Dr. Spencer Weight Loss: Access Health, Inc.

07/22/2025

Greek Chicken Kabobs

Marinade:
¼ cup olive oil
2 tablespoons apple cider vinegar
3 tablespoons lemon juice
1 teaspoon Dijon mustard
3 garlic cloves, minced
1 teaspoon dried oregano
½ teaspoon Himalayan sea salt
¼ teaspoon black pepper

Chicken Kabobs:
1 ½ pounds boneless skinless chicken breasts, about 3 large chicken breasts, cut into 1 ½-inch pieces.
1 red bell pepper, seeded, cut into 1 ½-Inch pieces
1 yellow bell pepper, seeded, cut into 1 ½-inch pieces
1 red onion, cut into 1 ½-inch chunks
1 zucchini, sliced

1. Make the marinade. In a bowl, whisk together the olive oil, vinegar, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper.

2. Marinate the chicken. Place chicken pieces in a glass dish and pour the marinade over the chicken. Cover and marinate in the fridge for at least one hour.

3. Thread skewers. Light a gas or charcoal grill on medium-high heat. Thread the skewers with pieces of red onion, chicken, zucchini, and bell pepper. You can alternate the order.

4. Grill the skewers. Place the kabobs on the preheated grill, and cook about 4 to 5 minutes per side. The kabobs are done when the chicken is cooked through and the vegetables are lightly charred, about 15 minutes. Serve with lemon wedges.

*Reference your nutrition guide for serving sizes*

07/21/2025

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!

07/21/2025

Meditation for short time periods can even be beneficial. One recent study showed that practicing meditation for four days can be enough to enhance your attention span.

"Willingness to move into change and growth only comes with intentional engagement. Your complete fortitude to embrace movement enables your evolution perpetuating your exact trajectory into your destiny."

07/20/2025

Sunday Reset:

“When you say ‘yes’ to others make sure you are not saying ‘no’ to yourself.”

Consider this this week when making choices.

07/20/2025

Spaghetti Squash, Brussel Sprouts and Crispy Shallots

1 3 1/2 - 4 pound spaghetti squash
3 tablespoons olive oil (divided)
2 large shallots, thinly sliced
1 pound Brussels sprouts, shaved or thinly sliced
3 garlic cloves, minced
Himalayan sea salt and pepper, to taste

1. Preheat your oven to 400F/200C. Slice the spaghetti squash in half and scoop out the seeds. Coat the inside with a little olive oil and salt and pepper, then bake for 40-50 minutes.

2. When the spaghetti squash has cooked for about 30 minutes, heat 2 tablespoons of olive oil on medium heat in a large pan. Add the shallots and cook, stirring frequently, for about 8 minutes or until lightly golden and crispy.

3. Use a slotted spoon to remove the crispy shallots to a paper towel to drain.

4. Add the brussels sprouts and minced garlic to the same pan and saute for 4-5 minutes. You may need to add another splash of oil as well.

5. When the spaghetti squash is done, remove it from the oven and use a fork to scrape out the flesh into a bowl. Add the sauteed Brussels sprouts and crispy shallots to the bowl, and season with additional salt and pepper.

6. Stir all of the ingredients together and serve!

*Reference your nutrition guide for serving sizes*

07/19/2025

07/18/2025

Taco Stuffed Zucchini Boats

4 large zucchini
1 pound ground beef

Taco Seasoning:
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon garlic powder
½ teaspoon paprika
½ teaspoon oregano
½ teaspoon Himalayan sea salt
¼ teaspoon freshly ground black pepper

Toppings
3 green onions, thinly sliced
2 Roma tomatoes, diced
1 avocado, thinly sliced
1 bunch fresh cilantro
1 lime, to squeeze on top

1. Preheat the oven to 375°F (190°C). Heat a large skillet on medium heat and add the ground beef. Use your spatula to break up the beef. Add the spices, stir to combine, and cook for 7 to 10 minutes or until browned.

2. While the ground beef is cooking, slice the zucchini in half lengthwise and use a spoon to scoop out the insides.

3. Place the zucchini on a parchment-lined baking tray and fill with the ground beef. Cook for 15 to 20 minutes in the oven, or until the tops are browned and the zucchini is slightly softened.

4. Remove the stuffed zucchini from the oven and sprinkle with diced tomatoes and green onions, a few slices of avocado, some fresh cilantro, and a squeeze of lime juice.

*Reference your nutrition guide for serving sizes*

07/17/2025

Zucchini Noodles Spaghetti Bolognese

1 lb ground beef
4 large zucchini
10 beefstake tomatoes, (or 12-13 roma tomatoes)
1/2 onion, diced
3 cloves garlic, minced
1 tbsp olive oil
1/2 tbsp dried oregano
2 tbsp tomato paste
1 1/2 tbsp fresh basil, finely chopped
1/4 tsp Himalayan sea salt
Pepper, to taste
Basil leaves, for garnish

1. Slice the tomatoes in half, remove the core and quarter. Place in a food processor and pulse a few times, until finely diced and almost pureed.

2. Heat the olive oil in a pot on medium heat and saute the onions for 2-3 minutes or until slightly translucent. Add the garlic and cook an additional minute.

3. Add the tomatoes and oregano to the pot, then stir and simmer uncovered for 20-30 minutes or until the sauce has thickened and much of the liquid has evaporated.

4. While the sauce is cooking, spiralize the zucchini with either a spiralizer or julienne peeler and set aside.

5. Add the ground beef to a saute pan and cook on medium-high heat. Use a wooden spoon or spatula to break the ground beef up into small pieces as it cooks. The beef is done when it's browned and cooked through.

6. After the sauce has reduced, stir in the tomato paste, fresh basil and salt and pepper. Cook for another 2-3 minutes, then add to the cooked ground beef and stir to combine.

7. Add a serving of zucchini noodles to a plate and top with bolognese sauce. Garnish with additional basil.

*Reference your nutrition guide for serving sizes*

07/16/2025

8 Tips to Add Mindfulness to Your Mealtime

Put the world on hold and make your meals a little more mindful.

07/16/2025

Orange Shakshuka

2 3/4 - 3 pounds butternut squash
3 tablespoons olive oil, divided
1 medium onion
1 orange bell pepper
3 garlic cloves, minced
1 teaspoon cumin
1/2 teaspoon dried thyme, or 1 1/2 teaspoons fresh thyme chopped
1/4 teaspoon nutmeg
2 cups vegetable broth
6 eggs
Fresh thyme, parsley, or microgreens for garnish
Himalayan sea salt and pepper, to taste

1. Preheat your oven to 400F/200C. Slice the butternut squash in half, rub a little olive oil on the butternut squash and season with salt and pepper.

2. Flip the butternut squash over on a baking tray and roast for 40-45 minutes, or until the flesh is soft.

3. When the butternut squash is about 5 minutes from being done, add the diced onion, bell pepper, and 2 tablespoons of oil to a large pan. Saute for 5 minutes, or until the onion becomes translucent.

4. Add the minced garlic, cumin, thyme, nutmeg, salt and pepper to the pan. Saute for another 1-2 minutes.

5. Scoop the flesh from the butternut squash and transfer it to the pan. Then add 2 cups of vegetable broth.

6. Use your spatula to break up the chunks of butternut squash and bring this to a simmer.

7. Make 6 small wells for the eggs with your spatula, and crack an egg in each well.

8. Cover the pan with a lid and cook for 5-8 minutes, or until the eggs are done to your liking. Garnish with fresh herbs and microgreens before serving.

*Reference your nutrition guide for serving sizes*

07/15/2025

Mexican Chicken Zucchini Noodles

3 cups pico de gallo
1 tbsp olive oil
2 boneless, skinless chicken breasts, diced
2 tsp cumin
2 medium zucchini
Himalayan sea salt and pepper, to taste
Cilantro, to garnish (optional)

1. Heat the olive oil in a sauté pan on medium high heat. Add the diced chicken and cumin and stir together for 8-10 minutes, or until the chicken is cooked through.

2. While the chicken is the cooking, spiralize the zucchini. Trim the zucchini noodles with kitchen scissors to prevent extra long pieces.

3. Once the chicken is cooked through, add the pico de gallo salsa to the pan. Stir gently for one minute, to warm it through, then turn off the heat.

4. Add the zucchini noodles to the pan and toss together with the chicken and pico de gallo.

5. Plate the Mexican chicken zucchini noodles, garnish with cilantro and enjoy!

*Reference your nutrition guide for serving sizes*