Purcellmdical

Our Apothe’Kary is open and ready to serve all your health needs inside & out. From supplements to skincare and everything in between we have the best, researched evidence based, and sourced products and team of highly skilled Master Estheticians Not to mention the best weight-loss and longevity Physician in the state!
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Summer prepping my glasses for me to treat my next lucky client.
Yes she looks amazing.
Yes I manage her skin/nutrition, and Dr. Purcell manages her health & wellness.
Yes she has amazing genetics, but she/we have loads of control on how we age intrinsically (inside) and extrinsically (outside).
Our approach is evidence based and our programs are easy, efficient, and sustainable.
Love yourself and message me for a complimentary skin & wellness consultation.
PurcellMD Medical Weight-Loss + Fitness
Ageless Skin Science + Anti-Aging Health
We aren’t new- we are next level.
Self-care is a superpower!
Remote clients welcomed.
We effectively care for clients all over the country.

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Life is Milaniful
Low to No Carb Cooking

Let’s Taco About Some Good Soup
Ingredients
2 pounds ground lean beef, Chicken, Tofu, Or Veggie Variety of your choice(Choose preferred protein or veggies)
2 tbsp avocado oil
2 tbsp chopped white or yellow onion
One chopped green onion
1 tsp chili powder
¼ tsp red pepper flake or two shakes of hot sauce of choice
1 tsp dried oregano
½ tsp paprika
2 tbsp ground cumin
½ red bell pepper, diced
½ green bell pepper, diced
1 (14.5 oz) can diced tomatoes
1 can (4 oz) diced green chiles
4 cups bone or veggie broth of choice
¼ cup heavy cream
1 block of softened cream cheese
salt, black pepper to taste
1 avocado sliced
1 sliced or diced jalapeno (if desired)
1 bunch of chopped fresh cilantro
2 cups shredded cheese of choice

Instructions
1 In a large pan heat the avocado oil over medium heat.
2 Add the protein of choice or veggies breaking up the pieces with a wooden spoon, and cook until brown(if veggies about a minute and a half), about 10 minutes.
3 Transfer the beef in a crock pot.
4 Add the chopped onion, chili powder, red pepper flakes, dried oregano, paprika, ground cumin, bell peppers, diced tomatoes, diced green chiles and broth.
5 Mix to combine.
6 Cover with a lid and slow cook on low for 4 hours.
7 Heat cream cheese and heavy cream in sauce pan until melted and bubbling the remove crock pot lid and stir in the cream cheese/heavy cream mixture and add 3/4 of cilantro.
8 Cook for additional 20 minutes.
9 Season with salt & black pepper to taste and mix in 1 cup of shredded cheese.(Add any of the neither seasonings as week to preferred taste)
10 Divide the soup between bowls and serve topped with diced avocado(pictured sliced but diced is much better) shredded cheese of choice, dollop of sour cream, a green slice or diced jalapeños and sprinkle of green onion and fresh cilantro.

Serving Size:1 (Values below based on ground beef. total will vary based on protein choice or if veggies only. Please use your guide of choice to determine values based on your choices)�Carbohydrates:�5g�Fat:�27g (can add more avocado oil to crock pot to increase fat 1TBSP = 14g)�Protein:�25g

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Optimized Health + Ideal Self.

Love a Burger but don’t want all the carbs....Wrap it or bowl it baby!
Iceberg lettuce is a crunchy, carb free alternative that rocks anything you use it for.
Ingredients
5 cups diced or sliced of purple, white or yellow onion (about 3-5 small onions depending on if you make grilled onions 5 if you are.)
Note- purple onion are best eaten fresh not grilled in this case.
3 tablespoons avocado oil (for Onions)
2 teaspoons salt- kosher is fine but I prefer Himalayan (for ground meat & Onions)
1 cup Best Foods mayonnaise- or Mayo of your choice. Let’s not war here....you know BF is the Beat it says it in the name 😂
1/4 cup Heinz Ketchup if you want the best or you can use whatever you line or “the rest” 😂
Kidding-not kidding.
1 tablespoon of Dijon mustard
1 teaspoon chili powder
1 teaspoon garlic powder
1/4 cup dill relish or shredded dill pickle.
2 tablespoons grated onion
Splash of hot sauce of your choice- not my area so no biases here.
3 grinds on the pepper mill of freshly ground pepper
2 pounds ground beef, chicken, bean patty, or tofu whatever rings your bell- formed into 8 quarter-pound, thin patties
8 teaspoons yellow mustard, such as French’s which IMO is the best.
1 head iceberg lettuce, outermost leaves only (2-3 per burger) (for Burger)
1 beefsteak tomato, sliced 1/4-inch thick (for Burger)
6 sliced dill pickles, or more if desired (for Burger)
2 turns on the pepper mill of freshly ground black pepper (for Burger)

Directions
Grill the Burgers. Preheat your grill, griddle, or skillet to high heat.
Very partial to cast iron as it makes a great burger crust but use what you like.
While grill or pan m heats up, brush one side of each patty with about 1 teaspoon of yellow mustard then generously season both sides of each beef patty with kosher salt and freshly ground black pepper.

Mix remaining wet ingredients with remaining dry ingredients to taste for you burger wrap or bowl sauce.

Whether you choose grill or pan cook the burgers for about 4 minutes on each side for a medium-well burger- 5 minutes each side for well done.
I recommend you eat meat well done for safety reasons, but it’s your preference.
Burger options:
Burger Bowl-
Place patty in the bowl cover with all sauces and a little more salt and peppers and layer listed condiments on and knife and for it.

Lettuce Wrap Burger-
Use the lettuce leaves as more of a wrap instead of a bun and top generously with onion, tomato, pickles, caramelized or raw onions, and sauce.

Want carmelized onions or sautéed mushrooms?
Onions-
Heat the avocado oil in a saucepan over low heat. Slow (about 30-45 minutes) and low for sweet carmelized or quick and high for softened but savory.
Mushrooms-
Heat the avocado oil in a saucepan over low heat sauté for about 20-25 minutes....add a solace if A1 stark sauce for over the top flavor.
Macros-
Beef
Fat-40g
Protein-58
Carbs-less than 5G depending on how much lettuce and Ketcup you actually use.
Look up the numbers for whatever protein you choose by searching....
Nutritional data of(fill in protein name here)
Now go nom!
💫💙💚Mayor

Need help with or have questions about macros and food prep, etc.?
Email us [email protected]

Here is a versatile style of cooking that I love...sheet pans!
So easy, so fast, so delish!
You can use any ingredients and either do sections individually across the sheet and season each section based on your meal selection, or go free form and mix up all the flavors.
Major perks...
I mean...total yum.
They take less than 15 minutes to make.
You can make them up in advance.
Clean up is a pan not pans....✨
You can you do any version you like this recipe is for Salmon & Asparagus.
Although I am not a fish fan- many others are, and this meal is both healthy and low carb.
Give it a go any level Chef can do this and you’ll love it- you’re welcome!
Mayor 💙💚💫
Salmon & Asparagus Sheet Pan Dinner
Ingredient Checklist
½ tablespoon grated garlic
1 teaspoon grated lemon zest
1 tablespoon lemon juice
1 pound center-cut salmon fillet, preferably wild, cut into 4 portions
1 pound fresh asparagus, trimmed
½ teaspoon salt
½ teaspoon ground pepper
3 tablespoons butter
1 tablespoon extra-virgin olive oil
Directions:
Step 1
Preheat oven to 375 degrees F. Coat a large rimmed baking sheet with cooking spray.
Step 2
Place salmon on one side of the prepared baking sheet and asparagus on the other. Sprinkle the salmon and asparagus with salt and pepper.
Step 3
Heat butter, oil, garlic, lemon zest and lemon juice in a small skillet over medium heat until the butter is melted. Drizzle the butter mixture over the salmon and asparagus. Bake until the salmon is cooked through and the asparagus is just tender, 12 to 15 minutes.
Macros
Serving Size: 1 Piece Salmon & About 5 Spears Asparagus
Per Serving:
Protein 25.4g
Carbs 5.6g
Fat 27.9 g

2021 may bring and stay healthy- both mentally and physically.
1. Acknowledge the reality of our individual current circumstances and develop adaption strategies. This is knowing where you are and also where you want to be.
Developing and executing steps to make it happen. It all starts with a plan! Fail to plan-plan to fail.
Example: Make a schedule/calendar of event with expectations of accomplishments on a time line....like...
Sunday morning grocery shopping at 9am.
10:30 am food prep for the week etc.
11 am walk with with family ....you get it.
2. Control what you can and ignore what you can’t. The biggest hurdle for most of us is is! Literally get out of your own way. Stop with the negativity or self- defeatism.... ignore these detractors and don’t let them in.
Call for a Full Stop! Whatever works for you just don’t let negativity in and dominate your thoughts.
For me I use visualization....
I see a huge and illuminated keyboard in my mind- all keys are green but one ...the delete button is red. When a negative thought creeps in I hit the red delete button and move on.
I also make certain my internal dialogue is positive.
I must say at least 20 times a day
“My shizzz rocks- there’s nothing that I can’’t handle”.
Find what process works for you and execute.
3. Self-Care & Decompression for your, spirit, mind & body. Whatever works- positive affirmations, nostalgic movies, music, yoga, resistant training, running, nutrition, supplementation, sexual self love, reading, writing, hot baths, praying, meditation, walks in the woods; whatever works....take some “you” time and love on your mind, soul, and body.
Reinvigorate yourself. When you thrive your environment elevates and it helps others thrive too.
But remember ....
strategize and plan or it’s counterintuitive to your intention.
4. Lean into, and/or develop a village. Everyone needs to have a person/people that they can trust to handle verbal decompression which often comes out as anger, with many words words that rhyme with duck and pit and you must have the right person/people that can understand and weather that moment- but can also offer just listening, wisdom, or a WTH course correction- whatever the moment calls for.
5. Mix it up.... so maybe it isn’t what we’re used to, so adapt and make a new normal that includes accomplishment, fulfillment, happiness, laughter, nurturing for yourself, your family and everyone in your microcosm. Create your reality!
Adaptation is having a good balance IQ and EQ that helps keep you whole, intact, happy, purposeful.
None of this is is possible without developing a healthy, strong EQ- so flex it!
If you believe it- You’ll achieve it.
P.S.
You’re welcome for the nautical analogies 😂
🛳⚓️🌊 I was watching The Meg prior to writing this so Ocean on the brain 😂.
Whatever it brings... kick today’s six- you rock!
💚💫
Mayor- PMD

Chicken Salad Lettuce Cups or Wraps
Easy, peasy delicious!
Chicken, Mayo, your fav seasoning, (I use lemon pepper, garlic powder titch of salt)chopped onion, celery, cucumber and your fav nuts with a squeeze of lime and dash of yellow mustard!
Mix well and generously spoon into lettuce cups....I vacillate between iceberg and butter leaf.
Ba-Bam! Fuel time....💫❤️
Full of flavor and good fats, moderate proteins- very, very, low carb!
Need easier?
Rotisserie or canned chicken. If using canned- rinse well it can be a bit salty and careful when adding salt.
Store in fridge up to three days. Freezes well.
Need peasy?
As in more fats? Add one or two tablespoons(tbsp) of avocado oil ; every tbsp= 14grams of fat or more Mayo or get fancy and add a couple chopped hard boiled eggs or all of the above! This meal with the chicken, mayo and nuts is already a fat rock star but if you need more get creative.
Don’t like an ingredient?
Replace it with something you do or eliminate it.
Macros?....
You decide by the volume you make and the ingredients you choose. Look at the labeled fir micros by serving size of fat, protein, and carb content of each ingredient and do the corresponding math.
It’s simple and a great learning opportunity.
Once you know the macros you know them forever.
Need help with this or any other recipe or macro challenge?
Email Mayor at
[email protected]

Love Yourself & Someone You Love Enough
(No exclusion on qualifying couples)
Call or Text....360-951-6434

Mental so important.
Physical health so important!
They work synergistically!
Do it for your life.
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What I say is totally true. In life it’s all about stretching and avoiding contraction.