There are healthy low carb frozen options available for a quick lunch or dinner. Be sure to read the ingredients and look for entrees that consist of protein and vegetables, not rice or pasta.

Healthy Gut Essentials:

Gut Inflammation Triggers

Featured Recipe Lentils with Roasted Veggies and Yogurt Sauce

Ingredients:

• 1 cup green lentils
• 2 golden beets, peeled and chopped
• 4 carrots, peeled and cut lengthwise
• 1 tbsp olive oil
• 1/2 tsp sea salt
• 1/2 tsp pepper
• 2 cloves garlic
• 1 tsp lemon zest
• 1/2 cup plain yogurt, whole milk
• 1 tbsp olive oil
• 1 bunch of parsley, chopped
 

Instructions:

1. Cook lentils: add 1 cup dry lentils and 2 cups water to a large pot. Bring to a boil, reduce heat, and simmer for 20-30 minutes or until lentils are tender. Drain excess water and set aside.
2. While lentils cook, preheat the oven to 400 degrees F and line a baking tray with parchment paper.
3. Add golden beets and carrots to the baking sheet. Drizzle with olive oil and sprinkle with sea salt and pepper. Roast for 20-30 minutes or until tender and caramelized.
4. Prepare the yogurt sauce: use a blender or food processor to blend garlic, lemon zest, whole milk yogurt, and olive oil. Blend until smooth and creamy.
5. Mix the salad with cooked lentils, roasted vegetables, and chopped parsley. Drizzle with yogurt sauce, and enjoy!
 

If limiting your net carbs, simply substitute non-starchy vegetables (mushrooms, broccoli, cauliflower or Brussels sprouts) for the beets and carrots.

The Essentials of an Anti-Inflammatory Diet

The Anti-Inflammatory Lifestyle Checklist

Featured Recipe Roasted Carrot Hummus

• 4 - medium carrots (washed, ends trimmed)
• 1 - small white onion (cut in chunks)
• 1 - clove garlic (peeled)
• 1 pound - uncooked red lentils
• 1 tablespoon olive oil
• 1 teaspoon curry powder
• 1 tablespoon lemon juice
• ½ teaspoon chili powder
• ½ teaspoon black pepper
• 1 tablespoon tahini (optional)
• ½ pound walnuts
• ½ teaspoon ground cumin
• Water to thin
• Fresh cilantro or parsley (for extra fanciness)
 

How to:

1. Heat the oven to 200 degrees.
2. Add the onion chunks, garlic cloves, and carrots on the baking tray.
3. Drizzle over with olive or avocado oil, salt curry powder, and cumin powder.
4. Roast the vegetables for 20 minutes or until soft.
5. Boil the lentils according to the packaging instructions.
6. In a pan heated to medium heat, add the walnuts, toast for five minutes, and stir continuously to prevent burning.
7. Now it’s time to combine everything! Add the roasted vegetables, the boiled (and drained) lentils, lemon juice, chili powder, black pepper, tahini and water in a food processor.
8. Process until smooth. Scrape down the sides if needed.
9. Taste and add more salt or other spice if needed.
10. Add the toasted walnuts and pulse a few times (you want the walnuts to be roughly chopped to give the hummus some texture.
11. Serve it on a Wasa crisp bread!
 

I am offering a tune-up special for previous clients for only $40 (normally $50).

If you are a new client, I’m offering a discount for an initial consult of $125 (normally $150).

NEW 2023 SPECIAL! 20% OFF PACKAGES!

Initial consult plus 1 follow up: $190
Initial consult plus 2 follow ups: $230
Initial consult plus 3 follow ups: $270
Initial consult plus 5 follow ups: $350
(You can add a grocery store tour to any package for $110)

Schedule your appointment by the end of February to receive this discount. (Please mention this special when scheduling and it will be applied to your visit).

Here are a few tips to get you back on track for the New Year.

1. Don’t skip breakfast!

2. Make half your plate fruits and vegetables.

3. Keep portion sizes in mind.

4. Embrace homemade meals.

5. Explore new foods and flavors.

6. Drink more water, fewer sugary beverages.

(Please note all appointments are remote and can be scheduled via phone, Facetime or Zoom)