Recipes
It seems that discussion on Nutrition goes on almost forever. How about some recipes that you can actually use?
Basic principles for healthy recipes
1) start with a recipe you like
2) use all natural ingredients
3) it will taste even better!
I am retaining all © copyrights to this publication. Please give full credit to any quotes or duplication. Thanks and Best of Health to you and your family for as long as God grants you,
Dr. Rik Cederstrom D.C.
Table of Contents
This is the first edition of my cookbook, taken from my e mail Newsletter. The format is recipes in this order with the original Newsletters in between (in fine print)
Forward - How do you think and ACT when it comes to your Health?
Strategies for Health - if you want different results, then do something different!
1 Seafood Jambalaya – summertime goodies
2 Old Fashioned Stew – get your Glucosamine the natural way
3 Recipe-Veggies, once upon a time on the California coast
4 Broccoli Casserole – a Pot-luck hit
5 Hot and Sour Tofu Soup - traditional Chinese cold/flu treatment!
6 CHICKEN ADOBO (FILIPINO VERSION) How do you spell Aloha?
7 Enchiladas – “que quiere’? ohh…”
8 Three of my favorite veggie leftover recipes
9 How to have a fabulously healthy Christmas dinner!
10 Recipe for Pie Crust (Apple pie)
11 Chocolate/Carob Cake with Cream Cheese Frosting (new recipe!)
12 Pumpkin Pie - from real Pumpkin! (and a Mavericks story?)
Forward
What I really want to do today is tinker with your way of thinking about food for a moment.
One of my Chiropractic colleagues told me of a brilliant marketing expert who offered him ANY idea for $1. When he asked what the catch was, the answer, “an idea is worth nothing without action”.
My little Newsletter has triggered some comments. On the topic of improved Nutrition, one discussion centered around “I can’t…I won’t…I don’t have time…”. If you won’t, that’s it. Almost everyone “knows” what they need to do. They have the “idea”. However, if it’s important, you need a PLAN, some STRATEGIES (and you have to decide).
Here is a strategy!
Let’s start with 3 meals a day. It doesn’t really matter how you do this, it can be modified easily.
• First, let’s make One meal all fruit. That means fresh, ripe juicy (not starchy stuff like banana). I have done this for years as breakfast, but you can choose whichever meal works for you. This is also great for that meal where you “aren’t that hungry” or when you are hungry and need a snack. Instead you eat “All You Want” (yes, you saw that right).
• Meal Two is all vegetables. It could be a salad (no, not a taco or chicken salad) or cooked vegetables or both. This is also an “all you want meal”. It does not include starchy stuff like potatoes.
• The Main Meal is what you probably usually think of. Whatever you usually eat, salad, vegetables, cooked entree, main dish, beans, meat, casserole, the banana, potato, whatever, even the dessert. The best dessert is a little bit of fruit.
I confess to being somewhat addicted to the traditional deserts, which of course, are high sugar, high fat. They can still be all natural. For example, my apple pies with a 100% whole wheat crust, real butter and no sugar.
There are many time saving strategies that others will teach you. Here is one. You probably cook too much for dinner or the main meal. The main meal is NOT all you can eat. Cut the quantities in half and pack one half for lunch at work or something like that. You have your own homemade salad and vegetables for lunch the next day. Desserts keep well at home. One pie or cake might be plenty for one person for a week.
You will still have to decide that it’s important enough to shop for food and allocate some time to cook. Might cut into your TV time.
Since you are doing some preparation for the next day, lots of evening cooking does not have to mean lots of late, heavy eating.
And there you are. Three meals a day. Plenty of food, no deprivation.
You still need to work out to build strength and burn some of those calories off; but this is phenomenal good nutrition. This isn’t the only way, but it is a way that is easy to understand. There is a huge value in simple meals, all fruit or all vegetable. This one tip alone could virtually eliminate constipation and drastically reduce colon cancer (and a lot of excess weight).
Use and Share!
Mabuhay, Aloha, and best of Health!
Dr. Rik Cederstrom D.C.
Aaaaah Summertime! Fresh ripe tomatoes, peaches, watermelons, lettuce, squash…gosh, it just goes on and on…It’s also a time of fresh seafood. It used to be that better weather meant more fishing and more fresh seafood. Now the regulations are often in line with the traditional fishing seasons, so we still get lots of types of ocean food in the summer. That brings us to a recipe
Jambalaya is traditionally done with rice, lots of salty seasonings and perhaps sausage. I have no respect for tradition when I alter recipes, so I came up with this one.
Seafood Jambalaya
You can start a pot of brown rice separately if you want yours with rice
In a large, thick hot skillet, pour in some virgin olive oil then start adding vegetables.
Add Carrots (and/or Potatoes) first. If you do the recipe with potato, you may want to skip the rice. Let it cook for awhile (maybe 10-15 min.)
Almost any mix of fresh summer produce will work including Squash, Broccoli, even Corn. Just after you add these, pour in a little bit of Red Wine. Let it simmer for awhile, maybe another 10 minutes.
Add mushrooms near the end. Reishis cook longer, so you could add them earlier for more cooking.
Chopped jalapeno peppers and garlic, a bit of onion; all to your taste. Just let it get back up to temperature now
1 fish fillet (like Red Snapper)
Several scallops
Squid if you like
Any other seafood you like, or you could do this with chicken instead.
Once you have sautéed one side, flip all the seafood and pour on tomato sauce. With a smaller batch (for two people) I use half the jar. Double the ingredients for a full family gang and use the whole jar of sauce.
Now comes the fun.
Add a dollop of BBQ sauce,
a shake of your favorite pepper hot sauce,
black pepper,
Spike, a salty seasoning from your Natural Food store. If you like it salty go heavy on this
Paprika (don’t be afraid of this), Turmeric and/or Cumin (these are secret ingredients-don’t tell anyone LOL = )
Let it simmer just a few more minutes adding any herbs that you wish. I have savory, thyme, sage and rosemary growing in the yard and they go in almost everything!
When it looks right, it probably is. Use a fork to check whether the vegetables are done.
And don’t get too sunburned while eating your summer jambalaya, enough is enough already!
Now for a very brief RESEARCH Summary. Americans are getting MUCH fatter. Degenerative disease (due to lifestyle) is now the primary cause of Health problems. Fruits, vegetables and whole grains are good for you. Glucosamine sulfate is helpful for Arthritis.
I'm not kidding. I reviewed a few hundred articles and these were the top articles. The bottom line is people's bottoms and what folks are NOT doing for their health. Hey, and all that Soda pop doesn't help. Your tax dollars fund these revelations. (I coulda been a medical researcher...)
Let's focus on that last little tidbit-Glucosamine sulfate. Now we get into the "meat" of this recipe.
Old Fashioned Glucosamine Sulfate Stew
It seems like everyone's Grandmother had a stew recipe, but they seem to have gone out of style. They take time and foresight. A crock pot makes them quite practical, but they just don't seem the "in thing" anymore.
Even I remember when many people butchered their own meat. That meant you ate the whole thing. A lot of that meat looked great but it was just loaded with gristle. The solution was to cook it up in an all day stew with some stew bones. That gristle and joint meat is loaded with Glucosamine Sulfate! Those old fashioned stews were a folk remedy of their own and the ticket for natural nutrition.
So I went looking for stew meat in the grocery store. You don't find very much. Most of it ends up in burger or some commercial sausage. Chuck roast and some gristly odds and ends still goes into the stew package. I compared the fat content to some of the meat I used to get. The modern pen raised cattle have twice as much fat as the old free range beef. Oh well. If you hunt, this is an ideal recipe for tenderizing tough game meat (of any kind).
This isn't a complicated recipe and you can do lot's of variation. In the summer you add all the seasonal produce.
Meat, the cheap gristly stuff, cut into chunks the size you want.
Carrots, potatoes, onion (celery, broccoli), The basic all year vegetables
any seasonal vegetables, squash, corn, peas (in the winter, add frozen peas and corn)
mushrooms; research has shown reishis and shitakes enhance immune function. This may be true of other types as well.
seasonings of choice; sea salt or spike (if you add salt at all), pepper, spike, hot chilis, garlic, rosemary (I'm finally getting some fresh from my garden, very spicy!), oregano etc.
A whole grain biscuit recipe. This is for dumplings
1 cup whole wheat flour
1 tablespoon butter (room temperature) or extra virgin olive oil
1 teaspoonful baking powder
1 teaspoonful seasalt (optional)
Milk (or water), cold
Brown the meat in the bottom of the stew pot (with a little bit of olive oil or other oil). Cover with water, bring to boil and leave to simmer for at least an hour.
Add carrots, potatoes, onions and celery.
After a half hour or so add the other raw vegetables
Mix and sift dry ingredients for the biscuits. Work in butter with finger tips (or fork), add gradually milk, mixing with knife to soft dough.
Add corn and peas (fresh or frozen).
Spoon out big chunks of biscuit dough and place on top of stew .
Simmer for about 15 to 20 minutes more. It's easy to make a lot, so have a gang or be hungry!
A personal note; I must have been the worst athlete in my class in school, but even I figured that it was important to exercise. (It wasn't popular or recommended then). As I was learning to surf, I really hit a wall. I just wasn't getting any better. A friend at college (Robert Lynch, UC Santa Cruz) pointed out that my nutrition sucked. Of course, I had no idea of what he was talking about, but he took the time to explain Natural Foods to me. I read some books, including Paul Bragg's Healthy Lifestyle and immediately changed my diet (as much as I could). The results were startling. I immediately lost about 15 pounds of fat (with no other effort at all), my energy level shot through the roof (I used to run marathon distances before marathons were popular, and my endurance seemed limitless). My attention sharpened. I did better in all those math and science courses at the University! Oh, my surfing improved too. It improved even more when I started Martial Arts training. It seemed that I just didn't have access to the information I needed when I needed it. That's not true anymore! You have all this knowledge now!
For me, a healthy lifestyle is continuing maximum function as my body deteriorates with age and wear. No, I don't have any solution to inevitable death, other than salvation by Jesus, but that's another subject.
Here is a fun website, www.newstarget.com
Big Pharma scare tactics: How the pharmaceutical industry influences American consumers was written to scare people away from Canadian prescription drugs. The assertion is that terrorists might be modifying drugs to kill Americans. The author (at this site) asks, "How would we know if terrorist modified drugs were killing anyone, since current legitimate drug usage is already a top cause of death in the United States"? Don’t ask, don’t tell?
Sometimes, you just have to laugh, it's so absurd.
Recipe-Veggies
I was thinking that how I cook vegetables would be a fun recipe. It’s not a sexy as cheesecake or lasagna, oh well.
A long…long time ago I cruised up and down the California coast living in my car, camping on the beach and hitting all the produce stands. Can you imagine trying that now? Where would you park? The veggies were cheap. I cranked up a camp stove, lit off the fire, put the wok on top, added oil and put the chopped veggies in by sequence, longest cooking first; potatoes and carrots, then broccoli and cauliflower, squash, last was greens of all kinds. Add Bragg’s Aminos or Spike to taste. I was a vegetarian at the time, so that was dinner.
There are lots of variations. With a large, stainless pot, chop the potatoes fine and add more water, I got stew. I could add cheese at the end, or meat earlier before adding water to sear it. Later I added biscuit dough on top for dumplings. You know those were 100% whole wheat dumplings (stew recipe above). My kids loved those things.
I’m fortunate to have an old cast iron pot. There is some nice heavy stainless cookware available. I let it heat up slowly; add a bit of extra virgin olive oil and the first veggies. When I add the second batch of veggies I pour in a solid shot of red wine and cover it immediately. With the last batch of veggies, including mushrooms, a serious squirt of Braggs Aminos. I might toss herbs of all kinds (I have a bunch in the garden) as well as cumin, turmeric, Spike, paprika as I choose right near the end. I have even used this dish as the basis of my Jambalaya recipe.
Fine tuning simple recipes-a Summer touch
I have done a few variations of the stir fry recipe for you (with lots of vegetables). The traditional one is high heat and oil. Then there’s lower heat and add some moisture (water, soy/Bragg’s aminos, wine-a personal favorite) I guess that’s actually called braising. Much lower heat, more water and time and you can tenderize gristly meat. OK, so that one is stewing. Here is a tomato twist on the braising.
Pretty simple really. This time of year there are so many tomatoes, gosh, what do you do with them all? I made some salsa and considered tomato sauce. I added tomatoes to everything, cooked and raw.
Usually, I add (extra virgin) olive oil at the start of cooking. Then I tried this. Just chop the tomato up fairly fine. Throw it in the cooking pan. Now, start adding your other ingredients, the same as you would a stir fry or braise. It’s a no oil stir fry (OK, so it’s really a braise, who cares?). It tastes great almost any way you do it. I have been doing eggplant, okra, beans, brussel sprouts in any mix and match along with corn, mushrooms, onion, garlic, fine chopped hot peppers and herbs. Hey, did I tell you how great the herbs are growing in the garden? What a great, simple and all year round idea!
Teen Diet May Affect Pulmonary Function, Respiratory Symptoms
Adolescents with low dietary intakes of fruit, vitamins C and E, and n-3 fatty acids have lower pulmonary function and increased odds of reported respiratory symptoms, especially symptoms of chronic bronchitis and wheeze among smokers
Medscape Medical News 2007. ©2007 Medscape http://www.medscape.com/viewarticle/559492?src=mp
Farley Mowatt was a pudgy kid. Of course, you couldn’t say that directly. You might damage his self esteem. But it was the first impression people had of him, “Oh, you mean the pudgy kid”. Another of his characteristics was the Inhaler. That thing popped out at rather frequent intervals. It was like quick draw. I would imagine that I would do the same if I depended on one of those for a deep breath.
I encountered his Mom on a fairly regular basis. We weren’t close; it was just juxtapositions of social events. At one of these that she asked me, “My son has Asthma. I was considering some kind of Alternative Medicine. Do you have any suggestions?”
Well, there are some lifestyle components that can cause and aggravate asthma, which I mentioned. So I asked her, “Does he exercise at all?” She retorted “of course he can’t, he has asthma, besides, I don’t think he wants to” Hmm…”How about Nutrition, does he eat fruits and vegetables?” By now she was a bit impatient “don’t you know of something to fix it?”. “Well, bear with me for a moment, what is his favorite food?” “Chicken Nuggets, he will hardly eat anything else”. “What if you just didn’t give him any until he got hungry and ate some good food?”
“Obviously, you can’t help me. Maybe I’ll check on the Internet” Well…OK. I have discovered when people tell me I can’t help them, they are absolutely correct.
“Nobody ever starved because they didn’t eat when they weren’t hungry. Children will eat what is served to them when they are hungry.” You can quote me on that, Dr. Rik
Farley Mowatt is a real person who has authored some excellent books. I merely “borrowed” his name for this true story.
It appears that the nearly sterile environment that some up-scale parents raise their children in can result in a hyper-responsive immune system, which might attack the lungs. It seems some clean healthy dirt is a good thing for kids. You don’t need to completely panic when they eat the garden dirt (as long as you don’t use toxic yard and house chemicals). I took my kids out in all kinds of grungy conditions and they always cleaned up pretty good afterwards.
When the wind switched in Hawaii it would blow volcanic dust all over the Island. It was devastating for people with lung problems. I had several Asthmatic patients who would come in immediately on “Kona” wind days and get adjusted. It was a huge help for their breathing. Some told me that they didn’t have to increase their inhaler doses if they just got adjusted in time. Improper Immune function related to Spinal problems is well established in the research.
There is also a Nutritional component. As noted in the Research above, the Anti-inflammatory qualities of fruit, foods with Omega 3 oils, and Antioxidant Vitamins can help with the healing of lung tissue.
Broccoli Casserole
I took this recipe to a Church Pot-luck. I probably should have changed the name. Everyone who asked what it was went “yyuuuukkkkk…” The next pot-luck they asked me to bring the very same recipe. This is a hit!
Below I have included some research on cancer prevention qualities of broccoli. These are some of the more recent articles in what is becoming a long stream of research (that's good). Broccoli is only one of a group of vegetables (called brassicas or cruciferous) including Cabbage, Brussel sprouts, Cauliflower, Collards, Kale, Kohlrabi, Mustard, Rape, Rutabaga and Turnip. Any of these should have the same health benefits, so if you don't like broccoli, but like cabbage, then eat that.
This recipe is a broccoli recipe for people who don't necessarily like it. The benefits are, broccoli and brown rice. It tastes good because it's high in cheese. It's quite flexible; add more veggies and less cheese if you wish.
Broccoli Casserole-The fast version
Add a couple cups of already cooked broccoli (or any leftover cooked vegetables) to a cup or more of already cooked whole grain rice.
Add one (or two) eggs
Mix in some grated cheese, just enough to mix and blend it all up (maybe 1/4 to 1/2 cups)
option, add a splash of milk
Herbs and spices to your taste, such as oregano, basil, chopped jalapenos, garlic, Bragg's aminos (soy sauce substitute) etcetera.
Put in casserole dish greased with olive oil (I use Pyrex, no non stick pans).
Pour some tomato sauce and sprinkle a bit of cheese on top (optional).
This will bake very nicely in less than 20 minutes at about 350 degrees.
Broccoli Casserole-The slow version
Everything the same except raw vegetables and uncooked rice. Add water and milk so it almost fills the casserole to the same level as the vegetables. This will take about 45 minutes to cook at 350 degrees (maybe a bit longer). Be sure to cover it loosely.
I usually do the fast version, since I do it to use leftovers.
My most common recipe for broccoli is to steam it with a carrot and unpeeled potato and serve it with a sprinkle of grated cheese on top and lots of spicy salsa.
A chemical in vegetables such as broccoli, cauliflower and cabbage can boost DNA repair in cells and may stop them becoming cancerous, a study says. Another chemical in soy also performs the same role, the Georgetown University team said. Although a link has already been found between eating these foods and a reduced cancer risk, this research shows how that might happen. Vegetables such as broccoli were found to contain a compound called I3C and a chemical called genistein found in soy beans. The repair proteins, regulated by genes called BRCA1 and BRCA2, are important for preventing damaged genetic information being passed on to the next generation of cells. The research is published in the British Journal of Cancer (2006) 94, 407426.
Cruciferous vegetables like broccoli and cauliflower contain compounds that reduce the risk of hereditary cancers. The beneficial compound in these vegetables is sulforaphane (SFN). From Rutgers
Dr Rik comments: Research will continue to show more and more benefits from eating high amounts of all kinds of fruits and vegetables, so don't get too concerned about which ones you eat. Just eat a lot! Exception, I suggest you limit to one banana and one potato a day (due to high starch content). French fries and processed industrial foods don't count.
Osteo Porosis, Osteo Arthritis and Osteo Kyphosis
Here is a recipe for confusion. These may be the most mixed up health topics. I think the problem is that they are all Osteo’s. Osteo simply means bone. So the following term describes the problem. Could be lots of problems with bones, right? Don’t be intimidated by the technical terminology. Let’s translate!
Porosis is full of holes. Sounds terrible, right? It is. This is loss of bone mass that can get so bad, bones simply fracture all by themselves. The most common fractures are spinal (resulting in a hunch) or hip (resulting in a fall). People take Calcium to prevent or fix this, but it’s not a problem in isolation. Look at the person. They are frail, weak, no muscle. They probably don’t exercise. If told they have osteoporosis, they are probably afraid to exercise. They may be terrified of a chiropractor, thinking that they might break, right on the adjusting table. What a shame. A chiropractor could be a huge help.
Osteoporosis is a residual of that ancient era (when I was a child) and girls didn’t exercise because they might develop muscles and look like a boy. Even then, I had never seen a girl who looked like a boy because of exercise. I thought athletic girls looked even better! I don’t think any modern, athletic person need fear Osteoporosis unless you have some bizarre genetic condition.
One of my surf buddies from way back has some kind of “Idiopathic” Osteoporosis. Idiopathic means us idiot doctors don’t know what the problem is. He has surfed big Hawaii waves all his life and continues to. Some people just don’t give up!
I had a patient who seemed quite healthy. When I studied her X-Rays, I almost fell over. They looked like crystal, hardly any bone there! I was clueless and told her so. “Oh” she said “that must have been the war years, in Germany. We didn’t have anything to eat for quite some time”. Good gracious! She followed every recommendation I made. The next densitometry exam as interpreted by her MD “looked good” because she “wasn’t losing bone mass as fast”. Well, that sucks, and I said so. She ate properly, took the recommended supplements and continued with her exercise program and personal trainer at 24 Hr. Fitness. The next densitometry (12 months after starting care with me) it was the MD’s turn to fall over. Her bone mass increased and continues to! She won’t retire, does her own yard work, travels regularly and adores playing with her grandkids.
Eat all natural and don’t be afraid to get intense with your exercise program.
Arthritis is joint inflammation. Osteoarthritis typically results from some kind of Trauma that damages joint, ligament, muscle, tendon, causing the joint to function improperly. It takes years and decades but the joint dysfunction results in deterioration of the joint, nerve irritation and episodes of painful inflammation. This is why those Back or Neck Pains come and go, but never heal themselves or disappear.
Chiropractors are the experts at correcting joint dysfunction. You must see a Chiropractor immediately following the injury to get proper healing. Injuries allowed to heal incorrectly develop internal scarring, called fibrosis, resulting in a chronic problem. We can get the joint to function better, with less pain. We can slow deterioration, but we can’t reverse joint damage that has already happened. You can take calcium or aspirin or any drug or concoction you want, but it won’t correct a problem of mechanical origin. Taking any pain pill or “anti-inflammatory” is just ignoring the problem while it gets worse.
Kyphosis is a forward bend of the spine. The classic genetic kyphosis was the Hunchback of Notre Dame. We see a lot of modern hunchbacks. They are called Office Workers. They don’t follow proper ergonomics, the boss expects way too many hours from them, and they probably have a host of associated pains and problems such as carpal tunnel, elbow or shoulder pain, headaches, chest pain and problems with breathing; or any combination of these and maybe a few others. This kyphosis is a Postural Overuse Syndrome, completing preventable and correctable. Chiropractic correction works great for these people! Once they learn where the problem comes from, they correct the ergonomics, follow through on Spinal Correction and it is no longer a problem. Unfortunately, most workers (and their insurance companies) don’t understand the critical value of spinal correction. Many people arrive at retirement, permanently and irreversibly hunched with a whole host of associated health problems and disability.
Kyphosis leads to Osteoarthritis which is a top cause of Disability and those blue Disability cards. Postural aggravation of a hunch combined with Osteoporosis, more quickly results in spinal fractures. That increases the kyphosis, decreases body height, causes more pain and disability and predisposes to the next spinal fracture.
These Osteo’s are all different, but linked. The body works as a unit, and health is a Whole (that’s why it’s called Holistic). Health problems are also often grouped. Follow the basics, prevent a whole lot of health problems, and be active as long as God intended for you and your family
Chinese Chicken Soup?
For the Northern hemisphere this is the cold and dreary Cold and Flu season. I don’t know about any of that starve a fever and feed a cold silliness, but hot soup is always a good idea. This recipe is for Chinese Hot and Sour Soup. The easy way is to go to any Chinese Restaurant and get some (to go, no problem). It will feel great for that congestion. This is a recipe that you can do at home. It’s simple. Vegetarians do it with Tofu, or you can do it with chopped cooked chicken leftovers. This is also a great way to get rid of some left over Turkey scraps!
Hot and Sour Tofu Soup (Suan La Dofu Tang)
INGREDIENTS:
- 4 cups vegetable broth (or chicken broth)
- 1 (12 ounce) package silken tofu, diced (or diced chicken/turkey)
- 2 green onions, chopped
- 1 egg, beaten
- 1 portobello mushroom, halved and sliced (any mushroom works great)
- 2 cups chopped cabbage
- 1 tablespoon Thai chile sauce (I use fresh chopped chiles, any kind. The small red hot ones are great. You don’t get the red oily color that makes it look like it has tomato)
- 1 tablespoon rice vinegar (I use all natural Apple Cider vinegar such as Bragg’s brand)
- 3 tablespoons soy sauce (I use Bragg’s Amino’s for all my Soy Sauce recipes)
DIRECTIONS:
Measure broth into a saucepan, and bring to a simmer over medium-low heat. Add tofu and green onions. Slowly drizzle in the beaten egg to make long strands of egg. Add mushrooms and cabbage, and simmer for 5 minutes. Remove from heat, and season with chili sauce/chopped chilis, vinegar and soy sauce.
Let's talk just a bit about meat quality and why you care. I recommend free range chicken. This used to cost twice as much! As demand increases, the prices are better and it's easier to get. So what?
The quality of fats and oils is completely different in wild versus domestic animals. We have learned this with the difference between wild and farmed salmon (as an example).
Consider this. A person who is overweight is considerably more likely to develop hip arthritis. Seem logical? However, the experts tell us that increased weight bearing should make stronger bones and joints. Hard core runners don't develop hip arthritis at a high rate and overweight people probably don't run at all (or walk very much). So why does the hip joint deteriorate so fast? Here's the answer;
Domestic fats (Omega Nines) accelerate the body's inflammatory response. So, overweight due to SAD (= Standard American Diet) causes body parts to degenerate faster, resulting in hardened arteries, accelerated type II diabetes and joint arthritis (just to name a few health problems).
People who live on Omega Sixes (vegetable oils) and Threes (wild animals) have naturally thinner blood (and don't need that ridiculous and hazardous aspirin a day).
On the other hand, Athletes who develop joint arthritis have had injuries to their Neuro Musculo Skeletal system and failed to get the Chiropractic care needed to correct the problem. Couch potatoes need Chiropractic care also, but changing some other aspect of their lifestyle might be a priority.
Did you know? Aspirin is the leading cause of bleeding ulcers. Aspirin use causes hundreds of fatalities annually.
Did you know? Drugs, prescription and over the counter (OTC) are the primary cause of kidney failure. Acetaminophen (Tylenol) is one of the most common causes of kidney failure (and other health problems). Kidney problems affect 19 million Americans and is the ninth leading cause of death.
Did you know? The majority of use of pain relieving drugs (Aspirin, Tylenol, prescription and OTC's) are for pain of Spinal origin, which can be corrected with natural Chiropractic care.
Dr. Rik's soapbox (woops, I mean comments!);
Chiropractic is a holistic profession in which we address all aspects of your health. Poor Nutrition (SAD) needs to be changed. Physical problems, from traumas such as Auto Crash, Sports injury, Overuse injury or other causes including genetics need to be corrected to stop Nerve injury and Joint decay. Total Lifestyle needs to be evaluated (such as Stress management strategies).
Insurance and medical do not address Wellness, Prevention or Correction of Nerve-Muscle-Skeletal dysfunction (Subluxation).
Gosh, have you ever heard me say, the choice is up to YOU?! You have now.
And now...a recipe (and short story)! Filipinos have always been a big part of my life, on the West Coast and Pacific islands. This recipe is one that I remember from childhood neighborhood feasts but never learned the name until I was an adult. The most common mistake us Caucasians make is to call it Chicken Diablo, ha ha. This is a vinegary/spicy dish, wonderful if you like those flavors. It actually softens the bone, especially cooking option number 2 with the longer marinade time. We chew the ends off the bones, which is a great natural source of Chondroitin/Glucosamine sulfate!
CHICKEN ADOBO (FILIPINO VERSION)
Chicken parts, whatever you like, I get chicken legs separate them into thigh and drumstick. Traditional is the whole chicken, chopped up.
lots of garlic (coarse chopped), as much as you want, it will be cooked way down.
olive oil, just a bit if you choose to saute the chicken
1 tsp ground black pepper, I don’t measure, just shake a whole bunch in
4 whole black pepper cloves (a nice option if you have it around)
3 dried bay leaves
A long shake of Bragg’s Aminos (the original recipes use soy sauce) up to one cup for a whole chicken (I use a few tablespoons)
1 cup all natural, whole apple cider vinegar (for an entire chicken; less if you substitute more lemon juice)
1 whole lemon (cut into 4)
I add vinegar and lemon until the chicken is a bit more than half covered. This seems to work
Small amount of chopped onion and other vegetables including carrot and/or eggplant (optional)
Remember to wash your chicken very well.
There are two options
1) Heat oil and add all of the garlic, and cook until garlic is lightly browned. Add chicken and saute until the chicken is beginning to tenderize.
Or
2) Add all the ingredients (to marinate), set heat on slow and allow to come to a boil slowly.
Add ground black pepper, whole black pepper cloves, Bragg�s aminos, vinegar and lemon. Use more lemon and you can use less vinegar. I use a lot of lemon if I have it
Once it is up to boil, let simmer for 25-35 mins. or until chicken is done. Some people will add vegetables, such as eggplant or carrot at some point during the simmer.
Cook whole grain (brown) rice at the same time that the chicken is simmering. One of our favorites is a wild rice blend that we were able to locate in a Natural food store. We also cook whole grain Basmati aromatic rice for variety.
Serve over rice.
A big salad goes well with this meal as well as your favorite cooked vegetable dish.
Mabuhay and Kumusta to my Filipino friends who showed me so much about the Aloha spirit!
Quote:
We are lucky that we can be heretics today without any danger of being burned at the stake. But unfortunately I am an old heretic. Old heretics do not cut much ice. When you hear an old heretic talking, you can always say, “Too bad he has lost his marbles”, and pass on. What the world needs is young heretics. Bill St. Clair
America is a culture of youth. How many older people have invested their lives into acquiring wisdom? As we age, do the young people value our wisdom? Then again, you can’t use it to pay for groceries or gas. It doesn’t tighten up your “abs”. The youngsters have the energy as well. I’m not crusading with the same intensity that I once did.
Communication, an art I may never master. A relationship between Body (Soma) and Mind (Psychology?)
I was talking to a friend. Our conversation reminded me of some concepts and experiences that I wanted to (try to) communicate.
So much of what we do in “body work” or “physical medicine” is transmitted from practitioner to practitioner. So much of it remains out of the domain of those who focus on “Insurance/Research/Evidence Based” (as though that is the final judgment for effective healthcare). The value of detailed body care goes down, so people don’t want to do it. Even Chiropractors will focus on the Adjustment and skip the rest. Many patients don’t want to pay for it, so why bother? Who can blame practitioners for not providing this care?
The body is surrounded and coated in “tissue” so named because of the layers. This is also called “fascia”, complex layering of muscle, ligament, and tendon; attached to bone and supporting viscera (guts).
The Fascial layer is the first line of impact in physical traumas. The Medical tradition says “soft tissue heals itself”. Well, not perfectly. This is where it gets interesting. So many of these traumas will have an emotional component (which you forget) and, of course, the initial pain goes away. So you come to me for something. I go through the intake process and discover some Myo Fascial stuff that I think needs to be addressed. You give me the OK to treat and I start digging in.
Wham! You have tenderness and soreness that you didn’t know about and it triggers emotions that you have long forgotten! You remember the car attack, the time someone beat you up or whatever it may have been. Where did that come from? What caused that? You may be scared or upset with what I did, it may be cathartic, you might be elated once it’s over and think, “My goodness, what has happened here”. The responses are complex and can be intense.
So the Patient goes through a profound emotional experience! They may even consider this to have mystical qualities, which they transfer to me.
Meanwhile, if asked, I talk about the Exam, certain myofascial findings, soft tissue manipulative techniques; straightforward bread and butter. How mundane; well, not to me. However, I might find myself dealing with a tearful patient. Now I find myself wondering how best to be emotionally supportive? I’m a good Body Worker, not such a great Counselor.
Profound? Complicated? Yes, but not mysterious.. Some of the “gurus” will talk of the emotional stress that can be stored in the “Soma”, the fascial structure of the body. Diagnosing and treating these problems is as much art as science, and really can’t be rushed.
Another reason why I am often “slow” treating patients, and not concerned about “insurance” (what are they insuring? Their own profit!). Just an old heretic.
Enchiladas
Working on a tuna purse seiner in the 70’s with a Portuguese and Mexican crew, I had the opportunity to be taught how to do Enchiladas by the chef. In Espanol no less. He didn’t speak Ingles.
Travelling up and down the Baja California coast looking for surf, it seemed logical to hit the little local cafes for food, usually a pretty good deal. Home made corn tortillas and salsa are always a hit with me.
I stopped at one hot spot pretty far down the road one day and asked for enchiladas. After the waiter went back and forth to the kitchen a couple times, the cook came out and asked me (espanol of course) what “type” of enchiladas I wanted. I spent a couple minutes describing rolled enchiladas with tortillas dipped in sauce. “Oohhhh…” he said “no problema”. The enchiladas were quite unlike any I had ever had before, but they tasted good and I assumed that they were a regional variety. Some weeks later, I stopped by the same caf and ordered enchiladas again. The waiter looked at me quizzically, went to the kitchen, and a moment later, the chef stuck his head out. “Oh, buenas dias, no problema”, and he popped back in and I got another serving of the regional favorite-I thought.
I mentioned this story to one of my Chicano buddies in San Diego and he laughed and laughed and laughed. “Enchiladas aren’t Mexican, they are American, just like Pizza and Chop Suey. They didn’t know what you were talking about and just whipped something up for the crazy gringo!” Next time I ordered tacos. They were great.
So here is how you make them.
Tortillas, corn (water and lime only). I don’t buy any with chemicals or preservatives
Enchilada sauce.
Oil, I use extra virgin olive oil for almost all my skillet recipes
Beans, already cooked
Meat, already cooked. Any leftovers go over great here.
Grated cheese, cheddar is popular. I have been using Asiago lately
Olives, chopped or grated
Onion, chopped
Any leftover cooked vegetables (definitely my touch)
Preheat oven to about 375.
Heat the tortillas one at a time in a hot skillet with oil. I used a cast iron skillet and olive oil. Move fast so it doesn’t burn. The tortillas are flipped and removed while still soft. Dump a tablespoon or so of Enchilada sauce on the tortilla and when the next one comes out put it on top of the previous one. You will have a plate of heated, marinated tortillas, as many as you need for your group. Cook ‘em all. They make great leftovers.
Using a shallow baking pan. Roll each tortilla individually with a bit of meat, cheese, onion and whatever vegetables you want. Another teaspoon of enchilada sauce can be dumped on top of that before rolling. Arrange them in the pan, side by side and anywhere else you can fit them.
One variation (a Tex-Mex version I think) is to stack the tortillas flat. Throw the same ingredients on the tortilla, then stack the next one. I have also heard this one referred to as Enchilada casserole. It has the advantage of being quicker to prepare.
After preparing the pan, add more grated cheese and enchilada sauce on top. This is where you empty whatever enchilada sauce is left so no container to keep track of.
Bake for about 20 minutes or just a bit more.
Grated olives can be added inside or on top of the enchiladas, before or after cooking, your preference. The casserole style is cut and served in wedges like pie.
Restaurant enchiladas tend to be really tall on cheese and salt. Mine tend to be loaded up with more meat and vegetables and quite a bit of sauce. Sort of a baked taco.
If you don’t use much filling, the corn tortillas are quite delicious.
Recipe for Burrito Wraps! Whole Wheat Tortillas
• 3 cups whole wheat flour (preferably freshly ground)
• 1 cups cold filtered water
• 1 teaspoons non-aluminum baking powder or a bit less
• 1/2 teaspoons sea salt, I routinely skip salt in almost all my recipes
• 1/4 cup extra virgin olive oil
• extra virgin olive oil for frying
In bowl combine flour, baking powder, and salt. Mix and add oil. Add water gradually until mixture cleans sides of bowl and forms ball in center of bowl. Knead the dough for 2 minutes. Remove dough. Divide into 16 parts for small tortillas or 12 parts for large tortillas. Roll each part into a ball and spread on a cookie sheet. Let rest 1 hour.
Heat a flat cast iron frying pan over medium heat and add a small amount of oil. Dust the working surface (cutting board) with whole wheat flour. With a rolling pin, roll out one ball of dough into a circle that is approximately 1/8" thick, or your desired thickness. Place rolled out tortilla in the pan. Let it cook for about 25 seconds or until there are several bubbles in the dough. Flip the tortilla with a spatula and cook the other side for another 15 to 25 seconds, or until the bubbles are browned. Remove tortilla from pan and place between towels to stay warm and moist. Meanwhile, roll out the next tortilla. Repeat until all of the balls have been rolled out and cooked. Add oil to pan and/or flour to cutting board as needed. Store in a zipper seal freezer bag in refrigerator or freezer.
The original recipe was for double the quantity with 1 ½ tps. Baking powder. I made mine fairly thick, got only 8 tortillas out of it and they were so… good!
Roll up a lotta beans, bit of cheese and leftover meat, some tomato sauce, 350 degrees in the oven for about 10-15 minutes. Fabulous Burritos! I covered them with home made salsa, so many cheap ripe peppers and tomatoes right now. Very nice. Should I do a Salsa Recipe?
Let’s talk Chiropractic
One of the best ways to control thought process is to choose your words and labels carefully. It is so common that it has become known as “Politically Incorrect”.
One of my Chiropractic colleagues had two men come in for low back pain. He X-Rayed both and recommended the appropriate course of spinal correction. Tom did and Sam didn’t. Twenty years later, Tom was on his ongoing maintenance program and Sam came back in, hoping for relief for the Back Pain, that had never been “that bad” but maybe he could give this Chiropractic thing one more try. Doc X-Rayed Sam, then it occurred to him that he had the original X-Rays to compare to. He was able to compare Tom’s lifetime care with Sam’s “I can live with it”. The difference in Spinal Deterioration was dramatic. Unfortunately, this was not published as research. Similar studies are being done and are now, finally, almost ready for the Journals.
Let’s suppose that you are an M.D. Many, if not most, of the people who come to see you have some kind of pain that you can’t identify. Therefore you don’t know what to do about it. After all, M.D.s are not taught to identify or take care of Pain of Spinal origin. The good news from the M.D.s point of view is; it doesn’t seem to kill anyone, and it comes and goes. So you come up with a silly label like “self limiting uncomplicated back pain”…that’s a Diagnosis?
This ridiculous thinking extends so far that it affects HMO approved protocols which are then used to limit (or eliminate) Chiropractic care. After all, how serious is it?
Well, let’s check this out. http://www.medscape.com/viewarticle/561791
Daily back pain is associated with decreased quality of life, mobility, longevity, and increased risk for coronary heart disease (CHD) in elderly women, according to the results of a study reported in Spine.
So let me translate that for you. Spinal problems permitted to deteriorate can cause heart disease, death and other problems. This is the kind of radical wild thinking that has gotten Chiropractors in trouble with the Medical mainstream for generations! Could the Chiros be right? As my Swedish ancestors woulda said “sure and you betcha” Dr. Rik
So I discontinued my application with the biggest chiropractic HMO in the country. I had to sign a contract just to be able to view the absurd fees and protocols. That means I can’t give you the gruesome details. At least not in writing...
Am I the only one who (sometimes) prepares more vegetables than I can eat all at once?
There are a couple of roadblocks that some people have with a Natural Food Diet. Time management is an issue. Often, you cook in the evening, and end up with a late dinner. A traditional Body Builder’s strategy is to “split” meals. Cook it just the way you normally do, split the meal in half, set aside half for later (like lunch the next day) and have half for dinner. This reduces the monster late night dinner that often contributes to acid reflux and weight gain and provides you with a fabulous home cooked lunch the next day. (It still cuts into your evening TV time, consider that another bonus!)
Sometimes you don’t want to eat just straight leftovers. Below are three of my favorite leftover recipes
Salad Sandwich
Put your leftover salad in between two pieces of 100% whole grain bread. If the salad doesn’t already have dressing on it, you may want to put some kind of spread on the bread. I like mustard and horseradish. There are some natural mayonnaises.
This is as quick as it sounds. If you haven’t tried it, it’s really good!
Leftover Taco
Heat the leftovers quickly in a skillet and pour them into a taco shell. I keep some homemade whole wheat tortilla shells in the freezer which I can heat up in the oven in a few minutes. I can even heat the leftovers and the tacos in the same oven or put the tortillas right on top of the vegetables in the skillet. Then I pour some salsa on top. There is no rule that says you can’t add a pinch of grated cheese, chopped tomato or diced lettuce on top. This is also a good way to deal with leftover meat dishes!
Omelet
One of my recent favorites. Dice and heat the leftover veggies in a skillet. When they are hot, pour the eggs on top. Throw some diced tomato on top and a bit of grated cheese on top of that. Add a tiny bit of water or wine and let simmer slowly. Serve with plenty of salsa.
I like a piece of 100% whole grain toast and sometimes heat cooked, diced (scrubbed, never peeled) potatoes in the same pan to one side; my version of hash browns.
We could classify the body’s functions as Bio Mechanical and Bio Chemical.
Biomechanical would be Chiropractic Adjusting and Surgery.
Biochemical would include Nutrition, Supplements and Drugs.
An often injurious or fatal mistake is failing to use Conservative treatment before invasive, i.e. going straight to Drugs or Surgery instead of using Chiropractic Adjusting or Nutritional care first.
One of the huge fallacies of Modern Medical Perceptions is that you can use a drug (codeine or Tylenol for example) to fix a biomechanical problem (Back or Neck pain is usually due to spinal dysfunction correctable by Chiropractic adjusting).
As Wholistic Doctors, we (Chiropractors) address both. So I attended a Nutrition Seminar by Dr. O Shea. These are lots of fun. There were several points made that caught my attention. All that we went over can be found on Dr. Tim O Shea’s website http://thedoctorwithin.com
Go to the section called “Chapters”. There is enough educational material there to keep you busy for quite awhile. Dr. O’Shea started with “the last resort” but you may wish to start with “the New West Diet”.
My immediate first impression was The Basics Don’t Change.
The world gets more crowded, complicated, industrial and processed.
The Rules for Good Health don’t change from the advice of the earliest Naturopaths ad Chiropractors. Go back even further.
Hippocrates said, “Let your food be your medicine, and your medicine be your food “
Let’s go back a little further
Genesis 1 29 And God said, I have given you every herb sowing seed…and every tree in which is fruit, to you it is for food.
According to Dr. O’Shea’s sources, less than 4% of Americans get any exercise at all. If asked the question “Have you ever been out of Breath (due to physical exertion)” most people would say no. You know that fellow who claims that eons of evolution makes him “top predator” and he doesn’t look like he could outrun a lost donut?
Not surprisingly, Dr. O’Shea comes across as occasionally cynical. Hmmm, I wonder where that comes from? Below are assorted tidbits from his presentation
Don’t be afraid of Sunshine. It’s good for you (enough is enough, you don’t need repeated sunburns).
Being Afraid of Death is not the same as Wanting to Live. All around we see fearful people trying to avoid death at all costs. Good luck…how about getting out there and living your dream to the fullest and let God decide when your time is up?
“Stress” is about Life and Death issues. If you are not being chased by a hungry lion, then what you call stress is probably an over reaction because you are fortunate enough not to have to deal with REAL stress.
Health (true health care) is a Low Tech Endeavor. Chiropractic and Nutrition covers the vast majority of the healthcare most people need. Research shows only about 10% of the people will take the initiative to do what they must for their own health. That’s about the percentage who actually use chiropractic care. The rest follow their insurance and primetime drug ads. Did you know that the number one cause of death in the United States is following the Medical Doctor’s advice correctly?
Supplements, the least and the fewest. Nutrition starts with what you EAT.
Natural Healthcare is not alternative or complementary. It’s the care you need. Alternative and Complementary are terms dreamed up by marketing geniuses to keep you thinking that healthcare starts with drugs, surgery and MDs.
“All wild creatures get their enzymes from the raw food itself” Edward Howell MD. Digestion is a major part of American health problems. Cooking and processing destroys enzymes. These foods become difficult to digest and accumulate as undigested sludge in your colon. It’s not a pretty picture.
Lack of enzymes poisons the blood-disease is named for what inflames first. JH Tilden MD “Toxemia” Explained 1926. “Anti-Inflammatory” diets and drugs are becoming a rage. As you can see, it’s not new, and drugs “ain’t gonna do it”.
Osteoporosis-in America, no one is calcium deficient. Calcium supplements-What a joke. See the part above, “have you ever been out of breath due to exercise”. Osteoporosis is a big fancy term for one aspect of the onset of frailty that happens as you get older. You must exercise to make you strong.
Non issues. These are things that everyone is so worked up about. Forget it, it isn’t helping you
1) Carbs, most people don’t actually know what a carb is, what the different types are and what that means to you health. There are two types a) simple, known as sugars which should come from Fruit, b) complex, starches; your sources should be whole grains.
2) Calories - counting calories is a waste of time. What you need to know is “where do they come from”. See section 1 Carbs.
Food Labels. I notice that Dr. O’Shea reads labels the same way I do. Read the actual ingredients. It is supposed to go from most to least abundant. Many deceptions are used in labeling ingredients. There are several terms that mean “white flour” (which doesn’t belong in your diet. Sugar has a whole lot of terms. MSG is real tricky to spot (“natural flavor”?). Sodium benzoate is a carcinogen. Why are you eating that?
Can you actually read that part of the label, milligrams and percent RDA of Sodium or whatever. What does that mean? I have to refer to my books to figure that part out.
There is nothing wrong with salt. That reads Sea Salt. That Sodium Chloride stuff that you call salt is a chemical that belongs in some chemist’s lab, not in your food.
Starve a cold, starve a fever. If you (or your children) are sick and not hungry, DON’T EAT. That’s how the body dumps waste and heals itself. When your body is ready, you will be hungry again. No child ever starved because the parents didn’t feed them when they weren’t hungry.
Ensure, read the label, it’s almost all sugar.
Milk would be a great food if you could get the raw, unpasteurized, non homogenized stuff.
High Blood Pressure doubles your risk of heart disease.
High Blood Pressure drugs triple your risk of early death. Talk about Faith Based Medicine.
Cholesterol is not related to heart attacks or strokes. High fat is not related to heart attacks. Uffe Ravnskov MD
Are you one of those people who get all worked up about “good” vs. “bad” cholesterol? Statins inhibit BOTH kinds.
Atherosclerosis is not caused by cholesterol but by chronic arterial inflammation. Refer to Lack of Enzymes above. Remember, enzymes come from RAW foods.
Allergies are almost always due to processed foods. Eliminate the processed food and the allergy disappears. Too simple?
95% of the US is deficient in Omega 3 fats/oils. Wild animals have Omega 3 fat. Animal farming causes animals to accumulate Omega 9 instead. That’s why you want wild, free range, grass (not grain) fed.
Diagnosis of the Month.
At Western States Chiropractic College, it was noted that a constellation of symptoms resulted in a Diagnosis that changed every few years. It might be Candida, Chronic Fatigue Syndrome, Leaky Gut Syndrome or some other syndrome but they all had the common characteristic. They are caused by a Blocked Non Functioning Colon. Constipation is not a disease of aging. It’s a problem due to a ghastly diet. People on natural diets NEVER have constipation their entire lives and are not at risk of colitis, crohns, or colon cancer (or enlarged prostate or Erectile Dysfunction for that matter).
Christmas Newsletter 2007
• A healthy Holiday feast
• Recipe for Pie Crust (Apple pie)
How to have a fabulously healthy Christmas dinner!
Life goes in cycles. The fall feasts were intended to celebrate the success of the harvest. Now it seems as though every meal is an overabundance of Processed and Industrial quality “foodstuffs”. I think we should fully celebrate the season, but we can do it with a great, healthy meal.
Return to Dr. Rik’s All Natural principles. 1) What did this meal first look like? and 2) How can we duplicate that Old Fashioned Wonderfulness?
• Meat - Whole bird and/or basic lean cuts (kind of like the original deer venison). I think we are going with steaks this Christmas.
• Dressing – stuff that bird with 100% whole grain bread, chopped vegetables, dried fruit, herbs, spices and lots of lemon/citrus juice. This is a fabulous dressing!
• Potatoes, Sweet Potatoes, Yams – scrubbed, not peeled, baked and mashed. I like the texture so I mash them rather crudely. Oh yeah, mash and serve them separately (well, you could mix them together, why not?)
• Gravy – from that bird. 1 or 2 tablespoons 100% whole wheat flour added to the drippings in a pan, black pepper and a splash of milk. I add cumin, paprika, turmeric (secret ingredients, so don’t tell anyone:)
• Cranberry sauce – fresh cranberries with some water and a bit of dried fruit. Heat to boiling and shut the heat off. Add a spoon of honey if you want it sweeter.
• Whole grain biscuits – that recipe is with my stew recipe. It’s the same ingredients as the dumpling recipe.
• Whole grain pie crust with all fresh fruit (apple) filling. Recipe below!!
And that is an all natural, very healthy Thanksgiving/Christmas feast!
Pie Crust
I started Dr. Rik’s Recipe book and made 2 discoveries. Editing is going to be a lot of work, whoa…and I have lots of recipes that I haven’t sent out yet! Well, it seems desserts are a hot topic. People want something sweet, and that’s not all bad. This recipe has no added sugar and is whole grain!
A looonnnnggggg time ago, I learned a pie recipe with vegetable oil. It was a tough crust. Tasted great, but no-one would eat it except me (more for me!). Eventually I learned the secrets. Use real butter (not oil), ice cold water, and don’t work the batter any more than is necessary to mix the ingredients. That’s what they mean when they talk about “a light hand with the pastry”. You don’t want to develop gluten and a bread texture.
ingredients
• 1-½ cups 100% whole wheat pastry flour (finer grind than standard flour; standard 100% WW will give a more textured crust if that’s OK with you. I like all that crunchy stuff)
• 6 tablespoons unsalted butter (let it warm to room temp. but NOT melted)
• 1/8 teaspoon sea salt (optional)
• About 5 tablespoons cold water
instructions
To prepare this Pie Crust Recipe, first mix the flour and the salt in a bowl. Add the butter, and cut into the flour with a fork, or with the tips of the fingers. (Avoid rubbing the ingredients between the hands, as that would make the mixture too oily.) Add the water slowly, and mix through the dry ingredients with a fork. Form lightly and quickly with the hands into a soft dough, and lay on a floured board. Use a light motion in handling the rolling-pin, and roll from the center outward.
Obviously, this crust can be used with any standard pie filling, pumpkin, strawberry, whatever.
For an Apple Pie Filling, I slice and core apples, add cinnamon, nutmeg, allspice, 1 egg, and lemon/citrus juice. Bake at 425 degrees for 40-50 minutes. When this pie is completely cooled, it has no sugar to preserve it and must be stored in the fridge.
Why big drug companies are a good investment opportunity. This is a different kind of research that I have been doing. Has anyone noticed that “Green” business is getting some interest in the money world? They are not getting much respect (yet).
From Morningstar.com Pfizer is the world's largest pharmaceutical firm, …
What Gives It an Edge: According to Morningstar analyst Damien Conover, Pfizer's wide economic moat stems from a robust portfolio of patent-protected drugs and a massive salesforce. Furthermore, Pfizer's enormous cash flows combined with strong scientific know-how afford the firm plenty of opportunities in developing the next generations of drugs.
What the Risks Are: Pfizer faces generic competition, an increasingly stringent Food and Drug Administration (?), and stronger managed-care negotiating power. Several of its blockbuster drugs are nearing the end of their patent exclusivity periods. New drug development to fill these gaps has become challenging with a more risk-conscious FDA. … managed care … can negotiate lower drug prices. …, litigation risks remain,
Dr. Rik’s comments;
So what are they saying here? This is a huge company (50 Billion dollar$!). Patents and heavy handed sales are the key to keeping profit up. That means selling drugs whether people need them or not, at high prices. The future; develop more “patent protected” drugs whether they represent an improvement or not.
Do you really think a heavy handed FDA is going to slow them down? Not likely. Lawsuits might; after all, some sources indicate that legal drug usage is now the NUMBER #1 CAUSE OF DEATH! in the United States.
Other countries look at the U.S. pharmaceutical model and are astonished that we can’t see the problem.
Of course, you could just make natural health choices for yourself and your family, perhaps even talk to your friends. Well… then they might think you are as strange as some people think I am
"(Yes, the world really is round, don’t worry, this is going to be a GREAT boat ride. Just trust me!)"
Today’s Research Gem
“Diet Appears to Influence Colon Cancer Outcomes http://www.medscape.com/viewarticle/561538
A provocative study suggests what many have suspected — an unhealthy diet affects colon cancer outcomes. Reporting in the August 15, 2007, issue of the Journal of the American Medical Association, researchers show that patients with the highest intake of a Western-pattern diet, characterized by high intakes of red meat, sugar desserts, high fat, and refined grains, have a 3-fold increase in cancer recurrences and mortality.
"Colon cancer patients often ask their oncologists, 'What should I be eating?'
Previous research has shown that a high-fat Western diet can increase the risk for incident colon cancer ... A prudent diet high in fiber was associated with … reduced risk for colon cancer.
The current study shows that the Western diet can increase the risks for overall mortality and cancer recurrence among patients with stage III colon cancer.”
Dr. Rik’s comments; Maybe these people should have been asking their Chiropractors how to eat! Cancer is highly preventable with Lifestyle. Depending on the particular cancer, research shows it to be about 50% to 90% preventable. I’ll take those odds. What about you? Follow my recommendations for an all natural holiday feast and you are well on your way to a healthier, happier New Year!!
Grandpop’s Special Chocolate Cake
"Here is my version of chocolate cake. Cream Cheese Vanilla Frosting compliments it perfectly."
Original recipe yield: 1 9 inch layer cakes
INGREDIENTS:
- 2 cups 100% whole wheat flour (the pastry version if you are picky about texture)
- 2 cups evaporated cane juice granules (you can use less, as little as 1 cup)
- 3/4 cup unsweetened cocoa powder or carob powder
- 2 teaspoons baking soda
- 1 teaspoon baking powder
- 1 pinch sea salt
- 1 cup milk
- 1/2 cup vegetable oil (I use extra virgin olive oil for all this stuff)
- 1 teaspoon vanilla extract
- 1 cup hot, brewed coffee (nice touch)
- 2 eggs
DIRECTIONS:
- In a large bowl, sift together flour, sugar, cocoa, baking powder, soda, and salt.
- Add oil, milk, vanilla, coffee, and eggs; beat well. Batter will be thin. Pour into two 9 inch greased and floured round pans.
- Bake at 325 degrees F (165 degrees C) for 25 minutes, or when top springs back when done. Insert knife through cake in middle to check if it is completely cooked. No dough should stick to the blade. My last one took 40 minutes. Cool upside down. Lift edges of cake pan slightly to encourage cake to fall out easily. I use some silverware to leave it slightly elevated while it cools and hope it falls out by itself.
To frost: cream cheese frosting
Beat 8 oz. cold cream cheese or Neufantel cheese (not rock solid, but it means you can use it straight out of the refrigerator) with 5 Tbsp. softened butter and 2 tsp. vanilla until combined. Gradually add 2 c. powdered sugar that has been sifted after measuring. Continue to add more sifted powdered sugar until you reach a consistency and sweetness that fits your taste.
No softening the cream cheese (though you do have to plan ahead with the butter). No whipping to a certain point that occurs for all of ten seconds before it's ruined. The hardest part is not eating the frosting straight from the bowl by the spoonful.
So remember the three Wise Men. Did you ever wonder what Frankincense is? It’s also called Boswellia and it’s commonly used in Ayurvedic medicine. Makes perfect sense, it was a gift from one of the kings of the east (India)!
So how about some modern research?
Boswellia serrata, Frankincense: systematic review.
Ernst E. BMJ. 2008 Dec 17;337:a2813. doi: 10.1136/bmj.a2813.
Complementary Medicine, Peninsula Medical School, Universities of Exeter and Plymouth, Exeter EX2 4NT, UK. edzard.ernst@pms.ac.uk
The included trials related to asthma, rheumatoid arthritis, Crohn's disease, osteoarthritis, and collagenous colitis. Results of all trials indicated that Boswellia serrata extracts were clinically effective.
And a bit of commentary; Boswellia Serrata supplement by Ray Sahelian, M.D.
Boswellia is an Ayurvedic plant that contains anti-inflammatory triterpenoids called boswellic acids. Boswellic acid and its derivatives have anti-carcinogenic, anti-tumor, and blood lipid lowering activities. Dried extracts of the resin of the Boswellia serrata tree have been used since antiquity in India to treat inflammatory conditions.
Mechanism of Action of Boswellia
Boswellia reduces inflammation. It inhibits proinflammatory 5-lipoxygenase chemicals and blocks leukotriene synthesis. By doing so, boswellia may be helpful in medical conditions involved in inflammation.
On my current "Surfaris" I drive through Half Moon Bay, CA. Yeah, Mavericks is the closest spot to home. Every fall, the fields turn orange with big, round pumpkins. It's a big deal with the Pumpkin Festival, biggest pumpkin competition (that's a lot of pie!). Right after Halloween, the price drops (in plenty of time for Thanksgiving). I paid $1 for a big pumpkin, got 6 lbs of mash and two BIG pies...and the surf was good!
Pumpkin
Pie - from a Real Pumpkin, Not a Can!
Yield: 1 or 2 pies from 1 small pie pumpkin
http://www.pickyourown.org/pumpkinpie.php this link has much more info than I can use!
A pumpkin pie made from a fresh
pumpkin tastes so much better than the glop that was processed last year!
Here's how to do it. This makes a light, fluffy pumpkin pie with a fresh,
traditional pumpkin pie taste. I can assure you that this will be the best pumpkin
pie you've ever made! This is also a great thing to do with your kids!
Children just love pumpkins: growing them, carving them, and making a pie from
them! As long as you can find a pumpkin or a butternut squash, you can
make a BETTER pumpkin pie!
Just have a Jack O Lantern? If all you have is a Jack O Lantern pumpkin
(no pie pumpkin or butternut squash) bake, mash and use that!
Yield: I used a medium large pumpkin and got 2 very full pies.
Ingredients and Equipment
Equipment
- A sharp, large knife
- an ice cream scoop or large spoon
- I did 1 large (10 inch) deep-dish pie plate and one
small pie (9 inch)
- Whole wheat pie crust (see my recipe at #10, I doubled that recipe
Ingredients
for 3 cups pumpkin mash. I doubled this for mine
- a pie pumpkin (see step 1; you can use different
types of pumpkin or even a butternut squash)
- 1 cup sugar or ¾ cup honey. You could use less
- 1.5 teaspoon ground cinnamon, why be stingy
- 1 teaspoon ground cloves, come on, use more, spice it
up
- 1 teaspoon ground allspice
- 1/2 teaspoon ground ginger, or lot’s more, great stuff
- 1/2 teaspoon of vanilla extract, woops, I forgot!
- 1/2 teaspoon salt (optional, I don't use any)
- 4 large eggs
- 3 cups pumpkin glop
- 1.5 cans (12oz each) of evaporated milk (I used 2 cans
for 6 cups mash)
Recipe
and Directions
Yield: One 9-inch deep dish pie and
one 8-inch pie
Step
1 - Get your pie pumpkin
"Pie pumpkins" are
smaller, sweeter, less grainy textured pumpkins than the usual jack-o-lantern
types. I didn’t know that, I just got one that seemed big enough.
Step
2 - Prepare the pumpkin for cooking
Wash the pumpkin, no soap. Cut the
pumpkin in half. Please be careful
Step
3 - Scoop out the seeds...And scrape
the insides. You want to get out that stringy, dangly stuff that coats
the inside surface. I used a big heavy spoon for this.
Note: SAVE THE SEEDS: The seeds can
be used either to plant pumpkins next year, or roasted to eat this year!
Step
4 - Cooking the pumpkin- I baked it at 350 degrees for 30
minutes with the cut side down. Add a half cup or so of water so it will steam
and not dry out. It was still hot after an hour cooling on the stove top. Just
make sure that it’s cooked soft through.
Step 6 - Scoop out the cooked pumpkin
Once it is cooked until it is soft,
scoop out with a big, smooth spoon, It’s pretty easy!
I set the mash in a drainer for 30
minutes to drain off free water. This is not critical, the recipe accounts
for the fact that fresh pumpkin is more watery than canned!
Step
7 - Puree the pumpkin - I hand
mashed mine, but don’t forget to do it before you add the ingredients! I did
LOL
Step
8 - Make the pie crust - It is also
time to preheat the oven. 425 F
Step 9
- Mix the pie contents
All the hard work is behind you!
Here's where it gets really easy. If you start with a fresh 8" pie
pumpkin, you will get about 3 cups of cooked, mashed pumpkin. Ingredients are
listed above, add and mix well using a hand blender or mixer.
Step
10 - Pour into the pie crust – scary step, I
had plenty for a deep, full pie, so I filled both right up to the very top. It
was very runny, but firmed up nicely in the oven!
Step
11 - Bake the pie - Bake at 425 F (210 C ) for the first
15 minutes, then turn the temperature down to 350 F and bake another 45 to 60
minutes, until a clean knife inserted into the center comes out clean. Use a
blunt table knife to test the pie.
Step
12 - Cool the pie – go to
the gym and let the turkey cook!
Come back to this v !
OK, Alright, here is the Mavericks story!
I didn’t get in on the ground floor. I was there before it
was cool, and in some cases was out before “it” caught on.
In the 60’s, I went around with a dive club “Aqua Tutus”. We
hit all sorts of odd ball beaches and reefs. One time we went to Pillar Pt.
Almost no-one ever went there, except for a few Portuguese and Chinese who
would show up at low tide with gunny sacks and pick Sea Urchins and other
inter-tidal goodies.
This day was mid-winter, grey and overcast, no wind at all.
The water visibility was terrible, so the gang lost interest after the morning
dive. I watched waves breaking on outside reefs, so paddled out on my heavy
duty air mat. This one reef looked particularly appealing. I took a bunch of
majorly huge, fun drops, came in and wondered, “gee, how does this compare to ‘real’
surf spots?”
A few weeks later I was out at Steamer Lane, middle peak on
a sizeable day with the same air mat, thinking “that spot is just about as good
as this place, hmm….”
After I moved to Santa Cruz, surfing full time, I thought
about that mystery reef, but, no way was I going to drive that far up the coast.
It was 40 some odd miles and gas was 24 cents a gallon! Too far and too
expensive. Besides, I was busy with college.
There is a summer break. Not big, but fun, however, it got
real crowded fast once people found out about it (70’s). We drove north from
Santa Cruz, a crew drove south from “San Mateo”. They didn’t like us there. We
were crowding up “their” spot. My car was sabotaged a few times, but hey, that’s
not going to stop me from surfing.
One day a fellow started talking to me, like “we don’t need
this bad feeling, we could just all get along…” Sounded good to me, so after a
bit of small talk I mentioned that there might be a spot that I wasn’t surfing,
but maybe he wanted to check it out? And I told him the diving story from
above. His reaction was a total surprise to me. He got quite angry with me and
never talked to me again. Wow, I wonder what got him all worked up?
I didn’t learn about a spot called Mavericks until the 90’s.
An odd-ball reef just off Pillar Pt. that breaks best on big, grey windless
winter days and doesn’t break all that often; Hmmm…think anyone will believe
that I was there 1965? Apparently one person didn’t want me divulging that secret
in the 70’s.
"Is life so dear, or peace so sweet, as to be purchased at the price of chains and slavery? Forbid it, Almighty God! I know not what course others may take; but as for me, give me liberty or give me death!"
-Patrick Henry.
I am retaining all © copyrights to this publication. Please give full credit to any quotes or duplication. Thanks and Best of Health to you and your family for as long as God grants you, Dr. Rik Cederstrom D.C.