Posts Tagged ‘recipe’

Eat to Lean Down!

One of my idol’s, Dr Mark Hyman, was recently a guest on “Live with Kelly”.  He talked about which whole foods stabilize your blood sugar, keep your weight down and help to lean you down.  Here were the highlights:

  • Get rid of Metabolism blockers:
    • Don’t drink your calories (no juice, soda or alcohol)
    • UNJUNK your diet (no high fructose corn syrup, trans fats, artificial sweeteners, colors and MSG)
    • Eliminate inflammatory foods (gluten and dairy) for 2-3 weeks and see how you feel.
  • Add Metabolism boosters
    • Eat real food(veggies, fruit, beans, nuts, seeds, lean animal protein, small amounts of gluten free grains – black rice, quinoa)
    • Bulk up on crunchy veggies(broccoli, asparagus, artichokes, green beans, leafy greens, etc.)
    • Power up with Protein:Eat protein with each meal (eggs, chicken, fish, nuts, seeds)
    • Get an oil change:Speed up your metabolism with good fat including olive oil, small wild fish like sardines and salmon, and extra virgin coconut oil — My favorite is Artisina.
    • Add Sugar buster fibers called PGX.  You can also get it from special noodles called Shirataki made from Konjac root.  PGX is a great source of Glucomannan. Take it 15 minutes before meals.  It slows absorption of sugar and fat and lowers insulin levels and helps lower blood sugar and cholesterol and cuts your cravings and appetite and helps with weight loss
    • Grease up the wheels of your metabolism with Supplements.  Take a good multivitamin, fish oil and vitamin D every day.
    • Shake the weight off – start the day with morning protein shake – see recipe below the video.

To your good health

Mark Hyman, MD

Watch his video HERE!

Whole Food Protein Shake Recipe
4 oz Frozen wild or organic blueberries
2-3 tbsp hemp seed
2 tbsp chia seed
4 walnuts
3 Brazil nuts
Small handful of pumpkin seeds
1 tbsp Extra virgin coconut oil
2 tbsp almond butter
4 oz Unsweetened almond milk or hemp milk
1/2 Banana

Be sure to add enough water so that the smoothie is not so thick that it is hard to drink usually need to fill the liquid about an inch or two above the contents.

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Two Great Paleo Chicken Recipes

Jerk Chicken

In this recipe, you control the amount of spice in the dish by choosing what kind and how much chili pepper to add.

  • Type of dish: Dinner
  • Equipment: Large baking dish or roasting pan, blender
  • Servings: Makes 4 servings.


  • 3 pounds skin on chicken, such as wings or leg and thigh
  • 4 green onions (scallions), chopped or sliced
  • 1 shallot or 1/3 of a red or yellow onions, rough chopped
  • 2 Scotch bonnet peppers or 2 Habaneros, seeded and sliced–For less spice, substitute jalapeno. For more spice, don’t remove seeds and/or add more peppers.
  • 3 cloves garlic, sliced
  • 1/2 inch fresh ginger, sliced, or 1/2 tsp dried ginger
  • 1/4 cup oil of choice, we used coconut oil in liquid state
  • 1 TB dried thyme
  • 1 TB allspice
  • 1/2 tsp cinnamon
  • pinch nutmeg
  • 1 tsp salt
  • 1 tsp honey (optional; traditional recipes generally use some sugar but it can be easily omitted)
  • 4 TB lime juice (2 limes)
  • 1/4 cup apple cider vinegar or red wine vinegar


  • First, make the marinade. Put the green onions, shallot, habanero, garlic, ginger, oil, thyme, allspice, cinnamon, nutmeg, salt, optional honey, lime, and vinegar into a blender. Puree until liquid.
  • Cover the chicken with the marinade. If using more than 1 habanero or if skin is sensitive, use caution touching the marinade with bare hands, and do not touch eyes or face after touching this marinade, even after washing hands. Some people use gloves for this.
  • Work the chicken into the marinade, covering completely, and if you can get some of the marinade under the skin and directly on the meat (without pulling the skin completely off), that will help the flavor even more.
  • Marinade the chicken, covered, in the refrigerator for 24 hours. (Or at least 4 hours if you don’t have that much time). Stir the marinade around halfway through if you can.
  • Bring the chicken to room temperature for 30 minutes to an hour just prior to cooking. Preheat the oven to 375.
  • Remove chicken from the marinade and place in a baking dish. Roast for about 45 minutes, turning it and basting it about every 15 minutes. It is done when an instant read thermometer inserted in the thickest part of the meat reads 160F.
  • For browning, at the end of the cooking time, change the oven temperature to broil. Broil for 3 minutes on the first side, then flip with tongs and broil for 3 minutes on the second side.
  • Remove chicken to a plate to cool for 5 minutes and serve.

Autoimmune Alternative

Lemon Roasted Chicken

Flavorful recipe which goes great with any side dish for a quick and easy dinner.

  • Type of dish: Dinner
  • Equipment: Roasting pan
  • Servings: Makes 2 servings.


  • 2 chicken leg and thighs (about 1.5 pounds total)
  • 2 lemons, juice and zest
  • 1 TB dried oregano
  • 1/4 bunch parsley, minced
  • 1 TB olive oil
  • salt and pepper


  • Marinade the chicken in the remaining ingredients for 1 to 2 hours, covered, in the refrigerator.
  • Lightly oil a roasting pan or baking dish and preheat oven to 350F. Place the chicken in the pan.
  • Roast the chicken for 35-40 minutes, turning over 2 to 3 times during the cooking process. Cook until a meat thermometer registers 165F in the thickest part of the chicken.

Thanks to Chris Kresser L. AC for these great recipes!


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Amy Approved Salmon & Spinach w/ Peanut Sauce


Here is a balanced and easy salmon dinner. I baked my salmon for 25 min at 350 degrees. I squeezed fresh lemon and put fresh dill on top (dried dill is fine). The spinach dish takes 5 minutes, has a TON of nutrients and is yummy! I do have this recipe already posted but I will remind you.

Spinach w/ Peanut Ginger Sauce

8 cups organic spinach
3 tbsps organic peanut butter
2 tsps fresh grated ginger (I used powdered)
1 tsp tamari, coconut aminos or Braggs liquid aminos
1 tsp maple syrup or brown rice syrup
1/2 tsp sesame oil
3 tbsps hot water
2 tbsps chopped organic peanuts

Steam the spinach for only 2 minutes. Remove & set aside.

In bowl whisk together peanut butter, maple syrup, ginger, tamari, sesame oil & hot water. Place spinach on serving dish, drizzle sauce over top, finish w/ chopped peanuts, toss all together and serve.

When you cook spinach just a bit and add a fat source (oil, peanut butter etc) you absorb 3 times the amount of iron from the green powerhouse!

My client Kristy made this same dish and I have to say hers looks better than mine! She marinated her salmon in Soyaki (a non-high fructose corn syrup teriyaki sauce) before she baked it. Here is her dish:


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