Explore & Nourish

Where are all my travel buddies at?

This last week one of our very own went off to explore Puerto Rico! Sharon, is our adventurer and nature lover. She can tell you about all the awesome things she did on her trip but what you’ll want to know is how she ate. Is it possible to enjoy new cultures & maintain your healthy lifestyle?

Yes. Yes. Yes.

Traveling can be overwhelming as you plan and execute all the details that go into your travels. Food is usually the last thing on our minds. “I’ll eat when I get there.” Right? How  much will power will you have when you’re starving and your only option right then and there is a chocolate muffin?

Set your self up for success. I tell this to all our patients struggling with not being prepared for those temptations.

I stash snacks in my car, my purse, my diaper bag, my pantry, my office, my friends houses. You name it. I don’t want to be tempted. & if I am I don’t want to succumb to it.

Traveling is no different. Do not rely on other establishments to provide you with the choices you know you need.

Pack your go to snacks, for the airport and your first couple days. Bring water & refill it often. Go to the grocery store as soon as you get to your destination and stash your snacks just like you do at home. Breakfast, lunch and snacks are what I would have if I were home. Nothing changes there.

My favorite part of traveling is the food. New foods. Foods rich in someone else’s culture. I want to try that!

Most of the time, that means they aren’t the healthier options when we sit down for supper.

This is what I do – I make special requests. I ask the local chefs to make me a sampler dish with their favorite recipes (usually two or three bites worth) & I share my supper with my travel buddies. Now, I’m satisfying my adventurous desire to be cultural – while not over consuming or flooding my body with sugars.

Add in the walking and hiking I do on trips & those suppers are nothing!

The biggest tip I can give you for traveling is preparation. Don’t allow yourself to be in a situation where you’re likely to make bad choices. Be prepared. Pick snacks that don’t need to be refrigerated, snacks with protein, snacks you can carry, snacks that will last you. And even if all you do is snack all day – that’s okay. I’m snacking for supper – because I know at the end of the day I’m going to try some new things and they may not be the healthiest.

Indulge yourself – Don’t lose yourself

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What it means to change your lifestyle.

So you want to lose weight.

You want to be healthier.

Really, you just want to be happier.

Our society is saturated with different ways to do these things. Unfortunately, we want someone else to lose the weight for us. We want to wake up 30lbs lighter. We want to be able to take a pill that makes us pee out all the fat we don’t want. Our lifestyles are not conducive to lose weight, be healthier or happier. Something’s got to change.


 It takes 21 days of consistently eating healthy for those choices to become a habit. But it takes 90 days for those choices to become life style changes. I know you’ve heard it before. 3 months. That’s how long your body takes to realize what’s happening to it. For it to forget what you’ve previously taught it. But also, for it to heal.

But how do you do it? How do you transition to healthy choices? What are our healthy choices?


The most important thing you can do to set yourself up for success in life is plan ahead. This decision is no different with your health. Find a nutritionist or do your research, decide what you need in your life to be healthy, set your goals and plan to reach them.

Grocery Shopping.

Make your meal plan and shop for each week. Pick a day you can do this every week. When you get home from grocery shopping, chop up your veggies and divide your meals up so they’re ready to go. Some people go so far as to do all the cooking that day and freeze their meals, if you have the time – that’s a great option! Groceries & prep are a big deal, you’re less likely to make bad decisions if the food you need is easily accessible.

Snack your heart away.

There is a huge misconception about weight and how to lose it. The best way to lose weight and to keep your metabolism functioning at optimum rates is to continually feed it with nutritious foods. Really, you should be eating about every 3 hours. But these meals aren’t huge and they should keep you satisfied. Again, talk to a nutritionist. Do your homework. Chips aren’t NOT a snack. Actually, you shouldn’t eat anything that comes prepackaged. Imagine that. Depending on your lifestyle goals your snack options will vary. But SNACK, if you feel hungry – your metabolism is slowing down.

H2O Baby.

Just drink it. It doesn’t really matter if you like it or not – your body thrives when you give it water. It’s just that simple. Water makes your skin look great, clears acne, replenishes your bodies ability to heal, helps every organ do it’s job. Water aids in digestion, helps prevent high blood sugar, strokes and heart attacks. Do I need to continue?

Accountability y’all.

Find someone to hold you accountable. Someone who has the same goals as you do, enjoy the same foods you do. Or who can at least encourage you to stick to your goals. Knowing that you’ll have to eat something not on your plan in front of someone who will know your cheating yourself is enough of a deterrent for most of us. But having someone to cheer you on is also a reason we excel in life. These people – your accountability partners- will help you make these new changes for life.


What if I fail?

You’re going to trip and fall. You’re going to break and cheat. It’s not easy to transition away from addictive foods like SUGAR. But you can do it. Just remember, one mistake is a small set back. It’s not a failure. Pick yourself back up and give it another go around. The only time you’ll fail is when you stop trying. When you no longer care about your health. So, let’s get this show on the road!


Meal Replacement 101

Do you use a meal replacement? Do you know whats in your meal replacement? Why do you use it? How does it work?


Meal replacements are used for just that, to replace a meal. For my busy little bees, the ones that tend to put their own nutritional needs on the back burner. A meal replacement shake is intended to replace a meal that would other wise be unhealthy. If you’re like me and you wait too long to eat you tend to make bad choices. Find a meal replacement. If you have a hard time eating breakfast, find a meal replacement. See, there are so many people out there that think skipping this meal is helping them lose weight. So wrong. Your body has been working tirelessly all night to heal, replenish, and restart. If you don’t nourish your when you wake up, you’ll hinder your metabolism.

We don’t like to use the word ‘Diet’.

But for the sake of this conversation I’m going to use it.


Diets fail because we associate this word with the restriction of food. Dieters restrict their intake of food, leaving themselves hungry. In my case, HANGRY. If you’re like me and you wait too long to eat you tend to make bad choices. You crave everything bad for you & you’re generally in a negative mood. Let’s say you lose the weight you intended through with your diet, which is possible. What happens? You go back to the eating habits your used to but you over eat. You binge eat. Because you’ve been starving your body the duration of your diet. And in the end you gain back what you lost and in most cases – more than what you lost.

Meal replacements can end that viscous cycle.

So, a meal replacement is intended to nourish your body when you’re hungry. Or if you don’t have time to cook. Or if your in between meals and you can’t go another second without sustenance. And here’s the deal meal replacements aren’t just protein in a glass.

Meal replacement shakes are NOT the same as protein shakes.

Protein shakes are intended to solely provide your body with protein. Meal replacement shakes can equate with protein but they are so much more than that. Meal replacement shakes have added vitamins and minerals – hello beautiful skin. & if it’s a good shake, it’ll have an appetite support to keep you fuller for longer. Great meal replacement meals are also versatile. Can you cook with your meal replacement? WE CAN!

There are a ton of replacement products on the market. So, how do you choose the right one for you? Read those labels!

Here’s why we think our meal replacement is top notch:

  1. 18 grams of protein – EIGHTEEN!
  2. Added vitamins + minerals
  3. Can be used to cook with – did someone say pancakes?
  4. Chocolate and Vanilla styles that don’t leave bad aftertastes.
  5. Appetite support via GREEN TEA – hollistic is the way to go.
  6. We’ll make you a sample so you know you’ll love it before you commit.

Eggs with Sauteed Onion, Garlic, and Super Greens


  • 1/4 tablespoon olive oil for cooking
  • 1 yellow sweet onion, chunked (about 1 cup chopped onion)
  • 1 1/2 cups super greens (any combination of kale, spinach, and/or chard), chopped
  • 1 clove garlic, minced
  • 2 whole eggs
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon pepper
  • Sprinkle of crushed red pepper, if desired
  • Olive oil cooking spray


  • In medium saute pan, heat the olive oil at medium heat.
  • In an additional small saute pan, set it on medium heat.
  • Once the oil in the medium pan is hot, add the onions, garlic, and 1/2 of the salt and 1/2 of the pepper. Tip: Splash some drops of water on the oil, if it crackles, it’s hot enough.
  • While cooking the onion mix, spray the small pan with cooking spray; cook the 2 eggs as preferred adding the remaining salt, pepper, and red pepper, if desired.
  • Suggested methods: scrambled, over easy, fried, etc.
  • Stir onion mix occasionally until onions become translucent.
  • Once translucent, add greens and reduce heat to low.
  • Cook until greens are slightly wilted.
  • Serve with the eggs and serve warm

Broiled Grapefruit

Cut grapefruit in half. Sprinkle Truvia and cinnamon over the top of each grapefruit half. Spray lightly with olive oil cooking spray. Place the halves on a cookie sheet. Broil for 3 to 5 minutes, until lightly brown.

Chicken and Vegetable Frittata

Submitted by Carolyn Wherry
2 large chicken breasts
3 Small Squash (chopped)
3 Small Zucchini (chopped)
½ Green Pepper (chopped)
½ Red Pepper (chopped)
2 cups of Broccoli Florets (chopped or separated)
½ Onion (chopped)
1 tablespoon Minced Garlic
3-4 tablespoons of Virgin Olive Oil
8 Eggs
Preferred Seasonings

1. Season and baked chicken breast – slice and cut up
2. Cut up all vegetables
3. In a bowl, whisk all eggs
Cooking Directions:
1. Preheat oven to Bake 400 degrees
2. Using a large skillet (one that can be used in the oven), sauté onions and minced garlic on medium heat
3. Add green and red peppers
4. Add squash, zucchini, broccoli, and chicken stirring until all is mixed well
5. Remove from heat and pour eggs evenly over vegetables and chicken mixture
6. Place in the oven and cook 30 minutes
7. Remove and cut into slices
8. Ummm Delicious. Enjoy!
This dish refrigerates well.

Seafood Pancake


  • 4 oz. seafood of your choice (shrimp, scallops, squid, crab meat or a combination)
  • 1 green onion
  • ½ red bell pepper
  • 1 scoop Bio Cleanse Meal Replacement Powder
  • 1 egg


  • 1 tsp. Hot Red or Green Pepper
  • 1 tsp. Soy Sauce
  • 1 tsp. Rice Vinegar
  • 1 tsp. Sesame Seeds


  • For sauce, mix soy, vinegar and sesame seeds in small bowl and set aside.
  • Cut green onions in half then lengthwise then into 1” pieces.
  • Mince hot pepper
  • Slice and chop bell pepper.
  • Chop seafood.
  • In bowl, mix Bio Cleanse Meal Replacement and egg. Add a little water if needed to get pancake batter consistency.
  • Toss in seafood, bell pepper and hot pepper. Mix till well coated.


  • In large skillet, heat oil on medium heat. Pour seafood pancake batter into skillet and spread out evenly.
  • Allow to cook for about 4 minutes and flip. Cook for an additional 2 – 3 minutes. Pancake should be slightly browned, but not burned.

Serving Suggestion & Tips:

  • Serves 1
  • Drizzle pancake with sauce and serve alone or with a light salad.
  • Great way to liven up breakfast, lunch or dinner!

Jalapenos Chicken Sausage


  • 2 lbs. ground chicken
  • 1 medium sized jalapeno
  • 1/2 cup cold dry red wine


  • 1 tbsp. sea salt
  • ½ tbsp. ground cumin
  • ½ tbsp. medium ground pepper
  • 1 ½ tbsp. chili powder
  • 3 cloves fresh garlic
  • ¼ cup fresh cilantro


  • Combine and mix all the spices with the ½ cup of wine.
  • Pour spices and wine into the ground chicken and mix thoroughly for at least 2 minutes.
  • Grind it thru the medium plate on your meat grinder.
  • Make sausage patties or form into links and freeze.


  • Can be grilled on your Foreman grill or cooked in your favorite skillet. (Internal temps need to hit 170°.)
  • Allow to set in fridge for 8 hours before cooking to allow all of the flavors to marry.

Serving Suggestion & Tips:

  • Serves 8 @ 4 oz. each
  • Freeze for up to 3 months. Will keep in refrigerator for 3 days.
  • Substitute wine with 3/8 cup chicken broth and 1/8 cup cider vinegar.

Hot Italian Chicken Sausage


  • 2 lbs. ground chicken
  • ½ cup ice water


  • 2 tsp. cracked fennel seed
  • 2 teaspoons finely ground black pepper
  • ¼ – ½ teaspoon hot red pepper flakes
  • 1 ¾ tsp. sea salt
  • ½ cup ice water


  • Combine and mix all the spices with the ½ cup of ice water.
  • Pour spices and water into the ground chicken and mix thoroughly for at least 2 minutes.
  • Make sausage into patties or form into links and freeze.


  • Can be grilled on your Foreman grill or cooked in your favorite skillet. Be sure to get internal temps up to at least 170°.

Serving Suggestion & Tips:

  • Serves 8 @ 4 oz. each.
  • Freeze for up to 3 months. Will keep in refrigerator for 3 days.

Chicken Breakfast Sausage


  • 2 lbs. Ground Chicken
  • ½ cup ice water


  • ½ tbsp. ground dried thyme
  • ½ tbsp. ground dried marjoram
  • 1 tbsp. rubbed sage
  • 1 tbsp. fresh cracked pepper
  • 1 ¼ tsp. allspice


  • Combine and mix all the spices with the ½ cup of ice water.
  • Pour spices and water into the ground chicken and mix thoroughly for at least 2 minutes.
  • Make sausage patties or form into links and freeze.


  • Can be grilled on your Foreman grill or cooked in your favorite skillet. Be sure to get the internal temperature up to 170°.

Serving Suggestion & Tips:

  • Serves 8 @ 4 oz. each
  • Freeze for up to 3 months, will keep in refrigerator for 3 days
  • Crumble and use in Sausage Egg Scramble, or other recipes.