Kalispell Chiropractor

Nutrition Facts | Weekly Wakeup | Sport Drinks

A recent research article comparing chocolate milk and sport drinks for post exercise recovery has shown that chocolate milk is the winner, by far. Yes, listen boys and girls to the basic facts: Drinking chocolate milk while exercising and after any decent workout should allow your body to recover just as quickly, if not more than expensive, specialized, sport drinks [1].

Mind you, most studies asses recovery drinks through the comparison of carbohydrates, electrolytes, and proteins through assumed absorption rates and subjective values; So take it with a grain of salt. That being said, please think about your options as consumers. Rule number one: Drink quality, organic if possible, full fat milk, lets say from your local cow milk manufacturer! Rule number two: Use real chocolate dark powder in specific usually 70% or greater I like Dagoba Unsweetened Drinking Chocolate Powder. Rule number three: Use as little sugar as possible, if you use any.

Let me put things into perspective. My brother after football practice would be thirsty and hungry, we were poor and my mothers only real option was full fat milk. For the record he was 6'4" and 270 pounds and he drank a gallon after practice and a gallon throughout the day. The best part of it, is that back in the 80s that only amounted to about $5 / day. Pretty cost efficient I'd say and honestly I do think that it would translate into todays economy as well.

For those that may be a little argumentative about the basics and logic let me man-splain, I will ignore the caloric measurements cause we all know that is bunk. Here is a list of actual nutritional items from a grass / hay fed cow that produces actual milk vs. commercially raised milk food product. When I say 'commercially raised milk food product' I mean to say; milk that has had a specific solution injected from blood derived proteins (precipitated blood albumin to increase protein the content so they can add more water making more money per gallon): Seriously they do that. No wonder people don't 'like' milk.

May I make a recommendation?

Here is what I have as a post workout drink, values of proteins and other recovery items will very greatly with workout scheme, goals, body type, size and sex. That being said, the basics are very important not the values. Remember each person and situation is very different. If you have any questions just call my office and I will give you some feedback.

Dr. Borgardt's  Milk Chocolate work out recovery drink or Sport Drink:

  • Organic milk
  • Dagoba dark chocolate powder
  • Banana
  • N-Acetylcysteine
  • Creatine
  • Protein powder
  • Chia seeds (soaked in water for 8-16 hours)

Blend. Drink. I also take in pill form during this time:

  • phosphatidylcholine
  • Vitamin B (complex)
  • Vitamin E
  • Vitamin A
  • Vitamin C

Go back to work.

  1. Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials: European Journal of Clinical Nutrition (2018)
  2. Phospholipids and sports performance: J Int Soc Sports Nutr. 2007; 4: 5

 

 

 

Grilled Spatchcock Recipe

Recipe | Grilled Spatchcock Chicken | Weekly Wakeup

Grilled Spatchcock Chicken, sounds infamous, however it seems to be an unknown within our grilling culture. I can honestly say, any other method of grilling chicken on a bbq is completely worthless.

I know some of you may like to use a specific cut of chicken on a grill, example being a leg or thigh in a family pack. I do understand this to some extent, especially if you're trying to cook for a party of 10 or more. Just trust me, this is a better way. This recipe is inexpensive, easy, and consistent every time.

To add: If you admit to anyone that you only bbq the breast all by itself because you like it that way, stop reading now. You are not up for the challenge, I mean this, go away. Learn about a DIY method of cleaning your grass with a vacuum.

 

Special Facts About Chicken & Grilling

They are dinosaurs, they are not mammals. Histologically (study of size and structure of cells), chickens are organized differently than mammals [1]. Taking this into account, you need to be ware of a few key concepts:

  • Chicken muscle has less water than red meat. This can often lead to a very dry chicken if grilled incorrectly.
  • Chicken fat has more connective tissue than red meat. This can lead to small fires in a bbq causing over charring. This is why you often see a bottle of water next to a bbq. Not cool, man.
  • Chickens are lumpy objects. Grilling chicken evenly, can be almost impossible. However there is a solution, spatchcocking. Otherwise known as medieval butchering, [Old English: a fowl that is dispatched quickly]. It consists of two cuts with scissors, that is it. Watch below and just get it done!

 

Ingredients

  • 1 Whole chicken
  • 2 Tablespoons of salt
  • 2 Tablespoons of freshly ground pepper
  • 1 Lime cut in quarters
  • 1 table spoon of chili powder

Instructions

  1. Start BBQ 25 min before cooking, whether it's a coal or a gas at 350F. If you have neither, then get the oven started to 400F
  2. Spatchcock the chicken. Spread all of the salt and pepper on top of the chicken.
    • Just watch the video, use more salt than pepper. Do not set the chicken out for longer than 20 min. This is a safety thing.
  3. Place 'spatchcocked' chicken breast side up over an even medium heat for 30 min.
    • Be sure to cover bbq lid, try to almost suffocate the bbq of oxygen. This is a good way of dampening the possible flair-ups by the chicken fat melting on the flame or coals. If you are using an oven just leave it in a pan, I like to use vegetables cut in 1' squares as a base so the chicken cooks above its own fat.
  4. After cooking the chicken for 30 min, turn chicken over and cook it for 10 min.
    • You will see that the inside of the ribcage of the chicken is now face up. It will hopefully be a bit chard and blackened, that is what you want as you don't want to eat that part. If you are using your oven just keep it in the oven for the rest of the time suggested for turn overs.
  5. Turn chicken back over, squeeze lime over top, dusting the chili powder to finish until the chicken is at a temperature of 165F.
    • Please note: you can test one part and it may be 165F. However the part that you should test is the thickest, usually the part where the breast and the thigh connect.

Done.

  1. Comparison of adipose tissue cellularity in chicken lines divergently selected for fatnessPoultry Science, Volume 90, Issue 9, 1 September 2011, Pages 2024–2034

Golden Curcumin Tea

Recipe | Golden Curcumin Tea | Weekly Wakeup

This Golden Curcumin Tea recipe is the best anti-inflammatory tea ever. I mean this, it's inexpensive, easy to make and delicious!

Special Facts Regarding Curcumin

For those of you who are new to the subject, as my wife says, let me 'man-splain'.

Curcumin, is a chemical compound found in the root of 'Curcumin Longa', otherwise known as Turmeric. In the western world, intrigue into the health benefits of this compound started in the 80's by a research team (Jiang et al., 1983; Kuttan et al., 1985). In recent years the number of research studies has included over 5,600 studies from 2005-2015 alone. Today, the culmination of all this intrigue due to the potential procurement for business opportunities has skewed some scientists, natural medicine advocates, and drug companies to look past the basics. The problem being, the products they are selling are just too damned expensive, especially when there are known examples within many cultures that use this 'food ingredient' in their 'food medicine' for thousands of years and are very effective.

Honesty, why reinvent the wheel when you don't have too. If done correctly, this Ayurvedic recipe or 'method of preparation' can be easy and extremely inexpensive: $.25 / serving as opposed to some 'solutions' being $5.00 / serving. Providing you with anti-inflammatory, anti-cancerous, and overall a good tasting ingredient without having to buy an over priced 'miracle product' at a ghastly cost.

So, here is the honest to goodness best recipe EVER; Clinically, medicinally, and most of all deliciously.

Ingredients

  • 1 heaping tablespoon of turmeric powder
  • 1/2 teaspoon of cardamom powder
  • 1/2 teaspoon of cinnamon powder
  • 1 teaspoon of almond oil (do not under any circumstances use any other oil you have this recipe needs a type of fat structure that is in almond oil specifically you can use coconut or no oil at all)
  • 1 1/2 cups of full fat milk (skim milk is milk that is lying to you about being milk - don't do it. If you want to substitute because you do not like milk, you are welcome to use almond milk alone or with a half combination of oat milk - this tastes great by the way!)
  • 1/4 cup of filtered water
  • 1 cinnamon stick
  • Some type of sweetening agent: Honey is my preference.

Instructions

  1. Add water, turmeric, cinnamon, and cardamum to a small pot. Turn the pot to a low heat and constantly stir until a paste is formed.
    • The key here is to not burn the paste. You want to make a warm paste that has the consistency of soft toothpaste.
  2. Add oil to the paste and stir for 30 seconds keeping the low heat on.
    • Remember this is an Ayurvedic recipe and there is a reason to everything. Adding the oil while paste is hot will allow the oil to absorb chemically the chemical substrate; Chemistry is amazing isn't it?
  3. Add milk or a milk like product and slowly heat. Take off of heat prior to boil.
    • If you go to a boil you haven't ruined it, you just might be a bit constipated after.
  4. Use some sweetener to taste, stirring with cinnamon stick.

Done

Coffee & Diabetes

Quality coffee is an important part of any good morning ritual. Now researchers have found that it is playing an important role in warding off abnormal lipid levels, hyperglycemia, and excess body fat. A plethora of studies recently have connected drinking a cup of 'bean water' as my wife says, with an improved metabolism for glucose, insulin, and being responsible for a significantly reduced risk for diabetes. Researchers have started to connect the dots so to speak. Showing that coffee's inverse correlation with diabetes seems to be associated with its antioxidant and the anti-inflammatory properties. Through the mechanism of chlorogenic acid, thought to directly reduce glucose absorption.

 

  1. Coffee in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis:  2009 Dec 14;169(22):2053-63. doi: 10.1001/archinternmed.2009.439.

Allergies & Medications

According to a new study by the Journal of the American Medical Association, they have associated those children and adults that develop allergies in their life to be directly linked to acid-suppressive medications and antibiotic use as an infant. [1]

Yet another perfect reminder, unless it’s an emergency, use conservative management methods before you reach for a magic pill solution. Throughout chiropractic, medicine, or other forms of clinical management of any patient the primary goal is to do no harm. Unless its an emergency, conservative management of any patient needs to be the first step to fixing our overall prospective in our health care system. Especially when we observe the expected need for medications rather than education and self improvement is considered.

 

Contact Flathead Chiropractic for a consultation if you have any questions about you or your children's health!

 

  1. Use of Acid-Suppressive Medications and Antibiotics During Infancy and Allergic Diseases in Early Childhood. JAMA Pediatr. Published online April 02, 2018. doi:10.1001/jamapediatrics.2018.0315