Be Healthy. For Life.

Biles Family Chiropractic

What’s on our plate? February 21, 2009

Filed under: nutrition,Recipes,WOOP — Chris Biles @ 9:23 am

We get asked all the time, ” What do you guys eat?”  To be honest, we kinda subscribe to the “everything in moderation” camp for the most part. There was a time when I was hooked on breads, rice and pasta and about the only thing green I would eat was key lime pie. But times have changed. I now eat plenty of green, yellow, and red foods that don’t involve artificial coloring and I feel all the better for it.

This “what’s on our plate” section will be a collection of some of our favorite meals and foods- some quick and easy and some that take a little more planning. I hope you enjoy.

This was a salad that we put together one Sunday after church. It was a bunch of mixed greens, topped with leftover steak (sliced), tortilla strips,and chopped avocado. I cut the corn tortillas rather quickly into strips with a pizza cutter and fried them in olive oil. I  added sea salt as they cooled. I then cut the steak into strips, diced the avocado and made my dressing out of 2 parts olive oil and 1 part balsamic vinegar. What came together was a quick, tasty, Zone-ish meal that took less than 15 minutes to put together.



Primal Energy Bar Recipe: January 28, 2009

Filed under: Recipes — Chris Biles @ 5:28 pm

dsc00007We made these energy bars from Mark’s Daily Apple this past weekend. They were relatively easy and tasted great! Way better than tons of other bars I’ve had. We added dried cherries instead of cranberries but otherwise followed the recipe below.


1/2 cup slivered almonds
1/2 cup pecans
1/4 cup unsweetened shredded coconut

1/4 cup almond butter (although cashew, hazelnut, walnut and even pumpkin butters will work well too!)
1/4 cup coconut oil (check your local health food store)

1/4 cup almond meal (simply pulse approximately 1/4 cup of almonds until it creates a coarse flour)
1 1/2 tsp pure vanilla extract
1/2 tsp of raw honey (although, this is really kind of optional because the egg will help hold the mixture together)
1/2 cup unsweetened whey protein powder (or 60g)
1 large egg
1/2 teaspoon sea salt
1/2 cup dried cranberries or blueberries
1/4 cup unsweetened coconut to sprinkle on top


  1. On a cookie sheet, toast nuts and shredded coconut until golden brown. In order for them to cook evenly, you need to shake up the tray at least once during cooking…trust us!
  2. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground (sort of the consistency of bread crumbs).
  3. In a mixing bowl, melt coconut oil and almond butter (about 30 seconds). Remove from microwave and stir until smooth.
  4. Add vanilla extract, honey and sea salt. Mix thoroughly.
  5. Fold in nut mixture, almond meal and protein powder until mixed thoroughly.
  6. Add whole egg and mix thoroughly.
  7. Fold in blueberries/cranberries.
  8. Press mixture into an 8 by 8 loaf pan (a modification that we made to keep everything crisper and help the bars to hold together).
  9. Cook in a preheated oven at 325 degrees for 10 minutes.
  10. Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under broiler until top begins to brown.
  11. Let cool for 10-15 minutes. Cut into 12 pieces/bars.
  12. Enjoy or stack on wax paper/parchment and store in an airtight container.

Note: You can also add dark chocolate chips instead of the cranberries/blueberries (available at Whole Foods or health food store). If you add the chips while the mixing bowl is warm (from the coconut oil/almond butter mixture), they will melt into the mixture and you will have yourself a chocolate primal bar. Alternatively, you can just let the mix cool, then add the chips, then refrigerate the pan to get chocolate chip primal bars. The bars stick together pretty well without being cooked.

Nutrition Information:

Nutrition for 1/12 of the batch. Nutritional breakdown courtesy of

Calories: 184

Fat: 15.4 grams

Carbohydrates: 6.4 grams

Protein: 7.5 grams

And, for those of you who feared they would eat the whole pan… the total nutritional breakdown for the whole darn lot!

Calories: 2,206

Fat: 184.3 grams

Carbohydrates: 77.2 grams

Protein: 90.1 grams

That’s 1659 calories from fat, 309 calories from carbs and 360 calories from protein. Or 72% fat, 14% carbs and 16% protein.


Easy Focaccia Bread January 27, 2009

Filed under: Recipes — Chris Biles @ 11:56 pm

Here’s a great alternative to store-bought, preservative-laden bread for your family. King Arthur Flour has unbleached flour that is a much better choice if you must have your bread fix. Enjoy!









Combine all ingredients and beat for five minutes with an electric mixer set at medium speed or knead by hand. Let mixture sit at room temperature, covered, for 1 hour. (If using quick rise yeast, let sit for 10 minutes).

Scoop the sticky dough/batter into a lightly greased pan. Cover the pan and let the dough rise for an hour, until it looks bubbly and has slightly doubled.

Bake the focaccia in a preheated 400 degree over for 25 minutes until it’s golden brown. Sprinkle is with freshly grated parmesan cheese, coarse salt, and/or fresh rosemary about five minutes before the end of baking time, if desired. Remove the bread from the oven, remove it from the pan, and let it cool on a wire rack.

Serving size 1 square about 4 ½ inches:

240 calories

42 g complex carbohydrates

6 g protein

2 g dietary fiber

5 g fat

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