Please explain why you came to our office.
“I was having numerous symptoms and unable to get answers from my PCP or other doctors about what it could be. Musculoskeletal pain was suggested. I tried PT for some symptoms but it never went away. I began having neck pain as well as other body pains, including numbness or tingling that would come and go.”
Please describe your response to treatment.
“Several of my symptoms have subsided since having treatment. I began to feel better after several weeks. I still have some symptoms but overall they have gone away and not as severe.”
38 year-old female
Help My Feet
Please explain why you came to our office.
“To help me feel better and hopefully help with my feet.”
Please describe your response to treatment.
“It has helped my out a lot and makes me feel a lot better during soccer.”
Sesame Greens
Don’t forget to make good use of sesame seeds! Their distinct flavor is perfect for some recipes (see gluten-free pizza). In this recipe besides adding flavor, sesame adds a nice crunch to tender greens.
The more fibrous leafy greens (kale, collards) are best steamed until just tender and then served immediately with whatever oil or seasoning you choose. This recipe demonstrates one way to succeed in cooking greens. There seems to be confusion about how to enjoy these super-nutritious vegetables. Some say to throw them in a smoothie to get it over with and not have to taste them–YUCK. This is not a good idea as cruciferous vegetables are better digested when cooked appropriately.
Others overcook these greens into a drab-green mess. No wonder many people have childhood memories of hating them! I’ve even been served (in a local deli) kale that someone managed to burn into a black crisp which somehow remained undercooked. Here’s a way forward.
Serves 4
4 cups collard greens, chopped fine (1/4 inch strips)
1/4 cup hulled, raw sesame seeds
1 Tbsp ghee
1 Tbsp cold-pressed sesame oil (optional–just use 2 Tbsp. of ghee)
2 large cloves garlic
sea salt and black pepper to taste
First, dry roast the sesame seeds. Place them in a skillet and heat over medium heat while stirring until they are golden brown–this just takes about 5 minutes. Be prepared to pour them into a bowl quickly because they can burn faster than you think. Set aside.
Now put the chopped collards in a vegetable steamer over boiling water. Cover with the lid cracked and turn the heat down enough to just keep them steaming. Give them a stir once or twice and taste for tenderness. Keep an eye on them! Younger greens will cook more quickly than bigger leaves that are more fibrous. As soon as they are tender (usually 4-10 minutes) remove them from the steamer to stop them from cooking further. Set aside but keep them covered–it’s okay if they cool down a little for a few minutes.
Now heat the ghee and oil in a skillet over medium heat. As soon as the ghee melts, crush the garlic cloves with a garlic press into the warm oil–don’t overheat the oil because garlic can sizzle and then burn quickly. Add the sesame seeds and stir well. Let this mixture heat for a minute or two while stirring and then add the greens. Stir well for a minute or two just to evenly heat the greens. Season with salt and pepper as desired. Serve immediately.
Coconut Pie Crust
The holiday season is around the corner so this is a good time to practice making healthy pie crusts. This gluten-free pie crust may substitute for regular pie shells in pumpkin, key lime, and lemon meringue pies. No need to roll out either–just press into the pie pan. Consider using this recipe for the pumpkin or Key Lime pies I posted earlier. You will need a food processor.
I used sugar, coconut milk and tapioca starch when I made the recipe but arrowroot could be substituted for tapioca starch. If you use honey instead of sugar, you will likely need less water or coconut milk to form a non-crumbly pie dough so be careful as you may not need to add the liquid!
1 Pie Shell
2 cups shredded coconut
1 Tbsp. honey or organic sugar
4 Tbsp. melted butter or ghee or coconut oil
5 Tbsp. tapioca flour
1 egg yolk
1-3 tsp. water or coconut milk
1 tsp. lemon or lime or a combination of lemon/lime zest
Place all dry ingredients into the processor and process until mixed well. Add melted butter and process again. Add rest of ingredients except the water or coconut milk. Process until well blended. If dough is not cohesive, add the water or coconut milk 1 tsp. at a time, processing after each addition. Add liquid 1 tsp. at a time processing after each addition until a dough that holds its shape well when compressed is formed–dough should not be sticky. Transfer dough to a 9 or 10-inch pie pan. Press dough into pie pan so that it is evenly thick throughout bottom and sides. Prick the bottom with a fork so it doesn’t form an air pocket. Bake at 325 degrees F for 10-15 minutes or until lightly golden.
Babies Get Uptight Too!
Please explain why you came to our office.
“We brought our 3-week old in to get adjusted after a lot of acid reflux and discomfort. He was very sensitive to one side of his neck and favored it.”
Please describe your response to treatment.
“After a few sessions of fighting it there was a huge difference. You could watch the tension seep from his body. He would go limp and start smiling. Kamden approves!”
Message of Hope for the Pre-diabetic
Note from Monica:
Today I heard good news from a “graduate” of my nutrition class who had also been consulting with me for personalized diet/supplement recommendations . She had been diagnosed in 2016 with pre-diabetes and was told by her PCP that she would have diabetes within 10 years. That’s when she came to see me. This was surprising and devastating for her (she exercises and was in good shape) and she was motivated to be as pro-active as possible–even though she “hates to cook”. The good news? The diet/lifestyle changes she made during 2017 paid off–her most recent blood work showed a normal hemoglobin A1c and normal fasting blood sugar; in other words, she is no longer pre-diabetic. Other positive results were: hot flashes and brain fog gone, sleeping better, fingernails are “fabulous” again, and she has lost 13 pounds. Best of all she knows what to do in the kitchen to keep healthy–she has taken her health into her own hands and the rewards make the time she spends cooking well worth it.
She told me that what meant the most to her was me telling her that she did not need to develop diabetes. That is a message of hope more people need to hear!
Numb Leg No Longer
Please explain why you came to our office.
“Hip and lower back pain was causing me to be unable to complete daily activities. My right leg was going numb and tingling as well.”
Please describe your response to treatment.
“Pain is improved with treatment and the tingling/numbness is completely gone. I am also standing/sitting with better posture and sleeping better too.”
43 year-old female
Shoulder Injury
Please explain why you came to our office.
“Dr. Burgoon was recommended by my daughter. I had an injured shoulder cuff from a fall.”
Please describe your response to treatment.
“It has been outstanding–healing has been good.”
80 year-old male
Turkey Burgers
Here’s a recipe for basic burgers made with ground meat but with other good things added. I like to “cut” meat with veggies, and if it is ground meat with ground nuts also. Whenever you can add vegetables to your dishes do so–people just do not eat enough vegetables. Make enough for leftovers–they are great with a salad the next day.
6 burgers
12 ounces ground organic turkey or beef
1 large onion, chopped fine, about 1 cup
1/2 cup finely minced fresh parsley
1/2 cup ground walnuts or sunflower seeds
1/2 tsp. ground clove
1 tsp. dried basil
2 Tbsp. extra-virgin olive oil or coconut oil
salt and black pepper as desired
Saute onion in 1 Tbsp. oil. Place all ingredients including the sauteed onion in a bowl and mix well. Form into patties. Brown in a skillet with remaining oil on both sides until cooked through. Serve with mustard or ketchup.
Pesto Eggs
At this time of year gardeners have lots of sweet basil on hand. My favorite use for basil is pesto. I’ve posted a recipe for pesto previously but here’s a reminder recipe. Don’t forget that it is easy to freeze the pesto in small containers for ready use as a topping on vegetables, eggs, fish, and pizza during the winter season. I’ve even served millet grits with pesto. Yes, I really like the pesto recipe!
4 hard-boiled eggs from pasture-raised chickens
1 cup pesto
2 Tbsp. extra virgin olive oil
Peel the eggs. Rinse them off and cut in half lengthwise. Place on a dish. Drizzle with olive oil. Sprinkle pesto on top. Serve with a salad for a light lunch or dinner.
