SCRUMPTIOUS Pineapple Chicken Bake Recipe!

I love this recipe! This balanced dish of proteins,
carbohydrates, and healthy fats will leave you feeling full AND your blood
sugars balanced, which is what you should want for better health! Chow down
with some ruffage (i.e., salad) and you are good to go!

Also, if you have a few busy days and not much time to cook,
this recipe will give you leftovers that will healthfully sustain you during
those days when you need it most!

Pineapple Chicken Bake*

Serves 4

Prep time: 30 minutes

Ingredients:

2 boneless skinless
chicken breasts (Organic, grass-fed preferred; consuming animal protein
multiple times per day balances blood sugars and boosts brain chemicals
important for creating healthier, depression/anxiety/stress-free moods)

Salt and Pepper

 

1 20-ounce can
pineapple chunks in juice (Check your labels to avoid the high-fructose
corn syrup that messes up liver metabolism and contributes to the
insulin-resistance  associated with
diabetes. Better yet—use fresh pineapple!)

 

¼ cup honey
(Purchasing and consuming honey from the area where you live helps boost your
immune system and your local economy too!)

1 tablespoon apple
cider vinegar (Braggs Raw Organic Apple Cider recommended)

2 teaspoons curry
powder (Contains antioxidant and anti-inflammatory properties)

1 teaspoon cornstarch
(Corn is in many food products and is considered to be inflammatory. To
reduce/eliminate corn consumption in this recipe, substitute 1 teaspoon rice
flour)

1 Tablespoon water

 

1/3 cup almonds
(Contain monounsaturated fats, calcium, magnesium, and antioxidants. Beneficial
for your brain, skin, hair, moods, and overall health and vitality! They are a SUPERFOOD!)

1. Adjust an oven rack to the upper position and heat the
   oven to 450 degrees. Pat the chicken dry with paper towels and then season with
   salt and pepper. Lay the chicken in a 9 X 13 inch baking dish coated lightly
   with olive oil/coconut oil.
2. Drain pineapple chunks and reserve ½ cup of the juice. Whisk
   pineapple juice, honey, vinegar, and curry in a medium saucepan over
   medium-high heat. Simmer, whisking often, until the mixture has thickened, for
   about 8 minutes.
3. Quickly dissolve the cornstarch (or rice flour) in the
   water, then whisk into the honey mixture. Stir in the pineapple chunks. Pour
   the pineapple  sauce over the chicken;
   then sprinkle with almonds. Bake until the chicken registers 160 degrees on an
   instant read thermometer, 15-18 minutes.

*(This is the Back to Wellness Chiropractic modified version
of “Pineapple Chicken Bake” recipe from The America’s Test Kitchen Family
Cookbook)

Roasted Beets and Sauteed Beet Greens Recipe

Ok, you can wipe the weirded out look off of your face. Beets are a SUPERFOOD–extremely full of fiber, phosphorus, sodium, magnesium, calcium, iron, potassium, vitamins A and C, niacin, biotin, and folic acid. That’s a pretty big list, huh? They also help cleanse and support the blood and liver. The liver’s responsible for cleaning out all toxins that the body encounters, anything from pesticides to alcohol to medications, etc. It takes a beating and it needs support at times.

___________________

Ingredients

• 1 bunch beets with greens (see above for all the good stuff found in beets!)
• 1/4 cup olive oil, divided (should be in pretty much anything you cook; the darker the better; this monounsaturated fat type is heart-disease fighting and bad cholesterol fighting)
• 2 cloves garlic, minced (one of the world’s greatest antioxidants; cook  with it as much as possible!)
• 2 tablespoons chopped onion (optional)
• salt and pepper to taste
• 1 tablespoon red wine vinegar (optional)

Directions

1. Preheat the oven to 350 degrees (175 degrees C). Wash the beets thoroughly, leaving the skins on, and remove the greens. Rinse greens, removing any large stems, and set aside. Place the beets in a small baking dish or roasting pan, and toss with 2 tablespoons of olive oil. If you wish to peel the beets, it is easier to do so once they have been roasted.
2. Cover, and bake for 45 to 60 minutes, or until a knife can slide easily through the largest beet.
3. When the roasted beets are almost done, heat the remaining 2 tablespoons olive oil in a skillet over medium-low heat. Add the garlic and onion, and cook for a minute. Tear the beet greens into 2 to 3 inch pieces, and add them to the skillet. Cook and stir until greens are wilted and tender. Season with salt and pepper. Serve the greens as is, and the roasted beets sliced with either red-wine vinegar, or butter and salt and pepper.

 

Yours in the Best Health,

Dr. Kayla Zirpel-Proctor

www.back2wellnesschiro.com

Recipe found at: http://allrecipes.com//Recipe/roasted-beets-and-sauteed-beet-greens/Detail.aspx

Want to Detox and Be Less Stressed???

Here are a few tips I recommend to make the detox easier and less stressful:

1. Pick a detox program you will commit to. I think food-based detox programs are the way to go just because we are a busy society with many of us working 40+ hours per week.

2. Vary foods throughout the detox so you don’t get sick of them. I love salads, but I remember I got burnt out on them pretty fast when I ate them for 5 days straight. 

3. Rotate in some “salty” and “sweet: foods.  For example, saurkraut would be a “salty foods,” black molasses on baked squash would be a “sweet food,”  and rice pasta with marinara sauce and garbanzo beans will kill any “carb cravings” you might experience.

4. Prepare yourself for an initial increase in headaches, neck pain, and muscle and joint aches. Certain people may experience toxin release in which the body may act sick as accumulated toxins, bacteria, and yeast die. I recommend naps and chiropractic adjustments during this time period.

5. After the program is completed, slowly reintroduce any foods you suspect you might have an allergy or even a sensitivity to. The most common foods would be dairy, gluten, soy, eggs, corn, and/or peanuts.

 Again, I specialize in wellness chiropractic care that keeps people healthy through a 100% fully functioning spine and nerve system. I also specialize in muscle testing to determine the best detoxification supplement for each person and his or her health needs. I would be more than happy to help out proactive people seeking better health potential through a healthier lifestyle! Give a call to 952-693-3736 and/or visit www.back2wellnesschiro.com and ask for the New Patient Intro Package.

Yours in Health,

Dr. Kayla Zirpel-Proctor

PS If you like what you are reading, share this with your friends and family!

Specializing in Gettin’ People Squeaky Clean! Part II: Dr. Kayla’s Journey

(Continued from http://back2wellnesschiro.wordpress.com/2011/04/14/specializing-in-gettin-people-squeaky-clean-part-i-dr-kaylas-journey/)…

Day 4: I had a pretty relaxing day. My husband and I went camping at Interstate State Park that night (yes, I know–on April 1??? we do weird stuff like that). So I planned accordingly with my fruits and veggies. I think the highlight of my night was seeing the look on my husband’s face when I cracked open a can of saurkraut–priceless!. The not so good part of my night was when I couldn’t sleep because I was cold and my bum was on the ground because my air mattress leaked. I thought I would pay the next day with a sore neck  and back.

Day 5: I was feeling wonky after the night tenting. I thought I would have a headache all weekend, especially since I was detoxing, but after a nap in the car on the way home, I actually felt ok. I made Steamed Articoke with a balsamic vineger-olive oil-cracked black pepper dip and Baked Kale Chips. Yum!

Day 6: I awoke energized this morning! I also turned into Betty Crocker later that day. I made Baked Kale Chips again (I couldn’t get enough of them that weekend!) and Roasted Beets and Greens.

Day 7: This was a big Test Day for me. I was pretty much down to only eating cruciferous veggies, raw greens, apples and pears and their juices. I’ve worried about this day prior to beginning the detox: “How was I going to make it through a whole day of work and teaching until 10 PM at Globe University that night??”

I’ll tell you how–the program I chose phased me into this phase and the supplement I took gave me the energy and addressed any cravings I had so that by the end of the night, I wasn’t tired–I was actually energized and didn’t have the usually headache I would have had by the end of the night. And this was with me waking up at 5:30 AM that day!

Day 8: I found I’m not really craving or needing to eat foods today. I feel like I could continue on the cruciferous veggie-raw greens-apple-and-pear diet I was on for the last few days for another few days. This is a nice feeling–I don’t feel beholden to coffee (trust me–I love my coffee!) or food in general. I’m now letting “food be my medicine.” It’s a really good feeling.

Day 9: I reincorporated legumes, nuts, and seeds back into my diet. AND I realized that today was my last detox day!

Tonight, I feel great sense of acheivement and accomplishment!

In the next blog post, I will share some FANTASTIC tips that will help you succeed in your detoxification program goals!

Yours in Health,

Dr. Kayla Zirpel-Proctor

www.back2wellnesschiro.com

PS If you like what you are reading, share this with your friends and family!