Tag Archives: wellness

Holistic Meals for the Family: Paleo Meatloaf

 

This is one of Dr. Dodge’s favorites! Since we do our best to stay clear of gluten and dairy, Paleo meals are a great option. With the beef, eggs, and almond meal, this makes for a high protein meal! We leave the ketchup out because our son reacts to it, but Sprouts right here in Coppell carries an organic ketchup if you want to include it. We use Bragg’s liquid aminosinstead of worchestire sauce – it is salt, GMO, and preservative free.

Recipe:

1 lb of grass-fed ground beef

1 onion, diced

3/4 cup almond meal

2 eggs

1 tsp oregano

1 tsp thyme

1 tsp salt

1/2 tsp pepper

1 tsp Braggs liquid aminos

Optional:

1/3 cup ketchup

Combine all ingredients. Place in a rectangular baking tray, bake at 350 degrees Farhenheit for 1 hour or until internal temperature reaches 160 degrees.

Serves: 4

Rethink Your New Year’s Resolution – Get Healthy!

 

Happy New Year! With the new year comes many “New Year’s Resolutions,” and its hard to miss all of the advertisements targeting the number one resolution – weight loss! Weight loss can be a great goal, but how you go about achieving your weight loss goals is important, and what mental approach you take is also important. As a chiropractor I see first hand how detrimental it can be to one’s wellness to have negative thoughts about yourself and your body. If your goal this year is to “lose weight” I challenge you to think carefully about what that means for you mentally. It can be easy to isolate the goal of losing weight from the goal of being healthier, which is really what you are aiming for! Instead of thinking about your new year’s resolution as a weight loss goal, think about revamping your nutrition and exercise lifestyle to “get healthy.”  Here are a few tips going into the new year for your “get healthy” resolution!

 

Choose good, healthy nutrition goals:

Instead of looking for the perfect “diet,” I suggest you make steady changes toward eating more of a high vegetable, whole foods diet. My brother, a board certified chiropractic neurologist, wrote a series of excellent nutrition tips – if you do ONE thing from this post, read the posts below! (And if you’re in Virginia and looking for a Staunton Chiropractor, give Valley Family Wellness a call. I’d send you his way even if he wasn’t my twin.  )

  1. Eat Real, Living Foods
  2. Eat Often, Avoid Sugar, and Stay Hydrated
  3. Considerations for Gluten, Dairy, Supplements, and Detox

 

  Make a commitment to regular exercise

The combination of healthy eating and consistent exercise has been shown time and again to be the best way to achieve and maintain healthy weight loss. Working your way up to an hour of exercise 3-5 days a week has been shown to provide the best weight loss and weight maintenance results. This can be in whatever form of exercise you prefer – ideally a combination of cardiovascular activity (swimming, jogging) and strength-building activity (weight lifting, conditioning).

Be positive:

Be kind to yourself as you start to make changes to your eating and exercise habits! Give yourself affirmations even when you don’t feel like it – “I am doing great!” “I am working toward my goal.” “I am becoming healthier.” Creating a mentally positive atmosphere for these changes will allow you to be persistent.

 Chose a steady, slow pace:

Don’t expect overnight, rapid results – those results typically aren’t the most healthy. Too rapid weight loss leaves your body lacking nutrients and detoxing from chemicals in cell waste too quickly. Reframe your outlook to a long, slow-paced journey toward a more healthy lifestyle.

Good luck, and happy New Year!

Holistic Meals for the Family: Quinoa and Black Bean Salad

Hi all! When Daniel brought the huge bowl back EMPTY from his Coppell Senior and Community Center wellness talk last week, I was floored! I was sure that there’d be a good portion left over! He said that they had loved it, that so many people asked for the recipe, and that we definitely had to share it on the blog! So, as requested, here is the Quinoa and Black Bean Salad that Dr. Dodge brought for lunch last week!

For those of you who didn’t attend the talk, Dr. Dodge discussed the benefits of eating high quality carbohydrates, proteins, and vegetables, and- this recipe gives you a bit of all of those. You can read his talk in the previous blog post. This recipe can also easily be adapted for your preferences!

The original recipe is from epicurious.com – I’ve made a few tiny changes based on convenience and preference.

 

Quinoa and Black Bean Salad

Prep and Cook Time: 30 min, plus time for quinoa to cool

Serves: 4-6

1 1/2 cups quinoa, cooked and cooled

1 can black beans, rinsed

1 1/2 tbsp red wine vinegar

2 ears fresh corn, sliced off the cob

1/2 cup green peppers, diced

1/4 cup fresh cilantro, chopped

 

Dressing

5 tbsp fresh lime juice

1 tsp Himalayan sea salt

1 1/4 tsp cumin

1/3 cup olive oil

 

Rinse quinoa seeds well before cooking. Cook with a 1:2 quinoa to water recipe, so cook 1 1/2 cups of dried quinoa with 3 cups of water. There are many methods of cooking quinoa, but I am happy with just boiling the quinoa and water together, then letting it simmer for 10 minutes or so. While the quinoa is cooking, add beans, corn, pepper, cilantro and vinegar and mix. After the quinoa has cooled, combine.

In a small bowl, whisk together the lime juice, salt, cumin. Slowly add the olive oil, continuing to whisk. Incorporate dressing to salad, add salt and pepper to taste (I add a good bit of pepper, maybe 1/4 tsp).

Salad can be served cold or at room temperature.

This is a versatile recipe, as you can change ratios and add any ingredients you like! Add halved cherry tomatoes, different types of peppers, cucumber, avocado…yum!

 

Cold quinoa salads are pretty popular – how do you make yours? Share recipes and ideas with us please!

Holistic Meals for the Family: Lentil Soup

It can be really tough to make healthy, tasty food for your family. Add in the importance of eating as organic as possible, and it can be expensive, too! Through our “Holistic Meals for the Family” series, we’ll share some of our family’s “frugal” recipes and ideas, and give you a little background on some of those special healthy ingredients you might not be familiar with. First up: LENTILS!

What are lentils?

Lentils are a type of legume, like dried beans. What we buy in the store to cook and eat are the dried seeds of the lentil plant, which come in little one- or two-seed pods.

They are small, so they cook pretty quickly. They also absorb flavor quite well, so they can be very versatile!

 

Why are lentils good for us?

Lentils are tiny but mighty legumes. For only about 230 calories per cup, they pack a ton of nutrients. Check out their nutritional contents here.

Lentils are an excellent source of both insoluble and soluble fiber. Soluble fiber helps your body get rid of cholesterol-containing bile, and insoluble fiber is excellent for overall digestive health. The fiber in lentils helps them act as a slow burning carbohydrate, which helps stabilize blood sugar. Lentils are especially healthy for people with blood sugar related conditions. The high folate and magnesium content in lentils makes them a particularly “heart healthy” food as well. Lentils are also a good source of iron, which is especially important for pregnant and nursing mothers. To top it off, lentils contain less than a gram of fat per cup! As far as we see it, these little legumes can’t do wrong! However, if you avoid high-purine foods, be aware that lentils do naturally contain a moderately high level of purines.

For more information, read The World’s Healthiest Foods article on Lentils. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52

 

Where do I get them, and what do I buy?

You can find lentils prepackaged in most grocery stores with the dried beans and rices. You may also be able to find them in the bulk foods sections – Sprouts right here in Coppell carries lots of varieties at great prices. We get our organic lentils in the bulk foods section of Whole Foods. I’ve also found the Arrow Head Mills organic green lentils locally, at Market Street. We recommend buying the dried variety and cooking them yourself, rather than the canned option. This just brings you closer to eating less-processed foods, and avoids the potential for BPA-lined cans.

 

How do I cook them?

If cooking plain lentils, use a 1 cup of lentils to 3 cups of liquid (stock or water) ratio. You can bring the liquid to a boil with the lentils already added, or boil the water first, then add lentils. Either way, once the liquid and lentil combination is boiling, reduce to a simmer and cook for about 30 minutes or until the lentils are tender. Green and brown lentils take right about 30 minutes, sometimes longer. Smaller, thinner lentils like red and orange lentils may be ready in 20 minutes. For recipes that call for cooked lentils, like a cold lentil salad, taking the lentils out a little “al dente” is usually preferred.

 

Recipe: Lentil Soup

I certainly don’t claim to be an excellent cook, but my two taste-testers, Dr. Dodge and little Charlie, are big fans of my lentil soup. It is pretty simple flavor-wise, so I think it is a great introduction to lentils. If you try it and hate it, don’t give up on lentils! There are lots of great recipes out there – I’ve linked a few at the end for you to check out! I also won’t add “organic” in front of every ingredient, but you can easily find all of these ingredients in their organic variety in the grocery store! We’ll post more in the future on the importance of eating organic and local!

 

Prep and Cook Time: 1 hour

Serves: 8-10

¼ cup olive oil

2-3 cloves garlic (minced or pressed)

2 cups diced carrots

1 ½ cups diced celery

1 ½ cups diced onion

2 cups dried green lentils (if you use a different type, read the instructions for cook time)

6 cups chicken stock (or vegetable stock)

1 tsp salt (I highly recommend pink Himalayan sea salt – it is delicious!)

½ tsp pepper

1 tsp thyme

There are lots of ways to jazz this up – I’ve added fennel, local sausage and bacon from Livestock First Ranch…add what sounds good!

Add olive oil, garlic, carrots, onion, and celery to a large sauce pan. Sautee (medium low – medium) until carrots are tender, about 15 minutes. Add lentils, stir to coat. Add chicken stock, salt, pepper, and thyme. Bring to a boil, reduce to a simmer, and cover. Let simmer for 30-40 minutes, until lentils are tender. Add stock, salt, and pepper to preference. Enjoy!

 

Yummy-Looking Recipes to Try:

Curried Lentil Soup from Oh She Glows

Mediterranean Lentil Salad from Elly Says Opa

Moroccan Chicken and Lentils from Epicurious

 

 

Please share your experiences with lentils! Do you have any great recipes we should try?

Holistic Living and Chiropractic

Dodge Family Chiropractic is excited to launch our new blog, ‘Holistic Living with Dr. Dodge’! People often misunderstand chiropractic to be all about “cracking bones.” At Dodge Family Chiropractic (Coppell, TX) we take a holistic approach to wellness, rather than a “rack ‘em and crack ‘em” approach to treating the spine. One of our goals at Dodge Family Chiropractic is to bring you more than the chiropractic adjustment, to help you become truly “well.” Our blog is a great way to do that!

We believe that the path to wellness is reliant on a balance between the physical, chemical, mental, and spiritual components of the person. When one of these areas is weak, neglected, or injured, a person’s overall well being will suffer. Similarly, if one aspect is affected negatively, other aspects are likely to suffer as well. Through ‘Holistic Living with Dr. Dodge,” we will bring you research, videos, news, recipes, and other media that aims to help you strengthen the physical, chemical, and mental aspects of your well being. Our hope is that here you will find inspiration, information, and motivation to build a more holistic life for yourself and your family.