There is nothing worse than waking up with a “charlie horse”. This may be a sign of low minerals –magnesium, potassium and/or calcium. Many of our patients report resolution of the problem when they supplement with magnesium and/or calcium, Vegetable juice and apple cider vinegar are good sources of potassium that we recommend. The bottom line is that blood tests and medical histories are the most accurate way to determine individual mineral needs that will help with muscle cramps.
Zucchini Fritters
Zucchini, eggs, and basil are a great combination. We were visiting Michael’s brother in Washington state this summer and his garden produce, along with eggs from his chickens, were the inspiration for this recipe. Add ground nuts and romano cheese, and the result is a simple vegetable-protein combination to build a meal around. With salad, these fritters make a delicious lunch. With a bean soup, a salad, and steamed vegetables, the fritters make a filling dinner. Notice, there is no gluten in this recipe so it is safe for gluten sensitive individuals.
Zucchini Fritters
2 small-medium sized zucchini (no more than 10 inches long–they get too tough), grated
2 eggs, beaten
1 medium onion, chopped fine
extra-virgin olive oil
1/2 cup almonds or sunflower seeds or pumpkin seeds ground in a blender
1/3 cup grated romano or parmesan cheese
1/4 cup fresh sweet basil, chopped fine, or 2 tsp. dried
1/2 tsp. sea salt
1/4 tsp freshly-ground black pepper
Saute the onions in 2 T. olive oil in a skillet until soft (don’t wash the skillet–use it to brown the fritters). Place the onions in a medium-sized mixing bowl. Stir in the grated zucchini and beaten eggs. Mix well and stir in the rest of the ingredients. Add 2 Tbsp olive oil to the skillet and get it hot (so the fritters don’t stick) on medium heat –but not to the point of smoking! Form fritters with a 1/4 cup-sized measuring cup and drop into the skillet. The measuring cup works great for spooning out the mix–just scoop and press it into the cup with a spoon before turning the cup upside down over the skillet and tapping the handle of the cup on the skillet to release the fritter. Brown on both sides, flipping over after 4-5 minutes. Serve warm. There is the option of baking the fritters–just lightly oil a baking pan and bake until lightly brown (20 minutes or so) in a 350 degree pre-heated oven.
Beware of high fructose sweeteners
It is very helpful for both patient and practitioner to follow the results of blood work and other tests when a patient is making changes in diet and lifestyle. The patient will feel better but the improvements we get in tests results over time are confirmation that we are on the right track.
We have observed that patients who consume concentrated fructose have high blood triglycerides and central obesity. These problems often improve once they avoid the high fructose sweeteners. High fructose corn syrup is the most common source of concentrated fructose that Americans consume. It is found in non-diet sodas, many drinks and convenience foods. Bottled juices, most often made from reconstituted fruit juice concentrates, also provide too much fructose at one time for the body to handle safely. Other sweeteners such as honey and agave nectar also contain a lot of fructose so it is best to limit their consumption. Except for vegetable juicing, the rule of “don’t drink your calories” stands as a first step in not only weight loss but getting healthier in general.
For more information on high fructose corn syrup consumption and its negative impact on health, visit http://articles.mercola.com/sites/articles/archive/2010/04/17/you-did-it–we-are-winning-the-war-on-fructose.aspx
Music student’s ulnar entrapment
“I am a college student majoring in composition and piano performance, and two years ago I was diagnosed wtih ulnar entrapment. Eventually, this caused complications not only in my elbow but also in my shoulder, neck, and my middle finger; the pain got so bad that I felt I was going to have to stop playing music altogether. By the time I decided to visit a chiropractor, I had exhausted every possible formal medical route with no answers or solutions. After the first visit, I noticed terrific results. My fingers were stronger and more flexible. After a month, it was as if I had never had any hand pain. I highly recommend Dr. Burgoon to anyone for any type of injury/chronic pain, and am now a firm believer in the possibilities and results that chiropractic offers.”~23 year-old male
Crohn’s Disease
“Monica evaluated my meds, took hair samples, looked at my medical records and found a wonderful book with an incredible eating plan that literally saved my life. Dr. B. ascertained that I also had spinal problems related to a car accident and subsequently a shoulder injury also related to the accident. I immediately began the eating plan and gradually was able to stop the medications, putting the active Crohn’s into remission. I did have to have surgery for an intestsinal blockage, the result of delayed diagnosis for the disease. I currently take 1 maintenance drug and lots of supplements recommended by Monica.”~63 year-old female
Elbow pain
“Have been to different doctors but Dr. Burgoon shows concern. I have been to 5 different doctors on elbows but no one could help. Within 2 weeks of Dr. Burgoon, pain stopped. I am very pleased with Dr. Burgoon and how he helps with exercise.”~67 year-old male
Female Problems
“I came to Monica seeking nutritional help for female problems. I also decided to go ahead with Dr. Burgoon as I had been thinking about going to a chiropractor but not sure which one. With eating as often as Monica suggested I could feel more “pick up and go”. I have less problems with low blood sugar. With adjustments I can breathe better, and could move better. The neck roll and lower back roll have been a great help to me. My neck exercises helped hold my neck adjustments. Up to this point my cycle has regulated.”~29 year-old female
Chemical Sensitivities
“Monica’s help with my chemical sensitivities was great! She had good ideas and did some clever research and really engaged with my problem. Now I’m healthier and happier.”~54 year old female
Holy Basil Tea
You can make herb tea without heating by soaking the herbs in water overnight or placing in a sunny spot outside all day in the summer. Not all herb teas extract well this way so try it and compare to see if the taste is as good or as strong as you would like. The reason we use this method is because more nutrients may be preserved without exposing the herbs to boiling water plus it is easier. In this recipe the oranges and lemons are raw too; the nutrient levels remain higher for many foods when not heated. This recipe features holy basil tea which supports the immune system and passion flower which is calming and anti-anxiety. It is not high in sugar since stevia is used to sweeten and the natural fruit sugar in the orange juice is diluted by the tea. This drink provides a refreshingly low-sugar way to enjoy the health benefits of these herbs. One other benefit—being a fluid it contributes to your 8 or so cups of recommended fluids a day so it helps with good hydration.
Holy Basil Tea
3 juicing oranges
1 lemon
1/2 cup dried holy basil (or 8 teabags of Tulsi tea from a health food store)
¼ cup dried passionflower leaf (available from herb supply stores or health food store that can special order—we get it from www.frontiercoop.com)
stevia extract to taste
3 qts. pure water
Place the herbs in a ½ gallon glass canning jar. Add the water and cap and leave overnight. An alternative is to place the jar in a sunny location outside in the summer for a full day. Next, strain the tea. Juice the oranges and lemon and add the juice to the tea. Add stevia to taste. Keep refrigerated.
Vegetable Juices
VEGETABLE JUICING
THE NUTRITION BOOST MOST AMERICANS NEED!
There is nothing as rejuvenating and as easily digested as freshly made juice. We recommend juicing primarily vegetables: carrots, celery, swiss chard, lettuce, and cucumber. We usually add an apple or two to each pound of vegetables and sometimes some fresh herbs such as parsley or mint. Some favorite combinations are carrot/apple, lettuce/chard/apple, carrot/celery/apple, carrot/celery/apple/parsley, carrot/chard/lettuce/apple, carrot/celery/apple/fresh mint, and celery/cucumber/apple. Only use organic produce otherwise you are consuming concentrated pesticides, etc.
For those people who have diabetes or low blood sugar or yeast/fungal infections, apple and carrot may need to be reduced or eliminated and the amount of juice limited to ½ to 1 cup per serving. Trial and error by watching your body’s response—especially your blood glucose levels– is very important for these folks.
We do not recommend juicing the cruciferous vegetables (broccoli, cabbage, kale, collards, etc.) because of their strong flavor and their potential to suppress thyroid function. Also, citrus fruits should not be juiced by a vegetable juicer—use an electric citrus juicer for these and limit your consumption to a half cup per serving (and dilute with water and sweeten to taste with stevia), because of the sugar (fructose) content. As for other fruits, they are better eaten fresh and not juiced because most people do not need the high amounts of fructose they contain.
One other point is that you need to eat just as many vegetables (both fresh in salads and lightly cooked in other dishes) when you juice. Juicing does not reduce this requirement and you do need the fiber they provide. Juicing adds lots of readily-available vitamins, minerals, enzymes and fluid that no other food provides. There may be times, such as when you can not chew (from oral surgery) or when you are on a liquid diet, then juicing proves invaluable because it provides fresh vegetables that you would not otherwise be able to eat. For this reason, we recommend everyone try to acquire a good juicer.
As for juicers, we recommend the grinding/pressing type, namely, the Champion, the Green Power, or the Norwalk. We have access to a distributor providing discounted pricing so please ask us for more details. Do not use a centrifugal juicer.
Carrot/Celery/Apple/Parsley Juice
8 large organic carrots, cut in half lengthwise to ease pushing through juicer
2-3 organic tart apples (not delicious or soft-type apples), quartered to fit into juicer
4 stalks of celery, cut in 6 inch lengths
1 bunch of parsley
Wash and chop vegetables that are too large to fit or too large to easily push through the juicer, and quarter the apples. Press produce through the juicer in an alternating fashion—1 carrot, then 1 celery, then 1 piece of apple, etc. Catch juice into a large glass pyrex measuring cup or glass bowl. Drink immediately as nutrients oxidize within minutes. Wash juicer parts as soon as possible.
