A Minor Adjustment-Dr Minor DC

03/10/2026

Fresh Chimichurri Sauce for Flank or Skirt Steak

For the chimichurri sauce:
1 cup parsley, packed
1 cup cilantro, packed
2 tbsp fresh oregano leaves, (or sub 1 tbsp dried)
1 shallot, peeled
3 cloves garlic
1 lemon, juice of
1 tsp Himalayan sea salt
1 tsp ground pepper
1/4 cup apple cider vinegar
1/2 cup extra virgin olive oil

For the steak:
2 lbs flank steak, (or sub skirt steak)
Himalayan sea salt and pepper

1. To make the chimichurri sauce, add all of the sauce ingredients to a food processor or high-powered blender. Process until everything is finely chopped. Don’t overprocess and puree. Transfer to a container and refrigerate while you cook the steak.

For grilling:
1. Heat your grill to high heat (450-500° F). Season steak with salt and pepper on both sides.

2. Add the steak to the grill and grill for 3-4 minutes and flip. Grill for another 2-4 minutes, or until the steak is cooked to your liking. Remove and place on a cutting board to rest for at least 5 minutes.

3. Slice the steak against the grain. Serve topped with chimichurri sauce and with your favorite side dish!

For skillet cooking:
1. Heat a large skillet over medium high heat and add in some avocado oil or butter. Season steak with salt and pepper on both sides. Depending on the size of your skillet, you may have to cut your steak in half and cook it in two batches.

2. Once the skillet is hot and shimmering, sdd the steak and cook for 3-4 minutes. Flip and cook for another 2-4 minutes, or until the steak is cooked to your liking. Remove and follow directions above for resting, cutting and serving.

*Reference your nutrition guide for serving sizes*

03/09/2026

Meditation seems to control the blood pressure by relaxing the nerve signals that work with the tension in blood vessels, coordinating heart functions, and the fight or flight response that heightens in stressful scenarios.

"Perfection is an illusionary standard which only ruminates in the mind, never being or
being able to be achieved."

03/08/2026

Sunday Reset:

“Acknowledge, accept, and honor that you deserve your own deepest compassion and love.”

How can you show yourself some compassion on your health journey?

03/08/2026

Perfect Air Fryer Asparagus

1 bunch asparagus
2 tbsp avocado oil
1 tbsp nutritional yeast
1/4 tsp garlic powder
1/4 tsp Himalayan sea salt
1/4 tsp ground black pepper

1. Preheat air fryer to 400° fahrenheit if your air fryer requires preheating.

2. Place all of the ingredients in a large mixing bowl and toss to coat the asparagus.

3. Transfer to air fryer basket and cook for about 7 minutes, tossing halfway.

4. Once done, remove and serve!

*Reference your nutrition guide for serving sizes*

03/07/2026

03/06/2026

Quick Carne Asada

2 pounds skirt steak, (can use flank, flap or flatiron steak)

For the carne asada marinade:
1/4 cup avocado oil
2 limes, juice of
1 orange, juice of
3 cloves garlic, minced, (can sub 1 tsp garlic oil)
2 tsp cumin
2 tsp chili powder
1 teaspoon Himalayan sea salt
1/2 teaspoon black pepper

1. Prepare marinade by mixing marinade ingredients in a bowl or jar.

2. Place steak in a shallow dish or zip-top bag. Pour marinade over the steak to coat on both sides. Allow the steak to marinate while your grill heats up, at least 20 minutes. Or, you can marinate it covered in the refrigerator for up to 4 hours.

3. Heat a grill to medium-high heat. Once the grill is hot, place the steak on the grill to cook for 4-5 minutes on each side, or until cooked to your liking. While cooking, baste the steak with any remaining marinade using a brush or by simply pouring the marinade over the steak.

4. When the steak is cooked, remove it from the grill and place on a cutting board to rest for 5-10 minutes.

5. Slice the steak into thin strips against the grain. Serve and enjoy.

*Reference your nutrition guide for serving sizes*

03/05/2026

5-Minute Tomato and Onion Salad

1 lb tomatoes, sliced into chunks
1/2 red onion, sliced into thin strips
2 tbsp fresh basil, chopped, (can use any fresh herbs and add more or less to taste)

For the dressing:
2 tbsp extra virgin olive oil
1 tsp fresh lemon juice, (can sub vinegar)
2 garlic cloves, minced
1/4 tsp Himalayan sea salt
1/8 tsp pepper, (a pinch)

1. Slice the tomatoes, onions and herbs and add them to a bowl.

2. In a separate small bowl, add the dressing ingredients and mix well.

3. Pour the dressing over the tomatoes and onions and toss to mix. Serve immediately.

*Reference your nutrition guide for serving sizes*

03/04/2026

Walking Meditation's 7 Benefits for Mood, Sleep & More

Is a walking meditation different from taking a walk? It can be. Here are 7 ways walking while meditating can benefit mind and body, and more about it.

03/04/2026

Deliciously Easy Salmon Bites

3 6 oz skinless salmon fillets, cut into bite-sized cubes, (about 1 inch cubes)
For the salmon seasoning:
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp ground celery seed
1/2 tsp thyme
1/4 tsp allspice
1/4 tsp Himalayan sea salt

Preheat your cooking device:

1. For the air fryer, set it to Preheat at 400°. Even if doesn't have a preheat setting, I recommend preheating it at least 5 minutes.

2. For the oven, preheat it to 400°.

Prep the salmon:

1. Make the salmon seasoning by combining all of the seasoning ingredients in a small bowl and mixing.

2. Cut the salmon into 1-inch cubes and place in a bowl.

3. Sprinkle on the seasoning and toss several times to coat the salmon cubes in seasoning.

To cook in the air fryer:

1. Place the salmon bites in the air fryer basket, leaving a little space between each piece. Cook for 6-8 minutes.

To cook in the oven:

1. Line a sheet pan with parchment paper. Place the salmon bites on the pan, leaving a little space between each piece. Cook for 8-10 minutes.

Serve:

1. Once the salmon bites are cooked, remove and serve immediately.

*Reference your nutrition guide for serving sizes*

03/03/2026

Lemony Herb and Oil Sauce

2 medium lemons, juice of, (1/3 cup of lemon juice)
1/4 cup avocado oil, (or extra virgin olive oil)
1 cup parsley
1 cup basil
1 sprig fresh rosemary, (small sprig)
1 tbsp fresh thyme leaves
1 shallot, peeled, (small shallot)
2 cloves garlic
1.25 tsp Himalayan sea salt
1 tsp pepper

1. Add all of the ingredients to a food processor or high-powered blender. Process/blend for 30-45 seconds, or until the sauce is mostly smooth.

*Reference your nutrition guide for serving sizes*

03/02/2026

Meditation has been proved to help reduce strain on the heart, therefore aiding physical health. If you suffer from high blood pressure, over time, this will make the heart work harder so it can keep pumping blood. Ultimately, it can lead to weak heart function. High blood pressure can also add to atherosclerosis (narrowing of the arteries). This can lead to strokes and heart attacks. A study of 9996 participants was undertaken, and it found that blood pressure can be reduced by around five points when meditation was concentrated on a silent mantra, so a repeated, non-spoken word. The study was found to be more effective on older participants who suffered from high blood pressure already.

"Shame's only purpose in life is to keep you away from your purpose."