Greens for the Greenhorn…

Fresh Kale for Chips

When I read Dr. Tim’s post, Eat Your Greens, last month, it got me thinking about how I finally learned to cook with greens.  For the past ten years, we have belong to a CSA (a program where you receive your veggies directly from a farmer and skip the middle man).  Greens make up a huge portion of early spring and the late fall boxes.  I was at a loss for what to do with the mountains of greens.  Spinach was great for salads or sauteed, but I didn’t know what to do with the rest.  My friend juices and drank her greens, but I wanted to cook with them.  When the kids were babies, this was a commitment, because only Vijay and I would eat them.  I would beg & plead and my little ones, who ate most everything would still turn up their noses.  Because I had the greens, I had to use them, so I would dutifully cook them and put them on the little ones plates, Vijay and I eating the bulk of them.   Imagine my surprise when my daughter started asking for bok choi!  Sausage and Escarole Soup, my grandmother’s favorite also became one of their favs.  I know we had turned a corner.  I was grateful that I stuck to my guns and kept putting the greens on their plates. Ten years after we began our journey, I crave greens.  If we go to long without them, I have to find a day to cook with greens.

For those with resistant kids (of any age), I can give you a few suggestions.

  •  Think about the size you are cutting your greens.  If the pieces are too big, they are difficult for little mouths to chew and swallow.  
  • Start by adding just a handful to another recipe, stir fries are great for this.  If you have mostly other veggies,a small handful of greens can be a gentle introduction to the flavor and texture.
  • Bok Choi tends to be a good starter because the base is textured like celery, so overall it is not too slimy.  Also it has a very pleasant mild flavor.
  • Don’t overcook your greens.  Slimy greens are generally a turnoff.

Roasted Kale Chips are one of our favorites.  We use them on BBQ nights in place of potato chips.  This recipe has been kid tested on many neighborhood children and always met with success.  I have never had anyone turn them down yet.  As a matter of fact, the 12-year-old girl down the street has called me for the recipe and made them herself!  Definitely a winner!

Kale Chips

Ingredients

  • 1 bunch kale
  • 2 tbsp extra virgin olive oil
  • 2 garlic cloves, minced
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 1/2 tsp red pepper flakes (optional)

Instructions

  1. Preheat oven to 300.
  2. Clean and remove large ribs from kale. Cut kale into 1 1/2 inch strips.
  3. Put kale in roasting pan or on a rimmed cookie sheet. Toss with olive oil, garlic, salt, black and red pepper.
  4. Place in oven and turn the kale every 15 minutes. At first it will wilt, this is ok, it will crisp up with more time.
  5. Remove from oven when all kale is crisp. This will take 40-60 minutes, dependent on the size of your bunch of kale.
http://apmt.us/2013/07/greens-for-the-greenhorn/

From around the web, here are some other greens recipes that are Patel family favorites and on the soon to try list.

Curried Chickpea & Lentil Stew with Swiss Chard – This was what we had for last night’s dinner! You can make this soup veg, by using vegetable broth or water in place of chicken stock.  I have made it all three ways and it is delicious!

Greens with Carmelized Onions – We haven’t tried this yet, but I have heard from several different people this is a winner.  From our all time favorite CSA, Tomato Mountain Farm.

Also from Tomato Mountain, Ham & Bok Choi Gratin.  Bok Choi is  great for the newbie as it has a pleasant texture and a mild taste.

Garlicky Greens Tacos – This was one of the first recipes I made using greens.  When I make this, I skip the blanching of the swiss chard leaves.  They are tender and don’t need to be boiled first.  Wow, did I just change a recipe developed by Rick Bayless, one of my cooking heroes?!  I have also made this with spinach and beet greens and a combination of all three!

Sauteed Beet Greens with Olive Oil – This is one of my all time favorites.  Not only is it so good, when you look at the colors of the beet greens, you just know your body is getting all kinds of vitamins & minerals!

I hope this has given you a few ideas and the courage to try greens.  What’s your favorite way to eat greens?

 

Jolie Jolie (5 Posts)

Jolie Patel is a counselor and educator by trade, having been a faculty member at the College of Lake County and Oakton Community College. She also served as the Director of Program at the Counseling Center at Illinois Institute of Technology. She holds a M.A. in Clinical Psychology and completed doctoral coursework at Loyola University, Chicago. Presently, she is homeschooling three precocious children and working at her husband's (Dr. Vijay) practice. There she has found a place where her interest in living a healthy life can merge with her passion for education. She is particularly interested in how to make healthy lifestyle choices practical for those with busy family lives.


Permanent link to this article: http://apmt.us/2013/07/greens-for-the-greenhorn/

I Just (Foam) Roll That Way…

Foam Rolls

Foam rolls can be an important part of your exercise program.

Foam Rolls and an Injury Prevention Workout

You finally started that exercise program.  You are feeling great, just waiting to see the results and…injury occurs.  Often, exercise programs don’t get off the ground because of injury.  With injury, an ounce of prevention  is worth a pound of cure.  Stretching your muscles and warming up are important before each exercise session.  However if your really want to get some bang for your buck,  get yourself a foam roll and start using it.  

This cost-effective, valuable tool belongs in every athletes or exercise enthusiast’s tool box.  It has many benefits including clearing lactic acid from recently exercised muscles; stretching tight muscles; removing trigger points; and  improving posture and bio-mechanics.

What does that all mean?  Lactic acid is a waste product of muscle metabolism.  It is lactic acid that causes the burn we feel when we exercise and will cause the  soreness we feel the day or so after your workout.  Using a foam roll can help remove the lactic acid from our muscle tissues.  Coupled with increased water intake to flush the released lactic acid away will help reduce the feeling of soreness we have.

It can also help release trigger points, or knots that we have in muscle group.  While stretching will certainly reduce injuries, no amount of stretching will eliminate knots in our muscles.

Using a Foam Roll For Your IT Band

The best time to use the foam roll is following exercise.  One of its most common uses is to stretch out the ITB (iliotibial band) which is a muscle that runs down the length of your thigh, starting at the lateral pelvic crest and ends just below the lateral knee.  It is a muscle that may become tight following activities such as running, walking, and jogging.  This muscle is the hip and knee stabilizer.
One of the difficulties with this muscle is that does not have to hurt in order for it to have a problem.   Hip, knee or thigh pain often are indicators that the muscle is tight and needs work.  One way to tell is to lay on your side on the floor with the foam roll beneath your down side thigh between your knee and your hip roll up and down on the foam roll and look for tender spots.  It is not unusual to experience excruciating pain when attempting to perform this exercise.  This is not normal, and is a clear indication that you need doing this exercise.
IT Band Stretch with Support

Using a foam roll with support to stretch your IT band.

To perform this exercise, position the foam roll between your thigh and the floor.  Support your upper body on your elbow.  Slowly move the roller from hip to knee, looking for sore spots.  Beginners can cross their opposite leg in front of them to relieve some of the pressure and make the exercise tolerable.  As you regularly perform this exercise you will find you will eliminate the need for the crossed leg, as demonstrated below.
Advanced stretch of IT band

Advanced stretch of the IT band using a foam roll.

Try this exercise at a minimum 3 times a week.  You will find over time that your initial pain will vanish upon rolling.  When this happens, I recommend that you move the roll from your hip to you knee, changing angle slightly at each pass.  Look for trigger points or knots in the muscle.  You will feel them.  Focus rolling on just this area to break up the knot.
Foam rollers can be found at chiropractor’s offices, sporting good stores, and stores that sell yoga equipment.  I recommend a 6 inch diameter by 24″-36″ long cylinder.  You will find this to be an excellent addition to your exercise routine and a great way to prevent and eliminate hip, knee or thigh pain!
Vijay Patel (76 Posts)

Dr. Vijay Patel earned his doctoral degree in Chiropractic from National College of Chiropractic in Lombard, Illinois. Dr. Patel is board certified in electrodiagnostics by the American Chiropractic Neurology Board. Dr. Patel has recently received training in Manipulation under Anesthsia (MUA). Constantly striving to give his patients the most up-to-date care possible, Dr. Patel attends many post-graduate seminars including such topics as neurology, research review, and sports performance enhancement. Dr. Patel has practiced medicine at Advanced Physical Medicine and Therapy in Mt. Prospect, Illinois since 1999. Dr. Patel currently serves as president of the Chicago chapter of the Illinois Chiropractic Society. He is also a member of both the National College of Chiropractic Alumni Association and the American Chiropractic Association. Dr. Patel is fluent in Gujarati. A lifelong runner, he has completed marathons and still competes in triathlons with his college mates.


Permanent link to this article: http://apmt.us/2013/07/foam-roll/

Migraine Does Not Have To Be Your Normal!

Reduce the Severity and Frequency of Your Migraine Headaches!

June is Migraine Awareness Month.  Those who suffer from migraines know how debilitating this type of headache can be. Conservative, drug free treatment of migraines can reduce the severity and the frequency of migraine headaches.  If you are interested in learning more about how chiropractic can help with migraines, read Dr. Patel’s article on migraines.

 

Permanent link to this article: http://apmt.us/2013/06/migraines-mt-prospect/

Eat Your Greens

Summer Market Greens

Early summer farmer’s markets provide many healthy greens!

It’s Always Good to Go Green!

Many of my patients come in to my office with pain or conditions that are a result of bad habits.  Many patients feel like they just can’t make big changes in their lifestyle because it is just too difficult for whatever the reason is.  Some patients do not need to make major changes, but instead just minor “adjustments” (chiropractors love this word and try to use it as often as they can) in their worlds.  In my last blog I talked about the top killers in the USA and how walking 30 minutes a day can really decrease the likelihood of these illnesses and disease.  Walking 30 minutes a day is the first change that everyone can do.  I would like to add to this a list another simple change you can make  that requires almost no transition period.

A  second change you can make that is simple is just add green vegetables to your diet.  Notice I did not say you had to give up certain foods or limit or moderate your intake of something. I just said add.  Green vegetables are filled with nutrition, and the darker the green the better.  These vegetables in particular are typically rich in important minerals such as calcium, potassium, magnesium and iron.  They are also great sources of vitamins K, E, C and many of the B vitamins.  All of these nutrients found in green vegetables aid in necessary processes of the body.

If you don’t put the right fuel in your body, the body will not perform the way you need and want it to.  I always tell people when they ask me what do I do for a living that I am a mechanic that works on human bodies.  Basically, I work and repair damaged parts of the body using many tools to get the job done.  So many times a patient comes in and they are in a bad nutritional state.  They are resistant to change and desire every pain or insufficiency to be addressed by taking a pill.  I would rather they just eat the nutritious food that is rich in vitamins and minerals, but I do oblige them with a supplement pill for whatever they are deficient in.  If you are one of those people who are resistant to eating the green vegetables for whatever reason, supplements are then the way to go.  In my office, we carry a wide variety of different supplements to aid our patients in getting healthier.  I use to be a supplement junky, taking every vitamin and mineral in supplement form.  But, I have since changed my diet to include nutritious food so that I can cut back on the number of supplements I take.  Getting vitamins and minerals from our food naturally is a better way to receive them.  We have all heard that saying “you are what you eat”.  There is truth to that.

No one has the perfect body.  When we think about our bodies and our lives, we can measure how good our life is using two variables: Quality and Quantity.  The idea is to do everything possible to not only increase the quantity and longevity of our lives, but also the quality.  So many people live longer lives due to medical technologies, but that doesn’t necessarily mean that their quality is better. What is the point of being alive if you can’t use your body and do things. I am a believer in quality.  I want my years on this planet to be pain free, disease free, infection free, and stress free.  Basically I want everything to be free.  Making these three simple changes can really impact your life’s quality and possibly even the quantity.  Free yourself of future illness.

 

Dr Tim (3 Posts)

Dr. Timothy Kolbaba is a chiropractor at Advanced Physical Medicine & Therapy in Mt Prospect. Dr. Kolbaba has earned numerous degrees during his extensive education including Bachelor’s degrees in Biochemistry, Biology, and Human Anatomy, a Master’s degree in Human Anatomy, and he earned his Doctor of Chiropractic from the prestigious National University of Health Sciences. Dr. Kolbaba also served in the military, flying CH53E Super Stallion helicopters for the United States Marine Corps. Dr. Kolbaba grew up in West Dundee, IL in a family filled with chiropractors. As a chiropractor, it is Dr. Kolbaba’s goal to help people get out of pain and become well, and to teach people lifestyle modification and ways to improve health. Dr. Kolbaba offers the most recent knowledge that is out there to help patients achieve their goals in health.


Permanent link to this article: http://apmt.us/2013/06/eat-your-greens/

Healthy Summertime Drinks

Pineapple & Strawberry Shrub

Looking to shake up your summer drink menu? Try these refreshing alternatives to soda.

Hot summer weather leaves us craving something cool and refreshing.  Interested in some new choices for summertime drinks?  If you missed our soda alternatives class, you might be interested in checking out some of these refreshing summertime drinks.  Head over to Dr. Vijay’s blog and see what he is serving to his guests this summer.

Permanent link to this article: http://apmt.us/2013/06/healthy-summertime-drinks/

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