Allergen-Free Recipe - Orange Ginger Smoothie

This orange ginger smoothie is a great way to get a large dose of ginger for the day.  It has the bite of fresh ginger but also a mild sweetness and surprising creaminess.

1 Orange
1 Nub of Ginger, Approx. 1/2" Long
1 Date
1 c. Spinach
1 c. Coconut Water
1/4 c. Ice

(1) Put all ingredients into a high power blender.  Blend until thoroughly mixed.

The Depths of Illness - Tailbone Pain

I can't remember when the pain started only that it was excruciating.  My tailbone felt as if a red hot clamp was slowly being tightened around it by some invisible force.  The pain fluctuated throughout the day - usually better in the morning than at night

It did not help that I had a desk job and spent eight plus hours a day sitting.  I tried sitting on a wedge pillow, to no effect.  I got rid of my usual work chair in favor of a large exercise ball, to no effect.  The pain limited my focus, caused anxiety, and by the end of the day I constantly shifted in my chair, sweaty, weary.  I talked work into buying me a stand-up desk.  Standing all day helped a little, but my knees began to ache, then my lower back.  I returned to sitting.

While the days remained difficult, the nights became restless.  As the pain got worse, I lay in bed, awake, unable to sleep due to the pain.  Shifting positions did not help.  Heat did not help.  Ice helped, numbed the nerves, but fixed nothing and did not help with sleep.  I finally figured out that if I laid on a tennis ball in exactly the right spot on my tailbone, the pain would relent to a mildly more tolerable pressure, allowing me to fall asleep before utter exhaustion was required to finish the job.    

During this time, I regularly visited an osteopath for manipulations and advice.  The manipulations did not help.  Eventually, he ordered an MRI of my back, which showed bulging discs.  Could be referred pain from the bulging disc, he said.  He ordered a second MRI of my pelvis for concurrent pain in my right hip.  That MRI was inconclusive.  He suggested stretching and jacuzzi therapy. Stretching and jacuzzi therapy didn't help. He also referred me to a back specialist.   Could be referred pain from the bulging disc, the back specialist said and offered a steroid injection.  But the injection only helps in 50% of cases and is only temporary, he added.  My take away - the pain only comes from the bulging disc in about 50% of the cases.  I refused the injection at the time, preferring to find and fix the actual cause of the pain.

            

If You Are Suffering From... Chronic Headaches

Chronic headaches...what a nightmare.  Headaches can range from low grade (buzzing in one's head) to severe (migraines) - each with different but ultimately negative impacts to daily life.

FIRST THINGS FIRST, GO SEE YOUR DOCTOR

Some very serious conditions can cause chronic headaches.  Click here to read what the Mayo Clinic has to say on chronic headaches (including some alternative medicine recommendations).  If your doctor rules out the known serious conditions that can cause chronic headaches, alternative medicine can likely help.

"UNKNOWN" CAUSES OF CHRONIC HEADACHES

The theory that I find most plausible for the causes of "unknown" chronic headaches is chronic inflammation (that either leads to or accentuates a physical imbalance - e.g. muscle tension- or chemical imbalance) due to one or more of the following: (1) dietary sources of inflammation, (2) nutrient deficiency, (3) chemical exposure.  Diet and nutrient deficiency are fairly easy to test.  Chemical exposure, however, is a much more tricky subject.  Chemical exposure can come from a variety of sources, including hygiene products, food (primarily preservatives, herbicides, and pesticides), water (municipal water is fairly well regulated by the Environmental Protection Agency- unless a company spills chemicals into your water supply as happened recently in Charleston, WV - so I would be more suspicious of well water, especially if you live near any form of industry and possibly agriculture), the environment (including materials used in your home such as lead based solder or drywall with formaldehyde), and the air (such as carbon monoxide infiltrating your home from a garage or faulty furnace, radon in your basement, and air pollution from industry). 

RECOMMENDED ALTERNATIVE THERAPIES

The following alternative therapies can likely help with chronic headaches.  My belief is that health is not sustainable without dietary change.

1. Trigger Point Therapy - Several known trigger points cause or accentuate headaches.  Trigger Point Therapy can help eliminate any muscle tension that is causing or accentuating the headaches. 
2. Elimination Diet - Performing an elimination diet, as prescribed herein, performs two functions including eliminating all common food allergens/irritants from your diet and increasing your nutrient intake (if done properly).  These two functions help address both dietary sources of inflammation and nutrient deficiency.  Click here to find guidance on performing an elimination diet. 
3. Herbs - Herbs, specifically butterbur has been scientifically proven to be beneficial in migraines.  Click here to find additional information and guidance on the use of butterbur.
4. Vitamins, Minerals, & Other Supplements - If you have muscle tension or increased inflammation due to vitamin, mineral, or other deficiencies, identifying these deficiencies and correcting them through supplements can augment efforts to eliminate chronic headaches.
5. Acupuncture -  Acupuncture promotes blood flow, which can help reduce inflammation and may help with chronic headaches.
6. Product Elimination Trial - Modern hygiene products are full of chemicals that may promote inflammation in your body.  By identifying sources of inflammation from these products, you can reduce their contribution to any headaches.

Trigger Point Therapy - Dr. Travell, The White House Physician of JFK (Part I)

John F. Kennedy, America's 35th president, had a sordid health history.  Throughout his life, Kennedy suffered from abdominal pain, colitis (swelling of the large intestine), severe back pain, and Addison's Disease - ailments that caused severe and chronic pain throughout his life1.  While he was president, Kennedy consulted with a number of physicians and at various times was on upwards of twelve medications to deal with these ailments - all under the supervision of Janet G. Travell, MD, whom he appointed as White House physician, the first female to hold that post and the first citizen to hold the post in 40 years.

While there were a number of physician's attending to JFK during his presidency, Dr. Travell assisted JFK with his back pain, offering renewed hope for a life without crutches if not entirely without back pain2. And aside from her stint as White House physician, Dr. Travell's rofessional pursuits largely revolved around diagnosis and management of myofascial pain syndromes due to trigger points.  Travell went on to write a compendium of her life's work on trigger points and myofascial pain with Dr. David G. Simons in a two volume series titled Myofascial Pain and Dysfunction: The Trigger Point Manual. 

So what exactly are trigger points?  You may be familiar with the term "knot" as it relates to muscles.  Trigger points are nothing more than small knots, muscle tissue in constant tension. The result of a constantly tense muscle is restricted circulation, nerve impingement, and tension on adjacent connective tissue that can cause muscle weakness, muscle tightness, and pain, often "referred" pain (pain in a different location than the causal trigger point), which is why massaging the area that hurts will not relieve the pain.

Since the progressive tightening of my muscles in 2006, one of my main searches has been for a therapy to reverse the process.  Various therapies have been suggested in that cause - some that I believe are pieces of the puzzle but none that proved effective in and of themselves (at least how they were applied in my circumstance).  After reviewing the literature, Trigger Point Therapy appeared to me be sound, if little known, science.  So, I bought a book and began to experiment... 

To read more about my experiments with trigger point therapy, click the following links:

Dr. Travell, the White House Physician of JFK (Part I)
Fumbling in the Dark (Part II)
Oh the Pain (Part III)
Relief (Part IV)

To read more about JFD's chronic health troubles or Dr. Janet Travell, click the following links:

1 - The Medical Ordeals of JFK, The Atlantic, 2002. 
2 - Janet G. Travell, MD, A Daughter's Recollection, Virginia P. Wilson, 2003.

Quote of the Day - Presents

Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called a "present" - Anonymous (though I first heard it from Oogway, in the movie Kung Fu Panda)

Allergen-Free Recipe - Slow Roasted Pork Carnitas

I started exploring Mexican cuisine through the tv shows and books of Rick Bayless (a prominent chef from Chicago) right before giving up nightshades and corn.  Needless to say, my continued exposure to Mexican cuisine is very modified, but the slow roasted pork carnitas recipe remains unmodified.  Click the following link to be taken to the original Rick Bayless recipe.  You will not be disappointed.

Slow Roasted Carnitas, courtesy of Rick Bayless

Allergen-Free Recipe - Lime and Persimmon Smoothie

Just before Adelaide turned 2, we flew to Denver for a mini vacation with a good friend, Brent.  The entire trip, I craved green smoothie but had a tough time finding a juice or smoothie bar.  Finally, while cruising around Boulder one day, Ingrid and Brent were looking for a snack and found a little shop (I think it was a yogurt shop) that also sold smoothies.  They got me one - a green-focused smoothie featuring lime, spinach, granny smith apple, and avocado.  Since then, I've been working on a recipe to recreate that smoothie and finally found the right blend of ingredients.

1 Lime
1 Persimmon
2 Dates, pitted
2 c. Coconut Water (or more for desired consistency)
1/2 c. Ice
1 c. Spinach
1/2 Granny Smith Apple, stem and seeds removed
1 Avocado, seed and skin removed





(1) Cut lime in half.  Add 1/2 lime, including the rind, to the blender.  Add the juice of the remaining lime half and the remaining ingredients.  Blend in high power blender until thoroughly incorporated.

Note that this smoothie has some bitter notes from the lime rind.  If think the bitter notes add some character to the smoothie, but if you prefer no bitterness, try using the zest and juice of the lime.  Also, a banana will work in lieu of the persimmon (we get persimmons as part of our CSA and use them frequently in place of bananas).

The Original Lime Smoothie in Boulder, CO

A Tale of Chiropractors - Misaligned Joints and Muscular Issues (Part III)

I should clarify - Dr. Berkoff did not suggest that he could fix my chronic health issues in a month,  just the back issues.  During my second appointment we got to work.  The generic diagnosis for my back troubles boiled down to four issues, three of which I'll discuss in this post: (1) certain muscle groups were too weak, (2) certain muscle groups were too tight, and (3) certain joints were subuluxated (a fancy term for misaligned).  The treatment was a variant to one I had been hearing for years over my sports and hiking careers - stretch, strengthen, and wear the right footwear. Dr. Berkoff's approach included theraband strengthening exercises, bamboo stick stretching, therapeutic ultrasound, and chiropractic adjustments as briefly discussed below.

Theraband Strengthening Exercises

A theraband is a large rubber band used in physical therapy.  It either attaches to a fixed object, like a door or a wall, or to another part of your body for use in resistance training (i.e. strength training).  As a strength training exercise, resistance training using therabands or other elastic band is a widely used and well-documented practice.

Bamboo Stick Stretching Exercises

Bamboo stick stretching is exactly what it sounds like - stretching while using the aid of a large bamboo stick.  Instead of going into exhaustive narrative on how to do bamboo stick stretching, see the below videos put together by Dr. Berkoff.





Though I was unfamiliar with bamboo stretching when I met Dr. Berkoff, I have come to see it as another useful stretching tool.

Therapeutic Ultrasound

Therapeutic Ultrasound is the application of sound waves to soft tissue (muscle, tendon, ligament) for therapeutic purposes.  The proponents of therapeutic ultrasound argue that it increases blood flow to the site, reduces pain, and massages ligaments and tendons.  And there are many proponents of therapeutic ultrasound.  However, literature posted on both the National Institutes of Health (NIH) and the American Physical Therapy Association (APTA) cast some doubt as to the effectiveness of therapeutic ultrasound.

Click here to read the article posted on the APTA website discussing the debate on Therapeutic Ultrasound

Chiropractic Adjustments

Chiropractic adjustments are  manipulations of the spine to correct subluxated joints and are sound science for fixing back-related issues.

At the end of the first month using these therapies, my original back issue was slightly but not completely better and the the pain did not go away; it seemed to transition into an adjacent area - into my tail bone.  "I don't know, doc," I said during one of our chats.  "I feel like everything is related to my tight muscles - and I don't feel like I'm getting any more limber with the stretching exercises."  After considering my feedback, Dr. Berkoff acknowledged and switched tactics, emphasized stress relief in our further sessions.


Over the year that I've been consulting with Dr. Berkoff, he has become a most trusted source for advice.  If you're looking for help with a variety of issues, I highly recommend his services.  Visit Dr. Berkoff's Website here for more information.

For more on my experiences with chiropractors click the following links:

A Tale of Chiropractors - A Mixed Beginning (Part I)
A Tale of Chiropractors - Meeting Dr. Berkoff (Part II)
A Tale of Chiropractors - Misaligned Joints (Part III)
A Tale of Chiropractors - Stress (Part IV)

Oxygen Therapy - Massaging the Truth (Part IV)

After my initially ecstatic but ultimately short and unhelpful experience with meditative breathing with oxygen, I went back to the drawing board.  If my theory that certain muscle groups were under-oxygenated was correct, then targeting blood flow to those muscles while breathing oxygen was a logical next step.  My weapon of choice... a foam roller.

I set up my oxygen generator to use while performing self-massage on a foam roller, targeting tight hips, quadriceps, and my IT (iliotibial) band.  After the very first treatment, I felt a difference - an ache in the hips, quads, and IT band on the right side of my body that wasn't usual after a session with the foam roller.  My left side felt normal.  I immediately (whether correctly or not) attributed the disparity between to the relative tightness of the muscles in each leg.  The muscles in my right quad have been tight for years, whereas the muscles in my left quad have been relatively limber.  What did it mean?  I don't know.  I wanted to believe that my right leg muscles were finally getting the oxygen that they needed to repair and relax.  

The aches and soreness lasted for two or three days.  After a few more days, I tried massaging with oxygen again, targeting the same muscle groups, with much the same result.  Achy right leg muscles, three day recovery.  I kept up with this routine for a few more weeks.  However, nothing changed.  I observed no relief in muscle tightness attributable to the addition of oxygen or any other effect from the oxygen therapy.

The massage experiment was a relatively short trial, with interesting observations but no conclusions.  After a month of these interesting but inconclusive observations, I was eager to move on to the next promising experiment...exercising with oxygen.

Click the links below to read other posts in the Oxygen Therapy Series:

Oxygen Therapy - A Plausible Theory (Part I)
Oxygen Therapy - Finding an Oxygen Source (Part II)
Oxygen Therapy - Trials and Tribulations (Part III)
Oxygen Therapy - Massaging the Truth (Part IV)
Oxygen Therapy - Cardio for a Day (Part V)
Oxygen Therapy - Strength Training (Part VI)

The Limitations of Western Medicine - The Human Element (It's All About Attitude)

The human element is often thought of in terms of the creativity, spirit, or life that humans can breathe into a variety of subjects.  It is also often though of in terms of humans propensity to make errors or the limitations due to physical or mental limitations.  While both definitions of the human element exist in the western medical system, the latter is all to prevalent in one sense or another.  The human element includes a number of different factors.  In this post, I'll attempt to describe how a physician's attitude can impact their execution of western medicine.  Note that human elements are equally valid for alternative practitioners.

It's All About Attitude

When Adelaide was born she could have been diagnosed as colicky.  She slept, ate, or cried.  When my father, a pediatrician, first visited, he suggested that we go to see our pediatrician and prepped us for the visit.  "Colic is usually a bad diagnosis on the physician's part," he said.  "There are three or four things that typically cause a baby to be colicky..."  He told us to have our pediatrician look into her ears and into her throat (for signs of infection) and to ask about diet.  When we went to see our pediatrician, we asked him to look at Adelaide's ears, to look in her throat, and we asked for suggestions to ease her colic through Ingrid's diet.  Instead of doing as we had asked, our pediatrician told us that babies this young don't get ear infections or sore throats and that diet wouldn't help.  He told us that colicky babies get better around age three months and that we should just carry on until then.  I did just tell you that my father is a pediatrician, right, I wanted to ask him.  And I know what you are telling me is complete bull.  I didn't say anything.  Ingrid and I thanked him, left, and never returned.

The dismissive and disinterested stance of this pediatrician is one example of how western medicine is limited by the attitude of the practitioner.  As my father put it, "if someone is in distress and there's something the physician can do about it he should do it."  Unfortunately, there are western practitioners who, for one reason or another, don't take this same stance.  So even if western medicine clearly understands and can treat a problem, as was ultimately true in my daughter's case, our former pediatrician was unwilling to help. 

I have had a number of doctors look at my health history, look at my current history, and then tell me "I don't know what's wrong with you, but you're not dying."  Some doctors, good ones, would suggest possible harmless treatments (such as diet) or colleagues (including alternative practitioners) that might be able to help.  Others would tell me that there was nothing to be done or that I was getting old and that I should learn to live with my symptoms.  Guess which doctors I've found more helpful?

Fortunately, a physician's attitude is one limitation that is possible to bypass.  A good doctor will not be dismissive or disinterested.  They will work with you or make referrals or suggestions that can help you reach your health goals.  If you are seeing a practitioner who is not working with you or has reached the edge of their abilities, it's time to make a change.

Quote of the Day - The Wrong Place

In the past few weeks, I've run across or am trying to start quotes that have really made me think, smile, or laugh.  I'm usually considering the quotes in a framework of health, so instead of keeping them to myself, I've decided to start a new blog series called Quote of the Day.  Some days will have quotes, some won't.  I'll start off with what I think is an original quote:

If you're looking for something in the wrong place, you'll never find it. - Adam Hoch

Allergen-Free Recipe - Strawberry Apricot Smoothie

A completely original and very tasty smoothie...

1 Banana

½. C. frozen strawberries

2 c. water (or coconut water)

2 c. kale (or spinach)

2 tbls. Flax seed

6 dried apricots

3 dried plums (or dates)


(1) Combine all ingredients in a high-power blender.  Blend until incorporated and smooth.

In Real Time - Modified Grain Brain Diet

This is me.  Not the best photo, but the best of the most recent photos of myself - taken by my daughter, Adelaide, during her first experience with my iphone camera (she is three and wanted to snap a picture of me next to some rocks in our neighborhood). 

I am 6'-3", 212 lbs.  This puts my body mass index (BMI) at 26.5, which is considered overweight.  I've never been one to take much stock in a BMI as I am fairly dense, meaning I have above average muscle mass - largely due to years of hiking, biking, rock climbing, and other miscellaneous activities.  However, a few years ago my doctor told me that the statistics didn't care if a high BMI was due to above average muscle mass or higher body fat - a high BMI correlated with a shorter lifespan and reduced quality of life.

After pondering that for a little while, I decided that it made sense.  More body mass, whether from fat or muscle, at a minimum required the heart to work harder, to pump blood to more tissues.  When an organ works harder than it otherwise needs to, it tends to wear out more quickly.  Just like when the liver of someone who consumes a lot of alcohol wears out more quickly than the liver of someone with low alcohol intake.  A second obvious ramification of more weight is mechanical - meaning more force is being applied to joints (knee joints, hip joints, etc.) during movement as simple as walking.  More force on each joint will wear out the joint faster than than if less force were applied, leading to bad knees, ankles, and hips. Without expounding further, the bottom line is that reducing body mass has several advantages.  

Within the past year I've lost close to twenty pounds, primarily through diet (as at the time I was too nauseated to exercise).  I started out experimenting with the Grain Brain diet, the one advocated by Dr. Perlmutter, attempting to get rid of my debilitating nausea.  The nausea stayed (I later figured out that the nausea was caused by medication, Cyclobenzaprine - aka Flexeril - which my doctor recommended as a Western approach to my chronic health issues; I'll post more on that later).  However, on the Grain Brain diet, which I modified heavily due to my nut, egg, and dairy limitations, I consistently lost weight.  And it stayed off.  My goal is to lose the remaining fat, maybe another ten or twenty pounds.  

Today is day four of my diet - a grain-free, allergen-free (see the elimination diet post to see what I consider allergenic), refined carbohydrate-free diet.  All recipes currently on my blog are on the diet.  The good news is that I can eat as much as I want and exercise need not exceed walking (though the longer the better).  To date, I've lost three pounds - hardly worth writing home about - but a good beginning.   

Allergen-Free Recipe - Candied Pumpkin Seed, Pear, & Spinach Salad

Get ready for a sweet and salty salad that is designed to offset a savory meal.  If  its too sweet for your tastes, add more spinach or some goat cheese (if you can eat goat cheese).

4 c. Baby Spinach Leaves
1 Pear (Red, D'Anjou, or your favorite)
1/4 c. Dried Cherries (Optional)
1/2 c. Candied Pumpkin Seeds (click here for the recipe)
6 tbls. Extra Virgin Olive Oil
2 tbls. Balsamic Vinegar

(1) Add all ingredients to a salad bowl.  Mix and serve.

Click here to see the entire 2014 Allergen-Free Thanksgiving Menu.  

Allergen-Free Recipe - Candied Pumpkin Seeds

I love candied nuts during the holidays.  This recipe provides a good substitute that can be used in a variety of dishes or enjoyed as is.  

1 tbls. Coconut Oil
1/2 c. Pumpkin Seeds
2 tbls. Light Brown Sugar
Salt





(1) Heat coconut oil over medium heat.  Add pumpkin seeds and toast for approx. 2 minutes, stirring constantly, until light brown.

(2) Add the light brown sugar and cook for another minute, until the sugar is dissolved.  Take off heat immediately and spread on a sheet of wax paper to cool.

Note:  Watch this dish carefully, as it is very easy to burn both the pumpkin seeds and sugar.  Stirring will help immensely.

Allergen-Free Recipe - Roasted Brussels Sprouts

I was a late comer to Brussels sprouts but now pile them on the plate when available.  Roasting provides an extra dimension to the sprout that will keep you coming back to this recipe during sprout season.

1 lb. Brussels Sprouts
1/2 Red Onion, Diced
1/4 c. Olive Oil, Extra Virgin
Lemon Juice
Salt
Pepper

(1) Heat oven to 400 degrees F.

(2) Clean and trim Brussels sprouts.  Cut in half or in quarters so that each piece is approximately the same size.  Par boil Brussels sprouts for approximately 5 minutes.  Remove from water and set in a strainer or colander to allow to cool.

(3) Once cool, mix Brussels sprouts with diced onion, olive oil, salt, and pepper and place on a single row on a baking sheet.  Place in oven and bake for 20 to 30 minutes until the sprout is golden brown on one side.

(4) After removing from the oven, squeeze the juice of 1/2 lemon over the sprouts and toss.


  Click here to see the entire 2014 Allergen-Free Thanksgiving Menu. 

Allergen-Free Recipe - Butternut Squash with Pumpkin Seeds

Butternut squash is one of those vegetables that I wished I like more.  And this recipe, adapted from Plenty More by Yotam Ottolenghi, does the trick.  Butternut squash mixed with pumpkin seeds, spices and a little bit of sweetness makes for an amazing combination.  And a substantial one.  The first night we had this dish, it served as the main dish - no meat needed.
 

1 1/2 tbls. butter substitute (my favorite is Earth Balance, soy free)
1 tbls. Olive Oil
1 Red Onion, Thinly Sliced
5 Small Butternut Squashes (or 1 Large)
4 tbls. Pumpkin Seeds
1/2 tsp. Ground Cumin
1/2 tsp. Ground Coriander
1/4 tsp. Ground Turmeric
1/4 tsp. Ground Cardamom
1 Cinnamon Stick
1 tbls. Coconut Palm Sugar (or regular sugar)
1 c. Chicken Stock (or other stock)

(1) Preheat oven to 425 degrees F.

(2) Slice onion and fry in a large saute pan with the olive oil and butter substitute over medium heat until translucent and soft. 

(3) Peel and remove the seeds from the butternut squash.  Cut into 1/2" Chunks.  Add to the saute pan, increase the heat to medium high, and cook, stirring frequently, until the squash  shows signs of caramelization.  Add the chicken stock to deglaze the pan and immediately remove from the heat.

(4) Add all of the remaining ingredients and stir to thoroughly incorporate.  Pour onto a baking sheet and spread the squash into a single layer.  Bake in the oven for 15 - 30 minutes (depending on the ultimate size of the butternut squash) until the squash is tender.  Remove from the oven, allow to cool, and enjoy.

Click here to see the entire 2014 Allergen-Free Thanksgiving Menu. 

On Herbs - Butterbur

Butterbur, also known as purple butterbur or sweet coltsfoot, is a perennial shrub in the daisy family, typically grown in swampy or marshy areas.  It has a thick rhizome and large stems and leaves that look similar to Rhubarb.  Butterbur in raw form contains harmful chemicals called pyrrolizidine alkaloids (PAs), which can cause liver damage and can result in serious illness. Only butterbur products that have been processed to remove PAs and are labeled or certified as PA-free should be considered for use in alternative medicine.  Butterbur is a Group A herb.  For more on group classifications see the On Herbs post by clicking here. 

The Science

The science is in - butterbur has been documented as "just as effective as a commonly used oral antihistamine[s]" with allergy symptoms such as itch eyes according to the National Institutes of Health.  Additionally, butterbur is scientifically recognized as being helpful with migraine headaches by both the National Institutes of Health and by Commission E (Germany's equivalent to the FDA).  Germany's Commission E also recognizes butterbur as an antispasmodic, helpful with urinary tract spasms, particularly due to kidney stones.

Additional Potential Uses

The National Institutes of Health lists the following as traditional uses of butterbur (though not scientifically validated):  pain, headache, cough, fever, and gastrointestinal and urinary tract conditions, allergic skin reactions, and asthma.

My Personal Experience

My headaches disappeared when I eliminated all irritants from my diet and I do not typically have allergies, so I have not had the need to try butterbur.  However, as the science appears validated by several institutions, I do not hesitate to recommend butterbur for the prescribed ailments. 

Preparations

Butterbur in its raw state contains chemicals called pyrrolizidine alkaloids (PAs). PAs can cause liver damage and can result in serious illness. Only butterbur products that have been processed to remove PAs and are labeled or certified as PA-free should be used.

Additional Resources

The National Institutes of Health (NIH) has a Natural Center for Complementary and Alternative Medicine (NCCAM) that talks about the science on butterbur.  Click here to read what the NIH NCCAM has to say on the subject.

The American Botanical Council, which has translated Germany's Commission E reports on herbs, has a few articles on the science of butterbur.  Click here to read an article on butterbur as it relates to migraines.  

Allergen-Free Recipe - Basic Roasted Turkey w/ Giblet Gravy

Going allergen-free often means going back to basics, but it doesn't mean going without flavor.  This roasted turkey recipe is simple but incredibly flavorful and eliminates all of the major allergens associated with roasted turkey and gravy.  The allergen-free thickener that I prefer in the gravy is arrowroot starch.  Perfect texture, no taste.  If you're in a pinch, though corn starch will also do. 

1 Turkey w/ Giblets
6 Small Carrots
1 Stalk Celery, Trimmings Only
2 Large Onions
8 c. Water
4 tbls. Arrowroot Starch (or Corn Starch)
Salt
Pepper

(1) Heat oven to 325 degrees F.

(2) Unwrap Turkey.  Remove giblets and neck and place in a large sauce pan or stock pot and set aside.  Do not include the liver in the sauce pan.  Rinse turkey under cold water, pat dry, and then place in a large roasting pan.  I support my roasting rack on top of tin foil so that the skin on the bottom of the turkey can crisp.  Season the turkey with salt and pepper inside the cavity and on the outside skin.

(3) Place turkey in oven and cook until the thigh reaches a minimum temperature of 165 degrees F.  The time this will take will depend largely on the size of your turkey.  If the turkey skin is starting to brown too much, add a foil tent over the turkey. 

(4) In the meantime, remove skin from the onions, wash the carrots and celery, and cut into large chunks.  Add these to the sauce pan or stock pot with the turkey giblets.  Add the water and bring up to a boil over high heat.  Once the stock has reached a boil reduce the heat and allow to simmer until the liquid reduces by approximately half.  This almost always takes 1 hr 45 min. for me.  Once reduced, turn off the heat, strain out the vegetables and giblets, pour the stock back in the sauce pan or stock pot and set aside to cool.  Once cool tot he touch pick the meat from the turkey neck and cut up the giblets and add back to the stock.

(5) Once the turkey has reached 165 degrees F, remove from oven.  Set turkey on a carving rack and allow to cool.  Pour the fat and juices from the bottom of the roasting pan into the sauce pan or stock pot, place over high heat, and bring to a boil.

(6) Thicken the gravy using 1 tbls. Arrowroot Starch per cup of liquid remaining (so if you followed the recipe to this point it will be about 4 tbls.). To thicken, put approx. 1/2 c. stock into a bowl, add the arrowroot starch and mix until all arrowroot starch is incorporated (no lumps).  If you do manage to get lumps, use an immersion blender, put in a blender, or run through a strainer to eliminate any lumps.  Pour the mixture back into the boiling stock while whisking.  Bring the gravy back to a boil, adjust the seasoning, and turn off the heat.

Click here to see the entire 2014 Allergen-Free Thanksgiving Menu.

If you can't find arrowroot starch in your local store, try amazon...

Allergen-Free Recipe - Cranberry Sauce w/ Apricots and Strawberries

This recipe puts my smoothie experience to good alternate use.  If you're looking for a sugar-free, flavorful, and well-balanced cranberry sauce, try this one.


1 c. Frozen Strawberries
1 Orange
6 Dried Apricots
1 Apple
3 Large Dates
8 oz. (1/2 lb.) Fresh or Frozen Cranberries
1 Cinnamon Stick

(1) Microwave strawberries until soft.  Add strawberries, orange, apricots, apple, and dates to a blender and blend until smooth.

(2) Put strawberry mixture, cranberries, and cinnamon stick into a sauce pan and turn heat on to low.  Allow to simmer, stirring occasionally, for 20 - 30 minutes or until the cranberries are soft.

Click here to see the entire 2014 Allergen-Free Thanksgiving Menu.

Allergen-Free Recipe - Faux Mashed Potatoes (Sweet Potato and Cauliflower)

Mashed potatoes were one of my favorite holiday dishes growing up.  Needless to say, the day that I put nightshades (i.e. potatoes) and dairy on my do not eat list was a sad day.  Ingrid and I experimented with replacements for a long time.  We started with cauliflower mash - the then healthy substitute for mashed potatoes - but found the result too watery and ultimately unsatisfying.  We then tried sweet potato and yam mashes, which had the right consistency but were too sweet.  Ultimately we combined cauliflower and sweet potato into a amazingly satisfying dish that I prefer to mashed potatoes (a close second is Jerusalem artichoke mash, but Jerusalem artichokes are a tad expensive). 

Faux Mashed Potatoes w/ Chive Garnish

1 Large Sweet Potato
1 Head Cauliflower
3 tbls. Butter Substitute
6 tbls. Extra Virgin Olive Oil
2/3 c. Chicken Stock
Salt
Pepper
Chives (Optional)

(1) Cook sweet potato in boiling water until soft.  Steam cauliflower until soft.  I do this at the same time in a large sauce pan fitted with a strainer.  Once both are soft, put into a strainer and allow to cool until they stop steaming (this is important to allow the veg to lose more moisture).

(2) Once the sweet potato and cauliflower have stopped steaming, put them back into the sauce pan and add the butter substitute, olive oil, and chicken stock.  Hand mash (either with a special masher or a fork), put in a blender to mix, or use an immersion blender to mash to desired consistency.

(3) Season with salt and pepper, mix to incorporate, garnish with chives if desired, and enjoy.

Click here to see the entire 2014 Allergen-Free Thanksgiving Menu.

Allergen-Free Thanksgiving

Since I began experimenting with dietary sources of inflammation, my mother and mother-in-law tried incredibly hard to provide allergen-free alternatives for me during the holidays.  But with my changing list of excluded foods, it was impossible for them to keep up.  I either didn't eat the items they specifically made for me (and appeared ungracious) or I indulged and felt ill - not an easy choice.  To help anyone in the same circumstance and in honor of the upcoming Thanksgiving holiday, I have decided to devote a number of upcoming blogs to allergen-free recipes using classic Thanksgiving ingredients.  Each recipe is entirely free the seven common food allergens and food allergens suspected by the alternative medical community.  Below is the preliminary allergen-free Thanksgiving menu.  If I can get to more dishes in the coming weeks, I'll update this post as the menu expands.  Happy cooking!

 

ALLERGEN-FREE THANKSGIVING MENU - 2014

MAIN

Roasted Turkey w/ Giblet Gravy

 

 

 

SIDES

Cranberry Sauce w/ Apricots and Strawberries






Faux Mashed Potatoes (Cauliflower and Sweet Potato)









Butternut Squash w/ Pumpkin Seeds








Sauteed Green Beans w/ Garlic

 

 

Roasted Brussels Sprouts

 

 

 

 

SALAD

Candied Pumpkin Seed, Pear, and Spinach Salad

 

 

 

DESSERT

Apple Crumble

Allergen-Free Recipe - Sauteed Green Beans with Garlic

I used this recipe with almost any kind of fresh bean or pea.  Once you learn how to get the garlic to the perfect doneness, you'll be hooked.

2 c. Green Beans, Trimmed
2 tbls. Extra Virgin Olive Oil
1 tbls. Butter Substitute
6 cloves Garlic
Salt






(1) Heat olive in a large pan on medium heat.  Trim green beans and cut into 2" lengths.  Slice garlic cloves.

(2) When oil is to temp, add green beans and stir frequently until the exterior is slightly browned.  Add the garlic and toss.  The key to this recipe to to cook the garlic just long enough so that it is lightly browned but not burnt (burnt garlic is bitter).

(3)  Just before turning off the heat, add the butter substitute and salt. 

Click here to see the entire 2014 Allergen-Free Thanksgiving Menu. 

Success Stories

In addition to my own success with alternative medicine, I regularly offer my support to others who are struggling.  However, my own experience of resisting alternative medicine due to an unyielding faith in western medicine parallels many of those I encounter.  So until recently, I haven't had any takers.  And my first convert was hard won.  After two years of chronic headaches and a year and a half of seeing a neurologist - trying different drugs and therapies - without results, a friend that I spoke to on an almost daily basis finally took me up on my offer.  Within three days of starting my recommendations, beginning with an elimination diet, my friend's headaches were gone.  And with the addition of acupuncture, her energy levels and quality of life dramatically improved.

I am going to start a new series on the blog titled Success Stories to share stories of those who have found relief from alternative medicine.  My goal is to have the stories told by those who had the experience.  Occasionally, I may document the story on behalf of the person with experience - however, my goal is to largely stay out of it (other than sharing my own experience).  In these efforts, I invite anyone who wants to share their story to get in touch with me, regardless of whether the advice you got was from me or somewhere else. 

Car Talk and Alzheimer's

I have been listening to Car Talk, a radio program about (and I use the term "about" loosely) cars hosted by the Magliozzi brothers, on NPR for over a decade now (the show has been a compilation of previous shows, not live, for a few years though).  I am not a huge car guy and couldn't really hold a conversation for more than a minute or two on cars if my life depended on it, but Tom and Ray kept the program entertaining and infectious.  Just last week (on the podcast) Tom and Ray expounded on the phenomenon of high velocity nose picking (nose picking while driving) in a way that cloaked the tastelessness of the subject in pure entertainment.   

Yesterday, Tom Magliozzi, died due to complications of Alzheimer's.  To read the NPR story on his passing, click here.  Although my only connection to Tom was through Car Talk (and the one time I had my car serviced at his mechanic shop), I was saddened to hear of his passing but was also surprised because I did not know he had Alzheimer's.

I am not intimately familiar with Alzheimer's Disease.  No one in my family has had it nor any of my friends.  What I do know is that Alzheimer's is a neuro-degenerative disease without a known cause and without any significant treatment.  Some of the symptoms include (1) memory loss and or the increased need for memory aids, (2) challenges in planning or solving problems, (3) difficulty completing familiar tasks, (4) confusing time or place, (5) difficulty with spatial relationships, (6) new problems with words in speaking or writing, (7) misplacing things and loosing the ability to retrace steps, (8) decreased or poor judgement, (9) withdrawal from work or social activities, and (10) changes in mood.  I cannot help but look at this list of symptoms and identify with at least five (possibly six) just before I began to experiment with alternative medicine.  Click here to read my posts on symptoms, especially the post on Brain Fog.  

Based on my own experiences and other research that I have delved into, I am optimistic that a number of theories and alternative therapies may have some bearing on neuro-degenerative diseases such as Alzheimer's, including but not limited to diet, supplementation, exercise, and acupuncture.  I have suggested some of these therapies to friends with loved ones with Alzheimer's - but as experience bears alternative medicine (even as a complement to western medicine) is a difficult sell.  I, in no way, am saying that there is a proven alternative method to cure Alzheimer's or other neuro-degenerative diseases.  However, the alternative therapies listed above have little if any downside (check with your doctor for any contraindications); and, if I and the other alternative medicine advocates are right, they have tremendous upside.  If you or a loved one is suffering from a neuro-degenerative disease and have questions on plausible alternative therapies, feel free to get in touch with me. 

RESOURCES

To read more on Alzheimer's Disease click here to be taken to the Alzheimer's Association's Website.

To read more from Dr. Perlmutter, a board certified neurologist, on Alzheimer's Disease, please read his book Grain Brain.

 

Experimenting With Diet - Raw Food Diet

What is the Raw Food Diet?

A raw foods diet consists of consuming foods that have not been heated above a certain temperature (I have read numbers anywhere from 104 degrees F to 118 degrees F).  The theory of a raw food diet is that there are enzymes, vitamins, and minerals in whole foods (fruits, vegetables, etc.) that are killed or deactivated when exposed to high temperatures and that to get the full nutritional benefit of the foods they should be consumed in as natural of a state as possible. 

The Experiment

In 2010, I intended to spend at least a week on a raw foods diet, including eliminating all seven food allergens (peanuts and tree nuts were the big two that would be difficult on this diet).  However, my goal of one week fell somewhat short.  Practical raw foods (those that do not require using judgement on the freshness of meat or fish for raw consumption) include fruit, vegetables, cold-pressed oils, nuts, seeds, herbs, and spices.  This list doesn't include very many sources of fats and proteins and limited sources of starch.  Take nuts out of the picture and the sources of fats and proteins reduce considerably.

I began the diet consuming all of the fruits and vegetables that I could possibly stuff down my throat.  Salads with cold-pressed extra-virgin olive oil and balsamic vinegar sustained lunch and dinner.  But by the second day of the diet, my energy level was extremely low - I could barely keep my eyes awake at work and could do little more than lay on the couch afterward.  Instead of giving up on the diet, I decided to add nuts to the list - and started off by making a mango pie in a walnut date crust.  The next day, I added raw almonds and cashews to my snack regimen, which resulted in slow hot abdomen pain, as if someone put a heater against my abdomen and slowly turned up the heat.  Additionally, my already low energy level plummeted.  After another day of discomfort and fatigue, I ended my raw foods experiment.

My Take-a-Way

Eating raw foods provides a high fiber, high water content, low calorie, and nutrient dense way to consume foods - all of which can benefit overall health.  On the other side, cooking foods provides a means for eliminating harmful bacteria and viruses and "unlocks" certain nutrients in certain foods that would otherwise be unavailable if eaten in raw form (so I have read).  I have no doubt from my parallel experiences with diet that the raw foods diet provides a nutrient dense, low calorie means of consuming foods that can help improve health and reduce weight.  However, the diet was not feasible for me due to my nut intolerance - which, in my opinion, would be required for this diet to be sustainable.

Since going on this diet and considering the benefits of raw foods, I have considerably increased my consumption of raw fruits and vegetables (largely through smoothies and salads), which supplement a considerable range of cooked meats, gluten-free grains, fruits, and vegetables.

If you're interested in learning more about a raw foods diet, check out this link for Raw Food Recipes. 

Allergen-Free Recipe - Slow Roasted Cauliflower

Instead of avoiding vegetables that don't suit my tastes, I've decided to challenge my investigative and culinary skills to finding and creating dishes that not only change that perception but become everyday favorites.  Cauliflower is one such vegetable.  On the way home from work one day, I heard Yotam Ottolenghi (author of Plenty More) describing his myriad of uses for Cauliflower.  One suggestion he mentioned on the radio was slow roasted cauliflower.  I bought Plenty More hoping to experiment with some of his cauliflower dishes but was disappointed to find there were none.  So I got into the kitchen and started experimenting.  Below are the results - a basic but incredibly flavorful slow roasted cauliflower that brings out the inherent sweetness of the vegetable. 

1 Head Cauliflower
1/4 c. Olive Oil
Salt
Lemon Juice (Optional)





(1) Preheat oven to 325 degrees F.

(2) Slice Cauliflower into 3/4" slices.  Lay on a baking sheet in one layer and slather with olive oil on each side.  Season with salt and bake for 1.5 - 2 hours.

(3) Remove from oven and finish with a squeeze of lemon juice, if desired (I would recommend).

In Real Time - Baking Soda

I'm reading through Faster, Higher, Stronger by Mark McClusky - a book on sports science - just now, hoping to glean some insight into how to rehab the body or optimize performance.  One of the more interesting and scientifically proven supplements to aid elite athletes is supplementation with Bicarbonate (aka Baking Soda).  The idea of using baking soda as a supplement is to raise the pH of your blood to help the body neutralize the lactic acid created in the muscles by anaerobic energy production.

Tonight, I decided to try a homemade cocktail that included a nice heaping teaspoon of baking soda (though this is no where near the amount recommended to actually do anything to my body chemistry).  Two words.  Bad idea.  Do you remember the classic elementary school volcano science experiment?  The basic premise - build a volcano, put baking soda inside of a cup in the volcano, dump vinegar onto the baking soda and watch the massive eruption.  Here's a link to a science bob video just in case you'd like a refresher.



Turns out that stomach acid has the same effect on baking soda as vinegar.  Suffice it to say, you will not be seeing future recipes for baking soda cocktails!

  

Allergen-Free Recipe - Loaded Panelle Breakfast

I had some extra Panelle laying around one morning when my taste buds were craving savory.  A quick survey of the fridge resulted in my loaded Panelle Breakfast, which is almost completely made from leftovers (I fried some mushrooms to round out the plate).

Basic Panelle w/ Chimichurri Sauce
Sauteed Green Beans (or other Leftover Vegetable)
Fried Mushrooms
Bacon

(1)  Prepare Panelle w/ Chimichurri Sauce, head leftover green beans, fry mushrooms, and saute bacon.  Combine on a plate and enjoy!

On Herbs - Turmeric

Turmeric is a shrub related to ginger and used primarily in Indian cuisine.  It is bright yellow, offering natural coloring for mustard and cheeses.  Until recently, Ingrid and I had three or four year old Turmeric in our cupboard from our few dalliances into Indian cooking.  Turmeric is widely by alternative medical practitioners and has peaked interest by the western medical community in recent years.  Most of the fuss has revolved around on particular component of turmeric, curcumin, which is a known antioxidant with very promising research to support its use for a variety of ailments including cancer and neurological disease.  Turmeric is a Group A herb for certain uses including an upset stomach and loss of appetite and a Group B herb for a wide variety of other.  For more on group classifications see the On Herbs post by clicking here. 

The Science

The science is in - Turmeric has been documented as helpful with digestive conditions such as upset stomach and loss of appetite according to Germany's Commission E (Germany's equivalent to the US Food & Drug Administration).

Additional Potential Uses

Turmeric is widely used in Indian and Chinese medicine for millenia for a variety of ailments; and there is a lot of buzz about Turmeric (actually curcumin, the active ingredient in Turmeric) these days in the western medical sphere as a powerful anti-inflammatory and antioxidant with promise for use in preventing and/or treating cancer, neurological disease, bacteria and viral infections, heart disease, chronic and autoimmune ailments and, quite honestly a host of other ailments including but not limited to diarrhea, fever, bronchitis, colds, parasitic worms, leprosy, bladder and kidney inflammations, bruises, leech bites, festering eye infections, mouth inflammations, skin conditions, and infected wounds, chronic coughs, and colds. Many studies in animals a the laboratory have identified these potential uses - and trials on humans are currently under way (as of 2014).  It will be a few years until the results of these studies are known and published, but I think it likely that the health benefits of Turmeric will be validated for a number of these uses.

My Personal Experience

I started to dabble in turmeric tea a short time ago during a bout of nausea.  I drank turmeric tea once or twice a day for a week and the nausea completely subsided.  In every instance since where I feel nauseated, bloated, or otherwise off a few doses of turmeric tea help.  I am ready to move on to daily turmeric pills to see if I can't reap long-term preventative benefits. 

Preparations

Turmeric Capsules
Turmeric Tea

Click here for the alternative road recipe page, which will include recipes for all preparations listed.

Additional Resources

The University of Maryland discusses the science and current studies on turmeric.  Click here to read what the University of Maryland has to say on the subject.

The American Cancer Society discusses the science and current studies on turmeric.  Click here to read what the American Cancer Society has to say on the subject.

The National Institutes of Health (NIH) has a Natural Center for Complementary and Alternative Medicine (NCCAM) that talks about the science on Turmeric.  Click here to read what the NIH NCCAM has to say on the subject.

Oxygen Therapy - Trials & Tribulations (Part III)

I had been generally warned about the potential dangers of oxygen toxicity from a friend - so before I started, I researched the dangers.  The best resource I found is from the National Institutes of Health, which has an article discussing the dangers of oxgen therapy for COPD (chronic obstructive pulmonary disease).  To read the full article, click this link.  The two main concerns with oxygen therapy appeared to be (1) Carbon Dioxide Retention and (2) Oxidative Stress.  Carbon dioxide retention leads to a condition called respiratory acidosis, in which the body cannot eliminate all the CO2 generated during respiration and which causes the body's acidity increases.  Oxidative stress occurs when too much oxygen is present in the blood, which allows for the formation of free radicals that can damage cells.  Of course, I had no idea how much oxygen was too much or would create these conditions, so I determined to start off with short intervals and work up from low levels of oxygen.

The determined starting point - meditative breathing with oxygen for 30 minutes per day, once per week, for a minimum of a few weeks before changing the regimen.  My first 30 minute trial was unspectacular but with spectacularly promising results.  After the session, I immediately felt less fatigued, a slight improvement.  The noticeable improvement came that night with restful sleep and dreams - something I had experienced in years. The next morning came and I felt somewhat rested - an unusual occurrence.

With such noticeable improvements after only one session, all of my plans to ease into oxygen therapy went out the window.  If I felt this much better with one dose of oxygen, I could only imagine how much better I would feel on even more oxygen.  The next night, I indulged again - this time for a full hour.  Instead of feeling elated, I felt slightly jittery, dizzy, anxious, and nauseated.  After some thought and riding high on my improvement from the first night, I decided it would be difficult to know if my new symptoms were definitively caused by the oxygen without another data point (its the engineer in me) and so I indulged in oxygen therapy for a third straight night.  Bad idea.  The symptoms the night before intensified and worsened, making for a very uncomfortable night.  Carbon dioxide retention?  Oxidative stress?  Who knows.  I had learned my lesson.  I took a full week off of oxygen therapy to allow my body to normalize before starting again, this time a bit more intelligently...

Click the links below to read other posts in the Oxygen Therapy Series:

Oxygen Therapy - A Plausible Theory (Part I)
Oxygen Therapy - Finding an Oxygen Source (Part II)
Oxygen Therapy - Trials and Tribulations (Part III)
Oxygen Therapy - Massaging the Truth (Part IV)
Oxygen Therapy - Cardio for a Day (Part V)
Oxygen Therapy - Strength Training (Part VI)