Holiday Treats

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Does your gluten-free or dairy free diet and lifestyle make you miss out on your favorite holiday treats? In my Eastern European decedent family holiday get togethers, Povatica or Croatian Nut Roll Bread is always present. I set out to make a gluten & diary free recipe this year and it turned out pretty good. Try this gluten-free and dairy free recipe!!

Nut filling:

  • 3 ounces ground walnuts w/ 1 once lightly chopped
  • 1/8 cup and 2 tablespoons full fat coconut milk
  • 1/3 cup sugar
  • 1 egg
  • 2 tablespoons butter/substitute or coconut oil
  • Cinnamon and Nutmeg to taste

Wet Dough Ingredients

  • 2 eggs
  • 1/4 cup dairy-free yogurt or Greek if not sensitive
  • 1 tablespoons butter/substitute or coconut oil
  • 1/8 cup suger
  • 1/2 packet yeast from Bobs Red Mill Pizza Dough Mix

Dry Dough

  • Half packet of Bob’s Red Mill Pizza Dough Mix

Preparing Filling

  1. Grind 3 oz of nuts into saw dust
  2. Place all nuts, milk, sugar, egg, butter and spices in sauce pan
  3. Cook over medium heat until it begins to bubble, stir constantly to not burn
  4. Lower heat and stir for 2-3 minutes
  5. Cool for at least 30 minutes

Preparing Dough

  1. Separate egg whites and yolks. Place one yolk in a sauce pan and the other aside for egg wash
  2. Add milk, yogurt, butter, and sugar to 1 egg yolk in sauce pan
  3. Cook over medium heat and stir until it begins to boil
  4. Remove from heat until lukewarm and add yeast.
  5. Still and let sit for 5 minutes.
  6. Beat egg whites until frothy not stiff
  7. Add Bob’s Red Mill Pizza Dough dry mix
  8. Add wet mixture and mix for 3-4 minutes until sticky ball is formable

Assembly

  1. Spray/grease surface to roll dough on
  2. Wet hands and roller and roll dough into square/rectangle sheet about 1/4 inch thick
  3. Spread nut mixture over dough leaving 1/2 inch on all sides.
  4. Slowly and gently roll up the dough starting at long end
  5. When finished rolling pinch/seal the seam
  6. Let rise for 60-90 minutes covered with plastic wrap in a warm location

Baking

  1. Preheat oven to 350 degrees
  2. Transfer roll to silicone baking mat or non-stick sheet
  3. Add 1 tablespoon warm water to left over egg yolk, whisk and brush over roll
  4. Bake for 15 minutes and re-egg wash
  5. Bake for 15-20 more minutes until golden brown
  6. Cut into 1/2 inch to inch strips

Do you have Bunions?

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Bunions have become a normal appearance in many chiropractic and manual therapy offices. This has occurred due to shoe and footwear choices and improper ankle mobility. Surgery is the only option to decrease the size of the bunion, but to stop growth and decrease pain soft tissue work and rehabilitation is your best bet. Strengthening the peroneal muscles can help stabilize the big toe joint and ankle mobility exercises can help decrease the rate growth. Here is an easy way to start stabilizing the toe.

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Setup:

  1. Stand facing a wall using your hands to balance yourself.
  2. Spread your feet apart wider than shoulder width.
  3. Flatten your inner foot and raise your heels off the ground.
  4. Only raise the heels, do not come up on the toes.
  5. Repeat 3 sets of 25.

Notes:

  • This is not a calf exercise, do not perform calf raises.

Meat Additives

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One reason I recommend and buy grass fed and grass finished local hormone free beef.

http://www.fullsirclefarms.com/omaha-steaks/

Digestion and Core Stability

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Great link on how digestion and stability are linked!

Digestion and Stability

Hope you enjoy

Dr. Justin Hildebrand

Knee Pain

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Do you have knee pain and do not like to squat? Your problem may not be the knee themselves but who you squat and how you move through the hips. Proper hip posterior/backwards translation can take pressure off the knees and allow you to squat and train your hip and gluts without pain. Try these ball squats and see if your pain while squatting goes away.

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Setup:

  1. Begin by standing feet shoulder width apart just far enough from the wall that the ball is sandwiched between your low back and the wall.
  2. Start your squat by sitting BACK and down.
  3. Go down until your knees reach a 90°, angle being sure that your knees do not extend past your toes.
  4. DO NOT LET YOUR BUTT AND LOW BACK COME OFF THE BALL!!
  5. Return to the standing.
  6. Perform 3 sets of 10 repetitions 2-3 times every day.

 

Progression:

  1. Begin with a band around your knees, standing feet shoulder width apart just far enough from the wall that the ball is sandwiched between your low back and the wall.
  2. Repeat setup above.

 

Notes:

  • You should be able to do 3 sets of 10 of the regular ball squats with little to no fatigue before beginning the advanced ball squats.
  • Make sure you are squatting back and down.

VMO Exercises

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I have only found one VMO exercise that consistently activates the VMO. Oh, and it does a number of the gluteus as well.

Diagonal Sit Backs

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Setup:

    1. Start with the patient on one knee and heel directly under opposite buttocks. (right knee on the ground with right heel in line with left buttocks)
    2. Now the leg should be at a 45 degree angle, slight hip external rotation.
    3. Instruct the patient to perform a brace & breathe and slow start to sit back onto their heel. Do not have them go into lumbar flexion.
    4. They may not be able to touch their heel.
    5. Return to the starting position and repeat.

Notes: 

 

  • No flexion or posterior pelvic tilting should be noted.
  • The arms can be raised for balance.
  • This should be felt in the VMO and gluts.

 

Setup

Trigger Finger and Thumb Pain

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Finger and Thmub Pain

Check out this great info on trigger finger and thumb pain.