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Broccoli and Stilton Soup

Once upon a time in the distant past I took a trip to London (and Paris) to visit friends of my parents and a friend of mine.  This story takes place in England.  On Salisbury Plain, in fact…

It was a dark and stormy day (really). And my ‘Aunt and Uncle’ dropped my friend and I off at the famous site on Salisbury Plain – that’s right the amazing Stonehenge.  It was our only available time to visit and it was raining really hard so my Aunt and Uncle decided to wait in the car for us because they had been there before and they didn’t want to do battle with the rain.  So anyways, my friend and I went out there with almost no other people and took a walk around Stonehenge, pretty well alone. When does that ever happen? When it is raining sideways on Salisbury plain apparently.  It was quite amazing.  It was also really cold and wet.

Once we were done we went for lunch in a pub nearby.  We all had a Broccoli and Stilton Cheese soup that is maybe the best soup I have ever had. Ever. Maybe it was because I was cold and wet and hungry (hangry but holding it in really), or maybe not.  I have been trying to copy it ever since.

This is the closest I have come and it uses broccoli stalks that I collect and freeze as I use broccoli to feed the family (yep you read that right).  I cut the very end off and cut them in chunks and collect it in a large Ziploc freezer bag – once I have a full bag I can make a soup!

So here it is- hope you enjoy:

1 full bag of broccoli stalk (from freezer)

some broccoli florets (if you have them – I rarely put them in)

2 potatoes pealed and cut in chunks

1 wedge stilton cheese

1 L chicken or veggie stock

salt to taste.

 

Really that’s it.  I throw it in a large pot and make sure the stock covers the veggies and add water if it doesn’t.  Boil until everything is soft and then transfer to blender to puree in batches.

Super Yummy and amazing in this super cold weather.

Enjoy!

 

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Scarsdale Chicken and Kale Salad (Keto)

So once upon a time there was a doctor named Dr. Scarsdale and in the 1970s or 1980s there was a fad diet called the Scarsdale diet. I have no idea what this diet consisted of at all but I know my Dad was on it and lost a bunch of weight with this as well as exercise at the time. Mostly he was on his stationary bike for at least an hour per night in front of the TV in the basement.

The only thing that I actually remember about this diet was this recipe which was likely modified over the years by my mom.  It is super easy and makes amazing juicy and healthy Chicken legs every single time.  It became a staple in our household and I still make it to this day.

Actually I made it yesterday…

Ok, so why did I pull this one out ?  Well as you may or may not know already I will be hosting Wellness Wednesdays on my clinic facebook page every Wednesday night at 9 pm eastern in January 2018.  Week 1 is couch to 5 k (mostly because I have to get my tush running again) and then week 2 is the Keto diet with Penny Hounsome, trainer extrodinaire.   You can find it here:

I thought I would get a jump on the keto thing and start a couple weeks early so I could report on my progress (and it keeps me accountable too – bonus!)

So back to the recipe:

Scarsdale chicken

-a bunch of skin on chicken legs

-chicken broth

-paprika

Put chicken legs in oven proof dish.  Pour chicken broth over so it comes up at least mid way or higher on each leg. Sprinkle paprika over top of whole dish. Bake at 350 F for 45 minutes.

That’s it. Really.

Juicy chicken legs every time.

Kale salad pictured above

kale

flavoured olive oil (I used red pepper)

cucumber

avocado

apple cider vinegar

Cut up leaves of kale (small is best in my opinion). cut in cucumber, avocado and pour olive oil and vinegar over top). Eat.

 

Seriously uncomplicated and super yummy.

 

 

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Sinus pain, pressure releif

Sinuses.  When they don’t bother you, you don’t even notice them.  When they are stuffed full of fluid they make you miserable.  Sinus Congestion is a multi million dollar industry – how many commercials can you think of that talk about sinus congestion advertising some kind of decongestant or a stuffy, sniffely cold medication? Commercials ain’t cheap so it’s safe to say they make money on selling these things.  That’s because there are few things less comfortable than sinus congestion.

Pressure, pain, headaches, dizziness, post nasal drip and coughing are just a few symptoms of this super fun problem.  Sinus congestion can result from a cold or infection and can continue for ages especially if you have a chronic type of sinusitis (Inflammation of the sinuses).

So why is a chiropractor talking about sinus problems now?  Can I treat sinus infections? No. I don’t treat the infection directly at all (though adjustments do boost the immune system for sure this is not my focus in this article at all).  What I can do is some activation of pressure points and adjustments to release some of the muscles surrounding the sinuses, relax them so to speak, and help them drain.  Sinuses that drain heal faster and guess what … you breathe better. All good all around.

Here are a couple of cases I saw recently:

  1. Patient came in for a regular adjustment on the way home from work because she had severe throat pain and ear pain from a concurrent throat infection.  She was already taking antibiotics and saw her family doc again just before she saw me who told her there was nothing more to do and she had to wait it out.  She was seeing me for a completely unrelated problem but told me this because she was in so much pain.  We decided to try some sinus draining techniques while she was there and about half way through she said to me “Wait, what are you doing?” – I froze…. ‘um why?’ I asked?  “My throat isn’t sore anymore!!!” she said (remember she was going home from work because of this pain).  Ok, cool… she then called me a sorcerer – which I enjoyed very much.
  2. Patient came in from out of town as she was visiting family. She had had dizziness daily for 2 years since the birth of her child.  Had seen ENT specialists and several doctors, tried several medications to no avail.  We decided to do some exercises that are specially designed for her type of dizziness, sinus draining treatment and some adjustments.  She then went to the cottage with family for a week and returned to me. She reported having her first few days in 2 years with no dizziness.  Amazing. (I’m still amazed but not surprised when these things happen)

 

This also works for people who have chronic sinus headaches and other sinus related issues.  Of course every case is different and this may not be the solution but it is pretty easy to give it a shot and very low risk and non-invasive.

So there are really easy, non invasive things that we can try if you have a whole bunch of congestion you can’t seem to get rid of or even if it is new and you are really uncomfortable.   Give me a call if you have any questions

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Slow Cooker Coconut Curried Chicken and Cauliflower Rice

So I love Curried Chicken.  This recipe is paleo and Whole 30 and originally came from a website called I breathe I’m Hungry (www.ibreatheimhungry.com).  Originally it had potatoes and jalapeno peppers as well as other things in it but if you have been following my blog and recipes at all you will know that I tend to modify recipes.  Mostly because I’m lazy or somehow I have forgotten to buy an ingredient.  So here is my version. It is way easier than the original and I make it during the winter at least twice per month… I like it even better than the original and I serve it over Cauliflower rice too – my recipe for that is below. I often double or triple the recipe because I never feel like I can get enough of this for lunch.

Coconut Curried Slow Cooker Chicken:

Marinade:

8-12 boneless skinless chicken thighs

1 tsp garlic powder

1 tsp onion powder

1 Tbsp spicy yellow curry powder

2 Tbsp olive oil

1 tsp kosher salt

 

For the curry:

2 cups coconut milk (I use 1 can milk and 1 can coconut cream)

1 Tbsp (or more to taste) curry powder

coconut flour to thicken

 

Oil and spices for marinade in large Ziploc bag and mix well.  Add chicken and mix up to coat all.  Leave in fridge over night or several hours.  Just before you are ready to turn on crock pot put all ingredients listed under curry into it and mix well with whisk.  Heat a pan and coat with cooking spray and brown marinated chicken on both sides quickly then place in slow cooker and make sure chicken is covered mostly with coconut milk.  Set slow cooker for 6 hours on high and walk away (best part).

Is super tender and amazing when you get back to it! That’s it really!!!

 

Cauliflower Rice:

1 head cauliflower – florets removed

olive oil

salt to taste

Place florets into food processor and grind until small pieces resembling rice. Place with oil in deep pot and fry until tender – you may need to place lid on pot – don’t over cook or it will get mushy.

That is it for this one too!!!

This is a super easy one and is really yummy. Love love love this one.

 

 

 

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Yellow Split Pea Dhal – Modified… from About.com via Katie Mellor

So in the winter I love soup and comfort food.  This recipe is kind of a combo   of both… It came originally from one of my closest friends Katie – via the website About.com.  It is vegetarian and can be vegan and has a ton of turmeric in it which is amazing for you – said to do everything from help prevent Altzheimer’s Disease and Cancer as well as a natural anti-inflammatory.  Anyways I don’t eat anything unless it tastes good.

This one tastes good.

Love making up a batch of it and taking it for several days for lunch.

Here is the recipe from About.com and following it are my modifiers (how I make it for myself)…

1 cup yellow split peas, uncooked

2 cups water or vegetable broth

1 tsp tumeric

1/4 tsp cayenne

1/2 tsp salt

1 Tbsp margarine

1 1/2 cumin (whole seeds or ground)

2 whole cloves

dash pepper

In a large pot bring peas and broth to a slow simmer and add turmeric, cayenne and salt. Cover and cook 20 minutes stirring occasionally.  In a large skillet or pan heat onion, clove, cumin in the margarine and cook 4-6 minutes.  Add onion and spices to peas and allow to simmer at least 5 mire minutes.

Serve with rice or alone in soup bowl.

 

My modifications:

I do not add onion but fry the spices alone in the margarine (onion makes me toot and I think my patients wouldn’t appreciate that… Certainly Ryan, my husband, doesn’t).  I double the broth and cook much longer until the peas are mushy and less formed… just my preference… see how you like it.

Hope you make it and enjoy!

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Seasonal Affective Disorder (S.A.D.)- A.K.A. “the winter blues”

Wow that’s a bunch of acronyms right up there…

Ok so Seasonal Affective Disorder- the definition from Google is below – saved you a step there, didn’t I?

“Seasonal affective disorder (SAD), also called winter depression, winter blues, summer depression, and seasonal depression, is a mood disorder subset in which people who have normal mental health throughout most of the year exhibit depressive symptoms at the same time each year, most commonly in the winter.”

From the Mayo clinic website here are some symptoms of SAD:

“Signs and symptoms of SAD may include:

  • Feeling depressed most of the day, nearly every day
  • Losing interest in activities you once enjoyed
  • Having low energy
  • Having problems with sleeping
  • Experiencing changes in your appetite or weight
  • Feeling sluggish or agitated
  • Having difficulty concentrating
  • Feeling hopeless, worthless or guilty
  • Having frequent thoughts of death or suicide”

You may have one or a combination of the above symptoms.

Ok, so does this sound like you or someone you know? If so you should talk to your doctor and see if you need to take further steps for your mental health but there are some other things you can add to the regime recommended by your doctor.

One amazing thing is a Seasonal Affective Disorder Light.  The basic premise of this light is that it must shine into your eyes (not directly but while you are looking at something else, say a computer screen) for about 20 minutes to 30 minutes per day.  Receptors in the eye are stimulated which triggers the release of Serotonin (the “happy” hormone).  These lights have been found to be very effective and I have recommended them for my patients.  I generally recommend them from the website below because I know that these ones have the right bulbs and light being emitted to stimulate the receptors mentioned above.

www.northernlighttechnologies.ca/

If you have more questions about this please don’t hesitate to contact me.

And if you do have thoughts of suicide, please tell someone.  You are not alone.

Suicide hotline for immediate help in Toronto call: 416-408-4357

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Make your own Essential Oil Body Butter

I decided to make body butter this year as some of the Christmas Gifts I am giving out – The one pictured is using Young Living’s Gentle Baby Essential Oil which is terrific for new moms and babies and helps with Mother/Baby bonding, is good for cracked nipples from nursing and is great for skin recovery (stretch marks) but also makes a great hand cream for dry skin.  I decided to give this one to people who handle lots of babies (and Moms) – Midwives and Pediatricians that I know.

You can make any ‘flavour’ body butter and it is surprisingly easy.  The hardest part was ordering ingredients (which I got online in bulk from a company called New Directions Aromatics here in Mississauga – I now have enough for several batches and will definitely make more!)

This is surprisingly easy to do yourself at home and makes a beautiful fluffy cream that smells great.  Best of all you know exactly what the ingredients are and they are all super healthy and natural.

Here is how:

Body Butter Recipe:

1/2 cup Shea Butter

1/2 cup Cocoa Butter

1 cup Coconut Oil (I had this in the cupboard from the health food store)

1/8 cup Calendula Oil

1/8 cup Jojoba or Sweet Almond Oil (no nuts in mine or in my house so…)

1 teaspoon Vitamin E Oil

20-40 drops Essential oil of your choice (depends how strong you wish it to smell)

Melt Shea , Cocoa Butter in a double boiler and add Coconut Oil.  Stir until melted.  Add liquid oils and essential oil and stir.  Pour into mixing bowl and refrigerate a few hours until it is a  soft solid.  Take out and beat with a hand blender until it is light and fluffy.  Put in to containers for use.

 

That is it!

some really nice oils to use are Peppermint and PanAway for pain or Lavender for relaxation.

 

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Hot Quinoa and Spinach Salad

Ok, so here is one that I totally made up.  I love it and make it for lunch lots but you may hate it so if so sorry!!!  I never do this make up your own recipe thing.  This one came about because I was looking for something yummy yet healthy to make that still tasted like comfort food.  For me this one does it.  Also was limited to what I had in the kitchen, and frankly the large box of baby spinach was looking like it was going to go off soon so in it went.  You can eat this as a side but I usually make it my whole meal for a few days in the week when I make this recipe.  I can get three lunches for me out of the recipe – of course the hubby and child wont go anywhere near it. Its way WAY too green.  Full of Calcium, protein and other amazing stuff…

So here is the Recipe:

1 cup uncooked quinoa

2 cups of water

1 large box of fresh baby spinach

1-2 chicken breast or even better: left over roasted chicken from grocery store/Costco

1-2 avocados

Siracha sauce for taste (I use rooster sauce)

Salt to taste

Cook quinoa in water according to directions and set aside.  In a large bowl of a food processor puree all spinach, avocado and chicken and mix together well.  Place quinoa and spinach/chicken mixture into a large mixing bowl and mix together until uniform colour.  Add Siracha sauce and/or salt to taste.  Serve warm – does well heating up in the microwave and will store for a few days in the fridge. Also freezes well in batches.

 

Hope you like it – I do – Made it last week!

 

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Carpal Tunnel Syndrome – She of the tingly fingers

So many people come in to see me complaining of Carpal Tunnel Syndrome.  Some actually have it and some technically don’t.  Either way we can help you treat it or find relief.

Carpal tunnel syndrome is caused when the Meidan nerve gets entrapped (or squished) at the wrist – at a place called the carpal tunnel.  It is literally a little tunnel formed of bone (the 9 carpal bones that make up the wrist) an the tough layer of tissue that makes its roof.  9 tendons and a big nerve and a bunch of blood vessels run through this tunnel so if anything annoying, say a little bit of inflammation, causes anything to get a teeny weeny bit bigger in this area everything goes SQUISH!

Nerves hate squish.  They HATE squish a lot.

When nerves get squished they do things like cause the nerve host (aka person) to feel a tingly sensation or maybe pain, pins and needles, burning, hot or cold.  In general, don’t piss off a nerve. They don’t like it and they will make you regret it.

Ok so what do you do?  The medical community sends you for testing and possibly to a hand surgeon for surgery.  Sometimes the surgery is successful and sometimes it isn’t.  In the surgery they release the tough roof of the carpal tunnel so that the stuff inside has more room – More room = less squish so why do some of the surgeries not work?

In my chiropractic opinion it is because some carpal tunnel syndrome isn’t carpal tunnel syndrome at all – or at least it isn’t ONLY carpal tunnel syndrome.  Sometimes patients have symptoms and go for testing (nerve conduction) and the test says they are fine. So what gives?  They aren’t likely making up the tingling sensation…. what would they gain from that?  Some of these cases are a problem with what I and some of the chiropractic community like to call ‘triple crush’ syndrome.  The nerve is getting squished a little bit at the carpal tunnel but not enough to mess up nerve conduction.  BUT it is also getting a little bit squished at the elbow and in the upper back near the ribs or the shoulder.  All of these little bits add up to enough hateful SQUISH to piss off the nerve.

What we can do about it – Generally I like to do muscle treatment, adjustments, exercise and anything else I can think of to take pressure off the nerve at all of these locations.  The end result is often symptom relief and I have even had a few patients be able to avoid surgery indefinitely because of this. If you have any more questions, please do not hesitate to contact us and ask!

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Gratitude rocks

Practicing gratitude is all the rage these days.  I seem to remember it started with Oprah and gratitude journals – for the masses anyways.  This is the first time I think I remember encountering the idea of Gratitude on a mass scale anyways.

So why is a chiropractor’s blog talking about gratitude anyways?  Wellness is a main tenant of chiropractic right?  We, as chiropractors want people to be as well as possible as long as possible.  In general, we pride ourselves on being holistic in our approach and thinking.  Thinking in general is a big part of wellbeing I think (see what I did there?).  I believe positive thinking effects the body in a positive way and negative thinking, well negative thinking can suck it really…

Gratitude is on my mind recently as I have really begun ‘upping my game’ in the gratitude department lately.  Not that I wasn’t thankful before, I was.  I am just more mindful of it now and trying to be more so increasingly daily.

Why? you ask, what has changed?

Me I guess.

Here is some back story.  I have anxiety.  This is not news to anyone who knows me well.  One of my best friends in the world calls me neurotic (in a loving way as she is much the same).  Ya, it’s true. I am. And frankly I am sick of it.  I have suffered with anxiety in fits and starts that was diagnosed officially after I had my son Leo.  It has come and gone since then but I had another pretty bad bout of it beginning this summer and resurging in early fall this year… but I’m feeling much better now.

So back to being sick of it.  I have decided to start doing things differently and re-write my self talk and re-wire my brain.  How? Affirmations, meditation, mindfulness, and you guessed it – Gratitude.  Harvard medical school recently said “Expressing thanks may be one of the best ways to feel better”.  I love quoting Harvard Medical School, makes me feel smrt (yes that is a Simpson’s reference. Right now my husband is super proud of me).

I didn’t just make up that Harvard part either – here is the Link – check out the first line:  https://www.health.harvard.edu/newsletter_article/in-praise-of-gratitude

There is research about this gratitude thing in there and everything (for us self-professed nerds) – turns out if you take groups of people and have the one group write gratitude journals for 10 weeks and the other group write anti-gratitude journals (things that irritate them or bother them) the gratitude group was more optimistic, felt better about their lives, exercised more and visited the doctor less than the anti-gratitude group (that is my term not the study’s – it amuses me).

Ever notice if you hang out with negative people a lot you become more negative?

Guess what, if you hang out with negative thoughts of your own a lot same thing happens. So lets hang out with positive thoughts shall we?

Ok, may be easier said than done. But take it from me (here is where I put my Doctor Chiropractor hat on – yes we have hats shhhh don’t tell anyone I told you that), the human body is amazingly adaptive and so is the brain. You can train it to do anything.   When I was 14 years old running 2 km made me almost vomit.  Now at 43 I have run 5 half marathons.  If I can do that I can totally change my brain.  I’m going to be Zen damnit!

This is actually remarkably simple. But it isn’t easy.

Practice gratitude.  Every day.

There are many ways to do this – gratitude journal daily, send a thank you card to someone weekly, count your blessings, make things that are seemingly negative and switch them into a positive in your brain, meditate about abundance and gratitude. The trick, I think, is to do it every day. More than once per day actually. Try for hourly.  Do it for a month. Then do it for three more months. Until it is habit.

Admittedly I am in the middle of doing this right now and started about a month ago.  I think it may be a life long process.  Not sure.  Pretty good guess though.

What I can tell you is that I feel better. Not perfect all the time but resoundingly better lots of the time.   I also use amazing smelling Essential Oils in my practice and life and I think they are a good reminder of this and also help. They make me happy. Whatever works.