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Guacamole Chicken Salad2 avocados medium1/3 cup onion minced2 cloves garlic minced1-2 jalapeno pepper minced (adjust for...
01/03/2023

Guacamole Chicken Salad

2 avocados medium
1/3 cup onion minced
2 cloves garlic minced
1-2 jalapeno pepper minced (adjust for spice preference)
2-3 Tbsp fresh lime juice or to taste
2 Tbsp chopped fresh cilantro plus more for garnish
Himalayan sea salt to taste�
1 lb chicken breast seasoned with salt and pepper and cooked (about 2-2.5 cups cooked).

1. Preheat your oven to 400 degrees and line a baking sheet with foil. Drizzle olive oil over chicken and turn to coat. Season on both sides with sea salt, black pepper, plus onion + garlic powder, if desired. Bake in the preheated oven for 20 minutes or until cooked through (no longer pink in the middle and juices run clear.)

2. Allow chicken to cool completely, then either dice or shred depending on what you prefer for chicken salad.
assemble salad:

3. In a large bowl, add the cooked diced chicken with all remaining ingredients except for the salt. Mix well, mashing avocado as you mix. Once fully combined, add sea salt to taste. Serve immediately, leftovers will keep for about a day in the refrigerator but because the avocado will brown, it won’t last much longer than that. Enjoy!

*Reference your nutrition guide for serving sizes*

The transformative potential of meditation shouldn’t be underestimated. Studies conducted at the University of Wisconsin...
01/02/2023

The transformative potential of meditation shouldn’t be underestimated. Studies conducted at the University of Wisconsin proved that meditation has physiological effects on the brain. For example, researchers found that the part of the brain that regulates stress and anxiety shrinks when meditation is practiced consistently. By focusing on moment-by-moment experiences, meditators are training the mind to remain calm, even in stressful situations. Along with this, they also experience significantly less anxiety due to uncertainty about the future.

"All great hikers know that when you find the right path up the mountain, you stay the course and continue creation on the path. Be the hiker on your path to your best you and continue your course until you reach the summit and let your light shine bright, basking in the beauty that is truly yours."

Join Wendi Francis LIVE TONIGHT, Monday January 2nd at 5:00pm. Check your email for your dial in information.***This int...
01/02/2023

Join Wendi Francis LIVE TONIGHT, Monday January 2nd at 5:00pm. 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, Wendi Francis, MS, RD, CPC. Each Monday Wendi 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!

Chicken Burrito Bowls1 1/2 lbs chicken breast1 Tbsp coconut/avocado oil3/4 tsp sea salt1 tsp onion powder1 tsp garlic po...
01/01/2023

Chicken Burrito Bowls

1 1/2 lbs chicken breast
1 Tbsp coconut/avocado oil
3/4 tsp sea salt
1 tsp onion powder
1 tsp garlic powder
1 tsp cumin
1 1/2 tsp chili powder
Large pinch Chipotle powder or more, to taste �
Juice of 2 limes

Cauliflower rice:
1 lb cauliflower rice
1 Tbsp avocado oil
3/4 tsp sea salt
1-2 Tbsp fresh lime juice
1 jalapeño pepper minced
3/4 tsp onion powder
3/4 tsp garlic powder
Dash chipotle powder

Peppers and onions:
1 large onion
1 large red bell pepper
1 Tbsp coconut oil
Sea salt to taste

Guacamole:
2 avocados
1/4 cup onion minced
2 clove garlic minced
1 jalapeno pepper minced
2 Tbsp Tbsp fresh lime juice or to taste
2 Tbsp chopped fresh cilantro plus more for garnish
Sea salt to taste

For the rice:
1. Heat a large skillet over medium heat and add oil. Add the riced cauliflower and stir to coat. Cover skillet and cook for about 2-3 minutes to steam.

2. Uncover and stir, then add the jalapeño, salt, seasonings and lime juice. Cook and stir another minute or two uncovered until you have desired texture.

For chicken, peppers & onions:
1. Cut chicken thighs into bites size pieces. Season all over with all seasonings (not the lime) and heat a large skillet over medium high heat and add 1 Tbsp coil.

2. Add chicken and brown all over, stirring as needed. Stir and cook over medium heat for 7 mins or until cooked through. Lower heat a bit and add the lime juice, stir and continue to cook another 2-3 minutes, then remove from heat and place in a bowl.

3. Keep the heat on medium and add peppers and onions. Dash of sea salt to taste, and continue to cook, stirring occasionally, about 5 minutes or until softened and browning, then remove from heat.

4.To make the guacomole, mash together the avocado with the rest of the ingredients, adjusting seasonings to taste.

Assemble bowls:
1. Layer the cauli rice, chicken, peppers and onions in bowls, then top with guac and any other desired toppings.

*Referece your nutrition guide for serving sizes*

Wendi "Overcoming Emotional Eating" podcast is new every Monday and Thursday at https://wendifrancis.com/What did you th...
12/30/2022

Wendi "Overcoming Emotional Eating" podcast is new every Monday and Thursday at https://wendifrancis.com/

What did you think of this weeks episodes?! Feel free to leave a review in our comments!

Wendi Francis MS, RD, CPC – Food Psychologist, Certified Professional Life and Business Coach and Registered and Licensed Dietitian, brings 28 years of experience, a wide variety of education, certifications and expertise to the table, as she helps clients, groups and businesses overcome emotional...

Loaded Breakfast TacosCauli rice:1 Tbsp avocado oil12 oz cauliflower rice1 jalapeno pepper mincedSea salt and pepperJuic...
12/30/2022

Loaded Breakfast Tacos

Cauli rice:
1 Tbsp avocado oil
12 oz cauliflower rice
1 jalapeno pepper minced
Sea salt and pepper
Juice of one lime

Meat:
1 Tbsp avocado oil
1 lb ground beef
Sea salt to taste
2 tsp taco seasoning, no sugar added
1 tsp onion powder
1-2 Tbsp water or broth

Eggs:
1 Tbsp avocado oil
6 large eggs whisked with 2 tsp water
Sea salt and pepper to taste

Additional toppings:
1 cup cherry tomatoes halved
Fresh salsa (pico de gallo or preferred salsa)
1 avocado sliced
Lime juice to taste
Minced cilantro for garnish

Cauliflower rice:
1. Heat a large skillet over medium heat and add the oil. Add the riced cauliflower and stir to coat. Cover skillet and cook for about 2-3 minutes to steam.

2. Uncover and stir, then add the jalapeño pepper, salt and pepper, and lime juice. Cook and stir another minute or two uncovered until you have desired texture, then remove from heat.

Meat:
1. In a separate skillet heat 1 tbsp oil over medium high heat.

2. Crumble the beef into the skillet and break up lumps with a wooden spoon or spatula. Add the salt and all seasonings and cook, stirring occasionally until browned. Do not drain the fat. Lower heat to medium-low and add the water or broth, stir to combine and cook just long enough to heat through, then remove from heat.
eggs:

3. Heat a separate skillet over medium heat and whisk the eggs well with the water, and salt and pepper. Add the ghee or oil to the skillet and wait for it to heat, then pour the egg mixture in. Cook over medium heat, stirring to scramble, until halfway done, then lower the heat to low or med-low. Finish scrambling the eggs over the lower heat setting until cooked to preference.

Assemble the bowls:
1. Layer the cauliflower rice with the beef, eggs, cherry tomatoes, pico de Gallo, and avocado before serving. Garnish with cilantro and extra lime juice if desired. Enjoy!

*Reference nutrition guide for serving sizes*

12/30/2022
Butternut Squash Chicken Chili1.5 lbs boneless skinless chicken breasts cooked and shredded2 Tbsp avocado oil1 medium bu...
12/29/2022

Butternut Squash Chicken Chili

1.5 lbs boneless skinless chicken breasts cooked and shredded
2 Tbsp avocado oil
1 medium butternut squash cut into 3/4” cubes (about 4 cups)
Sea salt and black pepper
1 small yellow onion diced
4 cloves garlic minced
1 red bell pepper diced
1 green bell pepper diced
2 Tbsp fresh jalapeños finely chopped
2 tsp cumin
1 tsp oregano
3/4 tsp chili powder
1/4 tsp chipotle chili powder
4 oz can diced green chiles
3 cups chicken bone broth
1 tbsp fresh minced cilantro
1 tbsp fresh lime juice
Sea salt and black pepper to taste
Garnish: Avocado slices, cilantro

1. If your chicken needs to be cooked and shredded, do this first and set aside. Prepare all ingredients before beginning.

2. Heat a large dutch oven over medium heat and add the oil. Add the butternut squash and sprinkle all over with sea salt and pepper. Sauté, stirring occasionally for about 5 minutes, until just beginning to brown and soften.

3. Add in the diced onion and sauté for about a minute until translucent. Then, add in the garlic, peppers, jalapeño and spices, stir and sauté for 3 minutes, until fragrant and softened.

4. Add in the green chilis, and broth , stir and bring to a boil. Stir in the shredded chicken, cilantro and lime juice and allow to simmer for 5 minutes. Season with salt and pepper as desired. Serve with sliced avocado, additional cilantro and sliced jalapeño if desired. Enjoy!

*Reference your nutrition guide for serving sizes*

12/28/2022

Feel like your mood could use a quick boost? These seven easy techniques can help you change your mental channel.

Steak Fajita Bowls1 1/4 lbs flank steak or skirt steak3 tablespoons + 1 tablespoon olive oil divided (1 for cooking)1/3 ...
12/28/2022

Steak Fajita Bowls

1 1/4 lbs flank steak or skirt steak
3 tablespoons + 1 tablespoon olive oil divided (1 for cooking)
1/3 cup lime juice juice of 2 limes
4 cloves garlic minced
1 teaspoon chili powder
1/2 teaspoon ground cumin
3/4 teaspoon sea salt
1/4 teaspoon smoked paprika
1/4 cup fresh cilantro leaves roughly chopped
Sea salt to taste

Veggies:
2 Tablespoons olive oil or avocado oil
3 bell peppers
1 large onion
12 oz cauliflower rice
Sea salt
Fresh lime juice

Toppings:
Sliced avocado
Fresh salsa

Steak:
1. First, marinate the steak. A minimum of 2 hours or overnight.

2. Whisk together the 3 tablespoons of olive oil, lime juice, garlic, chili powder, cumin, 3/4 teaspoons salt, paprika, and cilantro in a large bowl. Place the steak in the bowl and turn to coat. Cover and allow it to marinate in the refrigerator for desired length of time.

3. Heat a large cast iron skillet over high heat and add the remaining olive oil. Remove most of the marinade from the steak, then sprinkle salt on both sides. Once the skillet is sizzling, add the steak and cook to desired doneness.

4. Once the steak is done, remove it to a large cutting board and cover with foil to let it rest while you prepare the veggies.

Veggies:
1. Add a tablespoon of oil to the skillet you cooked the steak and turn the heat to medium high. Add the peppers and onions and sprinkle with sea salt. Cook the veggies, stirring occasionally for about 5 minutes or until softened.

2. In a separate skillet, sauté the cauliflower rice. Turn the heat to medium high and add a tablespoon of oil to the skillet. Add the cauliflower rice, stir, and cook for 2 minutes. Sprinkle with salt to taste and continue to sauté until cooked through, then add the lime juice to taste.

Assemble the bowls:
1. Slice the steak thinly across the grain to make strips. Add the cauliflower rice to the bottom of the bowls, and top with the steak, veggies, avocado, fresh salsa.

*Reference your nutrition guide for serving sizes*

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