Foot Pain, Foot Function, & Shoes

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My personal health issues, combined with frustration with lack of results using the current common answers, continually take me to new and interesting places. In the past year most of what I know about metabolism, nutrition, and now feet (and foot pain) has shifted drastically. It all comes back to evolution.

I’ve had intermittent stabbing pain for about 7 years, focused at the 1st MP joint (where the big toe joins the foot). I walk a lot, and the more I walked, the more it hurt. It had been diagnosed as a stress fracture years ago, and and for years I would wear Danskos* (hard soles, so my feet didn’t flex) when the pain got bad. Basically the Danskos acted as a walking boot. I am heavy (180lbs, due to muscle and bone from my bodybuilding days, plus all the extra padding I’m currently carrying) and have small feet and a stompy gait… It just refused to heal.

The foot pain had been interfering with my workouts, but it was getting worse and now messing with my weekend fun, too … that’s no good! So I started investigating and it turns out the solution was simple. I didn’t have a stress fracture at all.

diabetes_foot_problems_s13_hammertoesWearing tight shoes, especially heels, can cause bunions (angled big toe), neuromas, and hammertoes (bent toes), too. Fortunately my problem was easier to fix than the poor feet in this stock photo!

I had to change my shoes.

That wasn’t all of it, of course – I also needed some fascial adhesions stripped out. Plantar fasciitis is no fun at all. Acupuncture reduced the pain and swelling, and the minimal shoes I transitioned into have had the cool side-effect of forcing me to soften my gait. I wear CorrectToes spacers when I remember. Still, changing the shoes was key . Shopping guide here.

Rolfer Karin Edwards-Wagner does a lot of work with feet, and she pointed me towards the brilliant Dr. Ray McClanahan. He’s got a bunch of videos and articles on his site, so rather than reinventing the wheel I’ll just let you look at his stuff.

Here’s the deal: See those bones on the top of your foot? Your toes should extend in a straight line from them. For centuries we have crammed our feet into shoes that gathered the toes together, creating a sleeker pointed look instead of the spread “duck-foot” that nature intended.

Available here in the office, Correct Toes spacers help separate and flatten your toes into a natural spread for better stability. Use them along with changing your shoes, and getting some acupuncture and medical massage to break up fascial adhesions and relax the muscles of your feet. Your knees, hips, and even lower back will be happier once your gait is correct!

ct-before-during-after__smCorrectToesLogo_small

Under your big toes are tiny floating bones called sesamoid bones, which provide leverage and assist in tracking as a tendon moves over bone. The knee cap is a sesamoid, too – in fact you can imagine a miniature knee cap under that joint in your foot. The bones have grooves that the sesamoids are supposed to follow. If the toe angles inwards, the bone is pulled off track. Ouch!

The funny thing here is that my feet look pretty “normal.” I don’t have bunions or any obvious deformation… just a few degrees was enough to cause that foot pain for me. I haven’t worn heels for years. Even so, I had a huge pile of shoes and boots (some of them practically new) that I had to sell, donate, or toss. The trick is finding shoes that:

1)   Have flexible soles across the ball of the foot and also longitudinally, for twisting.

2)   Have the heel at the same level as the toe. Now that I’m used to “zero-drop” shoes, even a half-inch heel feels weird.

3)   Fit well in the heel and instep, but have lots of room in the toebox. This is why regular “wide” shoes don’t work for me – the rest of my foot isn’t wide. See the pic below.

4)   Don’t have a lot of  “toe spring” – that’s when the toe of the shoe comes up off the ground. It pushes you into an unnatural position all the time.

When buying shoes, remember to check for fit with the shoe liner test. Take out the inserts and stand on them (with all of your weight). If your toes drip off the edge, they are too small. Standing  on the bottoms of the soles of shoes is another good way to assess how much room you’ll have. If your favorite shoes are just a smidge too tight in the toe box, you can remove the inserts, which gives you a few more millimeters of room to stretch out.  If they are lace-up shoes, skipping the first set of holes can also let the toe box open up.

No more foot pain! See how the medial (inside) edge has a square-ish corner, instead of being rounded? Wide at the ball of the foot isn't enough - that big toe needs to be able to move and spread outwards. These are my new favorites, Clark's "Faraway Field," available in other colors if you aren't into blue suede shoes. :)

No more foot pain! See how the medial (inside) edge has a square-ish corner, instead of being rounded? Wide at the ball of the foot isn’t enough – that big toe needs to be able to move and spread outwards. These are my new favorites, Clark’s “Faraway Field,” available in other colors if you aren’t into blue suede shoes. :)

The sad truth is that most of the anatomically correct footwear out there is hideous, but I have found some cute options! Shopping info here. My winter boot review is here.

In addition to going shoe shopping, I also got some socks! The regular “mitten” sock can encourage toes to gather together, especially if they get pulled tight as you slip into your shoe.  When I wear those, I stretch out the toe seam to give myself some room. Sock Dreams is a fun local company that carries a variety of toe socks, and they ship for free.

Can’t give up the heels due to work or your fashionista status? Check out this article on ways to mitigate the effects of high heels. 

So… the real question is, did it work? My emphatic answer is YES! A week after switching, for the first time I finished a LARPing weekend without being in agony. My foot and knee may have grumbled a few times (I run for miles during these weekends) but that searing pain was gone. At the end, instead of waiting miserably for Robert to be done cleaning, I was out doing extra trash sweeps, because I felt that good!  Plus, at my next workout, I had to ask Brandie to throw extra weights on for the leg extensions and squat press, because the weight we were doing before suddenly felt ridiculously easy. Correcting my foot function helped my knee normalize, too, which is a bonus I hadn’t expected. It makes sense, though. If the toes can spread out and do their job creating stability, it takes a lot of pressure off the knees.

The next adventure is the perfect intersection of SCA / LARP / craftiness, and healthcare: I’m going to try making my own shoes!

*Setting aside the issue of the heel height for the moment, it’s true that Danskos and other hard clogs make it easier on your feet. The trouble is, they make it too easy. It was obvious once I thought about it…

When a patient comes in with a brace (on the wrist, knee, back, whatever), we always have this discussion: “Immediately after an injury, a little support is very helpful. As you heal, though, you need to wean off the brace. It’s good to wear it for sports, or challenging events, but not all the time. If you baby the muscles, they won’t work and get stronger, which is what you really need to heal. Eventually you should be brace-free.”

I’d been over-bracing my feet. *headdesk*

Wearing softer, more flexible shoes that allow / force my feet to get to work makes them stronger. Here’s a cool exercise you can do to strengthen your arch. I still prefer some shock absorption when walking on man-made surfaces like concrete, but for dirt and carpet I like to go more minimal. More exercises! And even more!

What about arch support? Modern shoes actually give us TOO much support, so our foot and leg muscles don’t work, and get weak. Remember we evolved without shoes. Our feet are designed to support us, given the chance. By doing foot exercises and gradually transitioning to more minimal shoes, your arch will support itself. This is awesome because it means your feet take a lot of the load back from the ankles, knees, and hips in terms of balancing. The whole body works better when strong and supple. Specifically for the arches, you want the “short foot” exercise.

Now that I have spent some time opening my feet up, I love the thin toe-separated shoes like Vibram 5 fingers. Just ease into them… minimal footwear takes some transition if your feet have been over-supported in regular shoes. I have a pair of Filas that are similar (just have shorter toes, so they fit me better) and I adore them! They are phenomenal for running around in the woods.

NOTE: If you are carrying a lot of extra weight, some squishy support is better than a purely minimal shoe, to offset the extra impact on your joints.

EDIT 7/1/13: Here’s an awesome article on another reason to wear good shoes – neurological challenge! Also – I get asked about foot pain due to Morton’s neuromas and plantar fasciitis (inflamed fascia) a lot. YES, I can treat them! The good news is that the treatment is immediately and highly effective. The bad news is that it’s the only treatment I do that hurts… Sorry. But only briefly, and it’s worth it, speaking personally!

Toenail Fungus: Prevention and Treatment

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Mild case of toenail fungus.

Mild case of toenail fungus.

Severe case of toenail fungus.

Severe case of toenail fungus.

Thanks to the warm weather, more people are letting their feet breathe by wearing comfortable sandals and flip-flips. And with all these toes out for a walk, I’m seeing a lot of toenail fungus. Some sources claim as many as 12% of us are affected. You might have it, too! Are your nails thick? Yellowed? Crumbly? What starts as a mild case on one big toe can spread to all ten digits, and eventually deform your nails. I see it on hands, too, but not as frequently.

To prevent an infection of toenail fungus,

  1. Thoroughly wash and dry your feet daily.
  2. Use only clean cotton socks.
  3. Don’t wear the same pair of shoes two days in a row (this lets the insides dry completely). If you have an entrenched case, your favorite shoes are probably also infected. You can try to treat them with anti-fungal spray and letting them dry thoroughly a few times, but you might have to say goodbye. :( Shoes worn every day are a major carrier for stinky bacteria, too
  4. In wet common-use areas like a sauna or gym shower, use shower shoes to prevent exposure. Definitely treat your feet to an extra scrub after your dip in a public pool or hot tub.
  5. If you go for professional pedicures, you should bring your own tools (running them in the dishwasher before and after to keep them clean) to prevent picking up an infection from another client. Or you can go to Frenchie’s, a salon in Beaverton that autoclaves their tools, so they are safe. If you are prone to toenail fungus, you should forgo polish. Fungus actually lives on the dye of the polish, according to a podiatrist friend, so use a clear coat as a base.

If you are already infected, don’t worry. Just follow the above hygiene rules, and add in a twice-daily anti-fungal treatment. Over-the-counter sprays containing Clotrimazole will help. Vicks Vap-O-Rub works well, too, because toenail fungus dislikes an acidic environment, and the vaseline base makes it stick to the area. Apply it morning and evening, after a thorough wash and dry, then cover with clean white socks. In 6-8 weeks you should see healthy nail growth.

People who prefer the “natural” route can use tea-tree oil or vinegar, but be aware that the treatment can take months. Severe cases should ask their doctor for prescription medication. And of course, acupuncture to help boost your immune system is a great idea, too. :)

Cheddar Almond Crackers / Grain free crust

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This is a remarkably fast, easy and versatile recipe using cheddar cheese and almond flour. You can make grain free crust (for pizza or savory pies), crackers, & biscuits.

The first time, I used Bob’s Red Mill almond flour and a sharp yellow cheddar. I rolled the dough into a flat, compressed sheet, and got a Cheezit-style cracker.

The second time, I tried a coarser almond meal (from Know Thy Food’s bulk bin) and a mild cheese. I threw in some rosemary, and didn’t roll them as heavily, and they made sort of a cross between a cracker and rustic biscuit. I found an identical recipe online that called for dropping fluffy dough balls onto a cookie sheet to make biscuits reminiscent of Red Lobster’s Cheddar Bay Death Traps… but of course a much healthier version. I need to try that!

 

grain free crust and crackers

Rustic rosemary crackers: These were so stupendously satisfying and filling we dubbed them “Lembas Bread.”

These are by no means low-calorie, but they are higher in protein than regular crackers and are fine for the occasional indulgence. I plan to use this recipe for a savory grain free crust when I make beef & spinach pies for LARP this weekend. Come back for an update on how that went next week!

Cheese Crackers with Almond Flour (Gluten Free)
Modified from The Gluten-Free Almond Flour Cookbook by Elena Amsterdam. This recipe is half the amount in the book, so double it and make the full recipe if you prefer.

1 1/4 cup blanched almond flour
1/8 tsp. sea salt
1/4 tsp. baking soda
1/2 cup freshly grated cheddar cheese, lightly packed into measuring cup
1 1/2 Tbs extra-virgin olive oil
1 large egg

Preheat oven to 350F/175C.
In a medium-sized bowl, combine almond flour, salt, baking soda and cheese. In a smaller bowl, whisk together the egg and oil. Pour the egg mixture into the dry ingredients and stir until well-combined.

For crackers: Cut two pieces of parchment paper the size of your baking sheet. Put one piece of parchment on cutting board and put dough on top. Put the second piece of parchment on top of the dough and roll out with rolling pin (or wine bottle!) until dough covers the parchment sheet. Roll it out the same thickness or the thinner pieces will burn.
Remove top parchment and cut dough into pieces 2 inches square. A pizza cutter works beautifully for this if you have one.
Slide the parchment with the cut dough onto baking sheet and bake crackers 12-15
minutes, or until lightly browned.
Let crackers cool on the baking sheet for 30 minutes.

For biscuits: Butter your cookie sheet, or use a sheet of parchment paper. Drop small clumps of dough, about the size of a golf ball. Do not press or form them – let them stay fluffy and uneven.

Come up with alternate ways to use / modify this recipe? Let me know!

UPDATE 4/22/13: The meat pies were a hit! The insides were Vidalia onion, grass-fed beef, kale, fresh herb mix from Freddies, egg (3 for 2 pies), garlic, tumeric, salt, and pepper. I meant to add cubed carrots or parsnips, but I forgot.

"Adventurer Pie" with a grain free crust

“Adventurer Pie” with a grain free crust!

UPDATE 7/26/13: I have been using same recipe for a grain free crust for pizza. A double batch of the crust is the right amount to cover a cookie sheet. I use a second layer of parchment paper and a can of beans as a rolling pin to get it the same thickness all over. Top it with pesto sauce (no nightshades for me), salami, and cheese. Or try chicken, spinach, and mushrooms! Yum!!

Trusted Referrals & Healthy Shoe Shopping

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Here’s a short list of professionals I recommend. Please let me know if you use one of these referrals – I’d love to hear how it goes for you!

Also – the second half is a guide to shopping for healthy shoes.

GYN:

Natalie Mohler, WHNP

Evergreen Women’s Health, PC.
1207 Washington St., Suite #145
Vancouver, WA 98660
Phone: 360-964-3060

Trauma-Informed Therapists:

Willamette Wellness Center for Washington and Oregon

Chinese Herbal Medicine:
Root and Branch
7642 SW Capitol Hwy
Portland, Oregon 97219
(971) 288-5939

Physical Therapy:
These folks go beyond the usual “MORE STRENGTH!” approach and address neurological function, fascia, etc.
IPA Physio
(503) 616-0313
7412 SW Beaverton Hillsdale Hwy #110
Portland, OR 97225

Podiatrist:
Dr. Ray McClanahan
Northwest Foot & Ankle
2701 NW Vaughn Street, Suite 424
Portland, OR 97209
(503) 243-2699

Personal Trainer:
 Brandie Sylfae  (SE Portland)
(503) 422-0402

Rolfers:
Jenny Rock
(503) 345-7660
Body Balance Rolfing & Massage
8505 SW Creekside Pl Suite 210, Beaverton, OR 97008

Karin Edwards-Wagner
 2732 SE 18th Ave, Portland, OR 97202
(503) 230-0087

Crainiosacral Therapy: 

Ruth Will
Be Well Holistic Health
503-217-4457

JOYN videos on YouTube: Exercises for larger / physically challenged / recovering bodies.

Caregiver Help Desk 1-855-227-3640. You can also chat with them on caregiveraction.org 

Buying bio-mechanically correct shoes:
First, read this article about foot function and how to assess a shoe. Then, look for brands like Born, Clark’s, Keen, Lems, Jambu & J-41 (sexy sandals!), Vivo, Altra, Jafe, Xero, TOPO, Vivobarefoot, and Merrell.  European walking shoes like El Naturalista, Naot and Reiker make wide-toebox shoes that are super cute but stiffer / more supportive in the sole, so they are appropriate for transitioning, if you are carrying lots of extra weight, have extensive injuries/ surgeries, or if you are going to do major mileage on concrete. FiveFinger and Fila make minimal, separated toe shoes (personally, my short toes like the Filas much better – and they were a mere $30 at Big 5 sports!). Crocs have aesthetic challenges, but are lightweight, meet all my criteria, and can be found in a wide variety of colors and styles.

a pair of Crocs shoes, brown, with a contrasting strip meant to emulate Chewbacca

Chewbacca-themed Crocs

Please note that I am NOT endorsing every model shoe the above brands make. For example, Keen has two footbeds, a rigid, narrow version (skip these!) and the wider, flexible one I like as a transition shoe.  In all brands, some models may be great, but others are too pointy-toed, too stiff, or have a heel. Shop carefully. When trying shoes on, you need to step on the liner and examine other factors discussed here. Try not to get carried away with something cute or a pair that feels “good enough” – your feet will get pickier as they adapt to having room to move! They will also spread out, so if you are between sizes, go up. REMEMBER: Most people gain a half to a full size as their toes spread out, and they build muscle in their feet.  It’s best not to buy too many until you know your new size. Winter boot guide here.

Here’s a guide to adapting to your new kicks. 

A happy surprise for the Pacific NW Fall weather - Bogs rainboots have no heel and give plenty of room for the front of the foot. I got my pair at Clogs & More on Hawthorne.

A happy surprise for the Pacific NW weather – Bogs rainboots have no heel and give plenty of room for the front of the foot. I got my pair at Clogs & More on Hawthorne. Update: 2017, and I just bought another shorter pair of waterproof, fabric pull-ons from Bogs. LOVE THEM!

Places to get biomechanically-correct footwear locally:

Pie Footwear in the Alberta district – they teach classes now, too!
Shoe Mill and The Walking Company at big malls (NOTE – most of the shoes in the mall stores are aimed at symptom relief instead of true health and are too stiff! Be careful!)
FleetFeet (formerly FitRightNW) off NW 23rd
Footwise on Broadway
REI (surely you know where REI is)
Switch at Multnomah Village. Israeli made. Not minimal but good transition shoes and boots.
Clogs N More – note – don’t buy clogs! :) Locations on Hawthorne and downtown Portland.

The Northwest Foot & Ankle Clinic has a small showroom with a variety of wider toebox shoes.

And don’t forget the toe socks (or tabi socks) so you can move freely inside your spiffy new shoes. Sock Dreams has a store in Sellwood, or you can order online. They carry unique, high quality stuff, including the elusive toesock with formed heels. I love that Sock Dreams thoroughly describe their stock on the website, including measurement info like calf size, and they ship for free. Tabio is another supplier with a wide variety of two (tabi)  and five toe socks, and they have a wide calf version!

Places to get biomechanically-correct footwear online:

Hot Chocolate Designs is making cute Mary Janes with a wide variety of prints! These aren’t quite minimal, but have pretty flexible soles.

Ahinsa Casual style, fabric shoes. Vegan materials.
Altra  Wide toebox running shoes, everyday shoes, and boots.

Aqua Socks: This is a category, not a brand! Very thin, light synthetic slippers with rubber soles so thin and flexible that I can feel the carpet at work, especially after I pull out the unnecessary insole. They *can* be a little sweaty. Search Google or Amazon – they usually run $10-15!
Baer Shoes high-end European boots & shoes

Bearfoot casual & boots
Belleville Military & law enforcement-type boots
The Drifter Leather Sleek, stylish shoes and boots.

Feelgrounds sandals, laceups, boots

Freet UK company with a sporty line
Glerups Wool felt clogs, shoes, boots

Groundz slip-ins and sandals DISCOUNT CODE: RCAhappyfeet
Hot Chocolate Designs Mary Janes with fun prints

Hoka athletic shoes, good squishy support for lots of miles or if you need extra padding
JoeNimble athletic / running shoes

Leguano barefoot shoes
Lems one of the original minimal companies – now with significantly improved aesthetics! Shoes and boots.

Magical Shoes In Poland. leather and vegan options, wider footbed available
Oesh Variety of women’s styles from professional to casual.

Saguaro inexpensive casual, barefoot, and water shoes

Shamma Sandals 

Shoes for Crews Steeltoes, work shoes & boots

soft-star-products

Part of the Soft Star shoe line. You can custom order your color choices!

Soft Star Shoes Wide range from slippers to hiking boots. Minimal inside, basically leather socks. Rubber and leather soles available. I love their Ballerine and RunAmoc styles. Based in Philomath, OR!

Taos Their wool line is nice – most others are not foot-healthy.
Tadeevo casual laceups
Topo Athletic runners
Unshoes sandals, mocs, dress flats
Vibram FiveFingers and wrap shoes
Vivobarefoot Lightweight, minimal shoes and boots

Wildling Kids and adults (Re-Wild), based in Germany
Xero shoes and sandals, including DYI

Again, not everything these places sell will be good for your feet. Double check the shopping guide. I recommend wearing your new shoes inside for a while on a trial run (so they are returnable) before venturing out. Zappos is great for easy returns and free shipping both ways. 

Yin Tang (emotional balancing, anxiety, sinus issues)

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Yin Tang (pronounced “Yin Tong”) is located directly between the inner borders of your eyebrows. It’s useful for treating sinus problems and frontal headaches, but it’s most often called upon to calm the Shen (spirit). If you are anxious or dealing with stress, you’ll know why it’s also referred to as “The Valium Point.”

Yin TangOther cultures have recognized the importance of this point. It’s close to (below) the “Third Eye” and the 6th Chakra of Indian traditions. In the short-lived TV show Eli Stone, the title character experienced visions when his acupuncturist needled him on the forehead … a little too high, unfortunately (I’m sure I’m not the only acupuncturist who wrote to them – after a while they obscured the actual insertion location with the actor’s hands). Anyway, I wouldn’t expect to start seeing visions, but it will definitely help you find some inner peace.

To use Yin Tang, simply press with a fingertip for about 10 seconds. Take a deep breath, be grateful you’ve backed up your computer, and smile. Don’t you feel better already?

 

Du-20 (to lift energy, clear mind, improve sleep)

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Du-20, BaiHui (Hundred Meetings)

Du-20-Hundred-Meetings-BAIHUI-Acupuncture-Points-1-244x300

BaiHui is located on the top of the head, in a subtle depression above the tips of the ears. It can be used to treat a vast variety of complaints. It can improve sleep, sooth internal Wind, clear an overactive mind, and even treat an epileptic seizure.* Du-30 is also terrific for lifting energy, so applications include hemorrhoids, prolapsed uterus, and chronic diarrhea.

Press these two points to improve sleep.

Press these two points to improve sleep.

If you are having trouble falling asleep, or if you wake with a nightmare: Put one fingertip on Du-20, and one on Du-24, a half-inch inside the hairline (or where it used to be) in the center of your forehead. Point your fingers towards each other and press gently with a calm, healing intention for about 10 ten seconds. This combo is great for any type of sleep disturbance, and works best if someone else can perform it for you.

* People with new or unexplained seizures should always be seen immediately by a doctor. In the case of repeated, benign seizures, turn the patient on his or her side, pad the head from impact with the floor, and gently press a fingertip into DU-20.

Low Carb Egg Casserole

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Another good “on the run” food. Make this low carb egg casserole ahead for a convenient breakfast! I made it to take for a LARPing weekend.

 

low carb egg casserole

The original experiment, with sausage, as described below. Sorry, it smelled so good I forgot to take a picture until it was mostly gone…

If you are strictly Paleo, you can skip the quinoa. If not, cook up a cup (with two cups water) but stop before it’s all the way done – “al dente” is a good goal. Drain off any excess water. Brown 1 lb of sausage (I *love* the Country Sage bulk sausage at New Seasons) in a large skillet with high sides – it reduces the dishwashing later. When it’s done, take it off the heat and mix in the quinoa and a dozen eggs right in the skillet. I actually did this last night with 8 eggs, since that’s what I had, and they came out fine, but I tend to buy XL eggs. You can add in spinach, mushrooms, broccoli, zucchini, onion… you get the idea. Depending on how heavily seasoned the sausage was, add in some spices. Salt, pepper, dill, etc. Of course you can experiment with ground beef, turkey, or chicken. If you are vegetarian, use mushrooms in this low carb egg casserole instead of meat.

You can use a casserole dish or muffin tins. These won’t rise much, so go ahead and fill the tins pretty full. If you used quinoa and/or lots of veggies, it won’t all fit in one muffin tray.  Bake at 350 degrees for 25-30 min. If you are doing dairy, sprinkle some grated cheddar on top about 5 min before the end.

Low carb egg casserole with spinach and bacon

Here’s a version with quinoa, eggs, spinach, pepper bacon, and a little cheese on top. I made both the bacon and the quinoa first, then threw them in the dish with the raw eggs and spinach. Baked at 350 until done.

 

These give you protein and some fat (great in the morning!) and some slower-burning carbs. Good stuff for running around in the woods killing bad guys with foam swords! Or, you know, paperwork at the office.

Bone Broth Kale Soup (aka LARP soup)

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Here’s the short version:

Okay, so these are not, strictly speaking, recipes. They are more of a set of guidelines, really. Feel free to experiment: That’s how these were born. I needed some nutrient-dense food that I could take into the woods for a weekend of LARPing (Live Action Role Play – improv acting meets D&D, aka exercise in costume), so I developed stuff that could travel and store well. I will be using these for busy work weeks, too!

LARP Soup: First we start with…

Bone Broth: This is amazing stuff. Use it as a base for any kind of soup! Since I started making it, my nails have gotten crazy strong. It’s terrific to build immunity, too.

CIMG0427

More detail: 

I like beef, and ideally I get grass-fed /organic bones, but I have to admit sometimes I just use the ones at Fred Meyer. Also, if I make a whole chicken or have wings, I save the bones in the freezer until I’m ready to make broth.

Throw as many as will fit into a crockpot, with a little splash of vinegar (that helps suck out the nutrients). Optional: an onion (sliced in big chunks) or carrots for flavoring. I keep a ziplock in my freezer to hold rinds from hard cheeses, veggie scraps, etc, and empty it into my next batch to deepen the flavor. I have done both fancy ones with everything in, and plain bones-&-vinegar. Use whatever you have. Add enough water to cover the bones. Set the crockpot to low. In a few hours, your house will smell amazing! If you like, add a bay leaf or two in the last few hours of cooking, not a whole bunch at the beginning as pictured here. This batch turned out too bitter. Bleech.

If you accidentally use too much vinegar, and your broth is sour, turn it into sweet & sour (or hot & sour, if you can tolerate nightshades) soup with a Chinese flavor profile. Google has a ton of recipes available.

CIMG0430

After 24-36 hrs (or AN HOUR & A HALF, using an Instant Pot), use a slotted spoon to remove the bones and cooked-into-oblivion veggies. There will be a layer of oil on the surface. Do NOT attempt to “taste” the broth from that. It will not be a pleasant experience, trust me. Instead, pour all the liquid into a soup pot and put it in the fridge. When you come back to it, an hour or a day later, the fat on top will have congealed into a hard, white disc. Crack it like ice and peel the fat away from the gelatinous goodness underneath. You can save the fat for later use (it makes really tasty scrambled eggs) if you are into that sort of thing, or just chuck it. You can heat the bone broth and enjoy as is, or with a few add-ins like garlic or pepper.

Cooled broth

If you want to continue to LARP soup, put your soup pot containing the freaky-looking beef jello on the stove, medium heat. Toss in kale, sliced mushrooms, carrots, yams, parsnips… whatever you like! I love adding natural bacon (cooked separately, first). Trader Joe’s has a great chicken sausage that works beautifully, too. Time your additions so veggies go in first, then meats, then pre-cooked meats. Don’t forget fresh crushed garlic, grated ginger, or any other favorite herbs along with salt, pepper, etc. When the kale is limp and dark, you are done! Remove from heat, serve, and bask in the praise of your loved ones. This freezes beautifully for reheating later. If that’s your plan, take it off the heat a little earlier.

It looks (and smells!) better in person, trust me!

Enjoy!

PS – See my Instant Pot post for a secret weapon that makes getting the solids out of your broth quick and easy!

Healthy carrot “muffins”

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Here’s what they look like with crushed walnuts sprinkled on top. Don’t forget to butter the muffin tin before pouring in the batter!

These high-protein, non-grain, low-sugar muffins look, taste, and smell great, and even the texture is terrific! I altered them from a previously existing recipe, which is why there are actual amounts. :)

1 cup almond flour
2 scoops vanilla protein powder
2 tsp cinnamon
1/2 tsp baking soda
1/4 tsp sea salt
1/4 tsp ground allspice
1/2 tsp ground nutmeg

1/4 tsp ground ginger
2 tbsp flax seeds
1/2 tbsp vanilla extract
4 egg whites
8 oz pureed carrots
a squeeze of honey

NOTE: This resulted in essentially non-sweet muffins. Enjoy them straight up, decorate them with honey and butter when you reheat them, or  add sweetener (honey, stevia, etc.)  to the ingredients list if you must.

Pre-heat oven to 350 degrees and butter your muffin tins. Mix dry ingredients first, in a medium size bowl. In a smaller bowl, whisk the moist ingredients. Slowly pour the wet into the dry mixture. You don’t want to over mix or your muffins won’t rise as much. Using a 1/4 cup, scoop batter into each tin. Bake for 12-15 minutes, or until toothpick comes out clean. Set aside for 15 minutes or until cool.

PS – My buddy Q says these are great cold. She also recommends adding coconut. Yum!

 

Chiropractic, a second look

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Many D.C.s are great. If you are seeing a chiropractor and have had good success, fantastic! I am the last person to interfere with something that’s working. But if your “genius” has been “fixing” you for years and you are still the same as when you started… it might be time to rethink chiropractic.

Sure, you get temporary pain relief and a nice endorphin rush… but does it last? And is there a cost?

I am NOT a fan of the subset of chiropractors who indiscriminately and overzealously use HVLA adjusting (high-velocity, low amplitude – you know, that violent cracking). Low-force chiropractic like Network, BGI, and activator is absolutely safe, and there are lots of other techniques besides HVLA that are fine. HVLA is appropriate when used to correct an acute injury, like putting a dislocated shoulder back in the socket, but it should not be a frequent therapy. Repetitive stress of supportive ligaments and the resulting inflammation will actually damage the joint.

My information comes from my time at chiropractic school (I completed the first year, including the entire series of cadaver dissection, with nearly straight A’s), my knowledge of functional anatomy as a certified personal trainer and amateur bodybuilder, my 10 year partnership with an Osteopathic medical doctor, my experience seeing patients who have been damaged by repetitive HVLA, and discussions with many physicians of all types. I welcome input from any chiropractor who is interested in a fact-based discussion.

Personally speaking, I suffered a terrible injury when my car was broadsided in the first week of chiropractic school. Their treatments were making me worse, and the more I learned in school, the more I understood why.

1) It doesn’t treat the cause of the problem. Bones don’t move by themselves. If a bone is repetitively out of place, it’s because there’s a tight muscle pulling it that way, or a weak muscle failing to hold the bone in place. Jamming the bones back will cause micro-tears of that tight muscle. It feels good immediately, because you get a nice adrenaline rush along with your temporary fix. An enlightened chiropractic teacher compared HVLA to the shock and rush you get from a shot of vodka. Addicting, but not necessarily good for you. Unfortunately, as soon as the muscle goes back to its usual tight, spasming self, the bone will be pulled back out of alignment. That’s why you need to go back to the chiropractor the next week. Acupuncture and medical massage use the neurological system to retrain those tight muscles, so real healing can begin.

2) Our ligaments and tendons are there for a reason. They provide much-needed joint stability and hold us together. Repetitive HVLA weakens them, and can destroy your joint integrity. We all know that an ankle, having been sprained three times, is pretty much guaranteed to twist again. You do not want that floppiness in your spine. You should not able to crack-crack-crack your back simply by stretching. That’s called hypermobility and it means you can move too much. If you have already been damaged by too much HVLA, you will need to strengthen your back and abdominal muscles to help support those loose ligaments and tendons. Hypermobile backs are more likely to suffer a serious injury if you have an accident (this is what happened to me!).

3) Your reflexes work against HVLA. Quickly yanking on a muscle – even a relaxed one – can cause damage and inflammation. There’s a built in protective reflex that tightens a muscle when it is suddenly lengthened. You can feel this: Fold your friend’s arm at the elbow and put your hand on their bicep. Straighten the arm quickly, and you can feel the bicep twitch under your hand. Now imagine that happening to an already-sore neck muscle being snapped.

4) The pop means nothing. The cracking sound doesn’t necessarily mean you’ve been adjusted properly. It’s called cavitation, and it means that nitrogen gas, naturally occurring in your joint fluids, has been released. A similar thing happens when you open a can of soda. The sound means the bones have been rapidly separated (opening the joint space) and then have come back together. They may have come back to the same position, a better one, or a worse one. Misalignments, when corrected gently OMM style, do not make a cracking noise because the joint space is eased into the correct position rather than violently forced.

5) First, do no harm. Some chiropractors don’t bother to diagnose which level is dysfunctional. They just “shotgun” you by cracking all the vertebrae in your spine. Then they flip you over and do the other side. Why cause stress and create inflammation in a joint that’s working? Added bonus: Whenever you have inflammation, scar tissue forms. Trauma (HVLA) every week leads to more and more scar tissue building up. That’s the last thing you need when you’re already hurting.

6) With repetitive strong adjustments, your body becomes dependent on that input. In chiropractic school we joked about “welfare spines.” I had a discussion with an instructor who was brutally blunt about the temporary nature of his treatments. “Of course they have to come back. That’s how you buy your boat.” I found that model of “medicine” distasteful and unethical. I prefer to help the body heal itself. I love acupuncture and OMM because they truly correct how your muscles function.  Combined with proper exercise*, this creates a body that is strong and capable of bouncing back after a minor injury. I don’t want to see you every week for the rest of your life. I’d prefer to get you better and self-sufficient, and then stay in business by fixing all your friends and family. :)

7) Some chiropractors think that HVLA is “the only way to reset a nerve.” That may be their only tool, but I can reboot the nerves that control muscles with acupuncture, Still, counterstrain and Sotai techniques. These last three are advanced medical massage methods that are easier to explain in person – ask me when you come in!

BTW:  “But I can’t help it!” When you are out of alignment, your body will naturally feel compelled to snap itself back in place. After my injury I used to violently crack my neck and back all the time. It never really solved the problem, though… refer to point 1 above! The good news is that the desire to self-adjust melted away when my muscles – and more importantly, the neurons controlling those muscles – were corrected by acupuncture and Osteopathic medical massage.

*Exercise is essential to strengthen weak muscles, remind tight ones how to relax, and get all your muscle fibers integrated and working together. We are built to move! I know firsthand how pain makes you want to curl up on the couch and wait for it to heal, but the hard truth is that it won’t really repair until you put in the work. Get on an anti-inflammatory diet, see me for basic physical therapy-type exercises, and start walking! Better yet, see an expert personal trainer.