl whisk together olive oil, garlic, chili, cumin, onion powder, and salt. Add in chicken and toss to coat completely. Cover and refrigerate for at least 10 minutes or up to 48 hours. 

        To cook: Heat a large heavy-duty or cast iron skillet on high heat for 1 minute. Add the olive oil and chicken. Cook chicken in a skillet over medium-high heat until charred and cooked through, 8-12 minutes. Turn off heat and finish with a squeeze of lime (optional). 

        To Make the Cilantro Lime Sauce

        Add the sour cream, cilantro, garlic, lime juice and salt & pepper to blender or food processor. Blend for 30 seconds to 1 minutes or until creamy. 

        To Assemble:

        Char tortillas on stove-top if desired. Add some of the chicken to the warmed tortillas. Top with avocado and cilantro sauce. 


        Cuisine: ONE-POT MEAL

        Prep time: 15 minsCook time: 45 minsTotal time: 1 hour

        Serves: 4 SERVINGS



        2 tbsp. olive oil

        6 bone-in, skin-on, chicken thighs

        1 onion, chopped

        3 cloves garlic, minced

        8 oz. mushrooms, chopped (I like baby Portobello but any kind will work)

        ⅓ cup white wine

        2 cups chicken broth

        ¾ cup brown rice

        1 tsp. salt

        ½ tsp. freshly ground black pepper

        1 lemon


        Preheat oven to 375 degrees Fahreheit. Heat olive oil in a large skillet over medium heat on the stove. Place the chicken thighs, skin side down, in the heated skillet and cook until skin is crispy and golden brown. Transfer to a plate.

        Remove all but 2 tbsp. of the oil and released chicken fat from the skillet. Add onions, garlic, and mushrooms and cook until tender.

        Add white wine to deglaze the pan, scraping up all the brown bits.

        Add chicken broth, rice, salt, and pepper. Place the chicken thigh on top of the rice. Slice half the lemon and place around the chicken.

        Bake for 40-45 minutes until the chicken internal temperature reaches 165 degrees.

        Squeeze lemon juice from the remaining half of the lemon all over the chicken and rice.

        Serve immediately, enjoy!


        There's More To Explore

        Visit our blog for recipes, advices, how-tos and the latest Gem’Yummy news.

        Easy Cheesy Chicken Tacos With Cool Cilantro Ranch

        Incredible Eggs In Purgatory

        Superb Skillet Chicken and Rice

        Chicken Sauerkraut Roesti

        Currant-Glazed Pork Tenderloin with Red Cabbage and Thyme Dumplings



        Eggs in purgatory with chile butter and feta
        Turkish inspired Eggs in Purgatory with Chile Butter and Feta. Perfectly soft-cooked eggs simmered in a simple, slightly spicy, tomato sauce with garlic, herbs, and lemon. Top this one-skillet recipe with fresh herbs, plenty of feta cheese, and serve with olive oil toasted bread for dipping. It’s the simplest recipe that doubles as both a mouth-watering breakfast and a quick and easy dinner. Bonus? This takes no more than thirty minutes to prepare, is healthy, and delicious.

        first, exactly what are eggs in purgatory?
        The dish comes from southern Italy and is simply eggs simmered in a spicy tomato sauce. Recipes vary slightly, but most use olive oil, red pepper flakes, parmesan cheese, and eggs. It’s so SIMPLE, but when served with crusty bread, so delicious.

        So what does the “purgatory” part refer to? According to the New York Times, it’s unclear whether purgatory refers to the bubbling red tomato sauce the eggs are poached in, or the fiery red pepper flakes that the sauce is hinted with. Either way, the dish is really just eggs in tomato sauce all simmered together in one skillet. However, my version is slightly different, as it’s made with a fresh Turkish twist.






        4 tablespoons salted butter
        1 teaspoon crushed red pepper flakes
        1/2 teaspoon smoked paprika
        1 tablespoon raw sesame seeds
        4 tablespoons extra virgin olive oil
        3 cloves garlic, smashed
        1/2 teaspoon crushed red pepper flakes
        Zest and juice from 1 lemon
        1 (28 ounce) can crushed fire roasted tomatoes
        kosher salt
        2 cups baby spinach
        4-6 large eggs
        1 cup tender herbs such as cilantro, parsley, basil, and dill
        4 ounces feta cheese, crumbled
        sliced crusty bread, for serving
        US Customary - Metric
        1. To make the butter. In a large skillet melt together the butter, red pepper flakes, paprika, and sesame seeds. Cook until the butter is browning, 3-5 minutes. Remove from the heat and pour the butter into a bowl.

        2. To make the eggs. Return the skillet to the stove. Heat the olive oil over medium heat. Add the garlic and cook 3-5 minutes, until the garlic is fragrant and turning golden brown. Stir in the red pepper flakes and lemon zest, cook another minute. Pour in the tomatoes and season with salt. Stir in the spinach. Turn the heat to medium-low. Simmer, uncovered until the tomatoes thicken into a sauce, 10-12 minutes.

        3. Using the back of a spoon, make 4-6 divots into the sauce, then crack an egg into each divot. Cover and cook until the eggs are set to your liking, 2 to 3 minutes for runnier yolks.

        4. To serve, crumble the feta over the eggs. Top with mixed herbs, lemon juice, and spoon over the chile butter. Serve with plenty of toasted bread.

        Sauerkraut-Potato Puree with Crispy Bacon


        10 mins


        20 mins


        30 mins


        4 servings

        Stampot is a classic dutch recipe enjoyed during the cold winter months! Enjoy the health benefits of fermented foods like saurekrout and the hearty warm filling flavors of the potato's and bacon.


        3.3 lb (1.5 kg) floury potatoes 

        3/4 lb (350 g) lean unsmoked cured bacon

        1 3/4 lb (750 g) sauerkraut 

        2 cups (475 ml) milk 

        2 tbsp butter

        Salt & pepper, to taste

        1 cup (40 g) celery leaf (selderieblad, see Tips), to taste 



        Peel and dice the potatoes and cook in salted water in a large soup pot for 20 minutes, or until tender.

        2:In a skillet or frying pan, fry the bacon until just crispy, and drain on kitchen paper. Add the sauerkraut to the bacon fat in the pan and allow to warm through. Meanwhile, warm the milk in a small saucepan.

        3:Drain, shake and dry the potatoes with kitchen towels before mashing with a potato masher or ricer. Quickly add the warmed milk and butter to the potatoes and season to taste.

        4:Fold the sauerkraut through the mashed potatoes. Crumble the bacon and finely chopped celery leaves over the dish, fold through, and serve piping hot. 

        cheesy baked chipotle chicken tacos with cilantro lime ranch.


        2 tablespoons extra virgin olive oil

        1 pound ground chicken, beef, or turkey

        1 yellow onion, chopped

        2-3 teaspoons chipotle chili powder, use to your taste

        2 teaspoons smoked paprika

        1 1/2 teaspoons ground cumin

        1 teaspoon garlic powder

        1/4-1/2 teaspoon crushed red pepper, use to your taste

        1/2 teaspoon dried oregano

        1 teaspoon kosher salt

        1/4 cup fresh cilantro, chopped

        12 hard shell tacos (see notes for homemade option)

        2 cups shredded Mexican cheese


        1 cup sour cream or plain Greek yogurt

        3/4 cup fresh cilantro, finely chopped

        1 teaspoon garlic powder

        1 teaspoon onion powder

        1/4 cup pickled jalapeños, chopped + 2 tablespoons brine

        juice from 2 limes

        1 teaspoon kosher salt


        1. Preheat the oven to 425 degrees F.

        2. In a large skillet, heat the olive oil over high heat. When the oil shimmers, add the ground chicken and onion. Cook, breaking up the meat as it cooks, until the chicken is browned, about 5 minutes. Add the chipotle chili powder, paprika, cumin, garlic powder, red pepper flakes, oregano, and salt. Add 3/4 cup water. Reduce the heat to medium and simmer until the sauce has thickened slightly around the chicken, about 10 minutes. Remove from the heat and stir in the cilantro. 

        3. Line the taco shells up on a sheet pan or in a 9x13 inch baking dish. Transfer to the oven and bake 5 minutes. Evenly divide the meat among each taco shell and top with cheese. Bake 10 minutes, until the cheese has melted.

        4. Meanwhile, make the ranch. Combine all ingredients in a glass jar and shake or stir until creamy. 

        5. Serve the tacos topped with ranch, avocado, red onion, and any other desired toppings.