In This Issue
Crazy About Yogurt!
Recipe of the Week

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Dr. Horowitz
Dr. Steven M. Horowitz 
Village Chiropractic & Healing Arts Center 
Are we all crazy...
to be so crazy about


As we near the end of National Nutrition Month, I happened to come across a recent study which found that yogurt may lower your risk of developing high blood pressure.  Researchers found that people who consumed at least 2% of their daily calories from yogurt were 31% less likely to develop high blood pressure during a 14-year period than those who ate less or no yogurt.  The 2% level is the equivalent of at least one 
6-ounce serving of yogurt every 3 days.


While this is reason alone to consider jumping on the yogurt bandwagon, there are so many additional health benefits to yogurt... Most brands of yogurt contain 

good-for-you bacteria, or probiotics, which aids in maintaining a healthy digestive tract and stave off intestinal infections (look for the words "live and active cultures" on the container!).  Yogurt is also loaded with vitamins like potassium, phosphorus, riboflavin, iodine, zinc, vitamins B5 and B12, and it's been shown to help keep colds away and even provide relief to some allergy sufferers by keeping your T-cells strong and active.  In addition, yogurt can be an excellent source of protein... Look for brands that provide at least 8 to 10 grams of protein per serving or go Greek and get up to 20 grams of protein!  By choosing Greek Yogurt, not only are often getting double the amount of protein of traditional yogurt, but it comes with about half the amount of sugar!


So, if you ask me, anyone that's crazy about yogurt is definitely not crazy!!!

Healthy Mac-n-Cheese

This lighter take on a childhood classic I found on uses whole wheat macaroni, a whole bunch of onions and garlic and spicy cayenne pepper, which contains a compound that may help boost metabolism.  The recipe calls for much less cheese than the traditional style, but don't worry, it still tastes plenty creamy thanks to our dear friend Greek yogurt!

INGREDIENTS (4 servings):
  • Non-stick cooking spray
  • Salt
  • 4-ounces of whole wheat macaroni
  • 1/2 cup of onion-garlic puree
  • 1/2 teaspoon of dry mustard
  • 1 pinch of cayenne pepper
  • cup of shredded 50 percent reduced-fat cheddar
  • 1/3 cup of non-fat Greek yogurt
  • 1/4 cup of whole wheat panko bread crumbs
  • 1/4 cup of grated Parmesan

Preheat the oven to 425 degrees.  Mist an 8" x 8" baking dish with cooking spray and set it aside.


Bring a large pot of salted water to a boil.  Add macaroni and cook according to package directions and drain. 


Meanwhile, bring onion-garlic puree, mustard and cayenne to a simmer in a small saucepan over medium heat, stirring often.  Whisk in cheddar until melted. Remove from heat and whisk in yogurt.


In a medium bowl, toss the macaroni with the cheese sauce.  Season with salt to taste.  Pour the mixture into the prepared baking dish and sprinkle panko over the top.  Top with Parmesan.


Bake until Parmesan is melted and macaroni is hot throughout (about 10 minutes).




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Yours in health,

Dr. Steven M. Horowitz 
Village Chiropractic & Healing Arts Center