Dr. Spencer Weight Loss: Access Health, Inc.

09/26/2025

Basil Vinaigrette

1 garlic clove, smashed
1 teaspoon lemon zest
1 tablespoon fresh lemon juice (from 1 lemon), plus more to taste
½ cup fresh basil, packed
⅓ cup extra-virgin olive oil
A few drops of liquid stevia, optional
½ teaspoon Himalayan sea salt, plus more to taste
Freshly cracked black pepper, to taste

1. To the base of a blender or food processor, add the garlic, lemon zest, lemon juice, basil, olive oil, stevia, and salt. Blend until mostly smooth. Season to taste with pepper and more salt or lemon juice, if needed.

2. Store refrigerated in an airtight container for up to 2 weeks.

*Reference your nutrition guide for serving sizes*

09/25/2025

09/25/2025

Lemon Vinaigrette

5 tablespoons fresh lemon juice (from 2-3 lemons)
1 teaspoon Dijon mustard
A few drops of liquid stevia, optional
½ teaspoon Himalayan sea salt
6 tablespoons extra-virgin olive oil
2 tablespoons finely chopped fresh chives

1. In a small bowl whisk together the lemon juice, mustard, stevia, and salt. Slowly pour in the olive oil, whisking constantly, until emulsified. Stir in chives.

2. Store refrigerated in an airtight container for up to 2 weeks.

*Reference your nutrition guide for serving sizes*

09/24/2025

5 Benefits of Getting More Sleep

Getting quality sleep is one of the best things you can do for your health. Here are five evidence-based reasons why good sleep is important.

09/24/2025

Tomato Salad

½ cup thinly sliced red onion
3 tablespoons apple cider vinegar
1 garlic clove, grated
1½ pounds tomatoes (any variety), cut into wedges
2 tablespoons extra-virgin olive oil
½ teaspoon flaky salt, plus more to taste
2 tablespoons fresh parsley leaves, finely chopped
1½ tablespoons thinly sliced basil leaves
¼ teaspoon freshly cracked black pepper

1. In a small bowl, combine the red onion, vinegar, and garlic. Marinate for 20 minutes.

2. Once the onion has marinated for 20 minutes, in a medium bowl, combine the tomatoes, olive oil, salt, parsley, basil, garlic, onion and vinegar.

3. Season with the pepper and serve immediately.

*Reference your nutrition guide for serving sizes*

09/23/2025

Chimichurri Sauce

1 small shallot, cut into wedges
¾ cup fresh flat-leaf parsley leaves
2 garlic cloves
1 tablespoon fresh oregano leaves
¾ teaspoons Himalayan sea salt, plus more to taste
1 teaspoon freshly cracked black pepper
¾ cup extra-virgin olive oil
¼ cup apple cider vinegar
½ teaspoon red pepper flakes

1. Add the shallot, parsley, garlic, oregano, salt, and pepper to a food processor. Pulse until well combined, but still slightly chunky.

2. Transfer the mixture to a small bowl. Add the oil, vinegar, and red pepper flakes. Stir to combine. Store refrigerated in an airtight container for up to 2 weeks.

*Reference your nutrition guide for serving sizes*

09/22/2025

As we move into monthly recordings check your email throughout the month for a pre-recorded call!

*These recordings play a significant role on your journey to FAST, EFFECTIVE, and SUSTAINABLE weight loss. Become your own EXPERT on healthy living. DON'T MISS IT!*

It is an opportunity to learn from nutrition therapy and integrative lifestyle coaching expert, Dr. Pragati. Dr. Pragati cover a wide range of topics focusing on the emotional, behavioral, and psychological aspects of eating, nutrition, and activity patterns.

LISTEN TO THE RECORDED CALLS TO LEARN SOMETHING NEW, AND BECOME A PART OF OUR GROWING COMMUNITY WHO ARE ALL UNCOVERING YOUR BEST YOU!

09/22/2025

Meditation has also been found to reverse the brain patterns that lead to worrying, poor attention, and mind-wandering.

"Habits are repeated patterns that mark a specific shift in state, awareness and being. They are linked to many other parts of out behavior, emotions and beliefs and in that need to be treated with kindness. Even negative habits need to be treated with love and kindness as they are a window to the soul of the why we are doing things. True habit and pattern change can manifest in allowing loving kindness to move you to acceptance of these habits in order to shift, change and pave pathways for new habits to form. In this formulation freedom and choice truly ensues."

09/21/2025

Sunday Reset:

“Take the time today to love yourself. You deserve it.”

How can you show yourself/body love and that you care today?

09/21/2025

Green Curry Salmon

4 (4-ounce) salmon fillets, skin removed
½ teaspoon Himalayan sea salt
½ teaspoon freshly cracked black pepper
1 (13.5-ounce) can coconut milk, shaken
1 tablespoon green curry paste
1 tablespoon fresh lime juice (from 1 lime)
1 teaspoon freshly grated ginger
1 small sweet onion, sliced into ½-inch-thick half rounds
1 red bell pepper, cut into ½-inch-thick strips
1 green bell pepper, cut into ½-inch-thick strips
Cooked cauliflower rice, for serving
4 green onions, thinly sliced, for serving
Fresh cilantro, chopped, for serving
Red pepper flakes, for serving

1. Preheat the oven to 375° F with a rack in the center position.

2. Season the salmon all over with the salt and pepper.

3. Heat an ovenproof skillet over medium heat. Add the coconut milk, curry paste, lime juice, ginger; whisk to combine. Add in the onion half rounds and pepper strips and bring to a simmer. Cook for 5 minutes, stirring occasionally, or until the peppers and onions begin to soften.

4. Nestle in the salmon and bake in the oven until the salmon flakes easily with a fork, 10-12 minutes.

5. Serve the salmon over rice. Sprinkle with green onions, cilantro, and red pepper flakes.

*Reference your nutrition guide for serving sizes*

09/19/2025

Tikka Masala Soup

2 tablespoons coconut oil
1 small yellow onion, diced
3 garlic cloves, minced
½ teaspoon cayenne pepper
1 tablespoon garam masala
1 teaspoon ground ginger
½ teaspoon ground cumin
1 teaspoon turmeric
½ teaspoon cinnamon
2 cups chicken stock
1 (28-ounce) can crushed tomatoes
1 (14-ounce) can full-fat coconut milk
Himalayan sea salt, to taste
Freshly cracked black pepper, to taste
4 cups cooked, shredded chicken
Cilantro leaves, for serving, optional

1. Heat the coconut oil in a large pot over medium heat. Add the onion and cook, stirring, until softened, about 5 minutes. Add the garlic and cook, stirring, until fragrant about 1 minute more. Stir in the cayenne, garam masala, ginger, cumin, turmeric, and cinnamon and cook, stirring until fragrant, 1 minute longer.

2. Add the chicken stock, crushed tomatoes, and coconut milk (reserve ¼ of the coconut milk to drizzle on the soup if desired) and bring to a simmer over high heat. Simmer for 20 minutes, until the flavors have melded. Remove from the heat.

3. Using an immersion blender, blend the soup directly in the pot until smooth. Stir in the shredded chicken. Season to taste with salt and pepper.

4. Ladle the soup into bowls. Drizzle with reserved coconut milk, and garnish with cilantro leaves, if using.

*Reference your nutrition guide for serving sizes*