Take Out

Posted on April 16

Food Safety with Take Out

Once the food is in your home, you should remove it from the containers and throw those away. Replate onto your own dishes or store in your own containers. Also, if plastic silverware is provided and it's not individually wrapped, I would discard and use your own instead. And toss the condiment packages – ketchup, mustard, etc. – which may have been touched in the restaurant. Wash your hands thoroughly after this process.

How to Limit Calories with Take Out

Having tacos with chips and salsa? Skip the rice and beans.

Having moo goo gai pan? Ask for extra veggies instead of rice or noodles.

Having pasta primavera? Ask for half the noodles and extra vegetables.
Having Pizza? Ask for cauliflower crust or extra thin on the crust and skip the greasy meats.

Having a burger and fries? Skip the bun or sub a salad for the fries.

Having sushi? Focus on edamame or sashimi as your appetizer, ask for light rice on a roll and skip anything fried.

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Pepita-Crusted Tuna Cakes

Posted on April 14


Pepita Crust:

⅓ cup pepitas
Pinch coarse salt

Tuna Cakes:

2 (4 oz.) cans albacore tuna
2 large eggs
½ cup Panko breadcrumbs (gluten free if needed)
¼ cup flat leaf Italian parsley, chopped
Zest and juice of ½ medium lemon
1 Tbsp. Dijon mustard
1 ½ tsp. dried oregano leaves
½ tsp. coarse salt
¼ tsp. ground black pepper
¼ tsp. crushed red pepper flakes
2 Tbsp. olive oil


-Place pepitas in the bowl of a small food processor and process until crumbly. Transfer to a shallow dish and mix with a pinch of coarse salt.
-Place tuna cake ingredients, except olive oil, into a large bowl and mash with the back of a fork or a potato masher until it forms a chunky paste. Form mixture into 6 small equal-sized patties. Place cakes into the dish with the crushed pepitas and coat all sides.
-Heat olive oil in a large cast iron or non-stick skillet to medium heat. Once hot, add cakes and cook about 3 minutes per side, until browned and crispy.
-Serve tuna cakes with a fresh spring mix salad.


*You can also bake the tuna cakes. Preheat the oven to 375, place cakes on a greased baking sheet and bake 10-15 minutes or until set.

Serving Size: 1 cake
Calories: 188
Sodium: 266 mg
Fat: 12 g
Carbohydrates: 5 g
Fiber: 1 g
Protein: 16 g

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Honey Pepper Chicken with Stir-Fry Vegetables

Posted on April 07


1 pound boneless, skinless chicken breast
1 tbsp sesame oil
1/4 cup low-sodium soy sauce (gluten free if needed)
1 tsp ground ginger
1 1/2 tsp black pepper
1 1/2 tsp honey
1 bunch scallions, chopped
4 bunches baby bok choy, sliced lengthwise
2 large carrots, peeled and chopped
2 cups broccoli florets
1 cup snow peas
1 tsp sesame seeds


To make marinade, add soy sauce, ginger, pepper and honey to a medium bowl. Stir well to combine.

Cut chicken into small pieces. Place chicken in bowl of marinade and let sit for about 20 minutes.

Fill pot with about an inch of water. Bring to a boil. Add broccoli, carrots, bok choy and snow peas to the pot and steam, covered, for about 4-5 minutes until al dente. Drain water and set aside.

Place large pan or wok over medium heat. Pour in sesame oil to coat pan. Once hot, add chicken with all of marinade into the pan. Sauté chicken, using tongs to stir pieces, for about 6 minutes until chicken is browned lightly on the outside.

Add steamed vegetables to the pan of chicken and cook for 3-4 more minutes until vegetables are fork tender and chicken is completely cooked.

Serve with brown rice or cauliflower rice and scallions and sesame seeds for garnish.

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Lemon Vinaigrette

Posted on March 31


1/4 cup olive oil
1 1/2 Tablespoons honey
2 Tablespoons lemon juice
2 teaspoons freshly grated lemon zest
1 teaspoon Dijon mustard
1/4 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper


Add ingredients to mason jar. Tightly secure lid on the mason jar and shake until well combined.

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2020 Dirty Dozen and Clean 15

Posted on March 25

Pesticides do have detrimental affects on GI health, immune system, kidney function, reproduction, neurological health and cancer.


No Gym, No Problem.....

Posted on March 20

My gym officially closed yesterday and it no doubt brings to me some added stress. In reflection, I too must come up with ways to keep my fitness, food and stress levels under control.

First, I do worry about over eating due to boredom, so I am not buying any foods that might be a trigger for me to over eat. With that said, I could still over eat calories from nuts, bars, etc... so keeping busy helps.... which leads to ... more exercise.

Second, due to not having my real gym open, I need to focus on alternatives for calorie burning and to keep myself busy (especially after dinner). Here are some fun ideas to increase your caloric output....

-Keep hydrated for optimal metabolism, so drink water before and after exercise.
-Drink some caffeine before a work out (in the am).
-Listen to your favorite music.
-Move your arms more to increase heart rate.
-Add weights or bands to your routine.
-Increase your incline if you have a treadmill or elliptical.
-Use your own body weight for at home exercises, see below.

Third, is stress management, which I feel is more likely to happen when I keep up my routine of sleep, exercise and eating well.


Recipe for Homemade Hand Sanitizer

Posted on March 17

The World Health Organization says hand-washing with soap and hot water is the best way to clean your hands. Still, when that's not an option, alcohol-based hand sanitizer and wipes are the next best thing.

Hand sanitizers should be made with at least 70% alcohol; 99% isopropyl alcohol is the highest recommendation.


  • 1 cup 99% isopropyl alcohol
  • 1 Tablespoon hydrogen peroxide
  • 1 teaspoon glycerin. Glycerin is a moisturizer found in the cosmetic section of drug stores, supermarkets, and health food stores.
  • Water


Step 1: Mix first three ingredients in a 2 cup measuring glass
Step 2: Add enough water to bring the total liquid to 1 1/3 cups. Mix thoroughly.
Step 3: Pour the sanitizer into small bottles. The mixture will not be as thick as commercial hand sanitizers.

How to Help Your Immune System …..

Posted on March 17

There has been an overwhelming amount of information out there about this virus-some of it accurate, some of it not, some of it emotionally driven, some of it scientific but short-sighted.

So, let’s look at what we know:

1.It mostly spreads person-to-person through respiratory droplets (coughing/sneezing).

2.It can spread via contact with infected surfaces/objects.

3.The main symptoms include fever, cough, and shortness of breath.

4.One can be infectious prior to having symptoms, though level of infectiousness appears to coincide with severity of symptoms.

Here’s How You Optimize

Eat a diet rich in whole foods-fruits, veggies, whole grains, lean protein, healthy fats.

Avoid sugar, alcohol, and highly processed foods.

Get adequate sleep/rest.

Exercise regularly.

Reduce stress.

Stop or decrease cigarette smoking and tobacco use. Make sure any chronic conditions are well managed.

My Top 5 Immune Tips & Tricks

1.Vitamin C: Always a go-to for immune support.

2. Zinc: Zinc keeps the immune system strong.

3.Vitamin D: Amazing for preventing disease.

4.Probiotics: Great for your immune system.

5.Echinacea: One of the most powerful natural antivirals against human viruses.

*If you need further assistance with your diet or a supplement regime to help your immune system, I am offering phone consults and immune support supplements at a 10% discount during these difficult times.

Buffalo Cauliflower Bites

Posted on March 12


1 head cauliflower at least 2 pounds, cut into florets
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/3 cup hot sauce (I like Frank's RedHot)


Preheat oven to 425 degrees F. Line baking sheet with foil or parchment paper.
Place the cauliflower on the baking sheet, drizzle with oil, garlic powder, salt, and pepper, and toss to combine. Arrange in an even layer.
Roast until golden-brown and beginning to crisp, about 20-25 minutes.
Remove the cauliflower from oven. Pour the hot sauce over the cauliflower and use a spatula to toss until the florets are evenly coated. Return to the oven and roast until crispy, 5 to 10 minutes more.

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Lasagna Spaghetti Squash

Posted on March 05

Ingredients needed:

Spaghetti Squash
Olive Oil
Seasonings: Salt, Pepper, Garlic powder, Italian Seasoning, fennel seed, bay leaves, paprika
Lean Ground Turkey
White onion
Crushed tomatoes
Tomato Paste
Balsamic Vinegar
Fresh Basil
Low fat ricotta
Freshly shredded mozzarella cheese


Cook the squash in the oven or Instant pot. (Oven: 30-45 mins at 425 degrees).
While the spaghetti squash is in the oven, cook the ground turkey and set it aside. Sprinkle a pinch of salt, pepper, and garlic powder on it for some flavor.
Heat olive oil in a large saute pan over medium heat, add diced onion and cook until tender. (~5 minutes).
Add the garlic, red pepper flakes, fennel and cook for ~1 minute.
Add the turkey, tomatoes, tomato paste, Italian seasoning, bay leaves, paprika, balsamic vinegar, salt, pepper and bring it to a simmer. Simmer the meat sauce on low until your squash is done.
In a small bowl, mix the ricotta and fresh basil together. Set aside.
Once your squash is done, use the tines of a fork to fluff up some of the spaghetti squash strands. Then, scoop some of the basil/ricotta mixture into the squash halves. Followed by some of the meat sauce and place mozzarella on top. (No real measurements here, just load it up!)
Broil in the oven for 1-3 minutes, or until cheese has melted and turned a golden brown!

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