Virtual Patient Line: 440-227-3895 |  Office Phone: 440-255-9553 | Office Location: Hands On Physical Therapy, 8836 Tyler Blvd, Mentor, OH 44060

Disclaimer: I  am  not  functioning as a licensed  practitioner,  physician,  dietician,  nutritionist,  nurse  or medical professional.  On this website  I  will  offer  no  medical treatments,  diagnoses,  or  counseling, this website is for general educational purposes only. None of the recommendations, suggestions or written information provided on this website are intended to replace medical advice of any kind.  Wellness counseling is not a prescriptive service; all consultations written or otherwise should be considered as purely informational and carried out at the individual’s own risk. The information presented is not intended to diagnose, treat, cure, or prevent any disease. Full medical clearance from a licensed physician should be obtained before beginning or modifying any diet, exercise, or lifestyle program; and physicians should be informed of all food changes. 

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Recipes:

Cucumber, Avocado & Tomato Salad

1/4 cup white wine vinegar
1/4 cup extra-virgin olive oil
1/4 teaspoon garlic powder
2 seedless cucumbers, partially peeled, then sliced
1 large heirloom tomato, chopped
1 small yellow onion, sliced
1 ripe Hass avocado, chopped
Sea salt and ground black pepper

1.  Combine the vinegar, olive oil and garlic powder and set aside
2.  In a large bowl place the cucumbers, tomato, onion and avocado.
3.  Pour the oil and vinegar mixture over the veggies and mix well, but gently, adding sea salt to taste. 


Taken from "No Grain, No Pain" Book

Pumpkin Spice Shakeology Balls

Makes about 12 servings, 2 balls each

 

3/4 cup all-natural smooth almond butter

1/4 cup pure pumpkin puree

1/4 cup raw honey

3/4 cup dry old fashioned rolled oats

3 scoops Vanilla Shakeology

1 tsp. pumpkin spice

1.  Combine almond butter, pumpkin, honey, oats, Shakeology, and pumpkin pie spice in a medium bowl; mix well with clean hands or a rubber spatula.

2.  Shape mixture into twenty four walnut size balls; place in airtight container.

3.  Refrigerate for at least 1 hour before serving.

Taken from Team Beachbody Blog

Black Bean Hummus

1 (15-oz) can black beans, drained, rinsed (reserve liquid)

1/4 cup low sodium organic vegetable broth

3 Tbsp. tahini (sesame butter)

3 cloves garlic, coarsely chopped

2 Tbsp fresh lemon juice

Sea salt (or Himalayan salt) (optional)

 

Preparation:

1.  Place beans, broth, tahini, garlic, and lemon juice in food processor (or blender).

2.  Pulse until smooth.

If hummus is too thick add 1 Tbsp reserved liquid at a time until hummus is desired consistency.

3.  Season salt and cayenne pepper if desired.

4.  Refrigerate 1-2 hours to allow the flavors to blend

Zucchini Cashew Soup

1 oz. raw cashews (17 cashews)

1.5 cups water, divided

1.5 medium zucchini, cut into chunks

Himalayan sea salt (or Bragg Liquid Aminos to taste)

Herbal Seasoning blend to taste (or fresh herbs like basil or dill)

Mix well in a good blender and warm up if needed

Taken from:  Team Beachbody "Ultimate Reset"

Napa Cabbage Salad

Makes 2 Servings

 

3 Tbsp rice vinegar
2 Tbsp fresh lime juice
2 Tbsp sesame oil
11/2 tsp finely chopped fresh ginger root
2 Tbsp Bragg Liquid Aminos
1/2 head Napa cabbage, shredded (4 cups)
1/2 medium carrot, shredded
1/4 medium red onion, thinly sliced
2 green onions, thinly sliced
2 Tbsp chopped fresh cilantro
Himalayan salt (to taste; optional)

Mix and let chill in refrigerator for an hour

Taken from Team Beachbody "Ultimate Reset"

Italian Meatballs

Nonstick cooking spray

1/3 cup whole wheat bread crumbs

1/4 cup milk (or unsweetened almond milk)

2 tsp olive oil

1 medium onion, finely chopped

3 cloves garlic, finely chopped

2 lbs. raw ground 93% lean ground turkey breast

2 large eggs

1/4 cup finely chopped parsley

2 Tbsp grate Parmesan cheese

1 tsp dried oregano leaves

1/2 tsp sea salt (or Himalayan salt)

1/2 tsp ground black pepper

4 cups low sugar tomato sauce
 


*Taken from "FIXATE" written by Autumn Calabrese

Pantry & Food

Sometimes we just run out of hours in the day when it comes to meal planning, shopping and chopping.  Those are the weeks we turn to Green Chef home meal delivery service.  We can choose how many meals we would like to have shipped and we can also pick a particular food plan such as paleo, keto or plant-based.  We have tried them all and even the kids enjoy these home cooked meals that are organic and clean.  These are not microwaveable meals in minutes, we still have to do some chopping, but they are always fresh and taste great.  Click on the "See the Menu" button above to get order yours today!

Green Chef

Understanding our food supply in this country is overwhelming and confusing.  When I used to go to the grocery store to find "grass-fed beef" I was never sure if the price tag I was paying was truly for a higher quality choice.  We try to get to a local farm when we can, but another way to ensure the beef, chicken and pork we eat is clean is to order it from a company you trust and have it shipped directly to you.  Here is something to think about: The quality of beef is influenced by how the animal lived: Here are the questions you want to ask when you look for high quality beef 1.  Was the animal healthy and content? 2.  Was it ever given antibiotics or hormones? 3.  Was it humanely raised on a farm with sustainable practices?  With Butcher Box I never doubt the quality and I trust their products.  Click on the "Get your Box" button above to receive 30.00 off your first order 

Butcher Box

Our pantry is stocked with clean, non-GMO, low-carb and high quality products that I can find for a great price by ordering from Thrive Market.  Organic peanut butter for the kids, miracle noodles, organic coffee and protein-rich snacks like nuts and seeds are all a good deal and I trust their quality.  I also like that this company gives back to families in need of cleaner eating options but can't afford the higher quality foods. You can get 25% off your first order and try it free by clicking the "Let's Thrive" button above. 

Thrive Market

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