Helping You to Better Health Naturally
Some comments from those who have taken the nutrition class:
The class “opened up so many new recipe avenues for me. Especially the spiralizer!”
The class provided “a wonderful new change of lifestyle that hopefully will keep me healthy for many years to come!”
I experienced “less sugar cravings” and it was “motivating to be with other people”.
“I have changed my diet 100%” and “my blood sugars are way down”.
I have “less pain and discomfort in every body system.”
Please explain why you came to our office.
“Back and neck pain.”
Please describe your response to treatment.”
“I am improving every day. It is much better than when I started.”
~77 year-old male
Please explain why you came to our office.
“To stay healthy and manage/decrease pain discomfort.”
Please describe your response to treatment.
“I feel like my body responds well to adjustments and treatment. I appreciate that Dr. listens to patient input, adjusts his treatment approach if something is not working or helping. I feel healthier and stronger when I am treated. I also sleep better without so much discomfort.” ~38 year-old female
Please explain why you came to our office.
“About two years ago, I had just injured my left knee while working out. I decided to try swimming instead but then I injured my shoulder–I felt like I was falling apart. I was 26 at the time and I just knew there had to be something that could help me feel better. I had been seeing a different chiropractor with no progress. I also felt like he just ignored my injuries and never changed the adjustments. I was feeling like there was nothing I could do. I was very frustrated and sad with my health and that I couldn’t be active.”
Please describe your response to treatment.
“Dr. Burgoon has ALWAYS made me feel listened to and validated how I was feeling. He changes his adjustments based on how I am feeling and my pain is almost completely gone. My shoulder healed within 2 months and my knee pain comes and goes, but I can do much more than when I came. I like that Dr. Burgoon takes time with each patient. I am so grateful that I came to the office!”
Here’s a low-glycemic breakfast or snack for you. Similar to the chocolate pudding I posted previously, this recipe skips the banana and uses a little stevia to sweeten. Also, we add a little protein and good nutrition with the collagen and egg yolks (only use the best quality eggs from free-range chickens that are organically fed–crack into a cup first to inspect as the yolk should stay intact with no odor). If you are not eating eggs the eggs yolks could be left out. A quarter cup of berries could be substituted for the cocoa powder. That’s the nice thing about smoothies–you can really mix it up.
Serves 1
1/2 ripe avocado (skin firm but gives a little, inside still light green without brown)
1/3 to 1/2 cup water or zucchini “water”
1-2 tsp. raw organic cocoa powder
stevia extract
1-2 Tbsp. Great Lakes collagen powder
2 egg yolks
1/2 tsp. vanilla extract
Place all ingredients in a blender container except egg yolks and stevia. Blend well. Add egg yolks and blend by pulsing a few times–proteins in egg yolks supposedly can be damaged by blending so I take the precaution of adding them last and then blending briefly until just mixed. Taste and add stevia to taste.
We are already getting zucchini from our garden thanks to an early start in the greenhouse. Here’s another recipe using spiralized zucchini–along with some cultured red cabbage which you will need to make ahead. You could substitute store-bought fermented vegetables if you have them on hand. A little olive oil, vinegar, salt and pepper and you have a wonderful salad.
Serves 2 (large salad)
4 cups lettuce pieces or baby lettuce
1/2 cup cultured red cabbage
1 small zucchini, spiralized
1/4 cup feta cheese
2 Tbsp. extra-virgin olive oil
1 Tbsp. balsamic vinegar
salt and pepper to taste
Place 2 cups of the lettuce in each of 2 salad bowls. Add half the zucchini spirals, red cabbage and feta cheese to each bowl. Toss to mix well. Drizzle the olive oil and vinegar over the salads. Salt and pepper to taste.
If you like potatoes but avoid them because you are watching your blood sugar levels, try diluting the potatoes with other non-starchy vegetables. This way you get to eat your potatoes and feel satisfied but not STUFFED and HEAVY afterwards. This recipe uses eggplant and only 1 potato. It’s easy and fast–if you cube the potato and eggplant small enough (between a 1/4 and 1/2 inch cubes), they will cook quickly. Serve these with turkey burgers and a salad and you have a meal.
Serves 3
1 medium-small eggplant (about 1-1/2 to 2 cups cubed–skin first with a potato peeler, then cut crosswise into 1/4 inch rounds, then cut the rounds into cubes)
1 medium red potato, leave skin on, wash well & cut as described above
1/3 cup frozen green peas
2-3 Tbsp. ghee or olive oil
1/2 tsp. dried onion granules (the Co-op has organic in bulk section)
1/4 tsp. dried garlic powder (Co-op has organic in bulk section)
salt and pepper to taste
Prepare the vegetables as described above. Melt ghee in a large skillet over medium heat. Once hot (don’t overheat or it will smoke–keep an eye on it and add 1 cube to see if it sizzles–as soon as it sizzles it is hot enough), add the rest of the potato cubes. Stir with a metal spatula so potatoes get covered in oil. Cover with a tight fitting lid for 3 minutes and then stir again to prevent sticking. Cover again for 3 minutes and stir again. Add eggplant cubes and spices. Mix well. Eggplant tends to soak up oil so you may need to add another tsp. or 2 of ghee or olive oil if the mixture seems dry and is sticking–stir well again. Cover and use spatula to prevent sticking every 3-4 minutes until potatoes and eggplant are tender. Add peas and stir. Turn off heat and cover for a few minutes. Add salt and pepper to taste. Serve immediately.
Looking for gluten-free or low glycemic “bread” recipes? Here’s one that’s grain-free and very easy. It is sweet enough to substitute as a cake–just put some chocolate icing on it (mix equal parts melted ghee or coconut oil, honey, and cocoa powder and add some vanilla). The “flour” I use is shredded dried coconut that is blended until finely ground in a blender. Arrowroot is available at the Co-op and at most health food stores.
2 cups dried, shredded coconut, blended into a powder in a blender
4 Tbsp. arrowroot flour or powder
1 rounded tsp. baking powder
1/2 tsp. sea salt
1 ripe banana–it needs to have brown spots so it is sweet!
2 tsp. vanilla extract
1 Tbsp. ghee or coconut oil
2 eggs
1 to 2 Tbsp. honey
In a food processor, mix the dry ingredients. Add the rest of the ingredients and process until thoroughly mixed. It should be the consistency of cake batter–thick but still drops off of a spoon. You may need to add more arrowroot but do it by 1 tsp. increments–if you add too much arrowroot the bread will be rubbery so be careful!
Bake in a cake pan at 350 degrees F until a knife comes out clean and the bread is slightly golden on top–about 15 minutes.
For the dairy-free, finding a good cream substitute is not easy. (I prefer coconut over nut or rice milk.) When I say good, I mean one that contains relatively few ingredients that are wholesome. Canned organic coconut milk meets that requirement over any product I have seen in a carton and when it is prepared this way I believe it is cheaper. The best buy for canned coconut milk is the classic (not the light) that is then diluted and blended to keep it emulsified and “pourable”. I use this in teas (chaga-chicory) and in smoothies, or in recipes calling for coconut milk.
1 can Native Forest Organic Classic coconut milk
water
1 tsp. vanilla extract, optional
stevia, optional
2 Tbsp. ghee, optional
If you have an immersion blender this is very easy (otherwise use a blender and transfer to a glass jar after blending). Empty the contents of the can into a wide-mouth, quart-sized mason jar. You may need to spoon it out if it is separated and too thick to pour. Then fill the can full of pure water and add to the mason jar. Use your immersion blender to thoroughly blend this mixture right in the glass jar. Add vanilla and a few drops of stevia extract if desired. I have also experimented and added melted ghee to this to add to the flavor (some dairy-free folks tolerate ghee just fine). Blend the contents of the jar again. Keep refrigerated.
Last night we had cauliflower soup (see previously posted recipe) but I wanted to add some protein to it. We had some smoked salmon on hand so I broiled it lightly and served it on top of the soup. It was actually quite a nice combination! Needless to say, this is a fast dinner when served with a salad, especially if the soup is leftover or pulled out of the freezer.
Serves 2
1 quart of cauliflower soup
2/3 of a package of smoked wild salmon–this is about 8 thin slices (Be sure it is wild caught salmon and look for a brand that does not have preservatives)
Fill two bowls with about 2 cups of hot soup. Spread the salmon slices on a baking tray and put under the broiler in an oven or toaster oven for 3-4 minutes–just enough to warm through and get a little crispy. Top each bowl of soup with 4 slices of the salmon. Serve immediately.
Children suffer injuries that lead to misalignments just as adults do. Children generally respond very well and quickly to gentle chiropractic adjustments. A case in point is that of a 5 year-old … [Read More...]
