Chiropractic For Headaches??

Many of our patients have had amazing results with their headaches.  Because I have been immersed in this area of health care for the last 20+ years, I am often surprised that there are still people who come to the office who have never heard about the success Chiropractic has with restoring normal function, and resolving headaches.  A headache is one of the most common conditions we see in my office, and this is true of most chiropractors around the world.  Over the last decade, headaches represent over 13% of all presenting complaints (it’s also in the top 10 for visits to a medical doctor – number 1 is skin conditions!).  Headaches not only have a significant adverse impact on adults but “frequent or severe headaches including migraine in the past 12 months were reported in over 17% of children.”  I find the high incidence of headaches in children interesting, as one of the chief drivers of headaches is postural distortions.  Go to a mall and look at the posture of the young people today.  Notice how most of them are looking down at their phone!  Extensive research has addressed the many types of headache and the last year has seen several important publications investigating the effectiveness of chiropractic treatment and chiropractic adjustments.

Researchers are always trying to determine the effectiveness of any health care intervention, and chiropractic care is no different.  This work was done by a group of Canadians and documents the research support for chiropractic management (Chiropractic Adjustments) for both migraine and cervicogenic headaches.
A new Dutch study of chronic tension-type headache compared treatment from medical providers in general practice (GP) to chiropractic.  That study concluded that “Manual therapy is more effective than usual GP care in the short- and longer term in reducing symptoms of chronic tension-type headache.”

The pain people feel in their head can often be crippling, and its hard for the sufferers to believe that they have no sensory nerve endings in their brain!  What they are feeling, is the blood vessels that feed the brain.  These are packed with sensory nerve endings.  Innervation for these vessels actually comes from the neck!  When the nerves are irritated from subluxation in the neck, headaches are often what is felt (though not always).  When the chiropractor adjusts the subluxation, restoring normal function to the segment (the cause), the brain can then deal with the headache (the symptom).

Some other tips to help with headaches

  1. Stay hydrated!  That means water – just water.
    1. Multiply your weight by 2/3 – that’s roughly the amount of water in ounces you should drink.
      1. Getting sweaty in your workouts?   Add 12 oz for every half hour you work out.
  2. Follow a low inflammatory diet.
    1. Avoid sugar = bread, rice, pasta, grains, flour…
    2. Avoid processed foods
    3. Avoid vegetable oils, canola, margarine
    4. Avoid caffeine and alcohol
    5. Increase healthy fats like olive oil, coconut oil
    6. Increase Omega 3’s
    7. Increase dark leafy greens, and above ground vegetables
  3. Get more sleep – strive for 8 hours.
  4. Limit time looking at electronic devices!
  5. Exercise – try high intense, low duration type exercises.
  6. Have your spine checked for subluxations!

If you have felt the benefit of Chiropractic, leave us a note, others may benefit from your story.  If you would like to discover the benefits of corrective care Chiropractic, please feel free to give us a call!

Ahh Nuts!



For those with nut allergies – this is not the blog post for you!

Because they are quite high in fat, nuts are incredibly nutritious, healthy, and filling

They are loaded with magnesium, vitamin E, fibre and many other important nutrients (9).

Studies show that nuts can help you shed some unwanted pounds, and may help fight type 2 diabetes and heart disease (10, 11,12).

Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism (13).

In one study, almonds were shown to increase weight loss by over 60% compared to complex carbs. (14).

When you dig into your nuts, remember to eat them raw.  Roasting the nuts denatures the healthy fats and greatly decreases their benefits.

You may also want to put your nuts in a separate dish when you eat them, although they are great to eat, many have the habit of unconsciously grazing and eat much more than they intended!

This is a simple tweak and one that increases your success, give it a try and let us know what you think!

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Chiropractic – Keeping YOU in the GAME!

If your goal is to participate in any athletic endeavour, whether its Cross-Fit, golf, or pulling carrots out of the garden, your success is directly related to the condition of your body. Strength, conditioning, flexibility, agility, and coordination are all critical factors. The impact your performance makes on the activities you enjoy, is a large part of what makes your life happy and fulfilling. Our family recently went to a Cirque du Soleil show, and just watching the performers push the boundaries of human performance was a treat. A well-functioning body will serve you more than anything else can.

Even today’s greatest athletes invest massive amounts of time, money, and resources into bodily performance and effective recovery. Chiropractic continues to escalate in importance to both the world’s top athletes and local recreational enthusiasts. Chiropractic empowers novice, amateur, and elite athletes with better healing, performance, and recovery.

Jordan Speith earned a ranking as one of the world’s most elite professional golfers. He thanked his Chiropractor right along with his coach and caddie after he won professional golf’s most prestigious tournament two years ago. Speith’s mention of Chiropractic care on the world’s biggest golf stage brought the spotlight to an asset used by millions of people for over 100 years. Most of the world’s greatest athletes utilize the benefits of Chiropractic. Every NFL team currently keeps a Chiropractor on staff for their players. Most Olympians employ the benefits of regular Chiropractic care to improve performance and speed recovery time. The benefits of Chiropractic adjustments spread from humble beginnings to the global spotlight as performance driven professionals discovered the positive impact of nervous system care. Chiropractic care delivers an edge in professions where fractions of seconds and inches determine the difference between world championships and defeat.

The most important aspect of Chiropractic care exists in every local community: available to everyone. Chiropractic began as a health care alternative to drugs and surgery for all people, including weekend warriors on the golf course and on-the-go moms taking care of young children. Science and research prove that a Chiropractic adjustment improves mobility, range of motion, muscle strength, coordination, and recovery. These benefits go hand in hand with minimization and prevention of pain.

A recent study showed that athletes who received a Chiropractic adjustment to their pelvis had a 3.6 centimetre improvement in their vertical jump compared to a 0.5 centimetre improvement in those who experienced a regiment of stretching alone. Such a specific study emphasizes the impact of Chiropractic care in even the smallest movements. Chiropractic adjustments improve mobility and remove stress from the nervous system. The nervous system helps run and regulate all functions in the body. An adjustment begins with the spine and radiates throughout all organs and systems in the body. Golfers on the PGA Tour or at the local golf course can all experience decreased tension and stress in their spine and body through Chiropractic. The same benefit awaits joggers, bowlers, and carrot pullers.  Improved performance and recovery time begins with maximization of the spine and nervous system. If you love to get out and enjoy life, Chiropractic can help keep you in the game!

Journal of Physical Therapy Science  January 2015
“The influence of pelvic adjustment on vertical jump height in female university students with functional leg length inequality.”

Wontae Gong

Bells or Balls – Choose Wisely!

A few weeks ago, I went for my 2 mile morning run along the Trans-Canada Trail between Caddy and West Hawk Lake.  I don’t normally enjoy running, but I love running in the forest.  I believe that there are benefits beyond the cardio.  At about the midway point in my run, I could hear jingle bells in the distance.  Birds, bugs, and cars are the normal sounds out on the trail, jingle bells are not!  Then, around a bend, a woman running in the opposite direction, trots towards me.  She was wearing bells on her ankles!  Without asking, she said there were a few bear sightings, so she was wearing the bells so the bears could hear her coming.  I thought this was a brilliant, simple idea!  I could hear her running along the trail for quite a distance, so the bears could hear her as well, and head off into the bush, avoiding a possibly nasty situation.

We were able to get out of the city early on Friday, so by the time we made it to the cottage, I was still able to get onto the trail for a run.  The thought of wearing bells on my feet fleetingly drifted in, and promptly out, of my head.  I have been going to the cottage my whole life, and have probably only seen a bear a dozen times, and only one somewhat close(ish).  No need for bells, I’m good!  It was an oddly bug free run, I was flanked by dragon flies from the beginning, it was wonderful.  At about the mile mark, laughingly close to where I met the bell wearing lady, I rounded a corner and watched a bear cub dart across the trail and up a birch tree!

Since I was young, I have heard this – most adult bears will run away if they see you, BUT DON’T GET BETWEEN A MOMMA BEAR AND HER CUBS!  Cue the sympathetic nervous system, the fight or flight response.  In my case, it was just flight – pure and painful flight.  I was already gassed from my first mile run, but there was surprisingly a little bit of sprint in me!  I turned tail and sprinted for at least 12 seconds!  Had the momma bear seen me, and wanted to pursue, she could have picked berries along the way!

So if you are out in the Whiteshell, and would like to run the beautiful trails, I highly recommend putting your ego on the shelf and grabbing some bells!

A walk in the woods for your health


I think you could ask anyone if walking is good for you, and I would bet that just about everyone would agree that it is. Is it possible that the environment you walk in can improve, or impair your results? It turns out that a walk in the woods is good for your health. In 1990 when Dr. Yoshifumi Miyazaki of Chiba University, found that a 40-minute walk in the forest was associated with improved mood and feelings of health and robustness. The results of the study also revealed a decrease in levels of the stress hormone cortisol in test subjects after a walk in the forest, when compared with a control group of subjects who engaged in walks within a laboratory setting. Like other forms of regular moderate exercise, walking improves cardiac risk factors such as cholesterol, blood pressure, diabetes, obesity, vascular stiffness and inflammation, and mental stress. If not having a heart attack or just dropping dead haven’t moved you off the couch yet, consider that walking also helps protect against dementia, peripheral artery disease, obesity, diabetes, depression, colon cancer, and even erectile dysfunction.

In Japan, the practice of walking in the forest is called Shinrin-Yoku, and it’s much less about the exercise, but more about taking in the environment.  Shinrin-Yoku actually translates “taking in the forest atmosphere,” it is also referred to as “forest bathing.”  It’s really just walking — quietly, slowly and deliberately — in a forest, and taking in the sounds, scents, colours, and becoming aware of the environment around you.  The exercise is not actually the main goal. The goal is to wind down and tune in to the nature that surrounds you.  Studies in Japan and Korea found forest bathers after their walks had an increased number of “natural killer cells,” immune system cells that combat disease and may even help prevent some kinds of cancer.   The researchers believe natural killer cells are boosted when people breathe in organic compounds called phytoncides released by trees.  Saliva tests showed a decrease in cortisol, a stress hormone.

My favourite place to walk is in the Assiniboine Forest in Charleswood.  I haven’t been there since Rhys (my dog) died, but now I have a new energetic excuse to go!  Quinn and I were in the forest for about 35 minutes, and we saw a few dogs, some cyclists, and oddly – no mosquitos!  I took Quinn off her leash a bit (though it is not an off-leash park – shame on me!) and watching her explore a new environment and test out her speed on straight-aways was a sheer joy!  The air is thick, fragrant, and relaxing, the trails are very well maintained, and I noticed a few new trail markers and sitting area since my last visit.  My hats off to the crews that maintain this wonderful gem in our city!  If you ever need to elevate your mood, energy, or just need some time alone, I highly recommend a trip to the Assiniboine Forest.

When you go, let me know how you feel when you come out!

Yours in Health

Dr. Dave

The Fender Benders and Injury

Fender Benders and Chiropractic

Unfortunately, if you spend a lot of time on the road, at some point, you will likely experience the shock of being in a car accident.  The injuries happen within a blink of an eye.  When we see the mangled remains of a vehicle after a massive accident, we instinctively hope the occupants are alright, but when we see the “fender bender” we don’t think much of it.  It turns out, that those accidents can cause lasting injuries as well.

Neck trauma is frequently seen following low-velocity fear accidents (fender benders), and there is general agreement among clinicians
that significant injury can occur in these low damage accidents.

According to Newton’s first Law, an object at rest will stay at rest unless something else acts upon it to make it move. Likewise, an object that is already moving will continue to move until something makes it stop. Inertia is the primary reason why people get hurt in low-speed impacts.

Our bodies are designed to support the force of gravity.  This can be seen in the curves in the spine. Because of this design, we can handle moderate amounts of downward compression without difficulty. Horizontal acceleration, however, is not handled as well by the body and results in what is known as shear forces. Even moderate shear forces can result in injury because the neck allows a great deal of motion.

Muscular strain may also occur as the muscles tighten during the early part of the collision as the head extends backward. Interesting enough it is this neck muscle reflex designed ultimately to protect the body that actually may result in greater risk of injury as the muscular tightening creates a significant damaging compressive force to the facet joints in the spine.

Studies showed that during low speed crashes rapid pressure changes in the spinal canal can create a great deal of strain of the spinal nerve roots which in turn can result in pain symptoms after a low-speed collision.

There is a common belief that occupant injury correlates to the amount of damage to the vehicle in all types of crashes and many people find it impossible to believe that a person can be injured in a collision in which a vehicle has no visible damage. The literature on this issue is quite clear and states that there is absolutely no correlation between the amount of damage to the car and the chance of injury.

In fact, a vehicle with less damage may result in higher forces experienced by the driver compared with a vehicle with extensive damage. A stiffer vehicle will bounce in response to a crash rather than absorb the energy of an impact. In short, vehicles with stiff rear-end structures produce greater torso accelerations, making it harder to keep a motorist’s head and torso moving together. It has been shown that it is the rapid acceleration of the head in relation to the torso that results in whiplash.

Even if you haven’t suffered a cut, broken bone or a head injury…SOFT TISSUE INJURIES can manifest WELL AFTER your collision. Sometimes as long as a few weeks after!

COMMON SYMPTOMS of soft tissue injuries seen daily in our office:

•Neck pain, headaches, sore muscles in the neck and upper back

•Confusion, dizziness, nausea, visual and auditory disturbances, vertigo/balance issues

•Numbness/tingling in the arm/wrist/hands/fingers

•Mid/low back pain

•Shoulder, knee, elbow, wrists, and jaw pain (TMJ)

Chiropractic Treatment of Whiplash

There has been a rising body of medical research supporting chiropractic intervention in whiplash. In 1996, Hurwitz published in Spine that there was, “Better evidence for treatment of chronic neck pain by spinal manipulative therapy than for any other treatment” (1). The same year, Aker published additional research in the British Medical Journal supporting Hurwitz’s conclusion (2). In 1997, Khan et al published in the British Journal of Orthopedic Medicine that, “Chiropractic is the only proven effective treatment of chronic neck pain” when comparing medical, physiotherapy and chiropractic treatments (3). In 1999, Giles published research in the Journal of Manipulative and Physiological Therapeutics confirming the effectiveness of spinal manipulation over NSAIDS or acupuncture for the treatment of neck pain (4).

The muscular and ligament injuries that occur in these collisions can result in pain and loss of function. If you have been injured in a motor vehicle accident, once we determine the exact cause and nature of your injury we will develop a treatment plan to help get you back on track.


1. Hurwitz EL, Aker PD, Adams AH, Meeker WC, Shekelle PG. Manipulation and mobilization of the cervical spine: a systematic review of the literature. Spine 21:1746-60, 1996.

2. Aker PD, Gross AR, et al. Conservative management of mechanical neck pain: Systematic Overview and Meta-analysis. Br Med J 313:1291-96, 1996.

3. Khan S, Cook J, Gargan M, Bannister G: A symptomatic classification of whiplash injury and the implications for treatment. J of Ortho Med 21 (1), 1999.

4. Giles L, Muller R: Chronic spinal pain syndromes. JMPT Vol. 22, No. 6, July-August 1999: 376-381.

Fibromyalgia and Chiropractic – A Drug Free Solution

Chiropractic Care And Fibromyalgia

Well over 500,000 Canadians and 6% of the world suffer from fibromyalgia. Women make up over 75% of those who suffer from this painful condition. Those suffering from fibromyalgia will experience widespread pain and increased sensitivity to pain and pressure. Associated symptoms include sleep problems, extreme fatigue, and memory troubles in addition to restless legs syndrome, bowel or bladder issues, numbness, tingling, and sensitivity to noise, lights, and temperature. At this time, no known cause exists for Fibromyalgia.

Fibromyalgia pain begins in the central nervous system, and the healthcare community also attaches the label of “central sensitization syndrome.” There are no specific tests to confirm a fibromyalgia diagnosis. The current diagnosis process involves ruling out other possible causes and looking for the presence of other symptoms. Most medical treatment of fibromyalgia involves a blend of pain medication, sleeping pills, and often antidepressants.

Chiropractors uniquely help fibromyalgia patients by assessing and addressing the central nervous system. Many who suffer from Fibromyalgia are seeking a solution that does not involve so many drugs. Those who experience the health and healing of Chiropractic care become quick advocates to those experiencing the initial stages of Fibromyalgia. Our approach first seeks to determine if there is an area of nervous system interference or subluxation. A plan for correction is developed, and if needed, we will recommend nutritional changes that address systemic inflammation.

Research published in 2014 documented clear evidence proving the positive effects of Chiropractic adjustments on subjects suffering from Fibromyalgia. The study split 120 Fibromyalgia sufferers into two groups. One group went through a 12-week Fibromyalgia education program that included cognitive therapy sessions and a specific exercise program. The second group of sixty patients received the exact same protocol with the addition of a series of Chiropractic adjustments to the upper spine. Patients in the second group received a total of 20 adjustments to the upper spine over a 12-week period.

Both groups received benefits from each of their respective interventions. However, the group who received upper spine adjustments achieved more significant, long-term improvements when compared to control group a year later. Chiropractic care was shown to not only help fibromyalgia sufferers overcome the pain and symptoms of the diagnosis, but also provided sustainable improvement without the use of prescription medications.

Fibromyalgia sufferers represent one of many groups of people locked in an uncomfortable cycle of disease that builds dependence on medications. Chiropractors help millions of people escape to a world of optimal health and function, by unlocking the power within the body.

Rheumatology International – July 2015, Epub March 2015
“The Addition of upper cervical manipulative therapy in the treatment of patients with fibromyalgia: a randomized controlled trial.” I.M. Moustafa, A.A. Diab

Intermittent Fasting – Give It A Try!

The Many Benefits of Intermittent Fasting

Let us pretend for a moment, that you are living in Winnipeg, 500 years ago.  It’s February, and it’s 40 below.  You have a choice, you can go out and find some food, or stay inside, covered up warm, and wait for the weather to warm up a bit.  Me, I choose warm – warm is good!  I still can’t wrap my head around living in Winnipeg without gas, electricity and high R-value insulation.  My lovely wife still complains about living here every time the thermometer drips below 18 C!  It turns out our species is actually good at fasting, what we are not good at, is abundance, we have no good tools to combat an endless supply of food.  We are even less capable of dealing with fake food – processed, altered, chemicalized, hormonalated, basically FrankenFood!  Science is starting to show the benefits of Intermittent Fasting, these are just a few of the known benefits:  

  • Promotes insulin sensitivity – Insulin sensitivity is crucial for your health, as insulin resistance or poor insulin sensitivity contributes to nearly all chronic diseases
  • Normalizes ghrelin levels, also known as your “hunger hormone”
  • Increases the rate of HGH (Human Growth Hormone) production, which has an important role in health, fitness, and slowing the ageing process
  • Lowers triglyceride levels
  • Helps suppress inflammation and fight free radical damage

Many people assume that when you are fasting, you should take it easy, and skip your exercise, but exercising in a fasted state can help counteract muscle ageing and wasting, and boost fat-burning.

What works for you?

Something to think about when fasting:

  • This is not a form of caloric restriction. It’s a practice that should make you feel good. If your fasting strategy is making you feel weak, you need to reevaluate it.
  • Typical fast time ranges from 14 to 18 hours, and the longest you’ll ever abstain from food is 36 hours.  Try skipping breakfast, then eat your lunch and dinner within a six to eight-hour time frame, and, if possible, stop eating three hours before you go to bed. Fasting will help your body adjust from burning carbs to burning fat. Eating on a six to eight-hour window can take a few weeks to get used to, and should be done gradually. Once your body has shifted into the fat burning mode, it will be easier for you to fast for as much as 18 hours and still feel satiated. Your craving for sugar will slowly dissipate and managing your weight will be easier.
  • It is not advisable to practice intermittent fasting if your daily diet is filled with processed foods.  There will be little benefit to intermittent fasting if you are still eating processed crap!  It’s critical to avoid fake food, including refined carbohydrates, sugar/fructose, and grains. Within the six to eight hours that you do eat, you need to eliminate refined carbohydrates like bread, rice, pasta, and potatoes. Fill your diet with vegetable carbohydrates, healthy protein, and healthy fats such as butter, eggs, avocado, coconut oil, olive oil, and raw nuts. On the days that you work out while fasting, it’s best to consume a recovery meal—ideally consisting of fast-assimilating whey protein—30 minutes after your workout. Finding out what schedule works for you may take some trials and errors.
  • ALWAYS pay close attention to your body and your energy levels. Individuals who are hypoglycemic, diabetic, or pregnant (and/or breastfeeding) should avoid any type of calorie restriction until your blood sugar or insulin levels are regulated.






Non-Stick Cookware – Friend or Foe?

There is something wonderful about cooked food sliding effortlessly out of your pan, and onto your plate!  Unfortunately,  that non-stick cookware in your cupboard may come with some slippery side effects.  The non-stick surface is composed of poly- and perfluoroalkyl substances (PFAS),  and these have been found to be toxic, both in your body and in the environment.  When heated, non-stick surface creates perfluorooctanoic acid (PFOA), a chemical linked to many health problems, including thyroid disease, infertility, organ damage and developmental and reproductive problems in lab animals.  Scientists have sounding the alarm for over a decade regarding the harmful effects of PFA’s, so the industries agreed to voluntarily reduce the amounts used in their products.  They are now using shorter chain PFAS which are thought to be less hazardous, but already scientist are raising concerns.  A Danish study looking into the health effects of PFAS, including the newer short-chain versions, found that women with higher blood levels of PFAS had a 16-fold increased risk for miscarriage.  One simple solution, ditch the non-stick cookware!  Unfortunately it’s not as easy as that, those products go into soil- and water-repellant carpet and furniture treatments, stain- and water-repellant clothing, protective sprays for leather and shoes, food wraps, pizza boxes, and microwave popcorn bags, paint and cleaning products.  Changing the pots and pans that you cook on is a great place to start.  Though you may think of this as another expense, remember, every single time you do something for to improve your health, it’s an investment not an expense!

These are some of the pros and cons of current cookware.

  • Aluminum cookware – I would rather leave it in the store. Aluminum has been shown to be a toxic heavy metal. Aluminum is a strongly suspected in causing or contributing factor in Alzheimer’s disease.  We avoid it in our deodorants, so cooking on it makes even less sense.
  • Enameled cast iron cookware is a safer option as they don’t leach metals or chemicals into your food. These tend to be quite expensive, but they should last forever is they are properly cared for.
  • Stainless steel cookware has alloys that contain nickel.  For those individuals with nickel allergies, this option may not be the best. Some inexpensive stainless steel pots and pans are more likely to contain a higher proportion of nickel filler that can leach into your food. Higher quality stainless steel will cost you more, but it may be a better choice if you’re looking for safer cookware.
  • Copper cookware is lined with other metals. This type of cookware must be lined to prevent the copper from releasing into your food and causing copper poisoning. Depending upon which metals are used in the lining, the same concerns apply for each of those metals, especially if nickel is used.
  • Titanium cookware may be another safe cookware option. It doesn’t react with food while cooking, but tends to be one of the more expensive options.

If you are changing from Non-Stick pans to a different surface, your cooking technique needs to change as well.  Be prepared to be a bit frustrated until you develop your new skills.  Here is a quick video on simply cooking an egg on a stainless steel pan.

Beef Barbacoa with the Friends.

I’m a big fan of trying out new recipes on good friends.  If the recipe is delicious, we all get to enjoy a new culinary experience together, and if it sucks, we all choke it down together!  Either way, we are spending time with good friends (that’s the important part anyway).  I usually have a good idea how the food should taste, and how it will turn out, but sometimes, I have no clue.  Some recipes sound good, but have an ingredient or two that I have never used, or have never tasted.  Last nights experiment was one of those times! Have you ever had Chilis, or Chipotles in Adobo?  Do you even know what Adobo is?  Me – nope!  I was lured in by the great sounding name of this recipe, AMAZING BEEF BARBACOA RECIPE.  I’m not sure what a Barbacoa is, but if its AMAZING, I’ll give it a try!  Here is the link to the recipe –  Family reviews were very positive, with an acceptable amount of grumbling about the spiciness.  My oldest took a quick bite and headed for the water, but before taking a sip, she turned and took another bite!   It really was that good!  If you look at the recipe, the Wellness Mama gives some options for cooking.  I used a slow cooker, and let the aroma percolate in my kitchen for 10 hours. Heavenly!  Just a note for the weekend cooking warrior, never assume you have everything you need in your pantry.  I caught flak for the extra trips to Safeway due to my lack of pantry awareness!


  • 6-7 pounds of beef Blade Roast (Grass fed if possible)
  • 2 Tablespoons onion powder
  • 1 tablespoon garlic powder
  • 1 teaspoon clove powder
  • 2 tablespoons cumin
  • 1 tablespoon adobo seasoning (here’s how to make it)
  • 1 tablespoon salt
  • 1 teaspoon chili powder
  • 1/4 cup minced cilantro (I always skip cilantro – can’t stand it!)
  • 1 can Chilis in Adobo or Chipotles in Adobo
  • 1/4 cup apple cider vinegar
  • 1 teaspoon fish sauce
  • 1/2 cup beef or chicken broth
  • Juice and zest of two limes


  1. Trim fat from beef and cut into 2-inch chunks.
  2. Sprinkle dry beef with onion, garlic, clove, cumin, adobo, salt and chili powders and pat into each side to coat.
  3. Place in pressure cooker or slow cooker.
  4. In a blender, blend chilis in adobo, apple cider vinegar, cilantro, fish sauce and broth until smooth.
  5. Pour over the meat in the pressure cooker/slow cooker.
  6. For Pressure Cooker or Instant Pot: Turn on high and cook at pressure for 25 minutes and let pressure release naturally.
  7. For Slow Cooker: Turn on low and cook for 8-10 hours on low.
  8. Remove meat from pressure/slow cooker and place on a baking sheet. Sprinkle with lime juice and zest lime over it.
  9. Optional step: Place under broiler for 4-5 minutes until crispy on the ends for better flavor.
  10. Ladle 1 cup of the liquid over the mixture for more intense flavor. I recommend saving the extra liquid for a soup or chili base.
  11. Serve with fresh or pickled onions, cilantro and other toppings as desired.