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3 Easy and Delicious Brunch Recipes Your Family Will Love

3 Easy and Delicious Brunch Recipes Your Family Will Love

Weekends are made for family brunches when you have a chance to relax with your family and fuel up before running errands, going for a walk, playing tennis or spending the day at the field watching your children play their favorite sports. Here are three great recipes to try that we hope your family will love!

Easy Frittata Recipe
8 eggs or 2 cups Egg Beaters

1/2 cup low-fat or soy milk

1 tablespoon butter

2 cups fillings (your choice)

1 cup shredded, low-fat cheese (optional)

Salt and pepper to taste

Frittatas are the perfect way to use the week’s leftovers and any finds from your local farmer’s markets. Diced peppers, onions, tomatoes, soy bacon or turkey sausage are all great fillings. You will need to cook your fillings prior to adding them to the frittata. You can also add new dimensions to the flavor by using sage (especially great in a sausage frittata), thyme or rosemary. This recipe makes 4 servings, but you can adjust the filling, liquid and pan size proportionally to the number of eggs used. For 2 eggs, use a 6-inch pan; for 6 eggs, an 8-inch pan; for 8 eggs, an 8 to 10-inch pan.

Using a whisk or fork, beat the eggs and milk in a separate bowl. Add seasoning and cooked filling, then stir well. Melt butter over low-medium heat and add egg mixture to pan. Cook for about 8 minutes. If you’d like to add cheese, and it once you pour the eggs into the pan. To serve, flip the frittata onto a serving dish so the top shows the golden brown bottom. Allow resting for one minute before slicing and serving. Serve with fresh fruit and/or whole-grain toast or muffins.

Frittata Muffins
This is the perfect way to serve frittatas in a new way that looks great on a plate, but it’s also perfect for make-ahead weekday meals or having a hot breakfast in the car on the way to school or sports games.

The recipe is exactly the same, but instead of melting butter into the pan, get out your muffin tin. Spray generously with non-stick cooking spray. Fill the muffin tins about halfway to the top. Sprinkle on a bit of cheese if you like. Cook at 350 degrees for 14-18 minutes until eggs are set. Allow to cool for 3-5 minutes, then flip the pan to remove.

If you’re making these to eat later, place 1-2 frittatas into a Zip-loc bag. Microwave for 30 seconds to reheat if from the refrigerator, where they last about 3 days. Microwave for 1 minute to reheat if from the freezer, where they last up to 2 weeks.

Turkey and Asparagus Strata
6 eggs or ½ cups Egg Beaters

1 loaf French bread, cut into ½-inch slices

1 cup shredded, low-fat mozzarella or provolone cheese

1 cup cooked and sliced turkey, skinless

2 cups diced, fresh asparagus

1 cup low-fat or soy milk

Salt and pepper to taste

Pre-heat oven to 350 degrees. Coat an 8-inch pan with non-stick cooking spray. Place half of the bread in pan and top with half of the cheese, turkey and asparagus. Place the rest of the bread on top and layer the remaining cheese, turkey and asparagus.
In a large glass dish, whisk eggs, milk and seasonings until well-mixed, then pour over bread. Bake at 350 degrees for about 40-50 minutes, until a knife comes out clean from the center. Serves 6.

Dr. Kimberly Muhlenkamp-Wermert and the team at Live Well Chiropractic Center knows that nutrition is a huge part of your overall health and wellbeing. We are proud to offer a variety of supplements and support products, as well as a full suite of chiropractic care, orthotics and corrective exercise for your entire family. Give us a call at 513-285-7482 to find out how we can help improve your nutrition and overall health. And check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

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Five Common Causes of Lower Back Pain

Five Common Causes of Lower Back Pain

Lower back pain is a common complaint among people of all ages. Additionally, those who work in office settings – as well as people whose work is physically demanding – can experience lower back pain for different reasons. Understanding five different kinds of lower back pain and its causes may help you make an informed decision about what you can do to avoid or manage your back pain.

Muscle or ligament tear, pull or strain

By far, the most common cause for lower back pain among people of any age or occupation is the straining, pulling or tearing of a lower back muscle or ligament. A tear, pull or strain is usually caused by improperly lifting, pushing or pulling a heavy object. Usually, this kind of lower back pain can be avoided by learning safe lifting techniques.

Joint dysfunction

When the joints in your hips and spine begin to lose their elasticity and cushioning function due to either protracted use or age, you can experience lower back pain. The pain may occur during normal, everyday movements such as standing up after sitting, or when remaining seated for an extended period of time. Most people tend to make mechanical adjustments in the way they move to accommodate or avoid this kind of lower back pain, which can cause problems in other locations on the body.

Spinal irregularities

Two common spinal irregularities that may cause lower back pain are scoliosis (curvature of the spine) and spinal stenosis (narrowing of the spinal canal). Scoliosis most often is diagnosed during youth while the bones are growing, and spinal stenosis usually occurs in adults, resulting from regular use or repeated movement over time.

Bone or joint degeneration

Two forms of bone and joint degeneration that can cause lower back pain – osteoporosis and arthritis – seem to be most familiar among older adults. However, either can occur in children or teens who have an underlying medical condition or genetic disorder. Popular ways of treating bone and joint degeneration, in order to avoid the accompanying lower back pain, is through the use of dietary supplements.


Any form of injury, trauma or fracture to the back or pelvis, including a herniated or ruptured disc, could be the source of chronic lower back pain. These kinds of injuries should always be taken seriously, and they should be treated immediately by medical specialists. Although surgery and medication are often go-to treatments, some injuries and pain management are better handled with natural and non-invasive care.

Are you experiencing any of these or other forms of lower back pain? Consider comprehensive chiropractic care with Dr. Kimberly Muhlenkamp-Wermert at Live Well Chiropractic Center. We help treat and prevent pain and injury through preventative health services with a focus on nutrition, exercise and spinal health. Schedule your appointment with Dr. Kim today by calling 513-285-7482 or emailing Her extensive understanding of body mechanics will get you feeling better!

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Yes, that’s a baby! :)

For those of you who have noticed my quickly expanding abdomen recently and have been wondering, but too polite to ask: Yes, that’s a baby! My family and I are beyond excited to announce that we are expecting the arrival of baby #4 in early October. We still aren’t sure if we are going to find out the sex of the baby this time around. We did not with the first 3, but I kind of want to know with this one! Please bear with me with my pregnancy fatigue over the next few months, making a baby, raising 3 little ones and taking care of patients can be hard work 🙂 As with all my previous pregnancies, we will conduct business as usual at Live Well Chiropractic Center until the arrival of our little pumpkin in October!

Get Creative with Your Herbs

Get Creative with Your Herbs

The kitchen is the heart of the home and creating a fantastic meal for your family or entertaining is even better when you use fresh herbs. Herb gardens can be started and maintained in both indoor and outdoor settings and add some flair to your recipes. But you don’t need to be an experienced chef or gardener to grow herbs yourself. If you aren’t sure where to begin, here are a few tips for growing your own herbs and getting creative in the kitchen.

Choose Your Herbs

When deciding on which herbs are right for you, consider if you want to grow indoors or outdoors based on the climate of your region. If you reside in a cold location, keeping herbs indoors might be best. Also, consider how much time and attention you have to make your herb garden a success. Some of the easiest and most popular herbs to grow are basil, rosemary, chives, parsley, tarragon, lavender, dill and mint.

Starting and Maintaining Your Garden

Once you have chosen your space and which herbs you are going to grow, the gardening process is fairly simple. Herbs need to be planted, watered and harvested frequently for the best results. Many herbs like oregano, chives and parsley can be grown in pots or containers indoors or planted in a well-lit soiled area outside. Deciding when to harvest depends on the herb, but they generally should be harvested before they flower. Removing approximately 1/3 of the growth with scissors will keep herbs growing at a more bountiful rate and better quality.

Get Cooking

Once you have your herb garden up and running, it’s time to head into the kitchen to put your homegrown herbs to use. Knowing which herbs to pair with certain foods can be tricky, but some of our favorites are using basil for making homemade pesto, rosemary herbs for grilled pork loin and dill for salmon. Some other options include using parsley, chives and tarragon for making herb butter to grill steaks or sea bass.

More Than Just Food

Your homegrown herbs can be used for other household items in addition to food. Get creative outside of the kitchen by using lavender and cilantro to make bath bombs, soap, baking soda or decorations, or rosemary to make fresh herbal hair rinses. Rosemary and mint can also be used as an insect and mice repellent to keep unwanted pests out of your kitchen.

We encourage you to stay healthy and safe while gardening by stretching and wearing protection for your knees when gardening outdoors. In addition to our safety tips, Live Well can help you with a variety of nutritional support and services. Contact us by emailing or calling at 513-285-7682 or send us a message.

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