Category Archives: Nutrition

Healthy Alternatives: Open Faced, Grain Free, Grass Fed Burgers

Posted on June 6, 2014 | 2 comments

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This is an additional variation of a post my wife added awhile back.  Feel free to check our NUTRITION AND RECIPES section (located along the top menu bar) for that and more ideas.

Another disclaimer on this post: we actually don’t eat red meat that often.  This may be a once a week thing, and it usually comes on a Friday or Saturday when we’re being creative; hence the posted recipes.

Regardless, the following is another way to enjoy a classic without any guilt or negative after effects.

 

INGREDIETNS:

1 lbs. Grass Fed Beef

1 Green Pepper, Onion and Mushroom (preferably organic for optimal health)

2 Haas Avocados

1 Organic Egg Plant

Non-Pasteurized, Raw Sauerkraut (or another variation of it, i.e. kim-chi.  What is kim-chi? A fermented mix of vegetables and spices with Oriental dissent.)

2 Organic Roma Tomatoes

Desired Spices for the Meat (cumin, garlic, ground pepper, and oregano)

 

STEPS:

Preheat large pan on Med-Low to Med, lather with coconut oil (unrefined).

Dice green pepper, onion and mushroom and mix it, along with your seasoning (cumin, garlic, ground pepper, and oregano)  with the meat.

If you really want to set it off, you can put in the time and make some home made guacamole as we did. (We’ll unleash our favorite recipe for our beloved guacamole at a later date.)  However, slicing up avocados will do if you don’t have the time.

Dice the Roma tomatoes.

Slice the eggplant in slices approx. 1/4″ to a 1/2″ thick, and fry them in the preheated, coconut oil lathered pan.  Continue to flip, frying both sides and removing before too much of a browning reaction takes place on the eggplant.

Set the eggplant aside and reapply coconut oil if needed.  Shape the meat/veggie/seasoning mixture into patties of your desired thickness. (Make sure you pack it tight so it doesn’t crumble when maneuvering in the pan and consuming).

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Cook the burgers in pan to your desired temperature, again constantly flipping in an effort to avoid too much of a browning reaction on each side of the meat.

As the burgers near ready, spread a thin layer of your fermented, non-pasteurized sauerkraut on the eggplant.  Place the burger on top and cover with your delicious guac (or simply sliced avocados if you’re lazy…I mean pressed for time) and diced tomatoes.

And there it is; healthy classic treat without the dairy, grains or pro-inflammatory Omega 6s.

(If you LOVE picking your burger up and eating with your hands, feel free to cut the eggplant thicker and double the amount so you can close that bad boy up and enjoy the meal mentally as well.)

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Healthy Alternatives: Grass Fed Beef Stir Fry with Kelp Noodles

Posted on May 22, 2014 | Leave a comment

With the wife preoccupied with our new boy, I figured I should step up on the nutritious suggestions.  We’ve received much positive feedback from Ashley’s previously posted recipes and would love to share more.

My normal regimen (which I’ll start to include as well in an effort to provide ideas and spark your own culinary creativity) consists of various versions of salad, raw veggies, fruits and nuts, hormone and antibiotic free chicken and eggs and your occasional sweet potato, grass fed beef, wild fish or on the go/recovery protein drink.

While preparing a Friday night meal for my wife and I, it dawned on me that I should share these slightly more involved dishes that are great tasting AND nutritious.

So here you go:

GRASS FED BEEF STIR FRY WITH KELP NOODLES

1lb. Grass Fed Beef      (Publix carries multiple brands of this now)

1 Bag Kelp Noodles      (clear noodles, can be found at most health food stores)

1-2 Organic Eggs

 

1 Green Pepper

1 Purple Onion

1 Portable Mushroom

1 Stalk of Celery

1 Avocado

1 Tomato

1 Clove of Garlic

Cashews

(Preferably organic for all the above.  No sense in derailing your honest efforts with a good dose of pesticides and gut/immune system destroying GMOs).

 

Seasoning of Choice for Beef:

Turmeric

Cumin

Ground Pepper

Oregano

 

Organic Extra Virgin Olive Oil

Coconut Oil

 

Preheat two pans (preferably ceramic or cast iron, PLEASE avoid cooking with aluminum or non-stick teflon) coated with coconut oil on LOW to MED LOW heat.

Prep Veggies:

Thinly slice purple onion and green pepper

Dice celery, garlic and tomato

Slice avocado

Chop cashews and mushrooms

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Add beef to one pan and noodles to the other. The larger pan should be used for the noodles.   (I also like to go heavy on the coconut oil in the larger pan.)

Season beef (light turmeric, cumin, oregano, ground pepper: facilitates better turmeric absorption, diced garlic) and mix with spatula.

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Continuously stir noodles.

(Like my wife, I’m not a big exact time & measurement guy when it comes to cooking. This is fine for personal preparation, but leaves a recipe somewhat devoid of precise steps, so bear with me.)

Once the noodles begin to soften and separate, begin adding veggies (green peppers, onion, celery and mushroom).

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Don’t forget to keep stirring the meat until it reaches a temperature you prefer.  I prefer a juicy, slightly pink MED RARE, while the Mrs. prefers a more cooked (slightly drier) texture. So naturally we eat the dry meat.

Personally, I prefer the veggies to be warm but still retain that crunch. Once they warm add a raw egg (or two) to the mixture. Stir occasionally as the egg slowly separates and cooks, leaving small sections of egg that is connected to and slightly coating some if your fixings (just like the Thai restaurant, minus the MSG).

Once the meat and noodles meet your desired standards, plate the stir fry (I like to pour some olive oil on the noodles at this point) and cover with the beef.

Top it off with your sliced avocado, diced tomatoes and cashews and you’re good to go.  A delicious dinner that leaves you feeling mentally and physically strong.

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Arm Yourself Against Alzheimer’s

Posted on May 15, 2014 | Leave a comment

It is difficult to fully comprehend the frustration, fright and devastation that accompanies the loss of memory and function.  Unfortunately this is a reality that 50% of 85 year olds in this country face, with a substantial rise in the number of early onset Alzheimer’s patients as well.

The good news is that more and more research is implicating lifestyle as quite possibly THE determining factor as to whether or not the Alzheimer’s gene is expressed and to what degree.  In spite of a sick care system which profits grotesquely off of the individual becoming resigned to the fact that they are a victim of genetics and bad luck, this is truly empowering information.

The following link is to an article from Dr. Mercola’s website.  Occasionally I may pull bits and pieces of information or references from Dr. Mercola, but in this case I felt enlightened and empowered by the entire post, and in turn, enthused to share.

When it comes to Alzheimer’s, the numbers don’t lie.  The threat is real.  Take a second to ponder how sad, lonely, and hopeless life would become as your brain function declines.  Now get it into your head that when it comes to Alzheimer’s and many other diseases or conditions, you do not have to be a helpless victim resigned to drugs, surgeries and inevitable decline.  But the trick is taking a proactive approach NOW, before the wheels fall off and you resort to panic mode.

You are never too old or young to make changes.

The knowledge and thus the opportunity is before you.

What are you going to do with it?

 

Do yourself a favor and read the following article:

http://articles.mercola.com/sites/articles/archive/2014/04/27/diet-alzheimers-disease.aspx

 

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Supplement Series #2: The Good Bacteria

Posted on May 7, 2014 | Leave a comment

probiotic211

ESSENTIAL SUPPLEMENT OF THE MONTH

PROBIOTICS

  • WHAT ARE THEY?
  • The beneficial or “good” bacteria that reside in your digestive tract.
  • 80% of your IMMUNE SYSTEM lives in your gut, and a large portion of this is due to the presence of this bacteria.
  • WHY?
  • They aid in digesting food, particularly hard-to-digest foods and foods to which some individuals are more sensitive.
  • Without proper digestion we are not receiving the nutrients and fuel that we are consuming the food for. Vitamin and mineral deficiencies lead to systemic repercussions.
  • Support your immune system
  • The “gut” is one of the four main barrier systems in your body to protect you from outside invaders whose presence can lead to things conditions like AUTOIMMUNE DISEASES.
  • Mounting research pointing towards a strong relationship between your gut health and brain health. Inflammation or permeability (aka “leaky gut”) in the gut has been shown to lead to the same in the brain.
  • This is why there is a growing correlation between gut health and conditions like DEPRESSION and ALZHEIMER’s
  • Promotes vaginal health in women
  • (the same “good” bacteria that populate the gut also populate the vaginal region)
  • Antibiotics, drinking or swimming in chlorinated water, chronic blood sugar spikes, consuming inorganic, GMO and processed foods all wage a war in your healthy gut flora (aka probiotics)

 

  • FOOD SOURCES:
  • Fermented (UNPASTURIZED FOODS: sauerkraut, kimchi, various UNPASTURIZED dairy)

As we’ve stated in the past, it would be ideal to keep the number of supplements to a minimum while obtaining all the externally derived nutritional support from our diet.  However, due to poor quality of our food source as well as the hazards we are exposed to, certain supplements would be advantageous to our wellbeing.  A couple of months ago we started this list with a daily dose of high quality Omega 3 fatty acids.  (https://clarkechiropracticwellness.com/2014/03/12/supplement-series-the-good-fats/)

The second supplement that virtually everyone can benefit from is a high quality probiotic.  This term has become somewhat of a buzz word in the mainstream as more and more research emerges backing the benefits behind making sure your “good” bacteria is at a premium.

As with all supplements, you want to make sure you’re spending your money and efforts on a quality product.  Certain strains of bacteria are more likely to survive the stomach acid bath en route to your intestines, so you want to make sure those are included on the label.

You also want to be wary of certain foods (yogurts are notorious for this) that falsely tout the added benefit of various live cultures or strains of bacteria.  If a product is pasteurized, which most dairy is, the beneficial bacteria which they use as a selling point have most likely been destroyed by the heating process.  Unpasteurized is becoming a selling point like organic or gluten free so if it doesn’t make mention of it, assume it’s pasteurized.

In addition to the immune and digestive benefits (which should not be understated) the gut – brain connection is a major reason why a good probiotic makes my list of essentials.  We carry and take the brand pictured at Clarke Chiropractic and Wellness.  However, if you have questions about another brand or supplement, your inquiries are always welcome.

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Hormonal? Fertility Issues? Have You Addressed the Adrenals?

Posted on April 25, 2014 | Leave a comment

Being a practitioner that places a heavy amount of emphasis on nutrition, I’d be remiss if I didn’t continue to elaborate on the far reaching hands of the adrenal glands.  Being a beaming new father who has been blessed with a beautiful and healthy wife and baby, I’d also be remiss if I didn’t go into more detail about how adrenal dysfunction can influence the sex hormones responsible for reproduction and beyond.  Well, nobody wants to be labeled as remiss, so here we go.

 In the simplest terms, the adrenal glands are our stress glands.

(For a review on these essential workhorses feel free to refresh: https://clarkechiropracticwellness.com/2013/03/12/de-stress-your-life-part-1/

and

https://clarkechiropracticwellness.com/2013/03/19/de-stress-your-life-part-2/ .)

 When they are overworked for any of a variety of reasons (mental or physical stress, food intolerances, etc.) they shift towards an overproduction of cortisol in order to help us deal with stress.  One of the many downsides to this is that the production of hormones like estrogen, progesterone and testosterone decreases.

 In order for the adrenal glands to make cortisol in response to sustained levels of elevated stress, it ends up stealing the cholesterol precursor that would normally be used to make something called DHEA, which is the precursor to our sex hormones.  This is a phenomenon called pregnenolone steal and can result in hormonal imbalances, PMS, infertility, male menopause, and polycystic ovarian syndrome.

 Your hormone production is also dampened by overactive adrenals on a cerebral level.  As we’ve discussed in the past, the adrenal glands are under control of a part of the brain known as the hypothalamus, which in turn directs the pituitary gland.  The pituitary gland either makes, pumps out or sends the signal to trigger hormones like growth hormone, thyroid stimulating hormone, oxytocin, as well as hormones that signal the adrenals.

 The anterior pituitary is also responsible for LH (luteinizing hormone) and thus progesterone, and FSH (follicle stimulating hormone) and thus estrogen.  These hormones are intracle in properly regulating the menstrual cycle, reproduction and beyond.  Adrenal overdrive overworks the pituitary causing it to be sluggish in its output of other hormones, like LH or FSH.

 Another fact to be cognizant of is the fact that an inflammatory diet or unknown food intolerances will also have the adrenals logging extra hours at the office.  This not only attenuates hormone production for reasons described above, but it also downgrades the immune system.  This is critical for us all, but especially for a mother and her un or newborn child.

 When dealing specifically with pregnancy, studies have shown that a mother with adrenal dysfunction can actually pass it on to her unborn baby by drawing hormones through the umbilical cord.  We’ve illustrated the systemic effects of adrenal dysfunction in the past, so a newborn child with this condition is highly susceptible to immune and gut dysfunction, allergies, eczema, food intolerances, even autism.

 The best thing to do if you are having issues that have been deemed or you presume are hormonal is to consult with a qualified healthcare practitioner.  Cleaning up the diet and repairing the gut, identifying potential food intolerances, providing adrenal support if necessary, making lifestyle changes, making sure the nervous system (which ultimately controls ALL) is balanced, and just taking a deeper look inside for the root of the issue is the logical course of action.

 If you or anyone you care about is going through any of this, please give us a call (321-848-0987) and we’ll work through it together.

 On a personal note, as I prefaced in the intro, my wife and I are proud new parents.  Going into 2013 we didn’t have a time table to begin trying.  However, my wife is a patient of mine and we actually had her on various adrenal support and supplements due to symptoms she was having and the results of an exam.  After that we both partook in a fast/detox/cleanse together, while congruently sticking to an elimination/provocation diet.  A couple of months later we decided to “stop not photo 4trying” to get pregnant.  A month later Ashley was pregnant. And 9 plus months later we have a healthy baby boy.

I realize there are always other factors that contribute to hormonal imbalances and things such as pregnancy.  But don’t rule out these seemingly simple things. Don’t fall victim to the current status quo and believe that “that’s just the way it is,” or you need a pill to fix that. Keep hope alive.  Trust the body and treat it well and most likely it will return the favor.  This goes for the current topic or any other.

 Good luck and do not hesitate to call for a consult if any of this resonates with you.

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