Functional Health & Weight Loss-Lake Nona

Grilled Tomatoes

2 lbs tomatoes, semi-firm (Roma, Vine ripened, Better boy, Heirloom) 3-5 inches in diameter
2 tablespoons olive oil, more for finishing
2 tablespoons balsamic vinegar, no sugar added
2–4 garlic cloves, finely minced
2–3 tablespoons fresh oregano, chopped
1/2 teaspoon Himalayan sea salt, more for finishing
1 teaspoon pepper

1. Preheat the grill to medium-high heat. Clean and grease the grill well.

2. Remove the core of the tomatoes using a sharp knife. Cut in half. If using Romas, cut through the core. If using round tomatoes, cut perpendicular to the core.

3. Place tomatoes in a bowl. Stir olive oil, balsamic vinegar, minced garlic, oregano, salt and pepper together, and pour this over the tomatoes, gently mixing to coat well.

4. On a well-greased grill, place tomatoes open side down - and SAVE THE REMAINING MARINADE in the bowl. Cover and grill 5-7 minutes (longer if bigger) or until deep grill marks appear. Using a thin metal spatula, turn them over, continue grilling, covering, checking every few minutes, until they begin to soften. You want them to the point where they are softening, but not totally collapsing, so watch closely at the end.

5. If grilling multiple things, you can keep these warm in a 350F oven until ready to serve. If your tomatoes are particularly large the oven will continue to soften which can be a good thing.

6. When ready to serve, place tomatoes on a platter and pour any leftover marinade over the tomatoes, arranging the oregano so there is a little on each tomato. Drizzle with more olive oil if you like (I like) and sprinkle with salt (a flakey finishing salt is really nice here).

7. Serve warm or a room temp.

*Reference your nutrition guide for serving sizes*

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Dilly Cucumber Tomato Salad

1 small red onion or about 3/4 cup, thinly sliced
2 tablespoons apple cider vinegar
1/4 cup olive oil (good quality extra virgin)
1/2 teaspoon Himalayan sea salt
Pepper to taste
1 English cucumber, about 2 1/2 cups, cut into bite-sized chunks
2–3 small tomatoes, 2 1/2 cups, cut into bite-sized pieces (or sub cherry tomatoes)
1/4 cup fresh dill, chopped

1. In a medium bowl, mix together the red onion with red wine vinegar, olive oil, salt and pepper. Let this sit at least 5 minutes while you chop the cucumbers and tomatoes.

2. Add the remaining ingredients to the bowl - tomatoes, cucumbers, and dill. Mix and serve.

*Reference your nutrition guide for serving sizes*

As we move into monthly calls, join Dr. Pragati LIVE, Monday July 8th at 3:00pm MST/4:00pm CST/5:00pm EST as we discuss the topic "Sticking To Your Goals". Check your email for your dial in information.

*This interactive call plays a significant role on your journey to FAST, EFFECTIVE, and SUSTAINABLE weight loss. Become your own EXPERT on healthy living. DON'T MISS IT!*

This call is an opportunity to learn from nutrition therapy and integrative lifestyle coaching expert, Dr. Pragati. Each Monday Dr. Pragati will cover a new topic focusing on the emotional, behavioral, and psychological aspects of eating, nutrition, and activity patterns.

HOP ON THE PHONE TO LEARN SOMETHING NEW, ASK A QUESTION, AND BECOME A PART OF OUR GROWING COMMUNITY WHO ARE ALL UNCOVERING YOUR BEST YOU!

Meditation and mindfulness may reduce symptoms of post-traumatic stress disorder (PTSD). In one study in veterans, meditation was as helpful as prolonged exposure therapy, a widely accepted treatment for PTSD.

"Embrace the love you expend on others to circulate joy through your soul."

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Sunday Reset:

"Self-care is the number one solution to helping somebody else. If you are being good to yourself and your body and your psyche, that serves other people better, because you will grow strong enough to lift someone else up.”

How are you practicing self-care today?

Asian Chicken Meatball Soup

Chicken Meatballs:
1 pound ground chicken (or use ground turkey, beef)
1 1/4 teaspoons Himalayan sea salt
1–2 tablespoons fresh lemongrass, finely chopped
1 shallot, finely chopped
1 tablespoon grated ginger
2–3 garlic cloves – finely minced
3 scallions, very thinly sliced (separate white from green parts)
1 teaspoon jalapeno, very finely chopped ( optional)

Broth:
8 cups chicken broth or stock, organic if possible.
6 scallions, sliced, separating white parts from green (or sub leeks)
Pinch white pepper
Himalayan sea salt to taste
4–6 cups fresh greens or bok choy (baby spinach, arugula, asian greens)
Garnish- fresh herbs (cilantro, basil, scallions, chives, Italian parsley), fresh chili slices

1. Place ground chicken and the rest of the meatball ingredients – salt, lemongrass, shallot, ginger, garlic, green tops of scallions and jalapeño- into a medium bowl, and using wet hands, mix until combined well. Again, using wet hands, form into small cherry- walnut-sized balls ( .75 ounces) understanding they will swell in the broth (almost twice the size) and place on a parchment lined baking sheet. See notes.

2. Heat the broth or stock in a big pot and add the white parts of the scallions (or leeks). Bring to a gentle boil. Add a pinch of white pepper and salt to taste.

3. Gently drop the raw meatballs (serves 2) into the simmering broth.

4. Gently simmer the meatballs until cooked through about 5 minutes (they will take longer if frozen). Remember the smaller the meatballs, the faster they will cook. They will float when done, but best to always test one first.

5. During the last minute of cooking add the greens to the pot, so they wilt and become tender– but not too long that they lose their vibrant color. Toss in the fresh herbs and remaining scallions and serve immediately.

6. Divide among bowls, top with a few slices of fresh chilies for heat if you'd like.

*Reference your nutrition guide for serving sizes*

Tender-Crisp Roasted Asparagus

12–16 ounces fresh asparagus (pencil-thin)
1–2 tablespoons olive oil
2 garlic cloves, finely minced – use a garlic press
Himalayan sea salt and pepper to taste
1 tablespoon lemon zest
A squeeze of lemon juice (after it’s roasted)
Optional Garnishes: Toasted slivered almonds, basil or flat-leaf parsley, chili flakes

1. Preheat oven to 400F

2. Trim asparagus: Hold one spear of asparagus in your hand, and with your fingers snap off the rough end. Note where it naturally breaks. Use this as a guide to trim the remaining asparagus, laying it next to the others. Cut the remaining spears to match this length.

3. Toss the trimmed asparagus in a bowl with olive oil, garlic, lemon zest, salt & pepper.
Lay spears out in a single layer on a parchment-lined sheet pan.

4. Roast until just tender-crisp (yet still vibrant green), about 15-25 minutes, depending on size and thickness, tossing halfway through.

5. Once tender squeeze with lemon juice, and give a good toss. Taste for salt, adding more if needed.

6. Place in a serving dish and garnish with any of the optional garnishes.

*Reference your nutrition guide for serving sizes*

Baked Dijon Salmon

1 lb Salmon- whole filet or 4 pieces
2 tablespoon olive oil
3 tablespoons mustard, use whole grain or dijon
1 finely minced garlic clove
1/4 teaspoon Himalayan sea salt
1/2 teaspoon pepper
1/4 cup dill, parsley, or chives, or a mix.

1. Preheat oven to 375 F

2. Mix olive oil, mustard, garlic, salt, and pepper in a small bowl. Add half the chopped herbs.

3. Lay salmon down on an oiled, parchment-lined, baking sheet. Generously coat salmon with mustard mixture using a brush or the back of a spoon.

4. Bake the salmon until the internal temperature at the thickest part reaches 130F, remove from heat- it will continue cooking to a perfect medium (135 F).

5. For a crispy top crust, broil for 1-2 minutes. Scatter with remaining fresh herbs.

*Reference nutrition guide for serving sizes*

Red Light at Night: How Does It Affect Your Sleep and Vision?

Red Light at Night: How Does It Affect Your Sleep and Vision? Red light may affect your sleep, but in a potentially helpful way. The theory is that red light stimulates production of melatonin, the hormone that helps you sleep.

Omelet with Salmon

3 eggs
1/4 teaspoon Himalayan sea salt
2 teaspoons unsalted butter
1–2 ounces salmon, flaked (or sub sauteed mushrooms or other veggies)
1 tablespoon fresh dill, chopped (or use herbs of choice- tarragon is nice here and works well too)
2 teaspoons fresh chives, minced (or green part of green onions)
Black pepper to taste
Garnish with fresh avocado, cherry tomatoes, micro greens

1. In a bowl whisk (a fork works too) together the eggs with salt, fully incorporating the whites and yolks until smooth and slightly airy.

2. Warm the skillet (nonstick skillet works best, 8-inch) to medium heat. Add the butter let it melt and slightly foam. Pour the egg mixture in, after 20-30 seconds take a heat proof silicone spatula lift and push the edges towards the center. Turn the heat to medium-low. Tilt the pan to let the uncooked egg run into the open spaces on the pan. Continue this process until there’s no liquid egg left, but the top is still moist. (It is okay if the center is not fully cooked, it will continue cooking after folding together and the texture will be deliciously soft and succulent.)

3. Season with black pepper, and sprinkle with fresh herbs. Place the salmon down the center of the omelette.

4. Fold one side of the omelet over the middle, then fold the other side on top like a letter. Gently push with the rubber spatula, tilting the pan to help it slide onto the plate more easily. You might need to add a bit more butter to help it move smoothly. It’s usually easiest to flip the omelet so the fold lands on the bottom when serving.

5. Top with more fresh herbs, fresh tomato, and avocado.

*Reference your nutrition guide for serving sizes*

Roasted Spaghetti Squash with Mushrooms, Garlic & Sage

1 small spaghetti squash (about 2 lbs)
1 tablespoon butter or olive oil
2 tablespoon olive oil
1/2 an onion, chopped
12– 16 ounces sliced mushrooms – cremini, shiitake or chanterelles
4–6 garlic cloves, finely chopped
3 tablespoons fresh torn sage
Himalayan sea salt and pepper to taste
Generous pinch nutmeg

1. Preheat oven to 425 F

2. Cut spaghetti squash in half (widthwise) and place open side down on a parchment-lined baking sheet. Bake 30-40 minutes until knife-tender, turn on their side, and roast 5-10 more minutes to allow steam to dry out!

3. While squash is baking, heat oil and butter in a large skillet over medium-high heat. Sauté onions until just tender about 2-3 minutes. Add mushrooms, turn heat to medium and saute until they begin to release their liquid, about 5-7 minutes. Add garlic and sage and continue cooking until mushrooms brown, about 4 minutes.

4. Season generously with salt and pepper and nutmeg. Feel free to deglaze the pan with a little wine if you like, cooking this off.

5. Scoop out the spaghetti squash seeds, then add the long strands into the saute pan with the mushrooms and stir to incorporate. Taste for salt, and add more if necessary.

*Reference your nutrition guide for serving sizes*

As we move into monthly calls, join Dr. Pragati LIVE, Monday June 10th at 3:00pm MST/4:00pm CST/5:00pm EST as we discuss the topic "Sprinting into Summer". Check your email for your dial in information.

*This interactive call plays a significant role on your journey to FAST, EFFECTIVE, and SUSTAINABLE weight loss. Become your own EXPERT on healthy living. DON'T MISS IT!*

This call is an opportunity to learn from nutrition therapy and integrative lifestyle coaching expert, Dr. Pragati. Each Monday Dr. Pragati will cover a new topic focusing on the emotional, behavioral, and psychological aspects of eating, nutrition, and activity patterns.

HOP ON THE PHONE TO LEARN SOMETHING NEW, ASK A QUESTION, AND BECOME A PART OF OUR GROWING COMMUNITY WHO ARE ALL UNCOVERING YOUR BEST YOU!

For longtime meditators, activity in the “default network”—the part of our brains that, when not busy with focused activity, ruminates on thoughts, feelings, and experiences—quiets down, suggesting less rumination about ourselves and our place in the world.

"When someone wants to change something they always do or say big things.
It’s always a BIG change but when you sit back and think, does change really
happen BIG? Not exactly, change, true change, happens when you take small
steps consistently. Change that lasts has to formulate in and around your life to
pe*****te who you already are and what you already do. Once this step
pe*****tes your current path it can be tolerated, accepted and incorporated into
your daily routine. Life and change happens in small steps. Start with the small
steps to achieve the BIG greatness you desire."

Sunday Reset:

“Honoring your own boundaries is the clearest message to others to honor them, too.”

What are some non-negotiables for you this week?

Pan-Seared Cod

4 cod filets thawed and pat dry
Himalayan sea salt and pepper
4 tablespoon butter divided
2 large garlic cloves
Fresh parsley for topping

1. Pat the cod dry with a paper towel, then sprinkle with salt and pepper.

2. Heat 3 tablespoons of butter in a large, nonstick skillet over medium heat.

3. Once melted, add the cod and cook it for 3 minutes per side.

4. Reduce heat to medium-low, then add the remaining butter and garlic and saute for 1 minute until the garlic is fragrant.

5. Sprinkle cod with fresh parsley, along with more salt and pepper to taste. Enjoy!

*Reference your nutrition guide for serving sizes*

Easy Fried Brussel Sprouts

16 oz. brussels sprouts halved
3 tablespoon olive oil or more
Himalayan sea salt and pepper to taste

1. Preheat oven to 400°.

2. Heat oil in an oven-proof skillet (I like using my cast iron skillet). To cut the sprouts, chop off the end, then slice them in half length-ways, removing the outer leaves. Then, place the brussels sprouts cut side down into the skillet.

3. Fry sprouts for 5 minutes; then, use kitchen tongs to flip them over and fry on the other side for 1 minute.

4. Place entire skillet into the oven and bake sprouts for 8-10 minutes, or until they're to your liking. Add plenty of salt and pepper to taste. Enjoy!

*Reference your nutrition guide for serving sizes*

Braised Greens

1 tablespoon butter
5 garlic cloves sliced
2 bunches greens kale, chard, collard greens, etc.; chopped
½ teaspoon red pepper flakes
¼ teaspoon Himalayan sea salt
¼ teaspoon black pepper
¼ cup water
1 tablespoon lemon juice or more to taste

1. Melt butter in a large pot or dutch oven over medium heat, then add the garlic and sauté for 1 minute.

2. Add HALF of the chopped greens and stir until wilted, then add the remaining greens and give everything a good toss.

3. Add the red pepper flakes, salt and pepper, then pour in the water and increase the heat to medium-high until the liquid has absorbed; remove from the heat, then add the lemon juice and enjoy!

*Reference your nutrition guide for serving sizes*

Yoga for Stress: Breath, Poses, and Meditation to Calm Anxiety

Yoga for Stress: Breath, Poses, and Meditation to Calm Anxiety If you're interested in using yoga for stress reduction, there are a few techniques you'll want to check out. Here's the lowdown.

Cauliflower Breakfast Bowl

1 cup cauliflower rice
¾ cup butternut squash, peeled and diced
½ cup bella mushrooms sliced
½ cup grape tomatoes
1 cup spinach
1 egg
1 avocado sliced, optional
2 tablespoon green onion chopped, optional

1. Add the squash and mushrooms to a skillet and sauté for 3-4 minutes until the mushrooms are soft -- you may have to add a little bit of oil to the skillet. Then, add the tomatoes and spinach and sauté for 1 minute so that the spinach wilts.

2. Use a wooden spoon to push the vegetables aside and create a hole in the center of the skillet. Crack an egg in the center, place a lid on the skillet and cook the egg for 1-3 minutes or until the yolk is how you like it (cook less time for a runny yolk, and more time for a hard yolk). While the egg is cooking, cook the cauliflower rice according to package instructions.

3. Assemble: pour rice into a bowl, then top it with the vegetable medley and egg. Then, add optional toppings such as avocado, green onion, black pepper.

*Reference your nutrition guide for serving sizes*

Grilled Zucchini

2 medium-large zucchini cut into ½" rounds
1 tablespoon olive oil
¼ teaspoon garlic powder
¼ teaspoon Himalayan sea salt
Pinch black pepper

1. Place the zucchini in a medium bowl, then drizzle with olive oil, garlic powder, salt, and pepper; stir to coat.

2. Heat a grill over medium heat. Brush the grates with a little oil, then add the zucchini directly onto the grates. Grill for 3 minutes, then carefully flip over and cook for an additional 3 minutes.

3. Place the zucchini on a serving platter. Enjoy!

*Reference your nutrition guide for serving sizes*