Optimal Body LLC

Sheet Pan Italian Chicken

1½ pounds boneless skinless chicken breast, cut into 1½-inch cubes
1 pound French green beans, or asparagus spears
1 cups cherry tomatoes
½ cup olives, pitted
1 small red onion, cut into ½-inch wedges
2 garlic cloves, minced
2 teaspoons Himalayan sea salt
3 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar, no sugar added
¼ cup minced fresh Italian parsley and/or fresh basil

1. Heat the oven to 425°F on convection mode or 450°F on regular mode with the rack in the middle position.

2. While the oven is heating up, put the chicken, green beans, cherry tomatoes, olives, onions, and garlic on a sheet pan.

3. Season the ingredients with salt and pour on the extra virgin olive oil. Combine everything, making sure the chicken and veggies are well coated. Spread all the ingredients in a single layer on the sheet pan.

4. Pop the sheet pan in the oven and roast for 15 to 25 minutes, rotating the tray halfway through cooking. The sheet pan Italian chicken dinner is ready when the chicken pieces are cooked through (an inserted meat thermometer should read 165°F), the green beans are blistered, and most of the cherry tomatoes have burst open.

5. Drizzle on the balsamic vinegar, sprinkle on fresh herbs, and serve!

*Reference your nutrition guide for serving sizes*

Emotional Eating: Why It Happens and How to Stop It

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Curry Chicken Salad

½ cup mayonnaise (recipe posted on 9/3/24)
¾ teaspoon Indian curry powder
1 teaspoon Himalayan sea salt
Freshly ground black pepper
1 small apple, peeled, cored, and cut into ½-inch dice
Juice from ½ medium lime
1 pound cooked chicken breast
½ cup packed fresh cilantro roughly chopped
2 scallions trimmed and thinly sliced
¼ cup almond slivers

1. First, make the curried mayonnaise. In a small bowl, combine the mayonnaise, curry powder, salt, and pepper to taste. Yes, folks—whenever possible, it’s important to taste your food so you can adjust the seasoning as needed.

2. In a separate bowl, toss the apple chunks with the lime juice. This will ensure that your apples won’t oxidize into brown, splotchy cubes—and the acid adds a nice zing to the salad, too.

3. Shred the chicken by hand, and toss it into the bowl with the acidulated apples. Add the cilantro, scallions, and curried mayonnaise, and mix well.

4. Top with toasted almond slivers and serve. The salad will keep in the fridge for up to 3 days.

*Reference your nutrition guide for serving sizes*

Mayonnaise

1 large egg yolk
¼ teaspoon Himalayan sea salt
¼ teaspoon Dijon mustard
1 ½ teaspoon lemon juice
1 teaspoon white vinegar
¾ cup avocado oil

1. Put all the ingredients except the oil in a large bowl and whisk until the yolk thickens and the color brightens (around 30 seconds).

2. Add ¼ cup of the oil in a slow steady stream while I whisking vigorously (~1 minute). To keep the bowl in place, place the bowl on a rubber mat and tie a towel around the base. If there’s someone else in the house, recruit him or her to slowly pour in the oil while you whisk.
After the oil is incorporated, slowly added the second ¼ cup of oil and incorporate it the same way as the first (~30 seconds). Pour in the last ¼ cup of oil all at once and whisk it to emulsify the mayo completely.

*Reference your nutrition guide for serving sizes*

As we move into monthly calls, join Dr. Pragati LIVE, Monday September 9th at 3:00pm MST/4:00pm CST/5:00pm EST as we discuss the topic "Listen to Your Gut". 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!

Following a review of 12 different studies, it was found that multiple types of meditation increase memory, attention, and mental quickness in older participants.

"Being the master of your universe takes intention, alignment and focus. It is not a
skill that is learned in a book or a training but a physical and psychological knowing and
deep understanding of who you are and what you desire - a deep and intricate knowing of
oneself and of those around oneself. In the mastery, you will find the master and, in that,
you will find your ultimate truth, determination and destiny."

“Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.”

How can you stay present today?

Mediterranean-Style Grilled Zucchini Salad

4 zucchini squash about 2 lb, sliced into rounds
Extra virgin olive oil
1 tsp organic ground cumin
Juice of 1 lemon
1 garlic clove minced
Himalayan sea salt and pepper
1 cup packed chopped fresh parsley
2 tsp chopped fresh tarragon

1. Place the zucchini into a large bowl. Drizzle about 3 tbsp extra virgin olive oil, and sprinkle with cumin. Toss with your clean hands to combine.

2. Heat a grill or griddle until hot, add zucchini in batches (do not crowd). Grill for 4 minutes or so, turning over a couple of times until zucchini are cooked through and perfectly charred.

3. Transfer grilled zucchini back to the bowl. Add lemon juice, fresh garlic, salt and pepper. Toss to combine. Add fresh herbs and toss again gently.

4. Transfer to a serving platter. Serve at room temperature.

*Reference your nutrition guide for serving sizes*

Mediterranean Salmon Kabobs

1.5 lb salmon fillet, cut into cubes approximately 1-inch to 1-1/2 inch or so in size
1 zucchini, sliced into rounds
1 small red onion, cut into squares
Himalayan sea salt and pepper

For Marinade:
1/4 cup to 1/3 cup extra virgin olive oil
1 lemon, zested and juiced
3 garlic cloves, minced
2 tsp chopped fresh thyme leaves
2 tsp dry oregano
1 tsp ground cumin
1 tsp mild chili pepper
1/2 tsp ground coriander

1. In a small bowl, whisk together the marinade ingredients of extra virgin olive oil, lemon juice and zest, garlic, oregano, thyme, cumin, Aleppo pepper and coriander.

2. Place salmon pieces, zucchini and onions in a large mixing bowl. Season with salt and pepper, and toss briefly. Now pour the marinade over the salmon and toss again to make sure the salmon is well coated with the marinade. Let the fish marinate for about 15 to 20 minutes.

3. Beginning with salmon, thread salmon, zucchini and onions through skewers (if using wooden skewers, be sure to have soaked them for 30 minutes before using.)

4. Heat an outdoor grill (indoor grilling instructions in notes). Arrange salmon skewers on top and cover the grill. Grill salmon kabobs for 6 to 8 minute, covered, or until the fish is opaque throughout, turning once midway through cooking (using tongs is the best way to turn the salmon skewers).

*Reference your nutrition guide for serving sizes*

Quick Roasted Tomatoes with Garlic and Thyme

2 lb smaller tomatoes, halved
2 to 3 garlic cloves, minced
Himalayan sea salt and black pepper
2 tsp fresh thyme, stems removed
1 tsp sumac
1/2 tsp dry chili pepper flakes
Extra virgin olive oil

1. Preheat the oven to 450 degrees F.

2. Place the tomato halves in a large mixing bowl. Add minced garlic, salt, pepper, fresh thyme, and spices. Drizzle a generous amount, about 1/4 cup or more, quality extra virgin olive. Toss to coat.

3. Transfer the tomatoes to a baking sheet with a rim. Spread the tomatoes in one single layer, flesh side up.

4. Roast in your heated oven for 30 to 35 minutes or until the tomatoes have collapsed to your desired doneness.

5. Remove from heat. If you are planning to serve it soon, feel free to garnish with more fresh thyme. Enjoy warm or at room temperature.

*Reference your nutrition guide for serving sizes*

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Baked Cod Recipe with Lemon and Garlic

1.5 lb Cod fillet pieces, 4-6 pieces
1/4 cup chopped fresh parsley leaves

Lemon Sauce:
5 tbsp fresh lemon juice
5 tbsp extra virgin olive oil
2 tbsp melted butter
5 garlic cloves, minced

For Seasoning:
1 tsp ground coriander
3/4 tsp sweet Spanish paprika
3/4 tsp ground cumin
3/4 tsp Himalayan sea salt
1/2 tsp black pepper

1. Preheat oven to 400 degrees F.

2. Mix together the lemon juice, olive oil, and melted butter in a shallow bowl (do not add the garlic yet). Set aside.

3. In another shallow bowl, mix the spices, salt and pepper. Set next to the lemon sauce.
Pat the fish dry. Dip the fish in the lemon sauce then dip it in the spice mixture. Reserve the lemon sauce for later.

4. Heat 2 tbsp olive oil in a cast iron skillet (or an oven-safe pan) over medium-high heat (watch the oil to be sure it is shimmering but not smoking). Add the fish and sear on each side to give it some color, but do not fully cook (about 2 minutes on each side). Remove the skillet from heat.

5. To the remaining lemon sauce, add the minced garlic and mix. Drizzle all over the fish fillets.

6. Bake in the heated oven until the fish flakes easily with a fork (10 minutes should do it, but begin checking earlier). Remove from the heat and sprinkle chopped parsley. Serve immediately.

*Reference your nutrition guide for the serving sizes*

Greek Fish with Onions and Tomatoes

For the sauce:
2 tablespoons Extra virgin olive oil
1 large yellow onion, halved and thinly sliced (half moons)
2 large garlic cloves, minced
1 (28-ounce) can whole peeled tomatoes (I use whole san Marzano tomatoes)
2 teaspoons dried oregano
Black pepper
2 pounds white fish filet, such as halibut or cod
Himalayan sea salt and black pepper

For the fish:
Himalayan sea salt
1/2 teaspoon dried oregano
1 teaspoon sweet paprika
½ teaspoon ground cumin
2 lemons, divided
¼ cup fresh parsley, chopped

1. Heat the oven. Preheat the oven to 400°F and position a rack in the middle.

2. Make the sauce. In a large oven-safe pan or skillet, heat 2 tablespoons extra virgin olive oil over medium-high heat until shimmering. Add the sliced onions and season with a big pinch of salt. Cook, tossing regularly, until the onions have softened and gained a slight golden-brown color (about 7 minutes). Add the garlic toss briefly, then add the canned tomatoes with their juices. Using a wooden spoon, break the tomatoes up. Season with a dash more salt. Add the oregano and a big dash of black pepper. Bring the sauce to a boil, then lower the heat and let it simmer for 10 to 15 minutes or so.

3. Season the fish. Pat the fish dry and season on both sides with salt, the oregano, paprika and cumin. Cut and squeeze one lemon over the fish (leave the other lemon for later).

4. Combine the sauce and the fish. When the sauce is ready, nestle the fish in the sauce and scoop up some of the sauce to cover the top of the fish well.

5. Bake. Place the fish on the center rack of the heated oven and bake until the fist turns opaque white and flakes easily at the touch of a fork (15 to 25 minutes, but because ovens do vary, it is a good idea to check occasionally to make sure the fish does not overcook or dry out).

6. Serve. Slice the remaining lemon into wedges. Finish the fish with the fresh parsley and serve with the lemon wedges to the side.

*Reference your nutrition guide for serving sizes*

Episode 10: "Jillian Michaels Interview" out now!

I had the pleasure of sitting down for a chat with one of the world's most renounced health and fitness coaches "Jillian Michaels" to break down...

"What the Heck is going on with Health in America?!?"

The statistics will truly blow your mind.

Jillian shares the simplest steps to getting started to a better, healthier, you (and it doesn't require strict dieting or spending hours at the gym).

You definitely don't want to miss.
Youtube: https://youtu.be/W0C3k2kVDjs
Spotify: https://spotifyanchor-web.app.link/e/0SlxI88NnMb

Episode 10: Jillian Michaels Interview The world's most well known health and fitness coach breaks down "What the heck is wrong with health in America" ...

As we move into monthly calls, join Dr. Pragati, Monday August 26th for a PRE-RECORDED call on the topic "Anxiety and Appetite". Check your email for more information.

*Our LIVE & pre-recorded calls play 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!

Focused-attention meditation is great for helping to increase the endurance and strength of your attention. Furthermore, meditation has also been found to reverse the brain patterns that lead to worrying, poor attention, and mind-wandering.

"There are many secrets to creating success in your life and in your business. But these
secrets are yours for taking if you only listen to those around you with the wisdom that
you need. By listening and learning from others who are great in the areas we strive for
greatness we, in fact, can achieve all the facets that we desire. Look to those secret
strategies that are right in front of you. Learn as a student of life, connecting all the dots
that lead to your path to success."

Sunday Reset:

“An empty lantern provides no light. Self-care is the fuel that allows your light to shine brightly.”

A beautiful metaphor for how self-care is essential to keep us glowing, vibrant, and able to light the way for ourselves and others. What are some habits today or this week that add "light" to your life?

Broccoli Frittata

6 large eggs, use 8 eggs for a 12-inch skillet
¼ cup water or veggie/chicken broth
2 garlic cloves, minced
¼ teaspoon Himalayan sea salt, more for sprinkling
Freshly ground black pepper
Extra-virgin olive oil, for drizzling
6 scallions, chopped
2 cups chopped broccoli or broccolini
⅛ teaspoon smoked paprika

1. Preheat the oven to 400°F.

2. Whisk the eggs, water/broth, garlic, and salt until well combined. Set aside.

3. Heat 1 tablespoon olive oil in a 10 or 12-inch cast-iron skillet over medium heat. Add the scallions, broccoli, and a pinch of salt and pepper and cook, stirring occasionally, until the broccoli is tender but still bright green, 5 to 8 minutes. Stir in the smoked paprika, then add the egg mixture and gently shake the pan to distribute. Bake 15 to 20 minutes or until the eggs are set. Season to taste and serve.

*Reference your nutrition guide for serving sizes*

Catch this week's Episode of Compound Action: "Simple Ain't Easy" - Why does it seem so difficult to do the things we already know we need to do? (Next week we have a special celebrity guest and this episode is a must watch before next week)

Youtube: https://youtu.be/SLBma4VxgFA
Spotify: https://spotifyanchor-web.app.link/e/8XPNobBBiMb

Episode 9 Simple Ain't Easy Why do the simple things we know we should be doing feel SO DAMN HARD!?! From Health, to Wealth, to Relationships... Simple Ain't Easy

Lemon Dijon Herb Dressing

1/4 cup lemon juice, about 2 lemons
1/2 cup olive oil
A few drops of liquid stevia, optional if wanting it sweeter
1 Tbsp dijon mustard
2 Tbsp shallot, minced
1 tsp thyme, finely chopped
1 tsp rosemary, finely chopped
Himalayan sea salt and pepper, to taste

1. In a medium bowl or jar, whisk together all ingredients until smooth and creamy. Serve immediately or store in an airtight container in the fridge until ready to serve.

*Reference your nutrition guide for serving sizes*

https://www.wmar2news.com/middaymaryland/optimal-body-weight-loss-august-20-2024

3 reasons people gain weight from Optimal Body Weight Loss Optimal Body Weight Loss focuses on the three key reasons people gain weight, making losing it simple and easy.

Chili Lime Grilled Chicken

2 lb boneless, skinless chicken breasts
2 Tbsp olive oil
1 clove garlic, minced
1 1/2 tsp ancho chili powder
1/2 tsp chipotle chili powder
1 1/2 tsp cumin
1 1/2 tsp coriander
1 tsp paprika
Himalayan sea salt and pepper, to taste
Juice of 1 lime + zest
2 Tbsp chopped cilantro

1. In a small bowl, whisk together all ingredients except the chicken.

2. Place chicken in a large ziplock bag and pour marinade over top. Let chicken marinate for at least 30 minutes to an hour or overnight.

3. Preheat grill to medium heat and brush grill with oil to prevent sticking.

4. Grill chicken 5 to 6 minutes on each side or until cooked through (internal temp should be 165 degrees). Remove chicken from grill and let rest for 5 minutes before serving. Enjoy!

*Reference your nutrition guide for serving sizes*

Liminal Spaces in Psychology: How to Cope with the In-Between

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Greek Chicken Kabobs

For the marinade:
1/4 cup olive oil
1/4 cup lemon juice
Zest of 1 lemon
4 cloves garlic, minced
A few drops of liquid stevia (optional if wanting sweeter)
1/2 tsp Himalayan sea salt
1/4 tsp freshly ground black pepper
2 Tbsp fresh oregano, or 2 tsp dried
1 Tbsp fresh parsley
For the skewers:
1 1/4 lb boneless, skinless chicken breasts, cut into 1-inch cubes
1 medium zucchini, cut into 1/2 inch slices
1 pint cherry or grape tomatoes
1 white onion, cut into large chunks

1. Place chicken in a large bowl or ziplock bag.

2. To make the marinade, whisk together all the ingredients until combined. Reserve a couple tablespoons of the marinade and pour the rest over top of chicken until completely coated. Seal the bag or cover and marinate chicken in the fridge for at least 30 minutes or up to 4 hours.

3. Pre-heat grill on medium-high heat, making sure to lightly spray with oil to avoid sticking. If using wooden skewers, make sure to soak them in cold water for 15 to 20 minutes to prevent them from burning on the grill.

4. To assemble the kabobs, first layer on an onion slice, followed by some chicken, a zucchini slice, then a cherry tomato. Then just repeat these layers until you get to the end of the skewer and discard the marinade used for the chicken. Place the skewers on the grill and cook them about 5 to 6 minutes on each side, brushing with the reserved marinade until the chicken is cooked through. The internal temp should read 165 degrees F.

5. Serve the kabobs and enjoy!

*Reference your nutrition guide for serving sizes*

Stuffed Pepper Soup

1 lb 90% ground beef
1 tablespoon olive oil
1 small onion, chopped
1 red bell pepper, seeded and diced
1 green bell pepper, seeded and diced
4 cloves garlic, minced
2 teaspoons Italian seasoning
1 teaspoon Himalayan sea salt
1/2 teaspoon black pepper
1/4 teaspoon red pepper flakes, or more for heat
2 (14.5 oz) cans diced tomatoes
1 (15 oz) can tomato sauce (no salt or sugar added)
2 cups low sodium beef broth
2 cups fresh or frozen cauliflower “rice”
Garnish with fresh parsley

1. In a large pot or dutch oven over medium-high heat, cook the ground beef, crumbling with a spoon, until browned. Drain off the excess grease and transfer to a plate lined with a paper towel.

2. Drizzle olive oil in the hot pan and add in the onion and bell peppers, cooking about 2 to 3 minutes, until onion is translucent and peppers have softened. Stir in the garlic cloves and seasonings, sautéing an Add the browned ground beef back into the pot, along with the rest of the ingredients (except for the cauliflower rice), and bring everything to a boil. Reduce the heat and cover, allowing the soup to simmer for about 20 minutes.

3. Add in the cauliflower rice and simmer for an additional 5 to 7 minutes, until cauliflower has softened. Ladle the soup into bowls, season with additional salt and pepper, if desired, and enjoy!

*Reference your nutrition guide for serving sizes*