Dr. Spencer Weight Loss: Access Health, Inc.

01/13/2026

Roasted Cauliflower with Whole Spices

1 large head cauliflower, cut into small florets
3 tablespoons olive oil, or enough to coat well.
6-8 cloves garlic, rough chopped
1 tablespoon coriander seeds, whole if possible (or use ground)
1 teaspoon caraway seeds (or sub more cumin seeds)
1 teaspoon cumin seeds, (or ground cumin)
3/4 tsp Himalayan sea salt
1/2 teaspoon pepper
1/4-1/2 teaspoon chili flakes
Zest of one lemon
1/2 cup chopped flat-leaf parsley

1. Preheat oven to 425F

2. Trim leaves off the cauliflower, and cut it into small 1 -inch florets.

3. Place in a bowl and toss with the olive oil. Add the garlic, coriander seeds, cumin seeds, caraway seeds, salt, pepper, chili flakes, lemon zest. Toss to coat well.

4. Place on a parchment-lined baking sheet and roast in the middle rack of the oven for 20-25 minutes, tossing halfway through, until fork tender and lightly edges are lightly crispy.

Note: Depending on the size that you cut them this may need more or less time.

5. Place in a serving dish making sure to get all the seeds from the tray and toss with the fresh chopped Italian parsley right before serving. Taste for salt, add more if needed.
Enjoy!

*Reference your nutrition guide for serving sizes*

01/12/2026

There are some kinds of meditation that can lead to people having a more positive outlook on life and a better self-image. Two studies of 4,600 people in total showed mindful meditation leads to decreased depression. A study of 18 people who were followed over a three year period showed that the volunteers experienced long-term reductions in depression.

"We all have different parts of ourselves that come in at different times of our day or week. Embracing each of these parts and growing inextricably in each of these will allow you to become anything your desire. In order to foster a new skill set, you must welcome the part of you that can and will know what to do with that skill set. By matching what you have with what you want to become, you can soar to new heights in new realms of your current life bridging you into a place where infinite possibilities exist."

01/11/2026

“We need to replace your vicious stress cycle with a vicious cycle of self-care.”

How can you break that cycle this week?

01/11/2026

Cilantro Lime Chicken Bowl

For the chicken:
3 tbsp avocado or olive oil
1 lime, the zest and juice
2 tbsp fresh cilantro, chopped and more for garnish
1/4 tsp each: Himalayan sea salt and pepper
2 lbs chicken breast

For the avocado cream:
1 avocado
1 lime, just the juice
2 tbsp avocado or olive oil
1 tsp garlic powder
Himalayan sea salt and pepper, to taste
1-2 tbsp water

For the cauliflower rice:
1 head of cauliflower or 1 bag of already riced cauliflower
1 tbsp avocado or olive oil
1 handful fresh cilantro, – chopped
Himalayan sea salt and pepper, – to taste

1. First make the marinade for your chicken. In a large ziplock, combine your avocado or olive oil, lime zest and juice, chopped cilantro, salt, and pepper.

2. Then, place your chicken breasts between two sheets of parchment paper or plastic wrap and use a meat mallet or rolling pin to flatten your chicken so that the pieces are even in thickness. Then, add your chicken to the ziplock with the marinade and mix everything around so the chicken is fully coated. Place in the fridge to marinate for at least 15 minutes. I let ours marinate for about an hour and it was great!

3. While the chicken is marinating, make your avocado cream. Place all of the avocado cream ingredients in a blender or food processor and blend until smooth and creamy. Start with one tablespoon of water. You may need to add more water to get the consistency thinner depending on the size of avocado used. It should be like a thick and creamy salad dressing.

4. Also while the chicken is marinating, if you are making cauliflower rice from a head of fresh cauliflower, use your food processor to rice the cauliflower. Then, place your riced cauliflower in a large skillet on the stove. Add your chopped cilantro, and season with your avocado or olive oil, salt and pepper.

5. Once the chicken is done marinating, cook it on the grill outside or in a cast iron skillet on the stove. Either way, use medium-high heat and grease the grill our your grill pan with more avocado or olive oil. Place your chicken on the grill or in the pan and cook for about 6 minutes on each side, or until the chicken is cooked all the way through.

6. While the chicken is going, cook your cauliflower rice. It will only take about 5 minutes, so you can wait till you flip the chicken to start. Cook your cauliflower rice over medium heat, stirring occasionally. You can also cover your pan to speed up the cooking time as needed.
Once your chicken is done, turn off the stove and serve your dinner! In a bowl, start by creating a bed of cauliflower rice, then add your chicken on top, drizzle the avocado cream, and top with fresh cilantro.

*Reference your nutrition guide for serving sizes*

01/10/2026

01/09/2026

Taco Salad

1 onion, diced
1 lb ground turkey, (or sub ground chicken or beef)
1 tsp chili powder
1 tsp cumin
1/2 tsp garlic powder
8 cups greens of choice, (kale, spinach, chard, etc.)
2 tomatoes, diced
2 avocados, diced
1 cup olives, sliced
1/4 cup cilantro, chopped
1 tbsp extra virgin olive oil
1 lime, juice of
Himalayan sea salt and pepper, to taste

1. Dice onion and heat a large skillet over medium heat. Once hot, add in a little oil if needed and add turkey and onion to the skillet. Break the turkey into small bits and cook, stirring occasionally until it is browned, about 7-8 minutes.

2. When the turkey is almost finished, season with chili powder, cumin, garlic powder and some salt and pepper. Once the turkey is cooked remove from heat and set aside.

3. Prepare greens, tomatoes, avocados, olives and cilantro in a large bowl. Drizzle lightly with olive oil.

4. Add the taco meat to the salad and squeeze lime juice over everything. Toss to mix and season with any additional salt and pepper as desired. Serve and enjoy.

*Reference your nutrition guide for serving sizes*

01/08/2026

Chicken Avocado Salad

1.5 lbs cooked chicken, (shredded or chopped)
3 avocados, peeled and diced
1 lime, juice of
1 jalapeno, finely diced, (optional)
1/4 red onion, finely diced
1 cup cherry tomatoes, cut into fourths
1/4 cup cilantro, diced
1 tsp garlic powder
1/2 tsp Himalayan sea salt
1/2 tsp pepper

1. Cook chicken as desired and allow it to cool. (We like to use salsa chicken for more flavor – just add the chicken to a crockpot and pour in a jar of salsa. Cook on high for 3 hours and shred with a fork. You could also cook it in the instant pot on the manual setting for 20 minutes with a quick pressure release. Remove with a slotted spoon.)

2. Combine the remaining ingredients in a bowl. Add in the cooled chicken. Toss everything to mix and mash-up the avocados some (but leave it chunky).

3. Serve the chicken avocado salad on it’s own in a bowl, or on a lettuce leaf. Enjoy!

*Reference your nutrition guide for serving sizes*

01/07/2026

How Conscious Breathing Can Help Relieve Anxiety and Stress

Conscious breathing can boost self-awareness, help you feel present, and ease anxiety and stress. Here’s what it involves and how to try it.

01/07/2026

Easy Lemon Chicken

For the paste:
1 lemon, juice and zest
1 tbsp avocado oil
2 tsp dried sage
1 tsp lemon pepper seasoning
1 tsp ground pepper
1 tsp garlic powder

For the rest:
2 tbsp avocado oil, divided
4 boneless chicken breasts
3/4 lb brussels sprouts, trimmed and halved
3 cups cauliflower florets
1 tbsp Italian seasoning
Pinch of Himalayan sea salt

1. Preheat oven to 400° Fahrenheit. Zest lemon and prep brussels sprouts and cauliflower as noted.

2. Make paste by combining lemon juice, lemon zest, avocado oil, sage, lemon pepper seasoning, pepper and garlic powder in a small bowl and mix. Rub over both sides of the chicken breasts.

3. Heat a large, oven safe skillet over medium heat and add in 1 tbsp of oil. Once hot, add the chicken in and sear for 5-6 minutes without disturbing. Flip the chicken over and sear for another 5-6 minutes and then remove from heat.

4. While the chicken is cooking, place the brussels and cauliflower in a bowl. Drizzle with 1 tbsp oil and season with Italian seasoning and pinch of sea salt. Stir to coat.

5. Once the chicken is done, add the brussels and cauliflower over and around the chicken in the pan. Or, if you don't have room in the pan you can transfer the chicken to a sheet pan and add the veggies to the pan.

6. Place the skillet (or sheet pan) in the oven and roast for 30 minutes, or until the chicken is cooked through. Stir the brussels and cauliflower halfway through. Carefully remove from the oven and serve.

*Reference your nutrition guide for serving sizes*

01/06/2026

Roasted Cauliflower with Whole Spices

1 large head cauliflower, cut into small florets
3 tablespoons olive oil, or enough to coat well.
6-8 cloves garlic, rough chopped
1 tablespoon coriander seeds, whole if possible (or use ground)
1 teaspoon caraway seeds (or sub more cumin seeds)
1 teaspoon cumin seeds, (or ground cumin)
3/4 tsp Himalayan sea salt
1/2 teaspoon pepper
1/4-1/2 teaspoon chili flakes
Zest of one lemon
1/2 cup chopped flat-leaf parsley

1. Preheat oven to 425F

2. Trim leaves off the cauliflower, and cut it into small 1-inch florets.

3. Place in a bowl and toss with the olive oil. Add the garlic, coriander seeds, cumin seeds, caraway seeds, salt, pepper, chili flakes, lemon zest. Toss to coat well.

4. Place on a parchment-lined baking sheet and roast in the middle rack of the oven for 20-25 minutes, tossing halfway through, until fork tender and lightly edges are lightly crispy.

Note: Depending on the size that you cut them this may need more or less time.

5. Place in a serving dish making sure to get all the seeds from the tray and toss with the fresh chopped Italian parsley right before serving. Taste for salt, add more if needed.
Enjoy!

*Reference your nutrition guide for serving sizes*

01/05/2026

In a study, 18 participants of an eight-week meditation program were followed up three years later. The results showed that most of the volunteers carried on practicing meditation and their anxiety levels were lower over the long term.

"Sometimes you just have to know that YOU GOT THIS. Move forward , move on and move through to get to where you need to be."