Helping You to Better Health Naturally
by towers
Please explain why you came to our office.
“I was seeking a natural approach for relieving my back pain instead of having surgery.”
Please describe your response to treatment.
“My response has been good in several ways–I can tell the neuropathy in my feet has lessened and a feeling of tightness in my legs has improved. I feel stronger in my back than I did before treatments.”~78 year-old female
by towers
Please explain why you came to our office.
“Because around 28 weeks pregnant I began experiencing debilitating lower back pain to where I could barely walk.”
Please describe your response to treatment.
“I experienced immediate relief after the first visit, and gradually improved with each ensuing visit so the pain was almost non-existent and I was fully functional again by around 34 weeks pregnant.”
by towers
There is hope for folks who want to eat beans but avoid them because they produce intestinal gas. With time, the microbes in the gut adjust to a healthier diet that provides more fiber so persevere. Initially eat beans in small amounts with lots of vegetables a few times a week over a period of a few months. Then you can try to increase the amount gradually while also following the other tips suggested below.
When cooking beans yourself, always soak them in plenty of water overnight first. In the morning, rinse them very well in plenty of water until the rinse water is clear. Drain and cover again with plenty of water and cook–bring to a boil, reduce heat, add a bay leaf, and gently simmer until beans are thoroughly soft. Additional water will need to be added as they cook and it may take 4-6 hours. The hardness of the cooking water is a factor. After the beans are cooked drain and discard the water. If you use canned beans, drain the beans and discard the water.
Another measure to take to ease the digestion of beans is to serve them with lots of vegetables to dilute the beans. Notice the amount of vegetables in this recipe.
The cumin, nutritional yeast, and tamari make these beans flavorful enough to be served without toppings. When serving children omit the cayenne and serve with grated cheese.
1 large onion, chopped
2 Tbsp. extra virgin olive oil
2 tsp. cumin powder
cayenne pepper to taste
2 cups cooked pinto beans
1 small zucchini, chopped fine
1 green pepper, chopped
1 Tbsp. nutritional yeast flakes
1 Tbsp. tamari
sea salt and black pepper to taste
Saute onion in olive oil in a large skillet stirring frequently until soft. Stir in cumin and cayenne. Keep on medium heat and add pinto beans, zucchini, and green pepper, and about 1/4 cup of water if the mixture gets dry. Stir well. Let simmer uncovered stirring occasionally for 10 minutes or until zucchini is tender. Add yeast flakes, tamari, salt and pepper. Stir well. Serve over brown or wild rice blend, or quinoa, or tortillas. Possible toppings: hot sauce, diced tomatoes, avocado, shredded lettuce, grated cheddar cheese, sour cream.
by towers
This recipe was inspired by Sally Fallon’s crispy nut butter recipe (The Nourishing Traditions Book of Baby and Child Care). Normally, we do not recommend nut butter because of anti-nutrient (phytates, oxalates, enzyme inhibitors) content. The amounts of these harmful compounds can be reduced (but not eliminated, so eat in small amounts) with soaking overnight or even sprouting and then rinsing very well. The soaking process makes the nuts easier to digest and lighter in taste. This nut butter recipe takes the improvement in digestibility one step further–the sunflower seeds are diluted with coconut oil which is a good fat and health-giving addition to the diet. People need to eat more good quality fats and this is one of them. An added bonus is that it tastes great!
2 cups organic sunflower seeds (without the shells)
sea salt (Celtic)
filtered water
Place seeds and 1 tsp sea salt in a 1/2 gallon mason jar or a large bowl and add at least 1 quart of water. Let soak overnight. In the morning rinse very well–use a strainer or fine mesh colander and continue to rinse until the rinse water is clear. Let excess water drain off and then spread seeds in a baking pan. Sprinkle 1/2 tsp sea salt over the seeds and stir. Place in a low temperature oven–I use an oven set on drying at 140 F. Stir every hour or so. The seeds should be thoroughly dried which may take 2 to 8 hours depending on your oven temperature. Let cool. Store in a glass jar in the refrigerator or proceed to make the nut butter.
Now you are ready to make the nut butter. You could also store in the refrigerator and use on salads or eat as a snack.
2 cups soaked and dried sunflower seeds
3/4 cups organic raw coconut oil
1 tsp. sea salt (or to taste)
1 Tbsp. honey (optional)
Place seeds and salt in food processor and process until finely ground. Add coconut oil and honey and process until smooth. This mixture may be somewhat runny but coconut oil hardens at cooler temperatures so store in the refrigerator to harden. Remove the amount you need when you are ready to serve. Work a little with a fork and it will be manageable for spreading on celery or apple slices.
by towers
The goal of the nutrition course, “Diabesity”, is to empower participants to achieve better health through diet and lifestyle. Losing weight is a natural benefit but it is not the primary focus of the classes. The program is gradually implemented over seven weeks and is provided in a supportive group setting–very helpful for making permanent, beneficial changes. The following is one participant’s response to taking the class.
“Monica’s ‘Reclaim Your Health’ Diabesity Class has been extremely helpful to both me and my husband. Although my husband did not attend the class he responded positively to all the dietary changes I was making and went on to lose over 35 pounds. We feel great, and have benefited so much! What we have learned will stay with us the rest of our lives. I consider Monica and Dr. Burgoon the best resources I know of on nutrition and health.”
by towers
Please explain why you came to our office.
“Acute back pain unresolved by PT exercises I do at home. Back pain had been under good control with exercises until I suffered a torn meniscus in my knee, necessitating more use of my back in activities of daily living. Back pain exacerbated to point I could not get into and out of the car without moderately severe pain.”
Please describe your response to treatment.
“Much diminished discomfort. No back pain getting in and out of vehicle most days. I am continuing my PT exercise as well as additional exercises recommended by Dr. Burgoon. I will continue treatment as long as recommended as I feel I have definitely benefited from them.” ~67 year-old female
by towers
Ever buy or grow a cantaloupe that wasn’t sweet enough to make it enjoyable to just eat? You can salvage your investment–especially important if it’s organic!– by making a refreshing low-sugar smoothie with it. All you need is a little lemon juice and stevia and a blender.
1/2 cantaloupe
juice of 1/2 lemon
stevia extract to taste
1-2 ice cubes if desired
Remove seeds and skin of the cantaloupe. Cube it and place in the blender. Add other ingredients and blend until very smooth. It’s optional to serve with a sprig of mint.
Serves 2 , 8 oz servings
by towers
Why did you take the class?
“I have a love-hate relationship with food. Sugar and chocolate cravings always land me in larger size clothes before I know it!”
How did you respond to the program?
“The class taught me why the cravings happen and what foods to eat to avoid sugar cravings. And it works! The first week on the program I noticed an eight and a half pound drop in weight. I didn’t even want chocolate or sugar foods. Not eating bread or dairy, did me a world of good! I wasn’t bloated and my energy level increased, brain fog was gone and I was sleeping more soundly.”~59 year-old female
by towers
Why did you take the Diabesity class and did it meet your expectations?
“As a Type II diabetic there were two reasons why I decided to take the class. The first was to lose weight and the second was to stabilize my blood sugars which had been too high for too long.”
How did you respond to the program?
“During the six week program I have lost about 18 pounds which I hope to continue to a goal of 28 pounds. More important than the weight loss was the program’s effect on my blood sugars which have come down to very good levels (81-90). These stabilized blood sugars have allowed me to reduce my insulin by 65 units/day. Besides my reduction in insulin dosage I have almost eliminated my need for the acid-reducing medication nexium. I have only taken three doses in the last four weeks. This class not only met but exceeded my expectations.” 62 year-old male
by towers
Quinoa (pronounced “keen-wa”) can replace bulgur wheat which is traditionally used in tabouli, a salad of middle-eastern origin. Quinoa is a South American gluten-free grain which is complete and balanced in essential amino acids–that means it’s one of the best plant protein sources. It’s also easy to digest and cooks quickly. Be sure to rinse the quinoa several times with warm water to remove the bitter-tasting saponins, which are a natural coating.
1 cup dry quinoa
1 and 3/4 cups water
1 tsp. natural sea salt
2 large cloves garlic, crushed
2-3 scallions, chopped fine
1/4 cup lemon juice
1/2 tsp. dried mint leaves, or 1 tsp. fresh mint chopped fine
1/3 cup extra-virgin olive oil
1 cup finely chopped fresh parsley, packed (up to half of this can be substituted with fresh cilantro)
2 medium tomatoes, diced
feta cheese and black olives for garnish
Optional: 1/2 cucumber chopped, 1 cup grated carrot, 1 green or red sweet pepper chopped
Place the quinoa in a sauce pan and rinse very well with warm water several times, draining each time with a fine-mesh strainer. Strain out all of the rinse water. Add 1 and 3/4 cup water, bring to a boil, and immediately cover and reduce heat to a simmer. Remove from heat when all of the water has been absorbed and the quinoa is cooked through (about 20 minutes). Stir is salt, garlic, scallions, lemon juice, mint, and olive oil. Mix well and refrigerate for about 3 hours. Just before serving, transfer to a bowl, add parsley/cilantro, tomato, and other vegetables desired. Stir well. Garnish with plenty of feta and olives.
Serves 4-6
When you're feeling down with a cold, the last thing you may want to do is cook! Well, if you keep a few ingredients on hand you can make this nourishing, soothing broth in a few minutes. If you … [Read More...]
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...]
2302 Colonial Ave, SW, Ste A
Roanoke, VA 24015
(540) 343-6636
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