Healthy Sesame Chicken

Posted on July 26

Chicken Ingredients

1 pound boneless, skinless pasture-raised chicken breasts (cut into 1/2-inch strips)
2 tablespoons almond flour
1 pinch each of salt and freshly ground pepper
1 tablespoon coconut oil
Small bunch of spring onions (scallions), chopped

Sauce Ingredients

3 tablespoons organic soy sauce
2 tablespoons raw honey
1 teaspoon sriracha sauce (add more for a spicier flavor)
1 teaspoon fresh ginger, grated
1 clove garlic, minced
2 tablespoons sesame seeds, soaked overnight
1 tablespoon coconut oil (optional)


In a large bowl, combine the chicken, cornstarch and the pinch of salt and pepper.
Heat a large pan to high heat for at least two minutes. Add the coconut oil and chicken to the pan. Stir-fry the chicken for five to six minutes or until it is golden brown.
In a medium bowl, combine the soy sauce, honey, sriracha, ginger, garlic, sesame seeds and coconut oil. Add the mixture of the chicken and allow the sauce to simmer for three to four minutes or until thick and sticky.
Remove the chicken from the pan, then sprinkle with chopped spring onions.

Good Food....

Posted on July 24

Chia Seed Pudding with Blueberries

Posted on July 23

1 cup of any unsweetened non dairy milk
3-4 TBSP chia seeds
1/2 dropper of liquid stevia
1/4 cup blueberries

First, place the milk in a canning jar, then add the chia seeds and stevia. Shake well and let sit for a few minutes. Shake again until the seeds are evenly distributed in the milk. Place in the fridge over night. Add the blueberries and enjoy!


Cucumbers: Cool, Crisp and Refreshing

Posted on July 18

Peak cucumber season is mid-summer to early fall, but dark green slicing and hothouse cucumbers are available year-round.

In the Kitchen: Cucumbers are known for their refreshing crunch and cool, mild flavor that makes them versatile and great for pairing with many flavors and textures. For example, cucumbers balance spicy flavors and also provide textural contrast when paired with creamy foods such as avocado or hummus. While they’re most commonly eaten raw or pickled, cucumbers can be cooked. Sauté them as a side dish or toss into a stir-fry.

Cucumbers make a delicious side or snack. Eat them sliced on their own or with a healthful dip, or add them to salads and sandwiches for crunchy texture. Incorporate diced cucumber into salsa and grated cucumber in noodle dishes. Spiralize a cucumber for a pasta replacement. Fresh cucumber also makes a great addition to green juices and refreshing smoothies. Pickled cucumbers add a satisfying sour element to dishes, sauces and even drinks.

In the Clinic: Cucumbers offer a variety of nutrients. One cup of cucumber slices has about 15 calories and is a good source of vitamin K. Made up of about 95 percent water, cucumbers support hydration and provide satiety.

The fermentation process when pickling cucumbers creates beneficial probiotic bacteria. However, pickled cucumbers tend to be high in sodium, so eat them in moderation.

In Quantity: Whole, uncut cucumbers can be stored up to 10 days in the refrigerator. Cucumbers are sensitive to cold temperatures, which can cause pitting and decay or make them watery, so store cucumbers near the front of the refrigerator. Cucumbers that have been sliced should be wrapped and can be stored in the refrigerator for up to five days. Signs of spoilage include soft spots, sliminess and mold.


Rotisserie Chicken Summer Rolls

Posted on July 17

What you’ll need to make Rotisserie Chicken Summer Rolls:

Rotisserie Chicken
Rice Paper
Green Onions
Fresh Basil
Butter leaf lettuce

Add variety to your summer rolls by adding in avocado, microgreens, mint, Thai basil, ginger, shrimp, pork, etc.

How to make Summer Rolls:

Dip a sheet of rice paper (6-inch rounds) into a your bowl of lukewarm or cool water for 10-15 seconds then lay flat on a damp towel on top of a cutting board or firm surface.
Working on bottom third of rice paper, spread the butter lettuce on first followed by the pieced chicken and carrots. Fold up the bottom edge to cover so the edge of the rice paper hits the middle piece of the rice paper. Then, layer on the basil, green onion, cucumber, and more of the chicken mixture. Fold in the sides and gently, but tightly fold up until the roll is closed and snug.
Place the finished roll on a plate that is lined with a damp paper towel.
Continue with remaining ingredients, being sure not to place the finished summer rolls next to each other because they will stick.
To serve, cut each roll in half crosswise and serve with a peanut sauce or dressing of your choice.



Posted on July 15

Severe hypoglycemia is uncommon but incredibly important.
An acute episode of hypoglycemia can be a medical emergency, but there is much more controversy about the long-term consequences of episodes of severe hypoglycemia.

According to recent studies, participants with a severe hypoglycemic event had more substantial rates of cardiovascular disease, coronary heart disease, heart failure, atrial fibrillation, peripheral artery disease and all-cause mortality.

Blood sugar balance is not just about "diabetes" and weight control, it can affect many aspects of over all health.

Friday Funny....

Posted on July 05


Posted on July 01

Autumn's Gold

Posted on June 26

This is my new favorite bar. So far I know they are at Costco and on Amazon.
It has only 8 grams of net carbs and 22 grams of protein and fat. A well balanced and whole food snack bar!

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5 Tips for Eating Healthy on a Budget

Posted on June 25
1. Pay with cash—not credit
Many of us have gotten into the habit of swiping a card. So, imagine not being able to spend more than you have. If your budget is $60, take three crisp Andrew Jackson’s out of your wallet and leave your credit card at home.
2. Use the calculator on your phone to your budget’s advantage
Before you grab a shopping basket, go ahead and enter your spending limit into your smartphone’s calculator. Then, as you add each item to your cart, subtract its cost from the original number. When you hit zero, that’s game over. Seeing what’s left will caution you from adding those extras in and keeping with the essentials.
3. Split up expensive pantry staples over the course of several weeks
On the rare occasion when you run out of olive oil, almond butter and nuts in the same week, I recommend planning these restocks over the course of a month rather than purchasing them all at the same time. Coconut oil on the first Sunday of the month, protein powder on the second and so on.
4. Shop price per unit
Not every grocery store gives you this option (sorry, Trader Joe’s shoppers!), but the majority of national chains will list the price per unit on the tag sealed in plastic beneath a given food item. Many times, larger packages or containers are cheaper per serving, but this isn’t always the case. However, buying a huge crate of apples may save you a few cents per fruit, but consider whether you’ll eat them before they turn to mush. Getting a tub of yogurt, for example, may be cheaper but only if you eat at least half the container.
5. When things are on sale, buy them in bulk and freeze them
When one of your mainstays is on sale, that’s the perfect excuse to stock up. If it’s something perishable, just make sure to pop it into the freezer with a timestamp. That way, you can thaw and eat blueberries when your local store has hiked the prices way up....

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