Worst Ingredients.....

Posted on April 08

Friday Funny....

Posted on April 05

How is Cassava Flour Made and Used?

Posted on April 02

Native to South America, cassava is heavily relied upon as an energy source in Sub-Saharan Africa. Becoming a popular gluten-free flour alternative and thickener, cassava flour (aka tapioca flour) is made
from the starchy root of the yuca plant. It is not refined; the whole root is used to make flour. Use caution if attempting to make your own cassava flour and never eat raw cassava: It contains a compound that produces cyanide, which is eliminated when cooked.

Popular among paleo diet followers, cassava flour can be found in the baking or glutenfree sections of the grocery store. Compared to whole-wheat flour, cassava flour is more expensive at about $9 to $10 per pound. Cassava flour can be substituted 1:1 in recipes calling for wheat flour.

How is Cassava Flour Made and Used?

"Meat-Light" Day....

Posted on April 02

Taking meat out of the equation does not mean the body must be deprived of protein, which is required for muscle growth and recovery. Incorporating these meatless protein heavyweights into a “meat-light” day makes reaching your quota a cinch.

Hemp seeds. 1⁄4 cup = 11 grams (g) protein
Quinoa. 1 cup cooked = 8 g protein
Edamame. 1 cup = 17 g protein
Tofu. 3 ounces = 9 g protein
Lentils. 1 cup = 18 g protein
Kidney beans. 1 cup = 13 g protein
Low-fat, plain Greek yogurt. 6 ounces = 18 g protein
Eggs. 2 large = 12 g protein

10 Minute Cashew Chicken

Posted on March 28

Main Ingredients

2 lbs . skinless, boneless chicken breast, cut into thin bite size pieces

1/4 cup light soy sauce

1 tbsp. brown sugar

1 tbsp. honey

1 clove garlic, minced

1 tbsp. ginger, minced

2 tbsp. rice wine vinegar

2 tbsp. cornstarch

2 tbsp. sesame oil, separated

1/2 tsp. chinese five spice

2 bell peppers, sliced

1/2 tsp. red pepper flakes

1 tsp. ground black pepper

1 cup whole, unsalted cashews

3 tbsp. ketchup


1. Sauce: Combine 1 tbsp sesame oil, soy sauce, ketchup, vinegar, brown sugar, honey, ginger, garlic, five spice, and red pepper flakes into a medium-size bowl. Whisk until combined and set aside for later.

2. Mix 1 tbsp. corn starch, salt, and ground black pepper together in a small bowl. Place the bite size pieces of chicken into a bag or bowl and cover with cornstarch mixture. Mix the chicken around until it is fully coated. Add another tablespoon of cornstarch if needed.

3. Turn the stove on to medium-high heat and add 1 tbsp. sesame oil to wok. Once the oil is heated add in the chicken and sear for 1-2 minutes. Stir the pot for consistent cooking. Pour the sauce over the chicken and cook for 3-5 minutes until all the chicken is fully cooked. Add in the bell peppers and cashews and cook for another 2 minutes. Stir frequently until fully mixed.

4. Enjoy with a side of cauliflower rice, steamed broccoli or quinoa.

If you don't have light soy sauce you can reduce the amount you use and if you don't have rice wine vinegar you can use apple cider vinegar.


Spicy Avocado Snack

Posted on March 26


1 ripe, fresh avocado, halved, pitted, peeled and sliced
1 to 2 Tbsp. hot sauce
salt and pepper, to taste


Gently mash avocado with a fork while still in the peel until smooth. Drizzle with hot sauce. Serve with pre-cut vegetables such as carrots and snap peas.

IMG 4052

Friday Funny.... so true ....

Posted on March 22

5 Amazing Health Benefits of Stone Fruits

Posted on March 19

Nothing says summer like sweet, juicy stone fruits. From peaches and cherries to plums and mangoes, these mouth-watering fruits can turn any meal into a sweet treat. Best of all, you can feel good about eating them since they pack a serious nutrient punch.

Indeed, stone fruits are rich in inflammation-fighting phytonutrients, which can help protect your health and even fight the signs of aging. Fun fact: They're also what give stone fruits their vibrant yellow, orange, red, and purple hues.

But what is a stone fruit, exactly? Stone fruits get their name from the fact that they all have a pit (or stone) in the center. Another fun fact: The stone itself isn’t a seed. The fruit’s seed is inside the stone. Most stone fruits are at their peak during the summer, but frozen options are available year-round.
The health benefits of stone fruits

They help lower your blood pressure

Stone fruits aren’t as potassium-rich as bananas, but since most Americans struggle to get the recommended 4,700 milligrams per day, every little bit you can get makes a difference, especially if you’re trying to lower your blood pressure. The mineral plays a key role in promoting healthy blood pressure levels by relaxing blood vessels and helping the body get rid of excess sodium.

They keep your weight in check

Sugary cravings standing in the way of your weight loss goals? Stone fruits are naturally sweet, but they also happen to be pretty low in calories. (Most have between 75 and 100 calories per serving.) So having a nectarine or a bowl of cherries instead of cookies or candy just might hit the spot—without wrecking your diet. Case in point? You could have four medium peaches for the same calories as a 1.5-ounce chocolate bar.

Stone fruits are also a good source of fiber. You’ll get around three grams of fiber from a cup of cherries or a large nectarine. That’s important, since fiber is key for filling you up and helping you keep your weight in check. Roughage plays an important role in improving your cholesterol and lowering your risk for heart disease, stroke and type 2 diabetes.

They boost your eye health

Apricots and mangoes serve up beta-carotene, a form of vitamin A that plays an essential role in eye health. It’s been shown to absorb damaging blue light that enters the eye from computers and cell phones.You’ll get around half of the amount of vitamin A you’ll need in a day from just half a cup of fresh apricots.

They stave off disease

Cherries and plums are rich in anthocyanins, disease-fighting flavonoids found in dark red, purple and blue fruits and veggies. Evidence suggests that anthocyanins may offer protection against cancer, heart disease, diabetes and cognitive decline.

They improve your skin

Peaches and nectarines are packed with vitamin C, which helps prevent cell damage and aids in the production of skin-smoothing collagen. You’ll get around 15 percent of your daily vitamin C from a large peach and around 10 percent from a large nectarine.
3 ways to eat stone fruits

A perfectly ripe peach or plum is pretty darn satisfying all on its own. But you can do more with stone fruits than just eat them out of hand. Some ideas:

Grill them. Halved and pitted peaches, plums, apricots, and nectarines are firm, so they hold their shape even under high heat. Try serving them in a side salad with grilled steak, chicken or pork chops or blend them into a smoothie with Greek yogurt for a filling treat.

Roast them. Toss halved or chopped pitted stone fruit on a baking sheet, drizzle them with some olive oil and roast until soft, juicy and caramelized. Toss them in a salad or stir them into cottage cheese or plain yogurt.

Add them to salsa or guac. Diced peaches or pitted cherries lend a sweet contrast to zesty salsas.


Blueberry Smoothie...

Posted on March 13

Do you find it difficult to drink a cold smoothie when it is chilly outside? Add some festive spices like nutmeg, cardamom and cinnamon to warm up the taste.


½ cup frozen Blueberries
¾ cup plain kefir or (non dairy) yogurt
½ cup baby spinach
½ cup cucumber chopped
¼ teaspoon grated ginger
2 tablespoons unsweetened shredded coconut
¼ teaspoon ground cinnamon
1/8 teaspoon ground cardamom
¼ teaspoon ground nutmeg
Optional: dash of vanilla extract


Place all ingredients in blender or vitamix and blend until smooth. Enjoy!


Ingredient Lists...

Posted on March 05

I can not stress enough that we all need to read every ingredient list and not fall for the "healthy" advertising on the front of packages. If you do not recognize an ingredient, it is likely a chemical. For example, most cereals end with two ingredients.. BHA and BHT. Both of these are highly toxic chemicals to simply give food shelf life.
With that said, not every unknown ingredient is highly toxic, for example, inulin. Inulin is actually a fiber that is good for gut health!

IMG 0692

Request Appointment

Fill out form below or call 480-540-7865