Warm Spinach Salad

Posted on December 13
  • 1/4 cup mayonnaise
  • 3 tablespoons olive oil
  • 3 tablespoons red wine vinegar
  • 2 tablespoons sugar
  • 2 teaspoons dijon mustard
  • 3 tablespoons grated Parmesan cheese
  • salt and fresh ground pepper to taste
  • 3 strips organic, nitrate free bacon
  • 1 tablespoon olive oil
  • 1/2 medium sweet onion sliced into thin strips
  • 6 crimini mushrooms sliced
  • 3 ounces Halloumi cheese
  • 5 cups baby spinach
  • 2 hard boiled eggs peeled, sliced in half or chopped
  1. To make the dressing, combine all of the ingredients in a jar. Cover and shake well. Set aside.

  2. Cook the bacon in the microwave for about 3-4 minutes or until crisp. Set aside to cool. Crumble the bacon when it is cool enough to handle.

  3. Heat the oil in a nonstick frying pan over medium-high heat. Add the onions and let them cook until wilted.

  4. Add the mushrooms to the pan with the onions. Reduce the heat to medium, and let the vegetables cook until the onions are golden brown and caramelized. Stir the vegetables occasionally.

  5. When the onions and mushrooms are cooked, move them to the sides of the pan, and add the cheese in the middle. Turn the heat up a bit and let the cheese cook for about 3 minutes on each side. It should be just lightly golden brown and starting to melt.

  6. While the cheese is grilling, add the spinach to a large mixing bowl and toss it with as much of the dressing as needed. You may have dressing leftover. 

  7. Remove the pan from the stove, and add the dressed spinach. Toss everything in the pan, or if preferred, add everything back to the mixing bowl and toss to combine with the dressing.

  8. Garnish the warm salad with the crumbled bacon and sliced/chopped eggs.


To pasta or not to pasta....

Posted on December 12

No doubt most of us crave pasta. There are plenty of healthier versions today that contain more protein and fiber.

1. Lentil Pasta: 20 grams of protein and 11 grams of fiber
2. Quinoa Pasta: 20 grams of protein and 6 grams of fiber
3. Chick Pea Pasta: 25 grams of protein and 13 grams of fiber

If you looking to slash over all calories after the holidays, than focus on Miracle Noodles or spaghetti squash.

How to Make Crock-Pot Rotisserie Chicken

Posted on December 04


4 pounds organic free range broiler chicken
2 tablespoons paprika
1 tablespoon onion powder
2 tablespoons garlic powder
2 tablespoons olive oil
1 1/2 teaspoon fine sea salt
1/2 teaspoon black pepper
1/2 teaspoon cayenne pepper
2 large onions cut in half


-Pat chicken completely dry with paper towels, and then truss with or without string, as it will prevent the chicken from falling apart in the crockpot.

-Combine the remaining ingredients together in a small bowl until it forms a paste.

-Rub the paste all over the chicken, including the inside.

-Place the onion halves in the bottom of the crockpot to create a rack for the chicken to sit on.

-Place the chicken in the crockpot, breast side up.

-Cover and cook on low for eight to nine hours.

-Carefully remove from the slow cooker and place on a baking sheet. Cook for five to seven minutes in a 450-degree F oven to crisp the skin, but watch the chicken carefully to prevent burning.


21 Ways to Fall Asleep Naturally

Posted on November 29
1. Create a consistent sleeping pattern by going to bed and getting up at the same time throughout the week, including on weekends
2. Make sure your bedroom is as dark as possible. If you don’t have blackout shades, use an eye mask
3. Avoid taking naps during the day or too close to bedtime
4. Exercise regularly
5. Minimize cellphone use and use of other blue light-emitting devices
6. Read a book to relax before bed
7. Avoid caffeine and other stimulants at least four hours before bed
8. Meditate or practice mindfulness on a daily basis
9. “Count sheep” by slowly counting downward from 100 to zero
10. Avoid eating at least three hours before bedtime
11. Lower the temperature in your bedroom; an ideal temperature for sleeping is around 65 degrees F.
12. Use aromatherapy; lavender is relaxing and may help induce sleep
13. Find your most comfortable sleeping position. While most prefer side sleeping, try sleeping in a neutral position — on your back with a pillow supporting your neck, not your head.
14. Listen to relaxing music before bed
15. Don’t wait to use the bathroom; while it may seem distracting to get out of bed to pee, trying to hold it will simply disrupt your sleep later
16. Take a hot shower or bath before bed
17. Avoid e-books, as the blue light from the screen will impede melatonin release
18. Try a melatonin supplement. Another, perhaps even more effective alternative is 5-HTP, which is a precursor to both serotonin and melatonin. This is often a superior approach to using melatonin. In one study, an amino acid preparation containing both GABA (a calming neurotransmitter) and 5-HTP reduced time to fall asleep, increased the duration of sleep and improved sleep quality
19. Invest in a comfortable mattress. To this, I would add the suggestion to look for a chemical-free mattress to avoid exposure to flame retardant chemicals
20. Minimize noise; use ear plugs if environmental noise is unavoidable
21. Avoid alcohol

It is easier to eat healthy when there is minimal "junk" food in the house than to try and resist it ...

Posted on November 28

6 Tricks for Avoiding Acid Reflux on Thanksgiving

Posted on November 19
If you're prone to acid indigestion, acid reflux or just general "dyspepsia" from time to time, consider some of the following suggestions to plan for a delicious Thanksgiving meal, minus the side of raging acid indigestion.
1. Don't skip breakfast on Thanksgiving day.
While some people like to skip breakfast to "save room" (or calories) in anticipation of a big meal later, this strategy can backfire. An empty, over-hungry stomach is a very acid stomach, and it can create a conflagration of gas and bloating when all that stomach acid finally encounters some food. Arriving at the table famished also makes you more prone to eat quickly and excessively (even by Thanksgiving standards), making post-meal reflux more likely.
2. Make the Thanksgiving meal lunch or "linner."
Planning for the large Thanksgiving meal somewhere in the noon to 3 p.m. range has a few advantages. It gives your stomach hours before bedtime to empty itself, making overnight reflux less likely than if you had the big meal at 6 p.m. or 7 p.m. followed by dessert in short order. It enables you to take a break for a few hours before having dessert, once again allowing for a substantial degree of stomach emptying before piling on more volume. Those few hours will help your brain and digestive system get their signals straight in terms of how much is enough and how much is too much, and you may be better equipped to know when the line is about to be crossed from full to "uh-oh."
3. Take an (upright) breather before dessert.
If the Thanksgiving meal finishes between 1 p.m. and 4 p.m., it gives you plenty of time to take a lengthy break before serving dessert. Stand up. Help clear the table and wash the dishes. Take your conversation outside, and go for a leisurely walk. If you do choose to sit around inside and schmooze or watch football, be mindful of sitting upright rather than reclining on the couch or slumping in the easy chair. Instead, stand up or at least pull up a chair with an upright back. Gravity is your friend when it comes to keeping stomach contents moving in a one-way direction. Then, plan to reconvene for dessert about three to four hours after the main meal – say, between 5 p.m. and 7 p.m.
4. Call it quits after dessert.
You'll want to take your last bite of food somewhere in the 6 p.m. to 8 p.m. range. Timing your meal schedule like this allows ample stomach emptying time both after the big meal and before bedtime, which should be at least a full three hours after your last bite and ideally four (or more!). Once dessert is done, make an effort to call it quits with eating or drinking anything other than water (or a TUMS). Do what you have to do to prevent yourself from wandering into the kitchen to pick at the turkey carcass, finish off stray pie crusts from the kids' plates or squeeze in one last mouthful of stuffing. Brush your teeth, rinse with mouthwash or drink a cup of herbal tea and remind yourself that all of those leftovers will still be there to enjoy tomorrow.
5. Switch to non-alcoholic beverages after the main meal.
Beer, wine and other festive drinks are part of many people's Thanksgiving traditions. But since both alcohol and fat relax the round muscle that separates your stomach and esophagus so that stomach contents can easily travel backward, drinking too much alcohol after a large, higher-fat meal is a recipe for reflux. You're far more likely to get away with a few drinks before or during the main meal – even if it's a large one – if you quit early and while you're ahead. Sitting around drinking beer after beer while watching football for hours after the meal and up until bedtime is flirting with an overnight reflux disaster.
6. Have a plan B.
Even if you don't regularly use antacids or acid-reducing medications, you might consider having some on hand for just this one day. It's never a terrible idea to pop an over-the-counter H2 blocker medication (like Zantac or Pepcid) about an hour before bed as a backup. It won't stop you from having reflux if you've gone rogue and defied my meal timing suggestions, but it will reduce the acidity of any reflux you still may experience, and in so doing, reduce the severity of the pain.

Holiday Recipes...

Posted on November 14

Common Reasons for Having Diarrhea

Posted on November 13
(It is more common than you think and should always be properly diagnosed)
1. Gastrointestinal (GI) tract infections — This can be caused by bacteria, viruses and parasitic organisms. Acute diarrhea is frequently due to E. coli, Salmonella, Shigella and Campylobacter infection.
These microbes usually spread through contaminated food and water, typically affecting areas where there is inadequate sanitation and poor hygiene.
2. Digestive disorders — The most common causes of chronic diarrhea are irritable bowel syndrome (IBS), celiac disease and diverticular disease.
It can also develop because of inflammatory bowel disease (IBD), which includes Crohn’s disease and ulcerative colitis.
3. Medications — Antibiotics can cause diarrhea by disturbing the natural balance of bacteria in your gut.
In some cases, excessive antibiotic intake may lead to a Clostridium difficile bacterial infection and trigger diarrhea.
4. Certain foods — Some people have difficulty digesting particular foods. For example, a person with lactose intolerance may get diarrhea after consuming dairy products.
Other foods that can cause diarrhea are gluten, wheat, and spicy or fatty foods.
5. Stress — Just like your brain, the gut is home to nerves. The brain can impact what’s going on in the gastrointestinal tract, and vice versa.
Gut spasms may occur as well because of stress. Widespread spasms lead to frequent colon contraction, and ultimately cause the body to expel loose and watery stool.
6. Coffee — Caffeinated drinks like coffee can cause diarrhea because of their laxative potential.
Caffeine stimulates muscle contraction in the large intestines. Plus, coffee’s acidic nature also causes an increase in the production of bile acids in the liver.
Although bile is stored in the gall bladder, coffee can prompt the organ to release bile in the intestines and cause diarrhea.
Decaffeinated drinks are not a good option either. As the International Foundation for Functional Gastrointestinal Disorders reiterates, some chemicals in decaffeinated drinks may cause your stools to loosen too.

Cajun Cauliflower Dirty Rice Recipe

Posted on November 12


For the Cajun seasoning:
1 teaspoon paprika
1 teaspoon dried thyme
1 teaspoon dried oregano
1/2 teaspoon sea salt
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper

For the dirty rice:
1/2 pound organic grass fed ground beef
1 tablespoon ghee or organic butter
1/2 cup green bell pepper, finely chopped
1/3 cup sweet white onion, chopped
1/2 cup beef stock
3 cups cauliflower rice
1/2 cup celery


1. Stir together the ingredients for the Cajun seasoning in a small bowl.

2. In a skillet over medium heat, brown ground beef for five minutes. Use a spatula to break up the beef into crumbles.

3. Stir in ghee/butter, chopped bell peppers, onion and celery and continue to cook for seven minutes longer.

4. Add beef stock to the skillet and stir in cauliflower rice and Cajun seasoning. Cook five minutes, stirring occasionally until cauliflower is softened. Serve hot.


Holiday Traveling...

Posted on November 07

As the holidays approach, one area of concern may be how to eat healthy while traveling. Be prepared by bringing your own snacks while traveling by car or plane. Try some of the following suggestions this holiday season.....

1. Nuts

2. Bars (Kind, RX, Health Warrior or Paleo)

3. Fruit with a to-go packet of natural peanut butter

4. An RTD (Ready To Drink protein shake) that you can pour over ice

5. A packet of protein powder that you can shake into a bottle of water

6. Raw veggies like carrots and snap peas

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