½ pound ground buffalo (can be substituted with lean lamb)
½ pound ground turkey breast
¼ pound ground chicken thighs
¼ pound 97% lean grade A beef
1/8 cup raw oatmeal
1/8 cup oat bran flakes
½ cup finely sliced baby bella mushrooms
1 finely diced garlic clove
1 medium shallot finely diced
1 bunch each of the following fresh herbs: oregano, basil, spicy lemon thyme, marjorme, flat leaf Italian parsley
1 finely diced deseeded jalapeno (optional)
1 tsp on Himalayan rock salt
2 tsp fresh ground black pepper
¼ can of Guinnes beer
1 whole egg
Optional to taste and choleric content: diced fresh feta or bleu cheese
Finely chop all of the above listed herbs. Place all other dry ingredients into the bottom of a large mixing bowl. Add all ground meat, breaking apart with fingers while adding. Add egg, begin to combine using your hands all ingredients. Slowly add Guinnes ensuring consistency does not become too wet. Once desired consistency is met, mix in cheese, form into burgers. Prespray grill before heating with extra virgin olive oil, preheat grill to 500 degrees. Turn grill to low. Place burgers, close lid, depending on thickness of burger, check in 4 – 7 minutes, do not poke, if mild bubbling or discoloration is occurring on the top surface of the burger, turn, and close lid. Check burger in same time frame, in which the first side needed to cook. This will ensure your burgers are medium/well which is how I recommend ground meat to be served. Serve immediately with your favorite condiments.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
Monday, April 21, 2008
Friday, April 18, 2008
Wild Dover Sole
8 – 10 Wild Dover Sole filets
1 medium stalk of organic dill weed
3 tablespoons unsalted butter
¼ cup white wine
½ cup spring water
It is important to note, this fish is extremely delicate, both in flavor and in flesh and is very easy to overcook. Filets shrink significantly upon cooking so generally size dependant, two to four filets per person are needed for a meal.
Wash fresh Sole, towel dry. In a large frying pan, bring to just shy of bubbling on surface of pan, all liquid. At this point, add butter and stalk of dill weed. Place filets into pan, do not attempt to turn. Using a spoon, spoon warmed liquid onto the top surfaces of the Sole that may not be completely covered. Cooking time will be somewhere between 2 – 4 minutes do not overcook. The Sole will continue to cook for approximately 1.5 minutes once removed from the pan – remember this! Carefully remove from the pan using a fish spatula, serve immediately. Garnish with salt, cracked black pepper and fresh lime juice to taste.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
1 medium stalk of organic dill weed
3 tablespoons unsalted butter
¼ cup white wine
½ cup spring water
It is important to note, this fish is extremely delicate, both in flavor and in flesh and is very easy to overcook. Filets shrink significantly upon cooking so generally size dependant, two to four filets per person are needed for a meal.
Wash fresh Sole, towel dry. In a large frying pan, bring to just shy of bubbling on surface of pan, all liquid. At this point, add butter and stalk of dill weed. Place filets into pan, do not attempt to turn. Using a spoon, spoon warmed liquid onto the top surfaces of the Sole that may not be completely covered. Cooking time will be somewhere between 2 – 4 minutes do not overcook. The Sole will continue to cook for approximately 1.5 minutes once removed from the pan – remember this! Carefully remove from the pan using a fish spatula, serve immediately. Garnish with salt, cracked black pepper and fresh lime juice to taste.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
Thursday, April 17, 2008
Salmon
1 pound filet of wild Alaskan Coho King or Copper River Salmon with the skin on
½ cup organic dark brown molasses sugar
¼ cup fine Himalayan rock salt
1 organic cedar grilling plank
Two to three hours prior to cooking, soak cedar plank in filtered water.
Three hours prior to cooking, mix sugar and salt together, wash salmon filet, pat dry, coat completely with salt and sugar mix. Cover with paper towels and cling wrap. Place back in refrigerator. Two to three hours later, remove from fridge, lightly rinse. Gently pat dry. There should still be a nice layer of sugar on the fish however the salt will now have been removed.
Place filet skin down on soaked cedar plank. Leave out of fridge until salmon comes to room temperature on soaked board. Heat grill to 600 degrees, turn down to low flame, place cedar plank on grill, close lid. Salmon cooking time will vary by thickness and size from anywhere between 10 – 20 minutes. Do not turn, do not disturb. Remove salmon from the cedar plank with a large fish spatula. The skin will stay on top of the cedar plank. Serve warm.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
½ cup organic dark brown molasses sugar
¼ cup fine Himalayan rock salt
1 organic cedar grilling plank
Two to three hours prior to cooking, soak cedar plank in filtered water.
Three hours prior to cooking, mix sugar and salt together, wash salmon filet, pat dry, coat completely with salt and sugar mix. Cover with paper towels and cling wrap. Place back in refrigerator. Two to three hours later, remove from fridge, lightly rinse. Gently pat dry. There should still be a nice layer of sugar on the fish however the salt will now have been removed.
Place filet skin down on soaked cedar plank. Leave out of fridge until salmon comes to room temperature on soaked board. Heat grill to 600 degrees, turn down to low flame, place cedar plank on grill, close lid. Salmon cooking time will vary by thickness and size from anywhere between 10 – 20 minutes. Do not turn, do not disturb. Remove salmon from the cedar plank with a large fish spatula. The skin will stay on top of the cedar plank. Serve warm.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
Wednesday, April 16, 2008
Wild Rice
½ cups mixed grain wild rice (wash well under cold water)
½ cup apple juice sweetened whole cranberries
¼ cup finely shredded shitake mushrooms
1 teaspoon Himalayan rock salt
1 teaspoon freshly cracked black pepper
½ cup organic chicken broth
½ cup organic meso soup
1 teaspoon unsalted butter
Add ½ cup filtered water to broths, bring to a rolling boil. Place one teaspoon of unsalted butter into the broth, add rice. Cover with paper towel and then pot lid. Turn to simmer. Cooking time should be approximately 10 – 20 minutes depending on texture of rice desired. Drain rice. Add all additional ingredients. Ross lightly and serve.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
½ cup apple juice sweetened whole cranberries
¼ cup finely shredded shitake mushrooms
1 teaspoon Himalayan rock salt
1 teaspoon freshly cracked black pepper
½ cup organic chicken broth
½ cup organic meso soup
1 teaspoon unsalted butter
Add ½ cup filtered water to broths, bring to a rolling boil. Place one teaspoon of unsalted butter into the broth, add rice. Cover with paper towel and then pot lid. Turn to simmer. Cooking time should be approximately 10 – 20 minutes depending on texture of rice desired. Drain rice. Add all additional ingredients. Ross lightly and serve.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
Tuesday, April 15, 2008
Warm Roasted Sweet Potato Salad
3 large organic golden yams
1 bunch of green onions
1 cup of cherry or grape tomatoes
¼ cup pinenuts (raw)
¼ cup sunflower seeds (raw)
1 teaspoon Himalayan rock salt
2 tablespoons freshly cracked, multi-colored peppercorns
¼ cup olive oil (extra virgin)
1 teaspoon lemon juice
Optional to taste: two tablespoons of aged balsamic vinegar
Partially boil the suite potatoes, scrubbed, with skin on. Remove from heat, dump into ice bucket. Slice into one inch thick slices (leaving skin in tact). Place all slices into a large bowl and toss with olive oil, Himalayan salt and black pepper. Heat grill to 400 degrees, turn grill off, place sweet potatoes onto grill, close lid, in four minutes turn sweet potatoes for an additional four minutes. Remove sweet potatoes.
Place washed green onions, stems still attached, whole into a large zip lock bag, add approximately two tablespoons olive oil, one teaspoon fresh lemon juice, and shake to mix.
Reheat grill on high, grill green onions, whole until lightly charred.
Slice sweet potatoes and green onions into bite sized pieces, place into a large mixing bowl, along with all remaining ingredients. Lightly toss, serve warm.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
1 bunch of green onions
1 cup of cherry or grape tomatoes
¼ cup pinenuts (raw)
¼ cup sunflower seeds (raw)
1 teaspoon Himalayan rock salt
2 tablespoons freshly cracked, multi-colored peppercorns
¼ cup olive oil (extra virgin)
1 teaspoon lemon juice
Optional to taste: two tablespoons of aged balsamic vinegar
Partially boil the suite potatoes, scrubbed, with skin on. Remove from heat, dump into ice bucket. Slice into one inch thick slices (leaving skin in tact). Place all slices into a large bowl and toss with olive oil, Himalayan salt and black pepper. Heat grill to 400 degrees, turn grill off, place sweet potatoes onto grill, close lid, in four minutes turn sweet potatoes for an additional four minutes. Remove sweet potatoes.
Place washed green onions, stems still attached, whole into a large zip lock bag, add approximately two tablespoons olive oil, one teaspoon fresh lemon juice, and shake to mix.
Reheat grill on high, grill green onions, whole until lightly charred.
Slice sweet potatoes and green onions into bite sized pieces, place into a large mixing bowl, along with all remaining ingredients. Lightly toss, serve warm.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
Monday, April 14, 2008
Recipe Ideas
Recipes by:
K. Andrew Shepherd DC, CCN
www.mhcnz.com 972.398.0440
Wok Fried Asian Vegetables
3 medium organic carrots
2 celery stalks
¼ cup shitake mushrooms
¼ cup baby bella mushrooms
¼ cup oyster mushrooms
1 bunch spring onions
1 hand full fresh been sprouts
1 ear of corn
1 jalapeno
10 asparagus spears
1 green zucchini
½ red bell pepper
½ green bell pepper
½ cup cherry/grape tomatoes
1 pinch Himalayan rock salt
1/8 cup – ¼ cup extra virgin olive oil (depending on the size of your wok)
Julien all vegetables to the size that you prefer. Add extra virgin olive oil to a large wok (Two tablespoons of sesame seed oil can be added to the above ingredients if an additional nutty flavor is desired.) Bring to a medium heat. Shave corn kernels from the corn ear; add all vegetables except tomatoes to the wok. Add salt. Keep vegetables moving, with the spatula. When desired level of cooking is reached, remove from heat, add cherry/grape tomatoes and toss into warm, serve immediately.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
K. Andrew Shepherd DC, CCN
www.mhcnz.com 972.398.0440
Wok Fried Asian Vegetables
3 medium organic carrots
2 celery stalks
¼ cup shitake mushrooms
¼ cup baby bella mushrooms
¼ cup oyster mushrooms
1 bunch spring onions
1 hand full fresh been sprouts
1 ear of corn
1 jalapeno
10 asparagus spears
1 green zucchini
½ red bell pepper
½ green bell pepper
½ cup cherry/grape tomatoes
1 pinch Himalayan rock salt
1/8 cup – ¼ cup extra virgin olive oil (depending on the size of your wok)
Julien all vegetables to the size that you prefer. Add extra virgin olive oil to a large wok (Two tablespoons of sesame seed oil can be added to the above ingredients if an additional nutty flavor is desired.) Bring to a medium heat. Shave corn kernels from the corn ear; add all vegetables except tomatoes to the wok. Add salt. Keep vegetables moving, with the spatula. When desired level of cooking is reached, remove from heat, add cherry/grape tomatoes and toss into warm, serve immediately.
Dr. Shepherd is commited to bringing you better health and a better way of life by teaching and practicing the true principles of Wellness through Chiropractic Care, Cold Laser Treatment, Nutritional Counseling, Medical Weight Loss Programs, Ion Cleanse De-Toxification Programs, Massage Therapy, Reflexology, Naturopathy and Sports Performance Enhancement. 100% guaranteed Herbal Quit Smoking Program! Blood Serum Allergy and Mold Testing. Life Extension. Bio-Identical Hormone therapy.
Friday, April 11, 2008
Nutritional Guidelines
K. Andrew Shepherd, DC CCN
www.mhcnz.com 972.398.0440
Portion Sizes
One serving size should equal approximately a half cup measurement. To keep this easy you can visualize it by cupping your palm and the serving will fit within the palm of your hand. You should always ensure that you have a serving of protein with every meal to keep metabolism at a high level.
Carbohydrates
Note: carbohydrates are not the enemy. Feel free to consume whatever carbohydrates and starches you enjoy; however, make sure they are all whole wheat or other whole grain based not white flour and white sugar based. Anytime carbohydrates are consumed ensure a minimum of four to seven ounces of protein are consumed with them.
Starches
White potatoes due to the high sugar content tend to raise your glycemic index. To get the most nutritional value from a white potato it is best to be eaten with the skin on, as almost all of the vitamins and minerals are contained within the first three millimeters of the potato. Minimize servings of white potatoes to one to two times per week maximum. If you must have French fries, have the chunky ranch style that still have some skin attached. Sweet potatoes, commonly known as yams, have a much lower glycemic index. Once again, a great majority of the nutrients are contained within the first five millimeters, so again, if tolerable and if fiber is a concern, sweet potatoes are best eaten with the skins on.
Pasta is an excellent energy food and a good choice prior to any form of physical exercise. There are some excellent high fiber choices available such as: spelt, quinona, soba, brown rice, and whole wheat. These are all much better choices than the low nutrition content of regular white pasta.
Fruits and Vegetables
Ideally I would like you to consume as much organic produce as possible, yes there is a difference. Shoot for four to six servings of bright colored vegetables per day. Fruits - use variety each week and limit to one to two servings per day. White potatoes and white rice should be minimized in the diet and only eaten one time per week. Avocadoes are a good source of EFA’s (essential fatty acids) and provided you are not trying to loose weight, they are a great addition several times per week.
Dairy
Any dairy you choose to eat should always be full fat and not reduced fat that includes: milk, butter and cheeses. Ideally non-pasteurized raw milk cheeses are best; however, sometimes hard to obtain and their shelf life is less. If you can’t find these, just stick with organic.
Milk is not necessary in your diet. If you choose to drink milk, make it regular full cream and organic. Some excellent substitutes for milk are rice and almond milk. Soy milk should only ever be used in moderation as it has a high level of phytoestrogens and can cause hormonal imbalances.
Meats
Red meat is not your enemy, consume as much as you feel like; however, again minimally processed, organic red meats are the key. Smart choices include: buffalo, lamb, ostrich, bison, venison and grass fed beef. Pork consumption should be minimized, ideally no more than one time per month. Turkey and chicken are excellent choices along with alligator and rabbit.
Fish
Never buy farm raised fish. Do not eat: catfish, tilapia or salmon at restaurants, they are all farm raised. Best choices of fish include: wild salmon, red snapper, cod, flounder, halibut, tuna, and mahi. If cockroaches gross you out don’t eat shrimp, they are the cockroaches of the sea. Shrimp also have high levels of cholesterol. Generally, shellfish should only be consumed when you have caught it yourself.
Drinks
You should shoot to consume approximately 1 gallon of filtered water per day. Anytime a caffeinated beverage is consumed an equal quantity of filtered water in addition to your gallon per day should be consumed to counter the diarretic effects of the caffeine. De-caffeinated organic green tea is an excellent beverage choice and can still be used as iced tea, as it has extensive anti-oxidant and anti-aging properties. Sodas should be minimized as they contain too much sugar and also leech calcium from your bones. If you do choose to drink sodas never consume diet sodas. Alcoholic beverages are okay, just make sure to increase water intake to decrease dehydration effects. In fact, a glass of red wine with meals aids in the digestive process. To maximize digestive function, never drink ice cold liquids with meals. This dilutes you digestive juices and turns fat into large globule balls in your stomach, hence fat retention. Consume all cold drinks away from meals, room temperature or hot drinks aid digestion.
Additional Notes
Sugar substitutes should only be used as the following: Stevia© or organic honey. All artificial sweeteners are carcinogens and should be avoided. Avoid fried foods unless you are frying them yourself, at home and use the oil one time only. Peanut oil is the best choice.
www.mhcnz.com 972.398.0440
Portion Sizes
One serving size should equal approximately a half cup measurement. To keep this easy you can visualize it by cupping your palm and the serving will fit within the palm of your hand. You should always ensure that you have a serving of protein with every meal to keep metabolism at a high level.
Carbohydrates
Note: carbohydrates are not the enemy. Feel free to consume whatever carbohydrates and starches you enjoy; however, make sure they are all whole wheat or other whole grain based not white flour and white sugar based. Anytime carbohydrates are consumed ensure a minimum of four to seven ounces of protein are consumed with them.
Starches
White potatoes due to the high sugar content tend to raise your glycemic index. To get the most nutritional value from a white potato it is best to be eaten with the skin on, as almost all of the vitamins and minerals are contained within the first three millimeters of the potato. Minimize servings of white potatoes to one to two times per week maximum. If you must have French fries, have the chunky ranch style that still have some skin attached. Sweet potatoes, commonly known as yams, have a much lower glycemic index. Once again, a great majority of the nutrients are contained within the first five millimeters, so again, if tolerable and if fiber is a concern, sweet potatoes are best eaten with the skins on.
Pasta is an excellent energy food and a good choice prior to any form of physical exercise. There are some excellent high fiber choices available such as: spelt, quinona, soba, brown rice, and whole wheat. These are all much better choices than the low nutrition content of regular white pasta.
Fruits and Vegetables
Ideally I would like you to consume as much organic produce as possible, yes there is a difference. Shoot for four to six servings of bright colored vegetables per day. Fruits - use variety each week and limit to one to two servings per day. White potatoes and white rice should be minimized in the diet and only eaten one time per week. Avocadoes are a good source of EFA’s (essential fatty acids) and provided you are not trying to loose weight, they are a great addition several times per week.
Dairy
Any dairy you choose to eat should always be full fat and not reduced fat that includes: milk, butter and cheeses. Ideally non-pasteurized raw milk cheeses are best; however, sometimes hard to obtain and their shelf life is less. If you can’t find these, just stick with organic.
Milk is not necessary in your diet. If you choose to drink milk, make it regular full cream and organic. Some excellent substitutes for milk are rice and almond milk. Soy milk should only ever be used in moderation as it has a high level of phytoestrogens and can cause hormonal imbalances.
Meats
Red meat is not your enemy, consume as much as you feel like; however, again minimally processed, organic red meats are the key. Smart choices include: buffalo, lamb, ostrich, bison, venison and grass fed beef. Pork consumption should be minimized, ideally no more than one time per month. Turkey and chicken are excellent choices along with alligator and rabbit.
Fish
Never buy farm raised fish. Do not eat: catfish, tilapia or salmon at restaurants, they are all farm raised. Best choices of fish include: wild salmon, red snapper, cod, flounder, halibut, tuna, and mahi. If cockroaches gross you out don’t eat shrimp, they are the cockroaches of the sea. Shrimp also have high levels of cholesterol. Generally, shellfish should only be consumed when you have caught it yourself.
Drinks
You should shoot to consume approximately 1 gallon of filtered water per day. Anytime a caffeinated beverage is consumed an equal quantity of filtered water in addition to your gallon per day should be consumed to counter the diarretic effects of the caffeine. De-caffeinated organic green tea is an excellent beverage choice and can still be used as iced tea, as it has extensive anti-oxidant and anti-aging properties. Sodas should be minimized as they contain too much sugar and also leech calcium from your bones. If you do choose to drink sodas never consume diet sodas. Alcoholic beverages are okay, just make sure to increase water intake to decrease dehydration effects. In fact, a glass of red wine with meals aids in the digestive process. To maximize digestive function, never drink ice cold liquids with meals. This dilutes you digestive juices and turns fat into large globule balls in your stomach, hence fat retention. Consume all cold drinks away from meals, room temperature or hot drinks aid digestion.
Additional Notes
Sugar substitutes should only be used as the following: Stevia© or organic honey. All artificial sweeteners are carcinogens and should be avoided. Avoid fried foods unless you are frying them yourself, at home and use the oil one time only. Peanut oil is the best choice.
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