Monday, October 11, 2010

How to "Healthify" A Recipe

Here are some ingredient substitutions you can use to "healthify" your meals. Also listed are the benefits to the switch.

Butter/Oil -- Olive Oil- With this substitution, you get your essential fatty acids (EFA's),
vitamins A, E, B's and zinc -- also better for cooking
Coconut Oil - EFA's
Canola Oil - Better for cooking
Earth Balance
Apple Sauce

Sugar -- Honey - vitamins A, B, D and E
Agave (nectar from cacti) [3/4 c to 1 c sugar] - low glycemic index
Pure Maple Syrup
Date Powder (dehydrated dates)
Fruit Juice

Shortening -- Coconut Oil - EFA's (possible weight loss)

Mayonnaise -- Veganaise -- healthy oils

Sour Cream -- Plain Yogurt - low fat, contains cultures

Table Salt -- Sea Salt - contains minerals

Milk -- Rice Milk
Almond Milk

White Flour -- Whole Wheat - higher in vitamins B, C, A and E
Rye - 20 % protein, fiber, B's, iron and magnesium

White Rice -- Brown Rice - 80% more B vitamins; more protein, magnesium, calcium, B's, Fiber
and vitamin E.

How to Read Food Labels

High Fructose Corn Syrup: Corn syrup modified by enzymes to increase fructose. May lead to onset of diabetes in adults.

Corn Syrup: Made by chemically splitting corn starch. Highly caloric and may contribute to weight gain and tooth decay.

Sugar: In refining sugar, it loses 99% magnesium, 98% zinc, 93% chromium, 93% manganese, 88% cobalt, and 83% copper. Eaten in excess, it prevents the absorption of other nutrients as well. Average American consumes 100 lbs per year.

White flour: In milling wheat, it loses majority of its manganese, chromium, magnesium, potassium, iron, zinc, copper, & calcium.

Partially/Hydrogenated Oils: Chemically induced hydrogen saturation of carbon bonds in oils causes the structure to change. Our body is unable to process it as we do other oils. Tend to increase cholesterol and risk of cardiovascular disease.

BHA and BHT: Petroleum based preservatives. May cause elevated cholesterol, liver & kidney damage, and sterility.

Aspartame: Artificial sweetener (NutraSweet, Equal, and others) linked to hyperactivity, depression, headaches, insomnia, etc.

MSG: Flavor enhancer may cause headaches, gastrointestinal, cardiac, muscular, neurological, respiratory, and skin problems.

Sulfites: Preservative. Allergic reactions may vary from mild to life threatening. FDA prohibits use on fresh raw produce.

Sodium Nitrate or Sodium Nitrite: Preservative in many processed meats. When combined with a natural body or food chemical, amines, they can become carcinogenic.

Yellow #5: Petroleum based dye that may cause allergic reaction, hyperactivity, irritability, restlessness and sleep disturbances.

Red #40: Food dye from petroleum linked to ADHD and others.

A general rule of thumb: If you cannot pronounce it,

it probably isn’t natural and may cause harmful effects.

Healthy Recipes

Veggie Animals

Using toothpicks to assemble, take some sliced veggies such as carrots, celery, peppers, broccoli and make animals. I’ve seen one that had the dip right on top (on the head). The kids thought the food was fun.

Sweet Potato Fries

I make these homemade


1 can black beans (or soaked black beans) 1 can shoe peg corn (drained)

1 can diced green chilies 3 or more avocado

6-8 diced tomatoes (or 1-28oz can chopped tomatoes) 1 pkg Good Seasons Italian dressing

1/4-1/3 cup vinegar Juice from ½ lemon

Optional: cilantro, red onion, green onion

Stir all ingredients together & chill. Serve with tortilla chips.


1 16 oz. can garbonzo beans or 1/2 can of black beans and 1/2 can garbonzo (i use half and half)

2 cloves garlic

3 TB tahini

1/2 tsp. salt

2/3 tsp. cumin

1/4 c. olive oil (i use 1/8)

juice from 1/2 lemon

Put in food processor and enjoy! I leave some of the juice from the black beans in there so it makes up for less olive oil. I still drain most of it, but leave a tiny bit in there. Serve with whole wheat tortillas or crackers.


Air popped corn                                                    Extra virgin Olive oil
Braggs liquid Aminos                                           Nutritional yeast (1/4-1/3 cup)

Pour olive oil (in place of butter) on top of popped corn. Spray Braggs liquid aminos (in place of salt) and nutritional yeast (high in B vitamins).

Apples and Nut Butter

This is a great after school snack or a day at the park. Apple slices can be dipped into pineapple or lemon juice to prevent browning. Bring a small container of peanut or almond butter for dipping.

Ants on a Log

Celery Almond or peanut butter Raisins

Wash a stalk of celery (I buy organic celery, as it is one produce item that is heavily spread with pesticides) and put a strip of nut butter on it. Then place some raisins on top. It’s fun to make and eat, so kids may enjoy this snack after school. I enjoy it anytime.

Dried Fruit

Can be purchased or dehydrated at home. I like to use fruits that are getting soft or will not be eaten. Before I go out of town, I dehydrate or freeze most of my produce for this purpose. Some of my favorites are apples, peaches, apricots, pineapple, bananas, mango, and strawberries. Watch for sales on these items as well. You can easily make some homemade fruit leather too by blending and pouring onto a dehydrator sheet.

Peanut Butter Balls

Mix together: 1 c honey

1 c peanut or almond butter

Add: 2 c whole grain flours (wheat germ, oats, etc) ½ c raw sunflower seeds

½ c sunflowerseeds Raisins

Nuts (optional)

Make into balls and roll in dried, unsweetened coconut.

Green Smoothie

4 cups baby spinach or mixed greens (preferably organic) ¾ cup water

1 frozen banana (peeled first and then frozen) 2 cups frozen fruit

Put spinach and water in blender and liquefy it. You do not want any ‘chunks’ of spinach. Add in frozen fruit to your desired thickness. If needed, add water or juice.

Raw “Frosty”

3 cups water ¼ cup Maple Syrup, Dates, agave, or honey

¼ cup carob or cocoa powder 2 t. Vanilla or more

5-6 frozen bananas Cherry Extract (opt)

In a blender, combine water and bananas. Add carob, maple syrup and vanilla. Blend until smooth. If the carob leaves a bitter taste, add a TINY pinch of cayenne pepper.

6 Week Bran Muffins

2 1/4 cup boiling water 5 t soda
1 cup coconut oil 1 1/2 cup agave or honey
4 eggs 2 cups raisins, nuts, or dates
1 qt plain yogurt 5 cups whole wheat flour/sprouted flour
1 t salt 4 cups Bran Cereal (All Bran or Essential 10)
2 cups Bran flakes (Peace Essential 10)

Add soda to water, let cool. In separate bowl, cream coconut oil and add sugar and eggs (one at a time). Stir in yogurt and remaining ingredients. Chill for at least 2 hours and then make muffins whenever you wish. Batter keeps in the fridge for up to 6 weeks! Bake 425 for about 15 minutes. Makes 5 dozen.


Tortillas (uncooked are best) 1 cup cooked brown rice

1 can black beans 1 tomato (sliced)

1/8 onion (finely chopped) ½ cup hummus

1 clove garlic (minced) lettuce

1 cup salsa 1 avocado (sliced)

Dressing of choice (ranch, chipotle, etc.) 1 can olives (sliced)

Cheese (optional)

Place black beans, onion, and garlic in saucepan and warm. Cook 1st side of tortilla and flip. As the second side cooks, place toppings on, starting with-cheese, black bean mixture, hummus, rice, avocado, tomato, olives, salsa, lettuce, and dressing.

Sweet Wrap

Tortillas (uncooked are best)

Honey or agave


Cook first side of tortilla and flip. Top with some honey or agave and sprinkle cinnamon on top. Roll up tortilla and eat as a snack.

Rachel Ray Potatoes

1 small onion Olive oil

½ green pepper 1 t paprika

clove of garlic red potatoes

palm full of grill seasoning (season salt)

Coat jelly-roll pan with olive oil and place cut up potatoes on it. Sprinkle potatoes with season salt & paprika. Sprinkle cut-up peppers, onion, & garlic on top. Bake 30 min at 450°-500°.

Trail Mix

1 cup raw cashews – pieces or whole I cup roasted peanuts

1 cup raw almonds 1 cup raw pumpkin seeds

1 ½ cups date pieces 1 cup raw sesame seeds

1 cup raisins

Mix together and enjoy.

Super Charge Me Cookies

Makes 4 dozen cookies

4 cup quick oats

2 2/3 cup spelt flour

1 tsp (rounded) sea salt

1 – 2 tsp cinnamon

1/2 cup unsweetened shredded coconut

1 –1 1/3 cup raisins or chopped dried fruit

3/4–1 cup carob or chocolate chips (optional; or use more dried fruit, nuts, or seeds)

1 tbsp + 1 tsp baking powder

1 1/3 cup flax meal (not flax seed)

2 cups pure maple syrup

¾ cup almond butter (may use cashew, peanut, hemp seed butter)

2 tbsp pure vanilla extract

½ cup canola oil

Preheat oven to 350°F. In a bowl, combine oats, flour, salt, cinnamon, coconut, raisins, and carob or chocolate chips, sift in baking powder, and stir until well combined. In a separate bowl, combine flax meal, syrup, almond butter, and vanilla and stir until well combined. Stir in oil. Add wet mixture to dry, and stir until just well combined (do not overmix). Line a baking sheet with parchment paper. Spoon batter onto baking sheet evenly space apart, and lightly flatten. Bake for 13 minutes (no longer, or they will dry out). Remove from oven and let cool on baking sheet for 1 minute (no longer), then transfer to a cooling rack.

Friday, October 8, 2010

Soda - - It's Worse Than You Thought

Ingredients in Assorted Sodas

Coca Cola

Carbonated Water – the result – tooth decay hundreds of times faster than sparkling water

Caramel Coloring – Not certified by the FDA (considered exempt)

Same toxicological properties as caramel produced by heating


Caramel is burnt white sugar – sugar on top of sugar

Aspartame – Approx. 200 times sweeter than table sugar

92 side effects are possible results on consumption ex: headaches, vision

loss, seizures, neurological problems, cardiovascular problems, and death.

Converts to formaldehyde at a temperature of 86 degrees Fahrenheit –

The human body’s natural temp is 98.6

Phosphoric Acid—linked to lower bone density in epidemiological studies

Used to remove rust from metal

Kills brain cells

Damages skeletal system and greatly disturbs the body calcium-

Phosphorus ratio

Potassium Benzoate

In combination with ascorbic acid (vitamin C), sodium and

potassium benzoate may form benzene, a known carcinogen.

Heat, light and shelf life can affect the rate at which benzene is formed.


acts as a natural pesticide that paralyzes and kills certain insects eating plants

A psychoactive drug – crosses the blood-brain barrier and effects mostly the

central nervous system where it alters brain function, causing changes in

perception, mood, consciousness, cognition and behavior.

In healthy adults, caffeine’s half life is approximately 4.9 hours

Half life = the time required for the activity of a substance taken into the

body to lose one half its initial effectiveness.


Caffeinism – caffeine dependency with a wide range of unpleasant physical and

mental conditions including nervousness, irritability, anxiety, tremulousness,

muscle twitching, insomnia, headaches, respiratory alkalosis, heart palpitations, peptic ulcers, erosive esophagitis, and gastroesophageal flux disease.

Long term consumption of low dose caffeine slows hippocampus-dependent learning and impairs long-term memory.

Linked to hyperactivity

A 2008 study showed that women who consume 200 milligrams or more caffeine per day have about twice the miscarriage risk as women who consume none.

20-30 % of American adults consume more than 500 milligrams of caffeine per day – twice the amount doctors consider a large “drug dose”.

Caffeine has diuretic properties (increases the flow of urine). These properties put extra stress on the kidneys and have a dehydrating effect on the body. Various studies also link caffeine to birth defects and research shows that it interferes with DNA replication and robs the body of vital nutrients, especially B-vitamins, vitamin C, zinc, and potassium and prevents the absorption of iron.

SUGAR: The average can of soda is equivalent to 11 tablespoons of sugar.

No wonder soda plays a role in diabetes, kidney failure and anxiety

Random Concerning Facts:

Our bodies were made to have a natural pH balance of 7.3 which is slightly alkaline. A pH of 2 is 100,000 times more acidic than a pH of 7. Each can of soda has a pH of 2. A pH of 2 means that a person would have to drink 32 eight ounce glasses of alkaline water just to neutralize the effect of one can of soda.

Some mechanics use soda to remove rust from batteries and cables.

Soda originated in pharmacies – coke was supposed to relieve indigestion

Police use coke to remove blood from the streets

Sprite: contains all the ingredients that coke does except the caramel coloring, however, it has acesulfame potassium which is yet another artificial sweetener and high fructose corn syrup – more sugar!

Orange Soda: high fructose corn syrup, glycerol ester of wood rosin (a stabilizer that tries to keep a chemical reaction from occurring), food starch-modified (buffer against excessive heat), yellow 6 (a sulfonated version of Sudan I, a possible carcinogen), red 40 (originally made from coal tar, now made from petroleum)

Tips for replacing scary problems with simple solutions:

If carbonation has to happen, only give your kids sparkling water, mineral water (add juice for a taste similar to soda), or sparkling cider. Cider is better because it doesn’t have the high level of carbon dioxide that sparkling water does.

Sparkling Water Ingredients:

Carbonated water is like regular water only pressurized heavily with carbon dioxide.

Martinelli’s Cider Ingredients:

Pasteurized 100% Pure Carbonated Apple Juice from U.S. Grown Fresh Apples, Vitamin C, No Water or Alcohol, No Concentrates, No Sweeteners or Preservatives.


Tips For Picky Eaters

1. Remain Calm. If you child picks up on your stress about their eating it can sometimes end up escalating into a battle of wills and can even become a control issue.

2. Serve Small Portions. Their little stomachs do not need much to get full and especially when trying a new food it can be far less intimidating for them to see just a small amount on their plate!

3. Respect their Hunger Levels. It’s best not to force your child to eat past where they feel full. Children tend to eat when they are hunger and stop when they are full…trust that they know their bodies.

4. Serve a new food with a Favorite. This way they can feel comfortable knowing there is something that they like on their plate to enjoy. They can mix up the two items if it helps. I still do that myself sometimes with food that isn’t my favorite but I know is good for me, I’ll only eat asparagus if I can mix it with rice!

5. Offer fruit or vegetables for snacks. In between meals let them snack all they want on healthy fruit and vegetable slices.

6. Watch the clock. Make sure to stop all snacks about one hour before your meal. That way they’ll be hungry when they come to the table.

7. Make it tasty! Serve vegetables with a yummy dip or fruit with some yogurt. Little ones love to dip their food! Try serving veggies raw and steamed – they may have a preference!

8. Get them Involved. Getting your picky eater to help you purchase food and help prepare it can be fun for them. Of course this isn’t possible all the time but occasionally make the whole process an experience they can be a part of, it can be really fun!

9. Keep it Separate. Sometimes it’s all about food touching! If this is an issue for your picky eater then when possible keep ingredients separated (think, salads, stir fry etc) Maybe like me, they don’t like their cool salad touching their warm rice or potato. This makes perfect sense to me! Those divider plates are fantastic, for some picky eaters that’s all they need to be able to enjoy their meal!

10. Food Talk. When you’re talking to your child about food try to avoid using taste as an indicator of whether a food is good or not. Instead talk about how healthy it is, it’s color, shape and texture.

11. Role Model. If you want your children to eat healthy foods then you need to as well. This isn’t easy for a recovering picky eater but it definitely works in encouraging your child to eat healthy food!

All information found at:

Kids with Ear infections? Wellness options?

I just recently had a question sent to me by email concerning Ear Infections, Chiropractic, and how to help a child with ear infections without drugs/surgery.

The basic premise is how do you help the body heal itself? Is there a way to help an ear infection, an ear inflammation or sinus related issues without antibiotics, or over the counter remedies?

The answer is an emphatic yes. One must assess the situation with a competent pediatrician (chiropractic pediatrician, osteopathic or medical). If the pediatrician's response is 'drugs first' then the child often doesn't have a chance to 'fight the infection or inflammation' with the incredible arsenal of healing responses that the body has.

If the pediatrician is more wellness oriented, then things such as sinus and eustachian tube massage, increased vitamin C, oil and garlic drops for the ears, chiropractic adjustments, etc can all help the body overcome the healing crisis on its own.

In almost 30 years of Pediatric Chiropractic practice, I have seen hundreds of children with ear infections and inflammations. In only a very small % of the time, less than 5% did the child need to have medical intervention.

How does it work? That's a rather long explanation, but I would invite your specific questions and refer you to the ICPA (International Chiropractic Pediatric Assoc) website:

Trust the body more and medicines less.

Nutrition Workshop Highlights

We recently had a workshop on Nutrition here at our office and would like to share it with those who couldn't make it. In posts to come (today) will be:

Healthy recipes
Healthy substitutions (making your favorites healthier)
Tips for feeding picky eaters (from
Info about soda
Simple improvements in the diet (white vs brown)

To see comments about the workshop from patients, please visit:!/topic.php?uid=147163951990549&topic=1055

For more information about our office and services, please visit: