A Minor Adjustment-Dr Minor DC

04/03/2026

Curry Scrambled Eggs

1 tbsp avocado oil
2 cups leftover chicken breast, diced
1/4 onion, diced
1 cup mushrooms, diced
4 cups kale, (or sub spinach or other greens work too)
6 eggs
1 tbsp curry powder
Himalayan sea salt and pepper to taste

1. Heat a large skillet over medium heat.

2. Add in the leftover chicken and onion. Cook for about 5 minutes, stirring occasionally.

3. While the chicken is cooking, crack your eggs into a medium bowl. Whisk with a fork until the eggs are mixed well.

4. Add in the kale and mushrooms to the skillet. Cook for another 5 minutes stirring occasionally.

5. Dump in the eggs and curry powder. Mix everything together well to get the curry powder all mixed in. Cook the eggs for a few minutes until they are no longer runny and are to your desired scrambled state.

6. Season with salt and pepper to taste.

7. Serve and enjoy your breakfast...or lunch...or dinner!

*Reference your nutrition guide for serving sizes*

04/02/2026

04/02/2026

Cilantro Lime Chicken Bowl

For the chicken:
3 tbsp avocado or olive oil
1 lime, – the zest and juice
2 tbsp fresh cilantro, – chopped and more for garnish
1/4 tsp each: Himalayan sea salt and pepper
2 lbs chicken breast

For the avocado cream:
1 avocado
1 lime, – just the juice
2 tbsp avocado or olive oil
1 tsp garlic powder
Himalayan sea salt and pepper, – to taste
1-2 tbsp water

For the cauliflower rice:
1 head of cauliflower or 1 bag of already riced cauliflower
1 tbsp avocado or olive oil
1 handful fresh cilantro, – chopped
Himalayan sea salt and pepper, – to taste

1. First make the marinade for your chicken. In a large ziplock, combine your avocado or olive oil, lime zest and juice, chopped cilantro, salt, and pepper.

2. Then, place your chicken breasts between two sheets of parchment paper or plastic wrap and use a meat mallet or rolling pin to flatten your chicken so that the pieces are even in thickness. Then, add your chicken to the ziplock with the marinade and mix everything around so the chicken is fully coated. Place in the fridge to marinate for at least 15 minutes. I let ours marinate for about an hour and it was great!

3. While the chicken is marinating, make your avocado cream. Place all of the avocado cream ingredients in a blender or food processor and blend until smooth and creamy. Start with one tablespoon of water. You may need to add more water to get the consistency thinner depending on the size of avocado used. It should be like a thick and creamy salad dressing.

4. Also while the chicken is marinating, if you are making cauliflower rice from a head of fresh cauliflower, use your food processor to rice the cauliflower. Then, place your riced cauliflower in a large skillet on the stove. Add your chopped cilantro, and season with your avocado or olive oil, salt and pepper.

5. Once the chicken is done marinating, cook it on the grill outside or in a cast iron skillet on the stove. Either way, use medium-high heat and grease the grill our your grill pan with more avocado or olive oil. Place your chicken on the grill or in the pan and cook for about 6 minutes on each side, or until the chicken is cooked all the way through.

6. While the chicken is going, cook your cauliflower rice. It will only take about 5 minutes, so you can wait till you flip the chicken to start. Cook your cauliflower rice over medium heat, stirring occasionally. You can also cover your pan to speed up the cooking time as needed.
Once your chicken is done, turn off the stove and serve your dinner…in a bowl! Start by creating a bed of cauliflower rice, then add your chicken on top, drizzle the avocado cream, and top with fresh cilantro.

*Reference your nutrition guide for serving sizes*

04/01/2026

The No BS Guide to Building Lean Muscle

Weight-bearing exercise not only helps to build muscle, but is key to building stronger bones. But if you’re worried about muscles changing the body you already love, keep reading. We’ve got the science-backed info on why muscle matters and how to build strength training into your workouts to fi...

04/01/2026

Chipotle Bison Burgers

1 lb grass-fed bison, (or you can substitute beef)
1/2 tsp Himalayan sea salt
1/2 tsp pepper
2 tsp chipotle powder
3 cups mushrooms - diced
4 small peppers - sweet mini peppers, banana peppers, etc.
4 leaves of crisp green lettuce - such as romaine

1. In a medium sized pan sauté mushrooms and peppers with oil. Leave 1 tbsp in pan for cooking burgers.

2. While bacon is cooking, prepare the burgers. In a bowl, mix salt, pepper, chipotle powder and ground bison with your hands until fully incorporated. Form into four evenly sized patties.

3. In the large pan over medium heat, add in burgers to cook. Separately, in the medium sized pan over medium heat, add mushrooms and peppers to sauté, stirring occasionally.

4. Cook burgers about 4 minutes per side for medium burgers and then remove from heat. Sauté mushrooms and peppers until peppers have browned some and the mushrooms have cooked down quite a bit and then turn heat down to simmer.

5. Finally, cook eggs in a small pan to your desired state.

6. Plate your bison burgers - first the lettuce leaf, then burger, then egg, then mushrooms and peppers.

*Reference your nutrition guide for serving sizes*

03/31/2026

Roasted Salmon and Asparagus with Hollandaise Sauce

12 oz salmon, (2 fillets of similar size)
2 tsp dill
1 bunch asparagus, ends removed
1 tbsp avocado oil
Himalayan sea salt and pepper
2 eggs, (optional)

For the Hollandaise Sauce:
4 egg yolks
1 tbsp lemon juice
1/4 tsp Himalayan sea salt, (omit if using salted butter)
1/8 tsp cayenne pepper
1/2 cup butter, melted
Note: the hollandaise sauce will make a larger batch than you need, but a smaller batch is only feasible if you have an immersion blender. In a regular blender, you need more liquid.

1. Preheat oven to 375 degrees and line a baking sheet with aluminum foil.

2. Place the salmon on baking sheet and season with salt, pepper, and dill. Bake for 15-20 minutes depending on the thickness of salmon pieces.

3. While the salmon is cooking, prepare asparagus by cutting off the thick ends (about 1-2 inches). When the salmon has 10 minutes left to cook, take it out of the oven and add in the asparagus to the baking sheet in an even layer. Drizzle asparagus with oil and season with salt and pepper. Return pan to oven to cook for remaining 10 minutes.

4. After adding asparagus to the oven, prepare hollandaise sauce.

5. Whisk together egg yolks, lemon juice, salt, and cayenne until slightly thickened.
Place mixture in a blender or food processor. Blend while very slowly drizzling in the melted butter. Taste and add more seasonings if desired.

6. When the salmon and asparagus are finished, cook eggs for topping if you are having eggs. We like fried eggs over easy, but poached would be perfect for this recipe too.

7. Finally, plate your meal. Start with an asparagus base and top with salmon and egg. Drizzle hollandaise sauce over everything and sprinkle with a little dill. Serve and enjoy!

*Reference your nutrition guide for serving sizes*

03/30/2026

Meditation can help people to redirect their attention, control their emotions and impulses, increase their understanding of what is behind their behavior, and increase their willpower.

"Face your fear and keep falling forward. It is in the forward momentum that we find ourtruest essence."

03/29/2026

Sunday Reset:

“There’s only one corner of the universe you can be certain of improving, and that’s your own self.”

What does improvement look like for you today?

03/29/2026

Simple Steak Salad

2 lbs skirt steak, (or sub flank steak)
6 heirloom tomatoes, sliced
8 cups arugula
1 red onion, sliced into small pieces
1/4 cup olive oil
1/4 cup balsamic vinegar
Himalayan sea salt and pepper

1. Heat a large skillet over medium heat and season steak with salt and pepper on both sides. You may have to use two skillets or cut steak to size and cook in batches. Once hot, place steak in skillet to cook, about 3-4 minutes per side depending on steak thickness and cooking preference.

2. While the steak is cooking, cut up tomatoes and onion.

3. Once steak is done, place on a cutting board to rest for a few minutes before slicing. Slice steak into small strips against the grain.

4. Prepare salad by adding sliced tomatoes and arugula to a plate. Top with sliced steak and drizzle with olive oil and balsamic. Sprinkle with additional salt and pepper if desired.

*Reference your nutrition guide for serving sizes*

03/27/2026

One Pan Turmeric Chicken Skillet

1.5 lbs chicken breast
1 tbsp avocado oil
1/2 head cabbage, chopped
1 tbsp turmeric
1 tsp garlic powder
1/2 tsp Himalayan sea salt
6 green onions, chopped
3 cups spinach or kale
1/2 cup fresh cilantro, chopped

1. Start by cutting up chicken into small pieces. In a large skillet over medium heat add oil. Once hot, add chicken and cook until chicken is starting to brown, about 6-8 minutes.

2. While chicken is cooking use food processor to chop cabbage. Or hand chop and grate.

3. Once the chicken is about cooked, add about half the cabbage to pan and once it starts to cook down, add the rest. Allow cabbage to cook down and soften.

4. Add turmeric, garlic powder and sea salt. Mix to evenly combine and add green onions and spinach or kale. Stir until everything is mixed and turn heat down to low. Simmer for 2-3 minutes.

5. Remove from heat and serve over optional cauliflower rice with chopped cilantro on top. Enjoy!

*Reference your nutrition guide for serving sizes*