Twin Hills Health Center, P.C.

Wendi "Overcoming Emotional Eating" podcast is new every Monday and Thursday at https://wendifrancis.com/ What did you think of this weeks episodes?! Feel free to leave a review in our comments!

Easy Garlic Roasted Bok Choy 1 large head Bok choy 1/4 cup olive oil 1 tsp Himalayan sea salt... 1/2 tsp black pepper 4 cloves garlic (minced) 1. Preheat the oven to 425 degrees F (218 degrees C). 2. Cut the bok choy into fourths or eighths lengthwise (depending on how thick and leafy it is) 3. Arrange the bok choy in a single layer on a large baking sheet, cut side down. Drizzle with 2 tbsp olive oil. Sprinkle with half of the salt and pepper. Repeat oil, salt and pepper on the other side. 4. Flip back over, so that the cut side is up. Spread the minced garlic all over the bok choy with your hands. 5. Roast the bok choy in the oven for 10 minutes on the lower rack. Rotate the pan and roast for about 10 more minutes, until the leaves start to get lightly charred. *Reference your nutritional plan for serving sizes*

Join Wendi Francis LIVE TONIGHT, Monday June 21st at 5:00pm. Check your email your dial in information. ***This interactive call plays a significant role on your journey to FAST, EFFECTIVE, and SUSTAINABLE weight loss. Become your own EXPERT on healthy living. DON'T MISS IT!*** This call is an opportunity to learn from nutrition therapy and integrative lifestyle coaching expert, Wendi Francis, MS, RD, CPC. Each Monday Wendi will cover a new topic focusing on the emotional, be...havioral, and psychological aspects of eating, nutrition, and activity patterns. HOP ON THE PHONE TO LEARN SOMETHING NEW, ASK A QUESTION, AND BECOME A PART OF OUR GROWING COMMUNITY WHO ARE ALL UNCOVERING YOUR BEST YOU!

According to a Harvard study, practicing mindfulness meditation for at least 30 minutes a day can increase grey matter in the hippocampus. This part of the brain plays an important role in memory and learning. "Being mindful and in intention in all aspects of your life is critical. However, when it comes to your self care and preservation intentional mindfulness is essential. Your intention sets the course and directs your path. The mindfulness, however, provides the grounded source that gives weight to your path. Without these there is not course or vehicle to get you to your destination."

Garlic Roasted Broccoli 2 bunches broccoli (cut into florets; ~8 cups) 1/4 cup olive oil 1 tsp garlic powder... 1/2 tsp Himalayan sea salt 1/4 tsp Black pepper 1. Preheat the oven to 400 degrees F (204 degrees C). 2. In a large bowl, toss together the broccoli, olive oil, garlic powder, sea salt, and black pepper. 3. Arrange the broccoli in a single layer on a large baking sheet. Roast on the middle rack for 17-20 minutes, until tender and browned on the edges. *Reference your nutrition plan for serving sizes*

Cucumber Tomato Avocado Salad 2 tbsp lemon juice 2 tbsp olive oil 1/2 tsp garlic powder... 1/2 tsp Himalayan sea salt (to taste) 1/4 tsp black pepper (to taste) 2 large Hass avocados (halved, pitted, peeled, and cubed) 6 medium tomato (cut into wedges) 2 cups English cucumber (chopped) 3 tbsp fresh dill (chopped) 3 tbsp fresh parsley (chopped) 1. For the dressing: In a small bowl, whisk together the lemon juice, olive oil, garlic powder, sea salt, and black pepper. (Alternatively, place in an airtight container and shake vigorously.) 2. In a large bowl, combine the avocado, tomatoes, cucumber, fresh dill, and fresh parsley. 3. Pour the dressing over the salad and toss to coat. Serve immediately. *Reference your nutrition plan for serving size*

Avocado Chicken Salad 2 medium avocado 2 tbsp lime juice Himalayan sea salt... Black pepper 2 cups shredded chicken 1/3 cup red onion (diced) 1/4 cup fresh cilantro (chopped) 1 tbsp jalapenos (minced) 1. Mash the avocado and lime juice together with sea salt and black pepper to taste. 2. Add the shredded chicken, red onion, cilantro, and jalapenos (if using). Stir everything together. Serve immediately. *Reference your nutrition plan for serving size*

Wendi releases two new podcast episodes every week! Be sure to check it out every Monday and Thursday! Both on her website: https://wendifrancis.com/ and iTunes! Did you listen to Monday's new podcast? This weeks podcast is called "Making a New Beginning". If you missed it, here is the link: https://podcasts.apple.com//making-a-new-beg/id1502753149

Instant Pot Chili 1 teaspoon extra-virgin olive oil 1 pound lean ground turkey 1 large yellow onion chopped... 1 teaspoon sea salt 1/2 teaspoon black pepper 1 tablespoon chili powder 2 teaspoons chipotle chile powder 2 teaspoons ground cumin 1 teaspoon garlic powder 2 cups butternut squash, peeled and cut into 1/2-inch dice 1 medium red bell pepper diced 1 can crushed tomatoes (28 ounces) 1 1/2-2 1/2 cups low-sodium chicken broth 1. Set an Instant Pot to sauté and drizzle in the olive oil. When the oil is hot and shimmering, add the turkey, onion, salt, and pepper. 2. Cook, breaking apart and browning the meat, until the turkey is no longer pink and the onion is beginning to soften, about 7 minutes. 3. Add the chili powder, chipotle chili, cumin, and garlic powder. Let cook until fragrant, about 30 seconds. 4. Add the squash, bell pepper, crushed tomatoes, beans, and 1 1/2 cups chicken broth. Stir well. 5. Cover, seal, and set to cook on high pressure for 10 minutes. 6. Quick release to vent the remaining pressure immediately. If the chili seems too thick, stir in additional chicken broth to reach your desired consistency. Taste and adjust seasonings. Serve hot with desired toppings. Serving Size = 3 ounces of turkey

Baked Salmon 2 lemons, thinly sliced 1 large salmon fillet (about 3 lb.) Sea salt... Freshly ground black pepper 2 teaspoons butter, melted 3 cloves garlic, minced 1 tsp. chopped thyme leaves 1 tsp. dried oregano Chopped fresh parsley, for garnish 1. Preheat oven to 350. Line a large rimmed baking sheet with foil. To the center of the foil, lay lemon slices in an even layer. 2. Season both sides of the salmon with salt and pepper and place on top of lemon slices. 3. In a small bowl, whisk together butter, garlic, thyme, and oregano. Pour over salmon then fold up foil around the salmon. 4. Bake until the salmon is cooked through, about 25 minutes. Switch the oven to broil, and broil for 2 minutes, or until the butter mixture has thickened. 5. Garnish with parsley before serving. Serving Size = 3 ounces of salmon