DrSonya

Moroccan Beet Salad

Ingredients:

5 medium-sized Beets, cooked, peeled, and diced
1/4 cup Fresh cilantro leaves, packed
1/4 cup Fresh mint leaves, packed
1 Red onion, thinly sliced
1 tbsp Orange zest
1 tsp Salt
1 tbsp Olive oil
2 tsp Cumin seeds, toasted
1/4 cup Freshly squeezed orange juice
Instructions:

Prepare the Beets:

Trim the ends of the beets and wash them thoroughly.
In a large pot, cover the beets with water and bring to a boil.
Reduce the heat to low and simmer for about 30-40 minutes, or until the beets are tender when pierced with a fork.
Remove the beets from the pot and let them cool. Once cooled, peel the beets and dice them into bite-sized pieces.
Toast Cumin Seeds:

In a small skillet over medium heat, toast the cumin seeds for a few minutes until fragrant. Be careful not to burn them. Remove from heat and set aside.
Prepare the Salad:

In a large bowl, combine the diced beets, thinly sliced red onion, chopped fresh cilantro, and chopped fresh mint leaves.
Make the Dressing:

In a small bowl, whisk together the olive oil, freshly squeezed orange juice, salt, and orange zest until well combined.
Combine and Serve:

Pour the dressing over the beet salad and toss gently to coat all the ingredients.
Sprinkle the toasted cumin seeds over the salad just before serving.
Chill (optional):

If desired, refrigerate the salad for about 30 minutes to allow the flavors to meld before serving.
Serve:

Serve the Moroccan Beet Salad chilled or at room temperature as a refreshing and flavorful side dish.
This salad is packed with vibrant colors and exotic flavors, making it a perfect addition to any meal, especially Moroccan or Mediterranean-inspired dishes. Enjoy!

GLP-1 and Cardiovascular Health!

Did you know that cardiovascular disease continues to be the leading cause of death in overweight patients with type 2 diabetes?

GLP-1 can be beneficial when it comes to cardiovascular disease! These incredible compounds not only help improve well-known cardiovascular risk factors like blood sugar control, cholesterol levels, weight management, and blood pressure, but they might also have positive effects on endothelial function, coronary ischemia, and heart failure. Talk about a one-stop solution for cardiovascular health!

Recent clinical trials have revealed some exciting findings. Among all the GLP-1 studied, only liraglutide and semaglutide have shown superiority in cardiovascular benefits compared to placebo. While the exact mechanisms behind these benefits are still being unraveled, incorporating these findings into routine clinical practice is a step towards a healthier future.

Have you heard about GLP-1 peptide hormones? Semaglutide (Ozempic) and Tirzepatide (Mounjaro) are two amazing options that work by suppressing your appetite in the brain and slowing digestion in the gut. This helps you feel fuller longer, making it easier to avoid unhealthy carbohydrates.

However, it's important to note that these medications may not be suitable for everyone, and there can be some side effects.

If you're curious about whether you qualify for this weight loss journey, I invite you to schedule an appointment with me. Together, we'll assess your eligibility and explore the best options for you.

I'm available for office and telehealth appointments!

Visit my website at www.iriehealth.com for more information! 💙

Dr. Sonya

🌸 Happy International Women's Day! 🌸

Today, we celebrate the incredible achievements and contributions of women around the world. Let's honor the trailblazers who have shattered glass ceilings, the warriors who have fought for equality, and the champions who continue to inspire us every day.

Together, let's build a future where every woman's voice is heard, her dreams are supported, and her rights are protected. Join us in empowering women and creating a world that is inclusive, diverse, and full of endless possibilities. 💕

Breakfast & Dessert. Trying to lose weight…don’t cut out the fruit completely!!! Limit yourself to 1-2 pieces of fruit daily for non diabetics.

"🍓🌟 Looking to shed those extra pounds? Look no further than raspberries! These tiny wonders are not only delicious but also play a significant role in weight loss. Packed with fiber, raspberries can help you feel fuller for longer, reducing cravings and overeating. Additionally, their low calorie and high water content make them a perfect snack for satisfying your sweet tooth without derailing your weight loss journey. Incorporate raspberries into your daily routine to boost your metabolism, promote healthy digestion, and reach your weight loss goals. 🌟🍓 "

I am thrilled to announce my participation in the “Fall Vibes Event 2024.”

This event is designed specifically for small businesses in our community to share their products and services with the public. And guess what? I will be there, showcasing my expertise as a Naturopathic Physician specializing in weight loss and nutrition!

Please join us at this pre-holiday vendor event hosted by Nurse Dana Aesthetics on November 14, 2023 for an enlightening opportunity filled with valuable information. As a weight loss and nutrition specialist, I will be sharing my experience and knowledge in helping people achieve their weight loss goals.

Have questions about the Peptide Therapy Craze, including popular treatments like Ozempic (Semaglutide) and Zepbound (Tirzepatide)? I've got you covered! Get ready to learn all about these innovative weight loss therapies. So mark your calendars and come prepared to ask any questions you may have and meet other local small business vendors

For more information or to reserve your spot, please call or text 480-341-9400 or email us at [email protected]. We can't wait to see you there!

If you don’t know, now, you know. Stop stressing over trying to reach 10,000 steps a day approximately 5 miles. This is an unattainable goal for many. New study suggest that 20 to 30 minutes of moderate to vigorous exercise daily is all you need to lower your mortality risk.. Dr. Sonya

Massive study uncovers how much exercise is needed to live longer There’s an ideal amount of physical activity that can help your patients live longer. Learn more with the AMA about what the ideal exercise per week is.

Chickpea Salad 🥙
Another delicious and colorful salad you can make in few minutes!
A can of washed and filtered chickpeas.
4-5 tablespoons canned corn.
1/4 finely chopped red onion.
1/4 chopped red bell pepper
A handful of finely chopped parsley
Seasoning: salt, oil, lemon.
Mix everything and serve!💕

Life Long Student!

🌊💧 Embrace the Healing Power of Water for Chronic Pain Relief! 💦🌿

Are you tired of relying solely on pharmaceutical pain management for your chronic pain? There's a natural and refreshing alternative that you may find beneficial – the healing properties of water! 💧

Water therapy has been used for centuries as a holistic approach to pain relief and overall well-being. Here's why you should consider incorporating it into your pain management routine:

1️⃣ Hydrotherapy: Water's buoyancy reduces the pressure on your joints and muscles, providing a gentle and soothing environment for exercise and movement. Water-based exercises, such as swimming or water aerobics, can help strengthen muscles, improve flexibility, and alleviate pain.

2️⃣ Hydro-massage: Water can also be used for therapeutic massages. Various techniques, such as whirlpool baths or underwater massage jets, can target specific areas of pain and promote relaxation.

3️⃣ Temperature therapy: Alternating between hot and cold water can have a profound impact on pain relief. Cold water reduces inflammation and numbs the area, while warm water improves circulation and relaxes tense muscles.

4️⃣ Mind-body connection: Engaging in water activities can have a positive impact on your mental well-being, reducing stress and promoting relaxation. When your mind is at ease, it can help alleviate the perception of pain.

While water therapy can be a valuable addition to your pain management routine, it's important to consult with a healthcare professional to ensure it's suitable for your specific condition. They can guide you on the appropriate exercises, techniques, and duration that will best suit your needs.

Remember, chronic pain doesn't have to dictate your life. By exploring natural alternatives like water therapy, you can discover new ways to find relief and improve your overall well-being. 💙

Did you know that incorporating organic meats into your diet can offer numerous health benefits? While it may come with a higher price tag, the quality and advantages are worth considering if your budget allows. 🌿

🍖 Organic meats, unlike conventionally raised ones, are free from antibiotics, hormones, and GMOs. By choosing organic, you're not only reducing your exposure to potentially harmful substances but also supporting more sustainable farming practices. 🌍

🥩 When it comes to weight loss, protein plays a crucial role. Women should aim for around 90 grams per day, while men should target around 120 grams. Protein helps keep you feeling full and satisfied, boosts metabolism, and aids in building and repairing muscles. 💪

🌰 But let's not forget about other excellent protein options! Nuts and seeds are fantastic alternatives for those looking to diversify their protein intake. Almonds, chia seeds, pumpkin seeds, and more are packed with protein, healthy fats, and essential nutrients. They make for a convenient and tasty snack or can be easily added to meals and salads. 🥜🥗

Remember, a balanced diet is key. Incorporating a variety of protein-rich foods, whether it's organic meats or plant-based alternatives, can help you achieve your health and weight loss goals. 💚

Are you looking for a nutritious and satisfying meal to power you through your high-intensity cardio and workout days while supporting your weight loss goals?

Look no further than our delicious overnight oats recipe! Packed with wholesome ingredients, these oats are not only convenient but also a great source of energy. By having a serving size of 8 ounces before your workout, you can fuel your body with essential nutrients and keep yourself feeling full and energized. Let's dive into the recipe and discover how these overnight oats can become your go-to meal for a successful workout session and a step closer to your weight loss journey.

Simple overnight oats with yogurt:

Ingredients:
- 1 ½ cups steel cut oats
- 1 cup plain Greek yogurt
- 1 teaspoon pure vanilla extract
- 1 cup almond milk (unsweetened)
- 1 tablespoon chia seeds
- 2 bananas, sliced
- 6 ounces blueberries
- 6 ounces raspberries
- 2 to 4 tablespoons xylitol (or sweetener of your choice)
- 1/4 teaspoon sea salt
- Pumpkin seeds (for topping)

Instructions:
1. In a mixing bowl, combine the plain Greek yogurt, vanilla extract, and almond milk. Stir well until all the ingredients are fully combined.

2. In a separate bowl, combine the steel cut oats, chia seeds, xylitol, and salt. Stir well until all the ingredients are fully combined.

3. Combine all ingredients together into one bowl. Stir well until all the ingredients are fully combined.

4. Pour the yogurt mixture into three 16-ounce mason jars, dividing it equally among the jars.

3. Add the sliced bananas, blueberries, and raspberries on top of the yogurt mixture in each jar.

4. Sprinkle 2 to 4 tablespoons of pumpkin seeds evenly over the fruit in each jar.

5. Place the lids on the mason jars and refrigerate them overnight or for at least 4-6 hours to allow the oats to soften and the flavors to meld together.

6. When ready to serve, give the jars a good stir to incorporate all the ingredients.

7. Top each jar with an extra sprinkle of pumpkin seeds for added crunch and nutrition.

8. Enjoy your delicious and nutritious overnight oats with yogurt!

Please note that that prepared oats will remain fresh for three to four days when stored properly in the refrigerator. Dr. Sonya

We are on this journey together...
Marco Mancinelli writes, "I had been on assignment at a Detroit Montessori school for two days, and shot hundreds of photos. Some were very good, but I knew I hadn't gotten THE shot. That afternoon, as we all sat on the floor in a circle listening to a story, I bowed my head. When I raised my head, this little girl leaned over to lay her head on the little boy's lap. He very gently lifted his arm to receive her. I call this photo 'The Age of Innocence." Credit: Marco Mancinelli.

Lasagna Stuffed Peppers 🫑

Ingredients:

2 cup (17.36 oz) Cheese, Ricotta Part-Skim (2 lean)

1 cup (4 oz) Cheese, mozzarella, reduced fat (1 lean)

21 oz turkey, ground, 95-97% lean (raw) ~Yields 12 oz cooked (2 lean)

4 cups (33.84 oz) Cooked Tomatoes, canned (8 greens)

2 cup (5.08 oz) Raw Mushrooms, Brown (4 Greens)

1 cup (5.26 oz) Raw Peppers, Green (2 Greens)

1 cup (5.26 oz) Raw Peppers, Red (2 Greens)

2 cup (5.26 oz) Raw Peppers, Yellow (4 greens)

1 tsp Bay Leaf (1/2 condiment)

2 tbsp fresh Parsley (1/2 condiment)

1/4 tsp Crushed Red Pepper Flakes (1 condiment)

2 clove Garlic, clove (2 condiments)

2 tbsp Raw Onion (2 condiments)

1/2 tsp Salt (2 condiments)

1 tsp ground Basil (1 condiment)

1/2 tsp Garlic Powder (1 condiment)

1/2 tsp Garlic Salt (1 condiment)

1 tbsp Italian Seasonings (6 condiments)

1/2 tsp Onion Powder (1 condiment)

1 tsp Oregano, ground (1 condiment)

1 tbsp Tomato Paste (3 condiments)

1/2 cup (8 tbsp) Parmesan Cheese (8 condiments)

Preparation:

To make meat sauce:

1. In a large non-stick sauce pan over medium-high heat, brown ground beef with onion, minced garlic, and garlic salt. Drain excess grease.

2. To the sauce pan, add tomatoes. Mash the tomatoes into meat until they are crushed and broken up.

3. To the sauce, mix in tomato paste, mushrooms, oregano, basil, parsley, bay leaf, garlic powder, onion powder, sea salt, and red pepper flakes.

4. Reduce heat to low and simmer uncovered – 30 minutes.

To make peppers:

1. Preheat oven to 400° Line a baking sheet with aluminum foil.

2. Slice bell peppers in half lengthwise and remove ribs and seeds. Place pepper halves on baking sheet and bake for 20 minutes.

3. Remove peppers from oven. Fill each pepper with ¼ cup tomato meat sauce.

4. Spoon 2 Tbsp. of ricotta cheese on top of the meat sauce in each pepper cup. Pour an additional 1 Tbsp. meat sauce on top of the ricotta cheese.

5. Top each pepper with 2 Tbsp. mozzarella cheese. Bake for 12 minutes.

6. Remove peppers from oven. Top each pepper with 1 Tbsp. Parmesan cheese and a sprinkle of Italian seasoning. Bake 5 additional minutes.

Makes 10 servings

Each serving provides: 1/2 lean 2 greens 3 condiments

You gotta get your vegetables in.

It’s Sunday …. start chopping .

IRIE Health Mind Map;

Unveiling the Link Between Obesity and CVD Risk Factors!

I want to share this detailed mind map that I've created, highlighting the crucial link between obesity and cardiovascular disease (CVD), along with other significant risk factors.

1) Elevated LDL Cholesterol and Low HDL Cholesterol:

LDL cholesterol, also known as "bad" cholesterol, tends to build up in the arteries, forming plaque that can narrow and harden them. This reduces blood flow and increases the risk of heart attacks and strokes. On the other hand, HDL cholesterol, the "good" cholesterol, helps remove excess LDL cholesterol from the arteries, thus protecting against CVD.

2) High HbA1c Levels:

HbA1c is a measure of average blood sugar levels over the past few months. When HbA1c levels are consistently high, it indicates poor blood sugar control, which is commonly seen in diabetes. High blood sugar damages blood vessels and nerves, increasing the risk of heart disease, heart attacks, and strokes.

3) Insulin Resistance:

Insulin is a hormone that helps regulate blood sugar levels. In insulin resistance, the body becomes less responsive to insulin, leading to higher blood sugar levels. This can contribute to the development of diabetes and metabolic syndrome, both of which greatly increase the risk of CVD.

4) Inflammation:
Inflammation is the body's natural response to injury or infection. However, chronic inflammation can damage blood vessels and increase the risk of atherosclerosis, a condition where plaque builds up in the arteries, restricting blood flow and potentially causing heart attacks or strokes. C- Reactive Protein is an inflammatory marker use to detect inflammation.

5) Obesity
Obesity, a risk factor that plays a significant role in cardiovascular disease. Obesity increases the likelihood of developing high blood pressure, diabetes, abnormal cholesterol levels, and insulin resistance. It also puts additional strain on the heart, as it has to work harder to pump blood efficiently. This combination of factors significantly raises the risk of heart disease, heart attacks, and strokes.

Understanding the connection between obesity and CVD is crucial in preventing and managing heart-related complications. By maintaining a healthy weight through regular exercise, mindful eating, and lifestyle changes, we can reduce the risk of developing cardiovascular disease.

Let's take charge of our heart health, prioritize weight management, and make positive choices that will benefit us in the long run. Together, we can fight obesity and reduce the risk of cardiovascular disease! Dr. Sonya

🌟 Embrace Your Unique Body Type and Prioritize Health 🌟

Did you know that our genetics play a significant role in our body types? There are three basic physical body types: Ectomorphs, who tend to be long and lean; Mesomorphs, who are broad and muscular; and Endomorphs, who are round and may carry more weight.

It's important to understand that extreme dieting won't magically transform an endomorph into a mesomorph or ectomorph, or vice versa. Your body type is primarily determined by genetics. However, good nutrition and healthy lifestyle habits can help you achieve and maintain a healthy weight, as they support your metabolism, appetite regulation, and fat storage.

Let's remember that our health and well-being are not solely determined by our weight or body size. Instead, let's focus on adopting sustainable and enjoyable healthy habits that work for us, regardless of our size and shape. It's time to break free from the idea that we must conform to a specific mold to be considered healthy or attractive.

Each of us is a unique individual with our own genetic makeup, and we all have different needs and preferences. I invite you to join me in embracing a healthy at every size mindset. Together, let's prioritize health and happiness, regardless of our size or shape.

If you're seeking support and inspiration on your journey, please feel free to connect with me. Let's encourage and uplift each other as we strive to prioritize our health and overall well-being. 💚
- Dr. Sonya

I stumbled upon an intriguing article today featuring Dr. Mehmet Oz discussing the hCG diet and its potential for achieving impressive weight loss results.

In case you're not familiar, the hCG diet involves combining the hormone human chorionic gonadotropin (hCG) with a carefully crafted low-calorie eating plan. It's been generating quite a bit of buzz lately, as many individuals claim to have experienced significant weight loss success when following this program.

Dr. Oz, a renowned figure in the health industry, has expressed support for the hCG diet and its potential benefits. While controversial, it's important to approach any diet plan with an open mind and remember that individual results may vary.

Of course, it's crucial to consult with healthcare professionals or trusted experts before embarking on any weight loss journey. They can provide valuable guidance and ensure that the chosen approach aligns with your unique needs and goals.

Let's foster a positive discussion around the hCG diet! If you or someone you know has tried it, I'd love to hear about your experiences and the results you've achieved. Remember, sharing our stories can help inspire and motivate others on their own health journeys. 🌟
journey

Dr. Oz on controversial HCG diet: "This is not some crazy wacky idea" Before preparing for my interview with Dr. Mehmet Oz, host of the Emmy-award winning The Dr. Oz Show, I must admit I had never heard of the HCG diet and couldn't quite wrap my head around. Think about it—people taking pregnancy hormones, living on just 500 calories a day and losing 30 pounds in a ...

Check out this picture of my dinner! I'm loving these healthy comfort foods that are perfect for weight loss and still incredibly satisfying. Traditional meatloaf and mashed potatos. Instead of traditional mashed potatoes, I opted for mashed cauliflower and used a low-carb glaze on my grass-fed meatloaf. And let me tell you, it's absolutely delicious!

But what really stole the show is the mashed cauliflower infused with sautéed garlic. It's a fantastic healthy meal option that not only helps with weight loss but also satisfies those comfort food cravings.

Who says healthy eating has to be boring?

Fatty Liver disease is very common in patients with metabolic syndrome (a cluster of risk factors that may include: obesity, elevated triglycerides, low HDL, high blood pressure, and blood sugar imbalances).

Fatty liver syndrome is unhealthy for the body. Fatty liver is too much fat stored in liver cells. If the process isn't interrupted, cirrhosis can lead to scarring, fibrosis and cancer. Don’t let this silent killer lead to end-stage liver failure, which means the liver has stopped functioning.

Contact me: Dr. Sonya Johnson N.M.D. and Nutrition Coach

Liver support protocol available-
www. IRIEhealth.com