Oven Baked Salmon with Bell Pepper Salsa

Prep Time: 15 minutes
Bake Time: 15 minutes
Servings: 4

Nutrition: Per Serving: 300-350  calories; 35 grams of protein; Great source of B Vitamins and Omega 3′s

Ingredients

(4) 4-6oz. Wild Salmon Filets (use any type of Salmon but preferably not Atlantic.  Learn how to choose salmon

1/2 c. Red, Yellow, Orange and Purple Bell Pepper, Diced

1/2 c. Cilantro, Chopped

1/4 c. Yellow Onion, Minced

1 Medium Avocado, Diced

1 Clove Garlic, Crushed

1 tsp. Celtic Sea Salt

1/2 Lime, Juiced

Directions

Place salmon, skin side down, on a baking sheet lined with parchment paper.

If desired season with a little salt & pepper.

Bake at 400°F 12-15 minutes.

While salmon is baking, with a sharp knife, dice, chop and mince veggies.

Mix remaining ingredients with veggies and chill.

Top each salmon filet with salsa and serve.

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These cookies are a great source of protein and antioxidants.

Ingredients

2 Tbsp Ground Flax (Optional)

1 Tsp unseeetend cocoa (Optional)

1 Egg White

1 Banana

1/2 Cup Almond Flour ( or Coconut flour)

1 Tsp Vanilla Extract

2 Scoops Vanilla Protein Powder (recommend Orthomolecular LifeCore Complete)

1 Tsp Cinnamon

1/4 Cup Dark Chocolate Chips

1 Tsp Baking Soda

Preheat oven to 350 Degrees

In an electric mixer add: banana, vanilla and egg white.

Slowly add in dry ingredients.

Mix in dark chocolate chips with a spoon.

Bake 1 inch drops for 6-9 minutes.

Makes about 10-12 cookies.  Each cookie has about 100 calories and 5 grams of protein.

Recipe by Elmira Zamanpour

The post Delicious, Protein Packed Chocolate Chip Cookie Recipe appeared first on Primary Care, Skincare and Alternative Medicine Doctors in Fresno | Clovis.

One reason diets often fail is because they tend to demand a major change in behavior, eating patterns and activity level, all at once. The individual becomes overwhelmed with their new “rules,” burn out quickly and fall back into old habits. This is when a Therapist can step in and help the dieter regain his/her footing. Therapists believe that a slower approach demonstrates more lasting results. Before asking the client to stop engaging in all behaviors that are deemed “unhealthy,” they work with them to strengthen coping, self-esteem and resolve old issues. When we value ourselves, we engage in behaviors that reflect that.

Creating new coping skills can take time, and this can be frustrating.  A strong sense of support and belonging, through this process, is a valuable necessity for success.  No two individual’s emotional needs are the same, a therapeutic process can help develop these coping skills and support that often seem impossible when approached alone. 

As coping skills and supports develop the therapeutic approach to weight loss continues.  Challenges tend to arise during the weight loss process, so problem solving is a big part of weight loss therapy.  We often help clients stay accountable in a supportive environment.  Helping clients increase their distress tolerance is important to decrease their fear of hunger and cravings and allow them to function through these uncomfortable states. Finally, clients need to learn how to identify and respond to dysfunctional thoughts that consistently get in the way of  implementing their new diet and exercise programs.

This gradual approach to weight loss, with an emphasis on emotional health and behavior change techniques, has proven successful for many clients. A client can be successful if they follow many of the diet plans available today, but lasting success can only come if the emotional component is addressed and resolved and new skills are developed. There are often deep reasons why someone will develop an unhealthy relationship with food and therapists can create a supportive environment to explore those emotional places and find lasting success.

Corinne Soares and Theresa Linville are both Licensed Clinical Social Workers who have a passion for working with clients struggling to lose weight. They believe that when diets continually fail, there is often a deeper issue that the client is struggling with. Sometimes our past experiences force us to create unhealthy coping skills. Oftentimes, food becomes a source of emotional support. Corinne and Theresa work to help their clients uncover the reason why someone may turn to food to meet emotional needs. They help to learn new ways to meet those needs and resolve past areas of pain, abandonment, trauma and low self-esteem.  Both Corinee and Theresa are part of avecinia’s “Ultimate U” Six Week Medical Weight Loss Program.  Learn more about this life changing weight loss program by calling 559-324-9900.

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These spring rolls are filled with smoked salmon, tender-crisp asparagus and plenty of fresh herbs. Spring rolls look impressive when you put them out for a party, but they are actually easy to make. To simplify the process, lay out all the ingredients you need to make the rolls near your work surface before you begin. 

From EatingWell:  March/April 2011

Yield: Makes: 12 rolls

Active Time: 45 minutes

Total Time: 45 minutes

Ingredients
Spring Rolls

• 24 thick or 36 thin asparagus spears (about 2 pounds)
• 2 3- to 4-ounce packages smoked wild salmon
• 12 8-inch rice-paper wrappers (see Notes)
• 1 ripe avocado, cut into 24 slices
• 1 cup shredded carrot
• 1/2 cup chopped fresh basil
• 1/2 cup chopped fresh mint

Dipping Sauce

• 1/3 cup reduced-sodium soy sauce
• 2 tablespoons orange juice
• 2 tablespoons lemon juice
• 2 tablespoons mirin (see Notes)
• 1/4 teaspoon crushed red pepper, or more to taste

Preparation

1. To prepare spring rolls: Bring 1 inch of water to a boil in a large skillet. Trim asparagus spears to no longer than 6 inches; add to the boiling water. Partially cover and cook the asparagus until tender-crisp, about 3 minutes. Drain; refresh under cold water. Cut each spear in half lengthwise. Cut salmon slices into 12 strips no longer than 6 inches each.
2. Soak one wrapper at a time in a shallow dish of very hot water until softened, about 30 seconds. Lift out, let excess water drip off and lay on a clean, dry cutting board.
3. Center a strip of smoked salmon in the bottom third of the wrapper, leaving a 1-inch border on either side. Arrange 4 thick (or 6 thin) asparagus spear halves (overlapping as necessary) over the salmon. Top the asparagus with 2 avocado slices, 1 tablespoon shredded carrot and about 2 teaspoons each basil and mint. Fold the wrapper over the filling and roll into a tight cylinder, folding in the sides as you go. Repeat with the remaining wrappers and filling. Cut each finished roll in half.
4. To prepare dipping sauce: Whisk soy sauce, orange juice, lemon juice, mirin and crushed red pepper in a small serving bowl. Serve the rolls with the sauce.

Tips & Notes

• Make Ahead Tip: Individually wrap in parchment or wax paper and refrigerate for up to 4 hours.
• Notes: Rice-paper wrappers are translucent, round sheets made from rice flour. They need to briefly soak in warm water to make them soft and pliable before using. Find them in the Asian section of large supermarkets or at Asian food stores.
• Mirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in the supermarket with other Asian ingredients. An equal portion of dry sherry or white wine with a pinch of sugar may be substituted.

Nutrition Per roll:

102 calories; 3 g fat (1 g sat, 2 g mono); 3 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 6 g protein; 2 g fiber; 370 mg sodium; 263 mg potassium.

Nutrition Bonus: Vitamin A (44% daily value), Folate (19% dv).

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 1/2 lean meat, 1/2 fat

This healthy recipe is brought to you by Laura Cardoza. Laura has been working in the fitness industry since 2000 and has been blessed by being able to help many people on their own wellness journeys.  She has had the opportunity to experience nutrition and fitness in many different avenues.  She has a Bachelor of Science degree in Kinesiology and hasbeen a Certified Personal Trainer since 2001.  Laura currently operates, Wellness By Laura, where she focuses on teaching and coaching clients into becoming  more well rounded people; not just physically in the areas of fitness and nutrition, but mentally, emotionally, and spiritually as well.  Laura believes weight management is a journey, not a destination.  It is a process, not perfection.  It is about a lifestyle change; and her goal is to walk along side each client and help them figure out what that looks like for them.  Laura is part of avecinia’s “Ultimate U” 6 Week Medical Weight Loss program.  Learn more about this program by calling avecinia at 559-324-9900.

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The Saint Patty’s Power and Plyo Workout

10   Push ups

20   Sit ups  

30   Squats  

40   Lunges (20 per leg)

50   Jumping jacks 

60  second wall sit 

Repeat 4 times (4-leaf clover  )

This exercise routine is brought to you by: Elizabeth Zelaski. Elizabeth has worked  in the fitness industry for the past seven years as a certified personal trainer. She graduated from Fresno State with a Bachelor’s Degree in Exercise Science and now owns and operates EZ fitness. She specialize in weight loss management and lifestyle coaching. Elizabeth encourage exercise to be a form of self-care and an important component of achieving not only a healthy body but also a healthy mind. Elizabeth is part of avecinia’s “Ultimate U” Medical Weight Loss Program. Call 559-324-9900 to learn more!

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Our Top 6 Health Tips for  Healthier You!

1) Drink plenty of water! (Drinking 2 cups before a meal can cut calorie intake by 15% and keep skin looking healthy);

2) Sleep! (It keeps you well because chemicals important to your immune system are secreted during sleep);

3) Move that body! (30 minutes of walking can burn 200-250 calories);

4) Eat 1 less bite! (Cut 250 a calories from food and burn 250 calories with exercise each day and you can lose 3500 calories, or 1 pound, a week);

5) Wear Sunscreen! (With at least SPF 20, 2 to 3 times a day);

6) Give a hug, get a hug! (Hugs can lower blood pressure and ease stress)

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Heart disease is the leading cause of death in the United States with 11.5% of our population living with it today which is approx. 26.5 million people! The month of February is dedicated to raising awareness about heart disease and increasing knowledge about prevention, therefore this month’s blog discusses 4 key tips to becoming heart healthy:

1. Cut out or at least cut down on, all those high-fat fast foods. Foods such as French fries, fried chicken, and fried fish are laden with saturated and trans fats. Saturated fat is found in butter, lard, cream, and meats, and eating foods containing these fats increases levels of LDL (bad) cholesterol and your risk for heart disease.
2. Exercise reduces stress hormones, and reducing stress is always good for your heart. Regular aerobic exercise benefits your heart in many ways: It reduces the amount of adrenaline circulating in your body and relaxes blood vessels, resulting in a slower pulse rate and lower blood pressure. Resistance training also reduces blood pressure, changes fat into muscle, and increases your metabolic rate.
3. Watch your portion sizes — in the age of “super-size me” it’s no wonder so many people have problems with weight. Don’t worry! You won’t have to lug around measuring cups because you always have a built-in guide for how much to eat: It’s the palm of your hand! It’s roughly the size of a 3-ounce portion of meat or fish, and 3 ounces make a serving. For veggies, you can generally hold one cup in your hand, which equals one portion or serving. A portion of protein, together with a cup of veggies, plus the same size serving of grains makes a meal! Follow it up with a handful of fruit as dessert.
4. Stop smoking! If you smoke, this is the single best thing you can do for yourself. Countless studies link cigarette smoking to coronary heart disease, which leads to heart attack. A smoker’s risk of dying from coronary heart disease is two to three times greater than a nonsmoker’s!

If you need help with some of your bad habits or have a history (or family history) of heart diseases (heart attacks, high cholesterol, stroke, high blood pressure), give us a call today at 559-324-9900.  Dr. Hayat, Dr. Doe and Stephanie Rolfo, PA-C, can help you (and your heart) live healthy and live well!  Learn more about avecinia wellness center and our services at www.avecinia.com.

The post February is Heart Awareness Month- What are you doing for your heart? appeared first on Primary Care, Skincare and Alternative Medicine Doctors in Fresno | Clovis.

o What do you think of when you think about a goal? Can you picture a soccer player kicking a ball into a net, or the placekicker of your favorite football team scoring the winning field goal of the big game? Now think of our resolutions as goals and instead of dreading the thought of accomplishing your resolution, you can think of working your way to the goal and scoring! The mind is a powerful tool and how we think about things influences how we react to them. Think about how you feel when your favorite teams scores and wins? Wouldn’t it feel even better if you felt that way about yourself?

• Win-Win!
o An important aspect of “scoring a goal” is the immediate and recognizable satisfaction of achievement. Let’s face it, we are a nation of immediate gratification. Instead of fighting or bemoaning that reality, accept it and make it work for you. So when the placekicker scores, the points can make a real difference. So what are going to be your points? How about trying something like this: If your goal is to lose weight (i.e., win the game), your real goals are the things you do to “win!” Set up to jars. In one jar, place a dollar or two for every week you don’t drink soda. In the other jar, put a dollar or two (the “points” of each have to be the same) each week you have a soda. At the end of the year, see which jar has more. If the jar for weeks without soda has more, you get to keep all the money and spend it any way you want. If the jar for weeks with soda has more, you have to give all your money to an organization you don’t support or a person you don’t like. If your jar with soda is empty, guess what, you most likely lost weight too (you could lose 1 pound per week by cutting three soda’s out of your daily diet, that’s 52 pounds in a year, maybe more, especially if you got some exercise and controlled how much you ate).

• Can’t score goals without teamwork!

o Just like in football, soccer and any other sport, winning takes teamwork. Let your friends and family know about your goals. Find a motivating partner. Find someone that you can motivate as well so you both of have skin in the game. Celebrate with your friends/support group/team when you “win!”

• Write your goals down, make a game plan!
o Your favorite sports team doesn’t win its games without a strategy, a game plan. Writing down your goals, and the steps you will take to achieve them, helps you visualize your achievement, gives you something to remind you of your goals, and helps you clear your mind because you don’t have to perpetually think about your goals. You can also use your written goals as a road map/checklist. It’s important that your goals be clear, and the steps that you will take to achieve your goal be doable/actionable. Use your written goals as a scorecard.
Use the worksheet below to help you track your achievements and reach your goals!

Although setting your achieving your goals sounds like playing a game, it is the most important game of your life because winning means achieving a better life for yourself. So January 1st the clock will start ticking, are you ready to win?

Goal tracking worksheet:

The post Achieving your goals in 2013- Resolutions to Success! appeared first on Primary Care, Skincare and Alternative Medicine Doctors in Fresno | Clovis.

The holiday season is here! With family gatherings and holiday parties filled with baked goods, foods and alcohol it’s hard to stay on track. Let’s face it; we all worry about putting on “winter weight.” But what exactly are we doing about it? It’s time to be realistic. It would be a shame for you not to enjoy your family and friends and all the goods. So, let’s set realistic health and fitness goals to keep you on track! Here’s to a healthy 2012 and to a better 2013!

1. Realistic Fitness Action Plan- Write out a “top 3” daily “Active To-Do” list to keep you feeling accomplished and productive with your fitness. Again, emphasize the “realistic.” If you currently are doing nothing for your fitness here’s an example:
   1. Walk for 15 minutes today. (Anywhere)
   2.  Stretch for 5 minutes.
   3. Perform 3 different exercises that you are confident with.
2. Spice it up! Spicing up your workout can do wonders for your mind and body. Try doing something different.   If you’re not a group exercise person, try a personal trainer or a fitness specialist to mix it up. Mixing up your workouts and spicing it up will keep you motivated throughout the holidays and keep your body guessing. This will result in a longer fat burn.  If you are looking for a place to work out close to Quail Lakes, check out avecinia’s exercise studio!
3. Easy on the Alcohol -Alcohol consumption packs on additional calories. Think of every 8oz alcoholic drink as roughly 30 minutes of additional cardio.
4. Understand your Calories IN vs. Calories OUT- Check out your BMR (Basal Metabolic Rate). The number of calories you’d burn if you stayed in bed all day. That number represents how many calories you need to consume just to maintain life without working out or being active. If your calorie intake is more than calories being burned, you are more than likely progressively gaining weight. Staying active is the key!
5. “Cheating” moderately- We all know sugar, sugar and sugar is the main ingredient for the holidays. If you can’t stay away or are tempted, try keeping your sugar intake to a minimum. A great trick is to fill up your sweets in the palm of your hand and limit choices to one “sweet palm” for the whole day. Example:

• “I have choices of apple pie, cookies, toffee, pumpkin pie, etc…”
• “I can only fit 2 pieces of toffee, and ½ of a pumpkin pie in the palm of my hand. I will limit my sweets to only these two options for the WHOLE day.
• “I will not attempt to stack, mash, crumble, combine or overflow my palm. For every additional serving of a “sweet palm” is another 1,000 calories which is roughly two hours of cardio for an average 150lb person. Or for every three “sweet palms” is one extra pound of pure body fat.  (Eating balanced meals focusing on macronutrients will avoid cravings and keep you feeling full longer.)

Moderation, balance and keeping active are key to a healthy you. Setting realistic goals, using some or all of the steps above, is a great way to start and stay on your fitness and well-being plan.  Share it with your family and friends so you don’t have to do it alone!  Happy holidays and Happy New Year!

This article was contributed by Annie Malaythong, Health Coach, a health partner of avecinia wellness center.  Annie can be seen on MTV’s “I Used To Be Fat”.   Avecinia wellness center wishes everyone a happy holiday season and a happy and blessed new year!  Learn how we can help you reach your optimal well-being at www.avecinia.com and “like us” on facebook at www.facebook.com/avecinia

The post Top 5 Fitness Tips For The Holiday’s! appeared first on Primary Care, Skincare and Alternative Medicine Doctors in Fresno | Clovis.

When only dark grey clouds are in sight and our clothing begins to depend less on style and more on the amount of layers we have on; a sudden realization occurs that holiday season steadily approaching. We then begin to feel these urges that could be compared to a bear preparing for hibernation– our gym sessions are cut shorter and our intake of comfort food begins to increase. It’s no secret that we tend to typically eat unhealthy during the holiday season with Thanksgiving being the holiday that gets the ball rolling. Thanksgiving is a time to be thankful for family, friends, good health and great food. This year, instead of serving the old standbys — turkey smothered in gravy, candied yams, buttered corn and pumpkin pie — try  healthier recipes. We scoured the internet for you and found these delicious,  healthy Thanksgiving recipes  courtesy of the Mayo Clinic (try their Pumpkin Soup, Roasted Turkey, or Apple Pie recipe). These recipes have all of the taste, but less fat, calories and sodium. So serve up a fresh approach to healthy eating this Thanksgiving!

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