Dr. Spencer Weight Loss: Access Health, Inc.

11/28/2025

11/27/2025

Squash Chili

28 oz canned tomatoes
1 tbsp tomato paste
1 delicata squash, cubed, (or sub 1/2 butternut squash)
1/2 onion, roughly chopped
1 green pepper, roughly chopped
1 lb ground beef
1 batch chili seasoning (see below)
1/4 cup green onion, chopped

Chili seasoning:
1 tbsp chili powder
1 tsp garlic powder
1 tsp cumin
1 tsp oregano
1/2 tsp onion powder
1/2 tsp paprika
1/4 tsp thyme

1. Start by prepping all of the ingredients as indicated in the ingredient list above.

2. Heat a large soup pot over medium heat. Add canned tomatoes, tomato paste, squash, onion and bell pepper to the pot. Cover and let cook for 20 minutes, stirring occasionally.

3. In a separate skillet over medium heat, cook ground beef. Break beef into small bits and cook until browned.

4. While ground beef is cooking, prepare chili seasoning. When beef is almost fully cooked, stir in chili seasoning.

5. After 20 minutes, add cooked ground beef to soup pot. Turn the heat down to low, and simmer covered for 5 more minutes.

6. Ladle chili into bowls, garnish with green onion and serve.

*Reference your nutrition guide for serving sizes*

11/26/2025

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.

11/26/2025

Southwest Turkey Meatballs

2 lbs ground turkey, (or chicken)
3 jalapeños, diced
3 cloves garlic, minced
1 cup green onion, chopped
2 tsp cumin
1/2 tsp Himalayan sea salt
1/2 tsp pepper
14 oz can diced tomatoes

1. Preheat your oven to 400 degrees Fahrenheit, and line a baking sheet (one large or two small) with parchment paper.

2. Prepare the jalapeños, garlic and green onion as noted above. Place in a large mixing bowl with ground turkey, cumin, salt and pepper. Use your hands to thoroughly combine all of the ingredients.

3. Use an ice cream scoop to make golfball sized meatballs on your parchment lined baking sheet(s). It should make about 24-25 meatballs. Place in the oven to bake for 20 minutes, or until the turkey is cooked all the way through.

4. In the last five minutes of baking, place your can of diced tomatoes in a large skillet over medium-low heat. Let it heat up. Once meatballs are done cooking, remove from oven and use tongs to place them in the tomatoes on the stove. Toss to coat and serve. Enjoy - for breakfast, lunch, dinner or snacks!

*Reference your nutrition guide for serving sizes*

11/25/2025

One Pan Turmeric Chicken Skillet

1.5 lbs chicken breast
1 tbsp avocado oil
1/2 head cabbage, chopped
1 tbsp turmeric
1 tsp garlic powder
1/2 tsp Himalayan sea salt
6 green onions, chopped
3 cups spinach or kale
1/2 cup fresh cilantro, chopped

1. Start by cutting up chicken into small pieces. In a large skillet over medium heat add oil. Once hot, add chicken and cook until chicken is starting to brown, about 6-8 minutes.

2. While chicken is cooking use food processor to chop cabbage. Or hand chop.

3. Once the chicken is about cooked, add about half the cabbage to pan and once it starts to cook down, add the rest. Allow cabbage to cook down and soften.

4. Add turmeric, garlic powder and sea salt. Mix to evenly combine and add green onions and spinach or kale. Stir until everything is mixed and turn heat down to low. Simmer for 2-3 minutes.

5. Remove from heat and serve with chopped cilantro on top. Enjoy!

*Reference your nutrition guide for serving sizes*

11/24/2025

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. 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.

"Feeling good about yourself actually enables you to do good for yourself. It is distinctly
imperative that you find and hold positive beliefs about yourself in order to do and be
better for yourself. Doing anything of the contrary is completely incongruent and will
not allow you sustainable success in any area of your life."

11/23/2025

Sunday Reset:

“When you recover or discover something that nourishes your soul and brings joy, care enough about yourself to make room for it in your life.”

What are some feel-good habits you can be intentional with incorporating this week?

11/23/2025

Chipotle Turkey Burgers

For the toppings:
1 tomato, sliced into thin rounds
1 head bibb or romaine lettuce, (or other broad leaf green)

For the burgers:
2 lbs ground turkey
1 tsp chipotle powder, (more or less to taste)
1 tsp garlic powder

For the guacamole:
2 avocados, diced into chunks
1/8 red onion, finely diced
1/4 tsp garlic powder
Himalayan sea salt and pepper, to taste

1. Place a large cast iron pan or skillet over medium heat and cook bacon. Cook until it reaches your desired level of crispiness. Remove from heat and place on a paper towel lined plate.

2. While the bacon is cooking, prep the rest of the toppings as noted, and set aside.
Place burger ingredients in a large mixing bowl and use your hands to combine all the ingredients. Form into evenly sized patties and place on a plate. It should make ~6 patties.
Cook patties in same pan as bacon over medium heat for about 6-7 minutes each side, or until turkey is cooked all the way through.

3. While the burgers are cooking, make guacamole. Place avocado chunks in a bowl and add onion, garlic powder and a pinch of salt and pepper. Mix together well, slightly smashing the avocado. Set aside.

4. Once burgers are done. Remove from heat and serve. Use lettuce for buns and top burger with guacamole, tomato and use the lettuce as buns. Enjoy!

*Reference your nutrition guide for serving sizes*

11/21/2025

Tomato Basil Cod with Asparagus

For the tomato basil sauce:
2 cups cherry tomatoes, halved
1/2 onion, thinly sliced
2 cloves garlic, minced
1 tbsp avocado oil
1/4 cup bone broth
1/2 lemon, juice of
1/2 cup fresh basil leaves
1/2 tsp Himalayan sea salt
1/4 tsp ground black pepper

For the cod and asparagus:
4 cod fillets, evenly sized
1 tbsp grass-fed butter or avocado oil
Himalayan sea salt and pepper
1 bunch asparagus
1 tbsp avocado oil

1. Prep cherry tomatoes, onion and garlic as noted and preheat oven to broil.

2. Place 1 tbsp avocado oil in a large skillet over medium heat. Once pan is hot add, garlic and onion, stirring occasionally. Once garlic is fragrant, add cherry tomatoes. Turn heat to low and let them cook down, stirring occasionally, until they are blistered and wilted looking.

3. While the tomatoes are cooking, cut the thick ends off asparagus and place a baking sheet. Drizzle 1 tbsp of avocado oil over asparagus and season with salt and pepper.

4. Once tomatoes are broken down a bit, add bone broth, lemon juice, basil, salt and pepper to pan. Stir and cook for about 2 more minutes. Remove from heat and place in a small bowl.

5. Place asparagus in oven. Add grass-fed butter to pan and place cod fillets in pan. Season the top side with salt and pepper and cook for about 3 minutes. Flip, season other side with more salt and pepper and cook for 3 more minutes or until the fish is flaky with a fork. Turn the stove and oven off removing asparagus from oven and plate. Place cod on plates and spoon the tomato basil mixture over the top. Add asparagus to plates, serve and enjoy!

*Reference your nutrition guide for serving sizes*

11/20/2025

Instant Pot Spaghetti and Meatballs

1 spaghetti squash

For the meatballs:
1 lb ground beef
1 lb ground turkey
2 tbsp Italian seasoning, (or sub chopped fresh herbs)
1/2 tbsp onion powder
1/2 tbsp garlic powder
1 tsp Himalayan sea salt
1 tsp ground pepper

For the sauce:
1 onion diced
3 cloves garlic, minced
1 jar marinara sauce, (~25 oz) no sugar added
1 can fire roasted diced tomatoes, (14.5 oz)

To prepare the spaghetti squash:
1. Heat your oven to 400° Fahrenheit.

2. Cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon.
Place the squash halves cut side down on a parchment lined baking sheet. Place in the oven to bake for 30 minutes, or until the squash has a little give when poked with a finger.

NOTE: You can prepare your spaghetti squash in your Instant Pot using these instructions if desired. We just prefer to cook it in the oven so the squash and meatballs are ready at about the same time and we don’t have to worry about keeping the squash warm.

For the meatballs and sauce:
1. While she squash is cooking, add all of the meatball ingredients to a large bowl. Gently mix everything with your hands until the mixture is evenly distributed.

2. Form the mixture into medium sized meatballs and place them in the instant pot. Chop onion and garlic and place over the meatballs. Pour the marinara and diced tomatoes over everything.

3. Secure the lid of the Instant Pot and close the pressure valve. Press the “Manual” button or “Pressure Cook” and cook on high pressure for 7 minutes.

4. Allow the pressure to naturally release for 15 minutes and then quick release any remaining pressure.

5. When safe to do so, remove the lid and mix the meatballs and sauce around. Taste the sauce and season with any additional salt, pepper or herbs as desired.

6. When the squash is cooked and safe to handle, shred it with a fork into “noodles”.

7. Serve the meatballs and sauce over a bed of spaghetti squash noodles.

*Reference your nutrition guide for serving sizes*