Chicken Pot Pie- Grain Free

Boy oh boy do I have ya’ll a comfort food recipe! I tried this recipe out this weekend and I have to say it is probably my favorite one that I’ve tried in a while! You get amazing vegetables which you can change up with all the comfort food taste! What is even better is it makes a great meal prepping option and taste even better the next day!

Here’s what you’ll need;

  • 2 Tbsp coconut oil or
  • onion, minced
  • yellow squash, thinly sliced
  • 16 asparagus spears, cut into pieces
  • 1 cup kale
  • cups bone broth
  • ¼ cup coconut milk (can)
  • Tbsp arrowroot powder
  • ½ tsp salt
  • ½ tsp pepper
  • 2 cooked chicken breasts, cubed
  • Tbsp parsley

For the Topping;

  • ½ cup coconut flour
  • ½ tsp baking soda
  • ½ tsp salt
  • ½ tsp pepper
  • eggs
  • ½ cup coconut oil, melted
  • ¼ cup coconut milk (can)
  • tsp apple cider vinegar
  1. Heat oil in a large skillet over medium heat. Add onion, yellow squash, kale, and asparagus. Sauté until tender. Add 2 cups chicken broth and coconut milk.
  2. In a small bowl, add arrowroot powder, a tablespoon of cold water and mix. Add to vegetable skillet, stirring constantly, until mixture thickens. If your mixture becomes too thick, add a bit more bone broth, stirring until you reach desired consistency. Season with salt and pepper, then stir in cooked chicken and parsley. Pour pot pie filling into a 13 x 9 inch baking dish, set aside.
  3. Preheat oven to 400 degrees F.
  4. In a large bowl, add coconut flour, baking soda, salt and pepper. Whisk to combine. In a medium bowl, add eggs, coconut oil, coconut milk, apple cider vinegar and 2 teaspoons of water, then whisk until frothy. Pour liquid ingredients into bowl with dry ingredients, and stir to combine.
  5. Spoon topping batter over pot pie filling in equal portions. Bake 20 to 25 minutes or until topping is golden and a little crusty.

You’re done! Enjoy! I want to know what you think when you try it!

Sciatic Pain and Chiropractic

Many of you know the amazing benefits that come from regular chiropractic care! However, there are still many who do not and I am on a mission to change that!

Prevention magazine posted an article this week on treatments for sciatic nerve pain and guess what treatment was listed first?!?!?! That is correct, chiropractic care! They listed a research article that showed, “60% of people with sciatica who didn’t get relief from other therapies and then tried spinal manipulation experienced the same degree of pain relief as patients who eventually had surgery.

Symptoms can clear up in 6 weeks or take years to resolve. However, with chiropractic care symptoms can resolve much faster and have lasting results! in this study, patients saw a chiropractor for 4 weeks and then began tapering off. The patients who responded to chiropractic care reported benefits that lasted up to one year!

Here is what researcher Dr. Gordon McCmorland, DC had to say, “Spinal manipulation may create a response in the nervous system that relieves pain and restores normal mobility to the injured area. It also reduces inflammation, creating an environment that promotes the body’s natural healing mechanisms.”

So do not suffer through the pain! Call your chiropractor today!

https://www.prevention.com/health/a20428216/best-treatments-for-sciatic-nerve-pain/

Nerve Function and Peripheral Neuropathy

I heard a great podcast by Ben Greenfield this week and someone asked a question about supplementation for nerve function. There are many conditions affecting nerve function and one that we treat in our office is Peripheral Neuropathy.

Peripheral Neuropathy is a condition characterized by extremity pain, numbness, burning pain, and weakness, usually of the hands, arms, legs, and/or feet. Peripheral Neuropathy refers to a condition that results when there is damage to the Peripheral Nervous System, the network of nerves outside the spinal cord. Symptoms can include numbness or tingling, pricking sensations, muscle weakness, paralysis, extreme sensitivity to touch, burning pain (especially at night), and in extreme cases organ or gland dysfunction. Peripheral Neuropathy can be acute (symptoms occur suddenly, progress rapidly, and resolve slowly) or chronic (symptoms are slight, progress slowly, may take months or years to resolve, and can be recurrent and worsening over time.)

There are many causes of Peripheral Neuropathy including physical injury or sudden trauma, diseases or disorders, exposure to toxins in medications, hazardous environmental and industrial materials, and heavy alcohol consumption. Diabetes, Chemotherapy Treatment, Spinal Stenosis, and Spinal Disc Degeneration are all common underlying conditions of Peripheral Neuropathy.

We treat Peripheral Neuropathy in our office with K-Laser. K-Laser treatment has seen a 90% improvement in symptoms of Peripheral Neuropathy which is huge! K-laser is a class IV laser and a 30-minute treatment with a class IV laser is equivalent to 12 hours of continuous treatment with a class III laser. Below are some awesome studies on Peripheral Neuropathy and treatment with the K-laser

  • (K-Laser) patients experienced significant reduction in modified total neuropathy scores at all time points. There were no observed complications among patient treated with (K-Laser). (K-Laser) may improve neuropathy symptoms through a number of plausible mechanisms including prevention of neural apoptosis and enhancement of neurite outgrowth. Among patients with chemotherapy-induced peripheral neuropathy, (K-Laser) produced a significant reduction in neuropathy symptoms. Click here for full study.
  • Diabetic peripheral neuropathy is one of the most common types of peripheral neuropathy. It is considered to be progressive and irreversible. However, treatment with K-Laser has shown that may not be true. In this 4-week study patients treated with the laser had a significant increase in nerve conduction. Microcirculation (skin blood perfusion) was increased by 35.8% at the heel, big toe, and little toes. Patients reported a 26.4% decrease in pain levels. The results showed motor, sensory, and circulation improvements in just 4 weeks of treatment with the laser. Click here for full study.
  • Laser is showing promising results to treat pain in the extremities. The laser produces an anti-inflammatory effect and increases microcirculation resulting in increased healing. The increased microcirculation induces tissue repair processes and helps reduce pain. This allows increased oxygen and nutrition to the damaged area. Click here for full study.

There are supplements that you can take to help assist with nerve function and healing.

Acetyl-L-Carnitine is involved in lipid transport (important for mitochondrial function). Acetyl-L-Carnitine is neuroprotective in the central nervous system and has been shown to increase peripheral nerve regeneration. Clinically it has been shown to help with diabetic neuropathy and chemotherapy-induced peripheral neuropathy(1).

R-Lipoic Acid which is the most active form of alpha-lipoic acid. Alpha-lipoic acid seems to delay or reverse peripheral neuropathy through its antioxidant properties. It can increase glutathione which is an endogenous antioxidant. Alpha-lipoic acid has been shown to improve motor-nerve conduction velocity and also to protect peripheral nerves from ischemia in rats.  Patients treated with 600mg of alpha-lipoic acid had reduced pain, numbness, and hypersensitivity(2). 

Co-Q10 is great for a lot of condition. A study completed on rats showed treatment with Co-Q10 prevented nerve impairment, improved sensory symptoms. Co-Q10 has sown to improve endothelial function and blood flow so it improves oxygen to the peripheral nerves. Another study showed significant improvements in diabetics with peripheral neuropathies in patients with type two diabetes(3).

B-Complex which I personally love for many things including energy! One study found that higher doses of vitamin B complex resulted in significant short-term pain reduced and decreased hypersensitivity (4).

My Soda Replacement = Kombucha

I love Coca-Cola. I love the fizzle and every completely non-healthy thing about it. However, there really is not one healthy thing about a soda so I have not had one in months. The thing about sugar in general is it makes you crave more sugar! Once sugar is removed you will be amazed at how your cravings vanish. I have not even craved a soda since I started drinking Kombucha. When I crave fizzy this is what I turn to and it has a ton of health benefits!

Kombucha has many benefits for your gut. Gut health is very important since 80% of your immune system is located in your gut! Kombucha is fermented black tea and sugar. It contains a SCOBY (symbiotic colony of bacteria and yeast) that acts as a probiotic food. During the fermentation process, Kombucha becomes carbonated and produces vinegar, vitamins, and probiotics.

Kombucha contains antioxidants that help reduce inflammation. Antioxidants fight free radicals which can damage our cells.

Acetic acid is also produced during the fermentation process (also found in vinegar). Acetic acid is able to kill harmful microorganisms. In the gut, Kombucha helps balance and restore good bacteria. The B vitamins in Kombucha help increase energy levels.

One study completed on rats found that in just 30 days Kombucha improved their LDL and HDL markers (1).

Kombucha does contain some sugar content. You can make your own Kombucha at home and reduce the sugar content. If you do make your own at home it is important to prepare it properly and reduce the risk of contamination.

The key when trying to restore good bacteria to your gut is variety! There are many great fermented food options to add to your diet.

Why is Bulletproof Coffee So Great?

I’ve been drinking Bulletproof coffee for close to a year now. Instead of eating breakfast I drink my coffee instead. This allows me to intermittent fast for 16-18 hours and save $6 from my morning coffee run. There has been a ton of research that shows the benefits of intermittent fasting and giving your body a break from constantly digesting food but that is a whole post on its own!

Bulletproof coffee is made by using good clean coffee beans, Brain Octane, and grass-fed butter or ghee. This combination suppresses hunger, gives you energy, and provides mental clarity for hours.

Bulletproof coffee beans are processed to minimize mold and toxin contamination that can occur in other coffee beans. When I run out I will sometimes use Organic, single origin, fair trade certified, 100% arabica coffee (that is a mouth full, right?).

Brain Octane is a purified form of medium-chain triglyceride (MCT) oil that is made from 100% pure coconut oil. Brain Octane is converted to ketones that your brain can use for energy. It also helps balance your hunger hormones to help keep you full.

Grass-fed butter gives you essential fatty acids, butyrate, and short chain fatty acids. Butyrate is great to feed your gut bacteria. Butyrate also helps control the growth of the cells lining your gut. Butyrate has powerful anti-inflammatory effects. So, this combination can help decrease inflammation.

This coffee is smooth and delicious. It has become my favorite part of my morning routine. I modify my Bulletproof coffee sometimes and will add collagen. I love to sprinkle a little cinnamon on top for an added taste.

Strengthen Your Gut Lining

Recently I was listening to a podcast about leaky gut and they mentioned a product called Restore. Both speakers praised this product. Since I have had some gut issue of my own I decided to do some research and purchase a bottle.

Most of our immune system is in our gut. So if we have gut issues or leaky gut it can impact our health in many ways. With leaky gut the tight junctions in our gut become weak. This can allow toxins and undigested food to leak into our bloodstream where they are not intended to be. Disruption of the tight junctions is associated with inflammatory diseases processes.

Glyphosate is an herbicide commonly used on crops to kill weeds and grasses. Hundreds of millions of pounds of glyphosate are used on US farms and more than 1.2 billion pounds are used worldwide each year. Glyphosate has been shown to increase gut permeability. A study was done to see if lignite extract could block glyphosate from causing injury to the gut lining. They found that lignite caused the tight junctions to strengthen even in the presence of glyphosate. Hence allowing fewer toxins to leak through into the bloodstream.

Restore is a soil-derived supplement that helps protect and strengthen the gut lining. It is a carbon-rich, alkaline liquid, composed of Terrahydrite. By strengthening the tight junctions in the gut there will be a decreased amount of toxins that leak into the bloodstream thereby relieving the immune system from working overtime. Restore has also shown to create a beneficial shift in the gut bacteria.

The office I just started working for sells Restore so I bought a bottle to try. There is no taste. I’ve been using it for a week now and have seen improvements in the skin issues I have been dealing with. My nephew even takes it because there is no flavor and it tastes like water.

While we cannot live like a hermit and should be able to enjoy life and food! Glyphosate is unfortunately in most of our food supply so Restore is a great option to help combat it and protect your gut.

Gildea JJ, Roberts DA, Bush Z. Protective Effects of Lignite Extract Supplement on Intestinal Barrier Function in Glyphosate-Mediated Tight Junction Injury. J Clin Nutr Diet. 2017, 3:1. doi: 10.4172/2472-1921.100035