Stay in Those Skinny Jeans This Christmas: 6 Healthy Holiday Snacks to Savor

At Body SymmetryMD we know the next few days are about to be some of the most challenging of the entire year, with those upcoming holiday gatherings and especially all that tempting, calorie-laden food...

So while you're busy wrapping last-minute presents or putting the final touches on your festive decor, here are 6 healthy holiday snack ideas from our wellness squad to help you maintain the same pant size throughout your entire week of fun festivities:

1. Slice, slice, baby.
Sliced veggies are a classic yet crunchy bite to eat when you're feeling a bit famished. Plus, they're a hassle-free way to get in your daily recommendation of vitamins and other nutrients. Spruce up your favorite veggies (we prefer sliced bell peppers, cauliflower chunks and celery sticks) with a small serving of low-fat Greek yogurt like Fage 2% and you've got a delish dish without all the added fat or processed carbs!

1. Happy trails to you...
Instead of baking cookies this year, how about fixin' up a nutritious homemade trail mix instead? Our favorite combo is comprised of organic, air-popped kernel corn, gluten-free cereal like Rice Chex, oven-roasted pecans and dried cranberries. Sprinkle with a dash of cinnamon and Stevia to sweeten your concoction just a bit more and wa-lah... a nutrient-rich holiday trail mix even your kids will love!

3. Enjoy the "big apple" without stepping foot in an airport.
They're not just known for keeping the doctor away... they're known for being chock full of fiber to satiate you much longer in between meals. Yes, we're talkin' bout good, ol' fashioned apples (Fuji apples are our fave). For added protein and extra flavor, slice up your fruit and serve with a big tablespoon of peanut butter (JIF Natural with Honey is our newest greatest discovery).

4. Whip it. Whip it good.
Ever tried the frozen version of light whipped topping as an alternative? If not, then head to the freezer aisle of your local grocery store immediately. Serve up one heaping scoop of the white stuff and top with fresh diced fruit and chopped nuts (like almonds or walnuts) for a cool treat that's amazing with every single bite!

5. Things that make you go humm-us.
What's jam-packed with protein as well as fiber and comes with crispy crunch? Whole wheat pita chips with hummus served inside of bell peppers as bowls! Not only is this small meal low in calories, using red and green peppers adds some festive flare to fare in a snap!

6. H-2-Ohhhhhh!
Chugging down water doesn't have to be boring. You can actually jazz it up without adding in extra calories. How? By infusing your clear-colored beverage with fresh fruit. Our wellness squad loves sliced cucumbers in seltzer water or for an even sweeter treat, sliced strawberries in your favorite flavor of La Croix fizzy water!

So there you have it. 6 quick, easy snacks you can make and enjoy without the guilt (with 100% of the flavorful fun). 

For more great nutrition tips or to find out about our Body SymmetryMD weight loss programs & services CLICK HERE.

Here's to staying in those skinny jeans throughout the end of the year!
--Your Body SymmetryMD Wellness Squad

O' Christmas Treats: Body SymmetryMD 's Paleo Chocolate Chip Cookies

If you think eating healthfully during the holidays is impossible, have we got good news for you...

Here's a yummy and nutritious Christmas favorite from our Body SymmetryMD wellness squad that even Santa will love!

Paleo Chocolate Chip Cookies 

Ingredients
- 3 1/4 cups almond  meal
- 1/2 cup coconut oil
- 1/2 cup honey
- 1 tablespoon organic vanilla  extract
- 1 teaspoon baking soda
- 1 teaspoon salt
- 1 1/2 cups chocolate chips
- 2 eggs

Directions
1. Preheat your oven to 375 degrees. Grab a cookie sheet and some parchment paper or aluminum foil.

2. Combine 3 and 1/4 cups of almond flour with a teaspoon of salt and a teaspoon of baking soda.

3. In a large bowl combine 2 eggs, a teaspoon of vanilla extract, 1/2 cup of coconut oil and 1/2 cup of honey.

4. Combine wet and dry ingredients, then add 1 and 1/2 cups chocolate chips.

5. Spoon mixture in to small balls, place them onto parchment paper/foil-covered cookie sheet and pop them into the oven (this recipe makes about 24 cookies, and we usually prepare 2 rounds of 12).

6. Bake cookies for about 8-10 minutes (the tops will start to turn golden brown). 

7. Place a few cookies on a plate. Leave the plate next to a glass of almond (or rice) milk for Santa and enjoy the rest of your delicious, low-calories treats!

Nutrition Facts
Amount per serving: 1 cookie (approx. 26 g)
Calories: 132
Protein: 2.7g
Sugar: 7.9g


For more great nutrition tips or information about our medical weight loss programs at Body SymmetryMD click here.

Here's to a happy & healthy holiday!
--Your Body SymmetryMD Wellness Squad

Body SymmetryMD 's Patriotic Paleo Parfaits

Celebrate Independence Day with a red, white & blue treat from our Body SymmetryMD wellness squad! For a light and healthy breakfast or dessert, layer fresh strawberries, blueberries & raspberries in these tantalizing Triple Berry Coconut Chia Pudding Parfaits:

Triple Berry Coconut Chia Pudding Parfaits

Ingredients
- 1 (13.5 oz) can of light coconut milk
- 1 Tablespoon honey
- 1 teaspoon vanilla
- ¼ cup chia seeds
- 2 cups sliced strawberries
- 2 cups blueberries
- 2 cups raspberries

Directions
1. In a small bowl stir together the coconut milk, honey, vanilla and chia seeds. Set aside in the refrigerator for at least a half hour (you can do this the night before if you'd like).

2. Divide the strawberries among eight glasses or bowls. Top with a couple of tablespoons of the chia pudding.

3. Divide the blueberries among the same eight glasses or bowls. Do this with the remaining coconut chia pudding as well.

4. Top each with several raspberries, dividing equally.

5. Store in the refrigerator until ready to serve (makes 8 servings).

Nutritional Info
Calories per serving: 100
Total fat: 3.7g
Carbohydrates: 15g
Sugars: 7.9g
Dietary fiber: 4.4g
Protein: 1.4g

Wanna look great in that bikini for the Memorial Day? CLICK HERE to learn how you can lose 1-3 inches with just one session of Acoustic Lipo Sculpting at Body SymmetryMD! 

Have a happy & healthy 4th of July! 
--Your Body SymmetryMD Wellness Squad

That's How We Roll: Body SymmetryMD 's Paleo SpicyTuna Rolls

Who does't love sushi?! This traditional Japanese delight is something that people on the Paleo diet haven't been able to enjoy... until now! 

Our Body SymmetryMD Wellness Squad has the perfect recipe for those of us not able to indulge in our favorite sushi roll because of the rice that typically accompanies it. We've substituted cauliflower "rice" to make a delicious, Paleo-friendly recipe for Spicy Tuna Rolls:

Paleo Spicy Tuna Rolls 

Ingredients for the "rice"
- 1 large head cauliflower 144
- Non-stick spray (olive oil flavor)
- salt, to taste

Ingredients for the sushi
- 4 ounces sashimi grade tuna 122
- 2 tablespoons Greek Yogurt 
- 2 teaspoons sriracha
- Salt, to taste
- 1 small cucumber 47
- 1/2 avocado 161
- 2 sheets nori
- Pickled ginger
- Wasabi
- Liquid Aminos (you can find this at many grocery stores near the soy sauce)

Directions for the "rice"
1. Preheat oven to 425°
2. Chop cauliflower into pieces small enough to fit into your food processor. Pulse for 2 seconds at a time until the cauliflower resembles rice.
3. Spread onto a aluminum foil lined baking sheet and spray with cooking spray.
4. Toast in oven for 30 minutes, stirring about twice for even cooking.

Directions for the sushi

1. Mince the tuna and mix with yogurt, sriracha and salt, to taste.
2. Thinly slice cucumber into long strips.
3. Slice avocado into slices.
4. Place a piece of nori onto your mat or towel and cover with the "rice" leaving a 1 inch gap at the end farthest from you.
5. Layer your toppings onto the end closest to you.
6. Using the mat or towel start to roll the sushi away from you.
7. Once rolled slice into 6 or 8 pieces and serve with liquid aminos, pickled ginger, and wasabi.



Nutritional Info
Serves 2
Calories Per Serving: 257
Total Fat: 9 g
Carbohydrates: 25g*
Sugar: 9.7g
Protein: 21g
Fiber: 11.5g

*Cauliflower is rich in fiber, which is a type of carbohydrate. Of the 15 grams of carbs present in 1 serving of this sushi recipe, 6 of those grams of carbs are from fiber. This is good news when it comes to maintaining a healthy body weight and controlling your blood cholesterol levels.

For more healthy living tips & and recipes CLICK HERE.

Here's to loving yourself enough to live a healthy lifestyle! 
-- Your Body SymmetryMD Wellness Squad

That's (Coco) Nuts! 5 Health Benefits of Coconut Oil

Adopting a healthier lifestyle can be a bit of a challenge when it comes to learning about the most nutritious types of foods out there as well as understanding why we should avoid other kinds of edibles.

With that said... one thing many of us may not already know too much about is coconut oil. 

We know about coconuts as a tropical fruit (and a great adult beverage flavor) and we know about oils such as olive, peanut and canola. But what's all this hype about coconuts & oil rolled into one product?

Here are 5 great benefits of coconut oil our Body SymmetryMD wellness squad thinks are definitely worth knowing about (so be sure to add it to your grocery list right away):

1. It can minimize your mid-section.
Recent research shows subjects who were asked to consume fewer calories, walk daily and eat/cook with just 2 tablespoons of coconut oil a day not only lost weight, they reported a decrease in their waist circumference (belly fat). Those who were observed to have less belly fat also found that their cholesterol levels somewhat improved during this study. Combined with other weight loss techniques (like lowering your carb intake and increasing your protein consumption), results like these could sure add up to some significant inch loss around your mid-section, don't ya think?!

2. It can curb those nagging hunger pangs.

A recent study discovered that subjects who took in small amounts of medium & long chain triglycerides (like what's in coconut oil) consumed up to 256 fewer calories during the day... and those who had their share of fatty acids during breakfast actually ate significantly less at lunchtime. These studies were only conducted over a short period of time, but if this effect were to persist long-term it could definitely make a huge impact on waistlines over time worldwide.

3. It can be great for diabetics.
Anyone who has diabetes will attest to the fact that it's tough to know which foods you can and can't have, based on which ones will do a real number on your insulin levels. Coconut oil, however is NOT one of those foods. Not only can it help control blood sugar levels, this MCT (medium chain triglyceride)-rich ingredient can also improve the body's secretion of insulin and aid in more efficient utilization of blood glucose. Wanna see how our Body SymmetryMD wellness squad cooks with coconut oil? Click here NOW!

4. It can help you burn more calories.
Sure oils can sometimes carry the reputation of being fattening and/or bad for your health, but coconut oil doesn't quite have that stigma. Why? Because using the white stuff (in moderate amounts, of course) can boost your body's metabolic rate by alleviating stress on the pancreas, thereby burning more calories...and resulting in better weight loss results. Who knew something so tasty could also help shrink your waistline?!

5. It's hCG -friendly.
If you're currently on prescription hCG program, you may find it difficult to stay within your allotted amount of calories for the day while eating food that actually tastes like better than cardboard. Well good news-- using coconut oil is approved for hCG weight loss programs (especially if you're following Dr. Simeons's protocol). Cooking your chicken or shrimp in a dash of coconut oil will not only help keep your protein nice & juicy, it will add a tropical twist of fun to your fare. Try cooking with it for dinner tonight... We think you'll love it!

Want more information about prescription hCG weight loss or our other slimming solutions at Body SymmetryMD ? CLICK HERE to visit our web site now.

Here's to a healthier lifestyle that's so tasty, it's practically (coco) nuts!
--Your Body SymmetryMD Wellness Squad


References:
https://www.organicfacts.net/health-benefits/oils/health-benefits-of-coconut-oil.html
http://www.pinterest.com/BodySymmetryMD/
http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/
http://authoritynutrition.com/coconut-oil-and-weight-loss/

Sticky It To Me: Body SymmetryMD 's Sticky Sweet & Spicy Paleo Chicken

Put a twist of the Far East on your chicken dinner tonight with this great new stick-to-your-ribs recipe from our Body SymmetryMD wellness squad. 

It's high in protein, low in carbs, Paleo -friendly and most of all, big on flavor!

Sticky Sweet & Spicy Paleo Chicken

Ingredients
-1 large head of cauliflower (for the coating) 
- ½ teaspoon sea salt
- ¼ teaspoon fresh cracked pepper
- 2 eggs
- 1 lb. chicken tenders
- ¼ cup maple syrup
- ⅓ cup hot sauce 
- ½ teaspoon garlic powder

Directions
Cauliflower Crumbs:
1. Preheat oven to 325 degrees. 
2. Rice the florets of the cauliflower, using a grater or in food processor.
3. Spread out on a non-stick baking sheet (do not apply thick, because the cauliflower needs plenty of room to breathe).
4. Bake for approximately 1 hour, turning about every ten minutes so the tiny bits don't burn. The cauliflower should just lightly brown and dry out considerably.

Chicken:
1. Preheat the oven to 425 degrees. Line a rimmed baking sheet with parchment paper.
2. Place the cauliflower crumbs, sea salt and fresh cracked pepper into a bowl and stir it together. Place the eggs in another bowl with a splash of water and whisk them.
3. Dip the chicken tenders, one at a time, into the flour then into the egg then into the flour again. 
4. Lay the chicken tenders on the prepared baking sheet. Bake the chicken for 25 minutes, or until it is crispy and beginning to golden brown.
5. While the chicken is baking prepare the sauce. In a small frying pan over high heat bring the honey, hot sauce and garlic powder to a boil then set it aside.
6. When the chicken has finished baking remove it from the oven and turn the oven to broil. Dip each of the chicken tenders in the sauce then lay them back on the baking sheet. Save the extra sauce.
7. Put the chicken back in the oven for 5 minutes for the glaze to caramelize slightly.
8. Baste the chicken with any extra sauce one they come out of the oven. Serve immediately and enjoy eating Paleo -friendly (makes 4 servings)!

Nutritional Info
Calories per serving: 242
Protein: 29g
Total fat: 4g
Carbohydrates: 23g
Sugar: 17g
Dietary Fiber: 4.25g

For more great healthy recipes and weight loss tips CLICK HERE

 Here's to "sticky"ing to your diet!
--Your Body SymmetryMD Wellness Squad

St. Patty’s Day Paleo Pepper Shamrocks with Avocado Dip

It's St. Patrick's Day ... and instead of loading up on calorie-laden beverages & treats (like green beer or fizzy lime sherbet desserts), our Body SymmetryMD wellness squad is going green with this healthful alternative instead. Try this paleo -friendly shamrock snack today!

St. Patty's Day Paleo Pepper Shamrocks with Avocado Dip

Ingredients
- 1 green bell pepper
- ½ an avocado
- ½ tsp lime juice
- salt and pepper

Instructions
1. Wash your bell pepper well, then dry. Slice about ¼-1/2 inch off of the bottom of the pepper.
2. Continue making ¼ inch slices of the pepper. You will get anywhere from 3 to 8 shamrocks depending on the shape and size of the pepper.
3. Use remaining scraps of pepper to slice inch long pieces of "stem" for your shamrocks.
4. Remove avocado from its peel and place in a bowl. Mash with the lime juice, and salt and pepper to taste. Transfer to a small dipping bowl.
5. Arrange shamrocks and dip on a plate. This can be served at room temperature or cold. Makes 2 servings.

Nutritional Info 
Calories per serving: 92 
Protein: 3g
Total Fat: 7g
Carbohydrates: 7g

To learn more about trimming that tummy effectively and keeping the weight off for good CLICK HERE to visit our web site now. 

Here's to sending some LUCK your way on St. Patrick's Day! 
--Your Body SymmetryMD Wellness Squad

High 5 for Low T: 5 Real Benefits of Testosterone Therapy from Body SymmetryMD

Many of us like to make jokes about testosterone or what's now commonly known as Low T ... but having a testosterone deficiency is actually no laughing matter. 

In fact, recent research suggests men WITHOUT enough of the hormone face a higher risk of several serious illnesses. 

Bio-identical testosterone therapy (or BHRT ), however, can help prevent some of those ailments from plaguing your health AND offer several other benefits as well.

Here are just 5 real benefits of BHRT that both men and women can experience:

1. Improved Sexual Function

Trials conducted on just male subjects have shown an improvement in sexual performance among patients diagnosed with erectile dysfunction stemming from low levels of testosterone (but not in the presence of neurological or vascular problems). This means simply raising your testosterone levels can rejuvenate your love life in the bedroom... and the same result can apply for women as well!

2. Reduced Risk of Cardiovascular Disease

Lower than normal levels of testosterone in men and women can cause a decrease in muscle mass, along with a corresponding increase in body fat as our metabolism slows down with age (especially after the age of 35). BHRT can provide a significant improvement in lean mass and a reduction of body fat, thereby reducing the possibility of developing cardiovascular disease.

3. Prevention of Osteoporosis

After the age of 35 testosterone levels in both men and women diminish... and when those numbers drop our bone mineral density also decreases (which can lead to osteoporosis). Recent research provides evidence that shows BHRT can aid in the improvement of mineral bone density (additional testing to further confirm this finding is still being conducted).

4. Increased Energy Levels

BHRT can not only contribute to an increase in lean body mass and more efficient muscle development, it can also translate into a dramatic boost in energy levels. More energy, in turn, can make for more intense levels of physical activity, which could never be considered a bad thing, right?!

5. Improved Memory

Did you know testosterone plays a huge role in our cognitive ability? Some studies have shown BHRT can actually alleviate "brain fog," enhance cognition and even strengthen our skills for retaining or recalling information... Now that's definitely a benefit that won't be forgotten!

Think YOU may have Low T (or somewhat of a hormone imbalance) and want to see if you're qualified to experience the benefits of testosterone therapy yourself? Contact us TODAY for more information or CLICK HERE to visit our web site NOW.

Here's to high 5 for balanced hormones and restored youth!
--Your Body SymmetryMD Wellness Experts

Wok N' Roll: Body SymmetryMD's Paleo Egg Roll In a Bowl

Skip the takeout tonight because our Body SymmetryMD wellness squad wants you to enjoy the taste of your favorite Chinese food without all the calories! We've ditched the greasy, carb filled wrapper of a typical egg roll and opted for a healthier, yet just as tasty Paleo version! So, hold on to your chopsticks and enjoy our recipe for Paleo Egg Roll in a Bowl.

Paleo Egg Roll in a Bowl

Ingredients
-1 1/2 cups shredded coleslaw
-2 oz lean ground pork
-1/2 tsp liquid aminos
-dash of ground ginger
-dash of black pepper
-1 tbsp minced onion
-1/2 tbsp sesame seeds

Directions
1. Brown pork in skillet with onion. Drain any grease in the pan.

2. Add coleslaw mix, liquid aminos, ginger, black pepper & sesame seeds. 

Tastes great with a light drizzle of duck sauce (not included in calorie content).

Makes 1 serving

Nutritional Info
Calories Per Serving: 206.9
Total Fat: 14.3 g
Cholesterol: 40.8 mg
Sodium: 182.1 mg
Total Carbs: 7.5 g
Dietary Fiber: 0.8 g
Protein: 10.7 g

For more delicious healthy recipes and weight loss tips CLICK HERE

 Here's to "Taking Out" all the calories! 
--Your Body SymmetryMD Wellness Squad

Gettin' TIPS-y: Body SymmetryMD 's 5 Tummy Trimming Tips for Weight Loss Success

It's a familiar story: You pledge to engage a daily cardio routine on the elliptical machine at your local gym and swear you'll count every single calorie that finds its way to your lips. 

But soon... you're eating cupcakes in the office break room and grabbing mojitos at Happy Hour afterward thinking, "Oops, I'm off my diet. For sure tomorrow."

We've been through this same vicious cycle, so we can relate. That's why we at Body SymmetryMD want to share with you 5 easy tips that can help you trim down that tummy (without even trying). Think you're up for it?! Give these simple strategies a shot:

1. Start each meal with a glass of water.
You'll stay hydrated and feel fuller, which can stop you from overeating. 

2. Practice portion control.
If you really want to lose weight, you have to control your portions.
Try measuring out your snacks beforehand as well as eating your meals off of smaller plates.

3. Make simple swaps.
Opting for a light vinaigrette instead of a heavy, cream-based dressing can save you about 80 calories. Also, try switching out those potato chips for some fresh fruit or veggies. This will additionally save you a lot of fat and calories! 

4. Don't drink your calories. 
Empty calories from your morning OJ, vending machine sodas and nightcap(s) of wine can really add up... and cause you to gain weight. Instead, reach for some antixidant-rich green tea or some zero-calorie naturally flavored water instead!

5. Don't starve yourself.
Going hungry for too long can eventually cause you to consume even more calories and even contribute to those bad food choices. The solution? Snack on high protein and high fiber foods throughout the day... to keep yourself feeling full and your metabolism continually burning! 

Sure... Losing weight takes a lot of discipline, but even if you're not powering through an interval workout on the treadmill or counting every single calorie, there several simple ways to watch that number you currently on the scale actually diminish. 

To learn more about whittling your waistline effectively CLICK HERE to visit our web site now.

Here's to trimming down that tummy in a practically effortless way!
--Your Body SymmetryMD Wellness Squad

All Hale to Kale! Body SymmetryMD's Thai Kale Salad with Coconut Lime Dressing

Kale is definitely the king greens. It is one of the healthiest and most nutritious plant foods on the planet. With that being said, enjoy this delicious recipe for Thai Kale Salad from our Body SymmetryMD wellness squad! 

Paleo Thai Kale Salad with Coconut Lime Dressing

Ingredients
-½ cup canned coconut milk
-2 Tablespoons fish sauce, or for vegan option, soy sauce or    coconut aminos
-2 Tablespoons lime juice
-zest of 1 lime
-2 Tablespoons olive oil
-1 large red onion, thinly sliced
-2 orange sweet peppers, diced small
-2 jalapeño, diced small
-3 garlic cloves, thinly sliced
-1 large bunch kale 1½ lbs, stems removed


Directions
1. Bring a large pot of water to a boil over high heat.

2. In a small bowl, combine the coconut milk, fish sauce, lime juice, and lime zest. Set aside.

3. Heat olive oil in a frying pan over medium high heat. Add the red onion and cook for 2 minutes; add the sweet pepper, jalapeño and garlic clove and cook for additional minute.

4. Blanch the kale in the now boiling water for 2 minutes, drain, and put into a large bowl.

5. Add the stir-fried vegetables and the dressing to the kale and mix well.

Nutritional Info
Makes 6 Servings
Calories Per Serving: 128
Total Fat: 9 g 
Carbohydrates: 11.8 g
Sugars: 2.1 g
Fiber: 2.4 g
Protein: 3.2 g

Think you may need a quick boost of vitamins? CLICK HERE to learn about our IV Nutrient Therapy!

-- Your Body SymmetryMD Wellness Squad! 

Just Chicken-In: Body SymmetryMD 's Paleo Chicken Cordon Bleu

This Paleo-Friendly Chicken Cordon Blue recipe from our Body SymmetryMD wellness squad is elegant enough to serve for for company, yet simple enough to please any palate!

Paleo Chicken Cordon Bleu

Ingredients
- 24 oz. chicken breasts, skinless and boneless (cut into 6 pieces)
- 1 ham slice cut into 6 smaller, thinner slices (less than 1 oz. each)
- 3 cloves garlic
- 1/4 red bell pepper
- 1 tbsp. fresh flat leaf parsley, chopped
- 1/2 c almond meal
- 2 tbsp. dried parsley flakes
- 1 tsp. black pepper
- 1 sea salt (optional)
- 1 paprika
- 3 tbsp. olive oil

Directions
1. Preheat oven to 350 degrees.
2. Pound chicken breast very thin. 
3. In a mini food processor: blend garlic, parsley and about 1/8 C red bell peppers (you could also just finely mince these ingredients and mix them together well). 
4. Sprinkle chicken breasts with a little black pepper and salt, then spread the minced mixture over the top. Finally, place ham slices on top and put some thin red pepper slices over the breast. 
5. Roll chicken breast up as tightly as possible and secure with toothpicks.
6. Dredge rolled chicken breasts in almond meal (mixed with parsley flakes, black pepper and salt). Sprinkle with a little paprika. 
7. Heat olive oil to medium heat and brown chicken on all sides. 
8. When chicken is browned evenly, place in oven and bake for about 30 minutes.
9. Serve and enjoy eating Paleo -friendly (makes 6 servings)!

Nutritional Info
Calories per serving: 333.5
Total Fat: 19.5g
Carbohydrates: 3g
Sugar: 0.5 g
Protein: 35.5g
Fiber: 1.3g


For more great healthy recipes and weight loss tips CLICK HERE.

Here's to a healthy & fun summer of weight loss! 

-- Your Body SymmetryMD Wellness Squad

Gone Fishin'! Body SymmetryMD 's Paleo Fish with Coconut-Shallot Sauce

Our Body SymmetryMD wellness squad's simple (and Paleo-friendly) fish recipe is made with a creamy garlic, thyme and coconut sauce for added flavor. Fish is rich in protein and omega-3 fatty acids, so try this delicious dish today!  

Paleo Fish with Coconut-Shallot Sauce

Ingredients
- 3 large cloves garlic, chopped
- 3/4 teaspoon kosher salt, divided
- 2 tablespoons extra-virgin olive oil, divided
- 2 tablespoons chopped fresh thyme or 2 teaspoons dried
- 1/4 teaspoon ground pepper, plus more to taste
- 1 1/4 pounds mahi-mahi, red snapper or grouper, skinned and cut     into 4 portions
-  2 tablespoons finely chopped shallot
- 1 cup 'lite' coconut milk
- 1/4 cup unsweetened coconut chips, toasted
- lime wedges for serving

Directions
1. Position rack in upper third of oven. Preheat broiler to high. Line a baking sheet or broiler pan with foil and coat with cooking spray.

2. Mash garlic and 1/2 teaspoon salt on a cutting board with a fork to make a thick paste. Combine with 1 tablespoon oil, thyme and teaspoon pepper. Place the fish on the prepared pan and spread the paste on top of it.

3. Heat the remaining 1 tablespoon oil in a medium skillet over medium heat. Add shallot and cook, stirring for 30 seconds. Add coconut milk, increase heat to medium-high and bring to a simmer. 

4. Reduce heat to medium-low and simmer until reduced to 3/4 cup (about 6 minutes). Season with the remaining 1/4 teaspoon salt and pepper to taste.

5. Meanwhile, broil the fish until just cooked through, 6 to 8 minutes. Spoon the sauce on top, sprinkle with coconut and serve with lime.

6. Enjoy eating Paleo -friendly (makes 4 servings)!


Nutritional Info:
Calories per serving: 270 
Fat: 15g  
Carbohydrates: 7g
Sugar: 2g
Protein: 28g 
Fiber: 1g

For more yummy Paleo recipes CLICK HERE.

Here's to a summer of fun & weight loss! 
-- Your Body SymmetryMD Wellness Squad

Beef Up: Body SymmetryMD 's Paleo Spinach Beef Frittata

A frittata is an equally delicious breakfast, lunch or dinner! Not only are they scrumptious... they are cheap, easy and make great leftovers. 

Our Body SymmetryMD wellness squad wants you to enjoy our Paleo Spinach Beef Frittata TODAY! 

Paleo Spinach Beef Frittata

Ingredients
- 10 eggs, beaten
- 2 teaspoons smoked paprika
- ¾ teaspoon sea salt
- ½ teaspoon black pepper
- 8 oz. grass fed ground beef
- 1 small onion, diced
- 4 oz. shiitake mushrooms, sliced
- 10 oz. frozen chopped spinach, defrosted and excess moisture  squeezed out
- 1 tomato, sliced

Directions
1. Preheat oven to 350°F.
2. In a large bowl, beat the eggs together with the smoked paprika, salt and pepper. Set aside.
3. In a large cast iron skillet over medium high heat, saute the meat  until it's cooked through.
4. Add the onion and mushrooms and saute until they are softened  and slightly tender.
5. Add the defrosted and drained spinach. Stir to combine.
6. Pour the egg mixture into the skillet. Turn off the heat and stir  the ingredients to combine.
7. Lay the tomato slices on top.
8. Bake for about 20 minutes or until the eggs are set and not  runny.
9. Serve directly from the skillet or slice and store for leftover.
10. Enjoy eating Paleo -friendly (serves 6)!

Nutritional Info
Calories per serving: 222
Total fat: 13.9g
Carbohydrates: 6.3g
Sugar: 2.65g
Protein: 19.3g
Dietary Fiber: 2g

For more great healthy recipes and weight loss tips CLICK HERE

Here's to a hearty breakfast, lunch or dinner! 
--Your Body SymmetryMD Wellness Squad

Don't Be Crabby: Body SymmetryMD 's Paleo Crab Cakes

If you love crab cakes, you know finding a great tasting Paleo version can be difficult. Most are loaded with carb-filled breading, fried in fatty oil and are missing the main ingredient... CRAB!

There's no need to be crabby, though... because our Body SymmetryMD wellness squad has the perfect Paleo Crab Cake recipe for YOU!

Paleo Crab Cakes

Ingredients
- 1 lb. crab meat, cooked
- 1 cup cauliflower florets, steamed well
- 2 pastured eggs
- 3 Tbsp. coconut flour
- 3 Tbsp. Paleo mayonnaise (homemade or Primal Kitchen)
- 2 Tbsp. fresh parsley, chopped
- ½ tsp. sea salt
- ½ tsp. Old Bay seasoning
- 2 Tbsp. avocado oil or coconut oil

Directions
1. Preheat oven to 350 F.
2. In a medium bowl, add the steamed cauliflower. Gently break up into small pieces, mashing about 3/4 of it.
3. Add the crab meat and parsley. Gently fold the mixture to distribute the ingredients evenly without breaking up the crab too much.
4. In a small bowl, whisk together the eggs, mayonnaise, Old Bay and salt. Pour over the crab meat mixture and gently fold.
5. Sift the coconut flour over the crab and gently fold the mixture.
6. Place in the fridge to chill and firm up for 10 minutes. 
7. Remove crab mixture from fridge and form into patties. 
8. Heat oil in a cast iron pan over medium-high heat. When oil is heated, add the crab cakes. Cook about 3 minutes or until golden brown on each side.
9. Place the crab cakes on a baking sheet and place in the oven to cook through for about 12 to 15 minutes.
10. Serve with fresh lemon wedges and enjoy eating Paleo -friendly (makes 8 servings)!


Nutrition Info
Calories per serving: 145
Total fat: 10g
Carbohydrates: 3g 
Fiber: 1g
Protein: 12g

To learn more about trimming that tummy effectively and keeping the weight off for good CLICK HERE to visit our web site now. 

Here's to having your CRAB and eating it too!
--Your Body SymmetryMD Wellness Squad

Great Scotch! Body SymmetryMD 's Paleo Scotch Eggs

Scotch eggs are a versatile snack that you can take with you just about anywhere. These protein-packed delights were invented by a department store in London in 1738 (which is almost like Paleo times, right?!). 

Traditional Scotch eggs are usually coated in breading and are sometimes deep fried, but we at Body SymmetryMD wanted to make a healthier version that's just as delicious as the original! 

These Paleo Scotch Eggs are simply eggs, meat and a few herbs. What could be more uncomplicated?

Paleo Scotch Eggs

Ingredients
- 6 eggs
- 1 lb. ground turkey
- 2 teaspoon sage
- 2 teaspoon rosemary
- 2 teaspoon garlic powder
- 2 teaspoon onion powder
- salt & pepper
- 1 tablespoon coconut oil

Directions
1. Boil the eggs for 4 minutes. Drain the saucepan of hot water, then immediately cover the eggs in cold water so they will be cool enough to be peeled.
2. Peel the eggs and pat dry with a paper towel (this will allow the turkey mixture to stick to the egg easier).
3. Mix the ground turkey with the sage, rosemary, garlic powder, onion powder, salt and pepper.
4. Get a small handful of the turkey mixture and flatten it in your hand, almost like making a very thin hamburger patty.
5. Place the egg onto the turkey mixture and slowly work the meat around the egg, massaging to completely cover the egg.
6. Grease a baking pan with the coconut oil. Place all of the Paleo Scotch Eggs on the pan, and cook for 15 minutes at 350 degrees.
7. Serve and enjoy eating Paleo -friendly (makes 6 Scotch eggs)!


Nutritional Info
Serving size: 1 Scotch egg 
Calories: 191
Fat: 10g
Carbohydrates: 0.6g
Sugar: 0.6g
Protein: 20g

For more healthy & delicious recipes CLICK HERE.

Here's to healthful eating!

--Your Body SymmetryMD Wellness Squad

The Breakfast Club: Body SymmetryMD 's Paleo Avocado Eggs

Still baking your eggs inside a piece of bread? Then it's time you gave your egg-in-a-hole a much needed upgrade. Beyond the heart-healthy fatty acids and high protein count, here's a low sugar and fiber-filled breakfast that's sure to jump start your day...

This recipe from your Body SymmetryMD wellness squad is perfect if you're always rushing in the morning. It only requires a few ingredients and hardly any prep time! 

Paleo Avacado Eggs

Ingredients
- 1 medium avocado
- 2 medium Eggs
- salt & pepper, to taste

- Paleo -friendly sriracha sauce (Unfortunately our favorite bottle
with the rooster on it isn't Paleo-friendly
so you'll have to make your own. Luckily this version is just as  good. See the recipe below!)

Directions
1. Slice the avocado in half and remove the 
 pit. 
2. Scoop out some of the flesh inside of the
 avocado, leaving a rim.   
3. Crack eggs into the well created in the
 avocado. 
4. Season with salt and pepper, to taste. 
5. Bake in a 425 degree oven for 15 minutes
 or until eggs have reached your
 desired doneness. 
6. Drizzle with a Paleo -friendly sriracha
 sauce for an added kick!

Paleo Sriracha Sauce

Ingredients
- 1½ lbs. fresh red hot peppers, (jalapeño or Fresno), stemmed, seeded, and roughly chopped
- 4 Thai chilies, stemmed, seeded, and sliced thinly
- 5 garlic cloves
- 3 tbsp. white wine vinegar
- 2 tbsp. tomato paste
- 2 tbsp. raw honey
- 2 tbsp. fish sauce
- 2 tbsp. extra-virgin olive oil
- salt, to taste

Directions
1. Place the red hot peppers, Thai chilies, and garlic in a blender food processor.
2. Add the remaining ingredients and pulse until smooth.
3. Season to taste with sea salt. If the sauce is too thick for you, add 1 tbsp. of water at a time until it reaches the right consistency.
4. Pour the sauce into a saucepan and bring to a boil over a medium-high heat.
5. Reduce the heat to low and let the sauce simmer for about 10 minutes, stirring occasionally.
7. Allow the sauce to cool down, and pour into a jar.

Nutritional Info
Servings per recipe: 2
Calories per serving: 226
Protein: 7.5g
Fat: 19g
Carbohydrates: 8.5g
Sugar: 1g
Dietary Fiber: 7g

For more great health tips or to learn about our medically supervised weight loss programs and services CLICK HERE.

Here's to a healthy, hearty & delicious breakfast! 
--Your Body SymmetryMD Wellness Squad