Pan-Seared Salmon with Cranberry-Fig Sauce

Posted on December 19

All you need:

1 tablespoon butter
1 tablespoon olive oil
4 (6-8 oz.) salmon filets, skin removed
Salt, to taste
1/2 sweet onion, sliced
1 cup fresh cranberries
1/4 cup balsamic vinegar
Zest and juice of 1 orange
2 tablespoons fig preserves
2 teaspoons fresh rosemary leaves

All you do:

1. Melt butter and olive oil in a large skillet over medium-high heat. Season salmon filets with salt and place in the hot pan. Cook for 4 minutes per side, or until golden brown and flaky. Transfer to a plate.
2. Add onion and cranberries to the same pan and saute until the cranberries start to pop, about 5 minutes. Add balsamic vinegar, orange zest/juice and fig preserves and cook for 2 minutes longer.
3. Finish the sauce with fresh rosemary. Spoon sauce over each salmon filet and serve.

During the holidays, I like to buy several bags of fresh cranberries to throw in my freezer so I can enjoy them through out the year.

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Posted on December 16
Impossible Foods company produces the Impossible Burger, with promises impossible to keep, including that their product is a vegetable-based, healthy alternative to beef and that it’s safer for the environment.
Impossible fake meat is different from a vegetarian-based food product as it is highly processed with soy protein concentrate, coconut and sunflower oils and 16 additional ingredients that are not real food.
Impossible uses genetically engineered yeast to produce "heme" used for the "blood" in the burger. The research provided by the company to the FDA was inadequate, could not establish safety and did not assess allergic potential.
Fake meat companies claim the product is sustainable and has less impact on the environment, yet the life cycle assessment company Quantis found regeneratively farmed beef produces negative emissions compared to CAFOs and soy-based fake meat.

Post Holiday Crash....

Posted on December 12
It's more than likely during the 10 to 14 days of the holiday season with Christmas and New Year's we tend to go overboard even in the best sense -- overeating, overdrinking and not sleeping enough -- that all sets the stage for the post-holiday crash.
That's powerful right? It confirms the impact that nutrition, dehydration and lack of rest have on our mental/emotional health and sense of well being. You can still choose to do all of those things, but maybe now you do them a little more mindfully. Have the pumpkin pie, but maybe skip the extra serving of mashed potatoes and gravy. Or maybe you put some practices in place to help you recover- a short fast/cleanse, gentle exercise or clean eating
Here's what I've been doing since Thanksgiving:
Getting to the gym. Lifting fixes darn near everything, right?!
Taking my supplements like a good patient. I've been super regimented with taking my supplements to support my thyroid and adrenals, both of which tend to take a hit during the holidays.
Sleeping like life itself depends on it, because it kind of does! I feel my best with 8-9 hrs, but I make sure I at least get 7, no exceptions.
Drinking adequate water. I'm usually pretty good with my water intake, but I've been extra mindful to make sure I'm meeting my goals. A good rule of thumb for water intake is about 1/2 your body weight in oz. For example, a 200-lb person needs a minimum of 100 oz daily.
Holding boundaries. This is huge. During the holidays it is easy to get swept up in attending a ton of holiday parties and other events that drain your time and energy. Pick and choose those events which serve you and say "no" to anything that gives you anxiety.

Here are 10 strategies for eating soup for weight loss:

Posted on December 11

Avoid creamy soups.
Opt for clear and broth-based soups.
Load up your soups with non-starchy vegetables.
Go easy on starchy vegetables.
Try vegetable soup, which is full of nutrients and fiber.
Consider soup for a snack or an appetizer.
Try one of an array of bean soups.
Dig into tasty, healthy chili.
Enjoy the benefits of topping soup with avocado.
Prepare chicken (zucchini) noodle soup.

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Low Carb Apple Muffins (Keto/Paleo)

Posted on December 10

Recipe Revision

I previously posted a low carb blueberry muffin recipe. This time I substituted apple for the berries and dumped in a lot of apple pie spice and extra cinnamon and they came out more moist and flavorful! I will be making these for a holiday brunch but I also like to keep some around in place of desserts or an afternoon treat.


2 cups blanched almond flour
1/2 cup coconut flour
1/2 cup of granulated monk fruit (granulated xylitol or stevia)
1 1/2 tsp gluten free baking powder
1/4 tsp sea salt
1/3 cup butter (measure sold, then melt)
1/3 cup unsweetened almond milk
3 large eggs
1 tsp vanilla extract
2-3 TBSP apple pie spice + extra cinnamon to taste
1 medium apple (chopped into small pieces)


1. Preheat oven to 350 degrees. Line muffin pan with 12 muffin liners.

2. In a large bowl, stir together the flours, sweetener, apple pie spice, cinnamon, baking powder and sea salt.

3. Mix in melted butter, almond milk, eggs and vanilla. Then fold in apple.

4. Evenly fill the 12 muffin cups and bake for 25 minutes.

I chose to use a bit of the coconut flour as it adds more sweetness to the muffin, but I did not like it when I used 100% coconut flour. You can also use coconut oil instead of butter, but it is a bit more "greasy".

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Goat Cheese-Stuffed Dates

Posted on December 06

Do you need to bring an appetizer to a holiday party? Impress with this sweet and savory appetizer.


5 ounces goat cheese, room temperature
2 tablespoons fresh rosemary, stem removed, chopped
3 tablespoons pomegranate arils
¼ teaspoon black pepper
9 medjool dates
2 tablespoons unsalted shelled pistachios, chopped


In a small mixing bowl, combine goat cheese, rosemary, pomegranate arils and black pepper.
Use a fork to mix well, then set aside.
Cut each date in half lengthwise and remove the pit.
Place a heaping teaspoon of goat cheese mixture in each date half.
Place stuffed date halves on a serving platter and sprinkle with chopped pistachios.

Cooking note: If not serving immediately, store in refrigerator but allow to soften at room temperature 5 to 10 minutes before serving.

SERVING SIZE: 3 stuffed date halves

NUTRITION PER SERVING: 159 calories, 6g total fat, 23g carbohydrate, 3g fiber, 5g protein

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Wishing you and your family a healthy and happy holiday.....

Posted on November 28

Recipes for the Holidays.....

Posted on November 25

What is the easiest tool to use to prevent holiday weight gain?

Posted on November 25

Food journaling is a huge, evidence based, validated tool for helping people recognize and re-calibrate their physical hunger and fullness cues.

The act of writing down every thing you eat will keep you aware and thinking about why you are eating. Ask your self a simple question... why am I eating? Am I hungry, bored, stressed, lonely or depressed?

An honest look at why you are eating can help you to maintain your weight through the holiday season.

Friday Funny....

Posted on November 22

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