Dr. Spencer Weight Loss: Access Health, Inc.

04/29/2026

The Ultimate 'Deskercise' Routine: Stretches for the Office

Neck and shoulder pain are common in sedentary jobs. Get loosened up and work out the kinks with these 12 exercises you can do at your desk.

04/29/2026

Chili

1 onion, diced
1 bell pepper, diced
6 cloves garlic, diced
1 lb ground beef
1 lb stew meat (cubed)
1 tbsp chili powder
2 tsp smoked paprika
1 tsp chipotle powder
1 tsp Himalayan sea salt
1 tsp ground pepper
2 cups beef broth

Optional toppings:
Diced onions
Diced tomatoes
Avocado

For the Instant Pot:
1. Prep onion, bell pepper and garlic as noted. Place ground beef and stew meat in the instant pot and break the ground beef up into small pieces with a spoon.

2. Season the meat with the chili powder, smoked paprika, chipotle powder, salt and pepper. Stir the beef to mix in the seasonings.

3. Pour in the beef broth and add in the onion, bell pepper and garlic. Place the lid on the instant pot and close the pressure valve. Press the “soup” button.

4. Allow the cooking cycle to complete and then quick release the pressure.

5. Open the lid when safe to do so. You may need to break up the beef into smaller pieces at this point if needed. Taste soup and season with additional salt and pepper as desired. Spoon into bowls, top with desired toppings and enjoy.

For the slow cooker:
1. Follow steps 1-3 above, placing the ingredients in and mixing in your slow cooker.

2. Secure the lid on the slow cooker and cook on low for 8-10 hours or on high for 5-6 hours.

3. You may need to break up the beef into smaller pieces at this point if needed. Taste soup and season with additional salt and pepper as desired. Spoon into bowls, top with desired toppings and enjoy.

*Reference your nutrition guide for serving sizes*

04/28/2026

Instant Pot Sloppy Joe's

For the sauce:
1/2 cup Bragg's liquid aminos
1/4 cup tomato paste
3 tbsp apple cider vinegar
2 tbsp mustard
2 tsp chili powder
1 tsp garlic powder
1 tsp onion powder
1 tsp smoked paprika

For the rest:
1 onion, diced
1 bell pepper, diced
2 lbs ground beef

1. First, prepare the sauce by mixing all of the sauce ingredients together in a bowl or jar until they form a smooth sauce.

2. Pour the sauce in the bottom of the Instant Pot.

3. Breaking the ground beef into small pieces with your hands, add the ground beef to the Instant Pot on top of the sauce.

4. Chop the onion and bell pepper and add them to the instant pot on top of the ground beef. You don’t need to mix anything, you want the sauce on the bottom so the Instant Pot will pressurize.

5. Secure the lid on the Instant Pot and close the pressure valve. Press the “manual” button (or “pressure cook” button) and set the time to cook for 15 minutes at high pressure. Quick release the pressure once finished.

6. Remove the top and mix the sloppy joes up, breaking up the beef into smaller pieces as needed. Taste and season with salt and pepper as desired. Serve and enjoy.

*Reference your nutrition guide for serving sizes*

04/27/2026

By meditating, one can reduce the brain’s perception of pain. It can help to reduce chronic pain and can also be used as an additional supplement for physical therapy or medical care.

"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."

04/26/2026

Sunday Reset:

“How we care for ourselves gives our brain messages that shape our self-worth. So we must care for ourselves in every way, every day.”

What does caring for yourself look like today?

04/26/2026

Easy Curry Beef Bowls

For the beef:
2 tsp curry powder
1/2 tsp ground ginger
1/2 tsp garlic powder
1/2 tsp Himalayan sea salt
1 shallot, diced
1 tbsp coconut oil
1.5 lbs ground beef
1 tbsp tomato paste
3/4 cup unsweetened coconut milk

For the rest of the bowls:
4 cups greens
2 cups cauliflower rice
Parsley, chopped, (for garnish)

1. Combine seasonings in a small bowl and set aside. Chop shallot.

2. In a large skillet over medium heat, add coconut oil. Once melted, add beef and shallot. Break up beef and cook until almost cooked through, about 6-7 minutes.

3. Add seasoning and mix to combine. Then, add tomato paste and stir for 1 minute.

4. Add the coconut milk and bring to a rapid simmer, then reduce heat to medium low, cover and simmer for 3-4 minutes until the beef is cooked through.

5. Once beef is done, assemble bowls. Start with a bed of greens and add cauliflower. Top with beef mixture and sprinkle chopped parsley on top. Enjoy!

*Reference your nutrition guide for serving sizes*

04/25/2026

04/24/2026

Cilantro Lime Marinade

1/3 cup extra virgin olive oil
1/4 cup fresh cilantro, finely diced
2 cloves garlic, minced
2 limes, juice of, (about 1/4 cup of juice)
2 tsp chili powder
1 tsp onion powder
1 tsp cumin
1 tsp Himalayan sea salt

1. Add all of the ingredients to a bowl or large measuring cup and mix well.

2. Use as a marinade for chicken, seafood or steak. Marinate for at least 15 minutes (an hour is ideal) and up to 24 hours. The longer you marinade, the more flavor the protein will absorb.

*Reference your nutrition guide for serving sizes*

04/23/2026

Buttery Air Fryer Mushrooms

1 lb mushrooms, stems trimmed and halved, (cremini or button work great)
1 tbsp extra virgin olive oil
1 clove garlic, minced
2 tbsp butter, melted, (or coconut oil)
2 tsp fresh parsley, finely chopped
2 tsp sage, finely chopped
1 tsp lemon juice
Himalayan sea salt and pepper, to taste

1. Preheat air fryer to 400° Fahrenheit if yours requires preheating.

2. Prep mushrooms and garlic as noted and toss in olive oil. Place in air fryer basket in an even layer.

3. Cook in air fryer for 5-8 minutes, tossing halfway, until mushrooms are soft.

4. While mushrooms are cooking, prep parsley and sage. Add to a small bowl with the melted butter and lemon juice.

5. Remove from air fryer and place in a mixing bowl. Toss with the melted butter mixture. Serve and enjoy.

*Reference your nutrition guide for serving sizes*

04/22/2026

What Are SMART Fitness Goals? How to Set Them and More

If you're having trouble reaching your fitness goals, it might be time to try setting SMART goals. Here's what you need to know.

04/22/2026

Tender, Caramelized Air Fryer Butternut Squash Cubes

1 medium butternut squash, (about 2 lbs)
1 tbsp olive oil

For the seasoning:
1 tsp Himalayan sea salt
1 tsp Italian seasoning
1/2 tsp garlic powder
1/2 tsp ground cinnamon

1. Make the seasoning by combining the seasoning ingredients in a small bowl or ramekin and mixing.

2. To prepare the squash, cut off the stem from the top and cut a slice from the bottom so it will stand up straight and stable. Then, using a peeler or sharp paring knife, peel the skin off the squash. Cut the squash in half lengthwise (from top to bottom) and scoop out the seeds. Cut the squash into 1-inch cubes and place cubes in a bowl.

3. Preheat the air fryer to 400° Fahrenheit. Even if it doesn't have a preheat function, preheat it for 5 minutes.

4. Drizzle the olive oil over the squash cubes and toss to coat. Sprinkle the seasoning mix over the cubes and toss to mix in the seasoning and evenly coat the cubes.

5. Dump the butternut squash cubes into the air fryer basket and spread them out in a single, even layer. You don't want any cubes stacked and ideally they have a little space around each cube. Cook in batches if needed.

6. Air fry for 25-30 minutes, removing the basket to gently stir the squash cubes after 15 minutes. Cook until the squash is fork tender and getting caramelized around the edges. Watch it carefully after about 20 minutes to prevent burning. Serve immediately.

*Reference your nutrition guide for serving sizes*