A Minor Adjustment-Dr Minor DC

11/07/2025

11/06/2025

Crustless Spinach Quiche

1 lb homemade breakfast sausage
1/2 onion, diced
2 cups mushrooms, sliced
6 cups spinach, roughly chopped
12 eggs
1/4 – 1/2 cup coconut milk, (More milk will make the quiche light and fluffy but will also give it more coconut flavor)
1 tsp garlic powder
1 tsp Italian seasoning
1 tsp Himalayan sea salt
1 tsp pepper

1. Preheat your oven to 400° Fahrenheit.

2. Chop onion and mushrooms as noted.

3. Heat a cast iron pan or other oven safe pan over medium heat. Note: If you don’t use a cast iron skillet, you’ll have to transfer everything to another oven safe dish to do the final cooking in the oven.

4. Add in the sausage and onion to cook, stirring occasionally, until the sausage is browned, about 7-8 minutes. Add in the mushrooms at the end and allow them to cook with the sausage for 2 minutes or so to soften. Remove from heat.

5. While the sausage is cooking, chop spinach.

6. Crack the eggs into a large bowl and add coconut milk (use 1/2 cup for a lighter and fluffier texture, less if you don’t want as much coconut flavor). Whisk together well to get a light egg mixture.

7. Add the spinach and seasonings to the bowl with the eggs.

8. Once the sausage is finished, add the sausage mixture to the bowl with the rest of the ingredients and mix until everything is evenly incorporated.

9. To prevent the quiche from sticking, make sure the pan is lined with some fat from the sausage or greased well with oil or butter. Then, pour everything back into the cast iron pan (or other oven safe dish).

10. Bake in your oven for 30 minutes, until the egg is set in the middle. You’ll know it is done when the top is looking brown and crispy and the egg in the middle of the pan is no longer runny.

11. Cut into pieces and serve.

*Reference your nutrition guide for serving sizes*

11/05/2025

11 Reasons Why Too Much Sugar Is Bad for You

Experts believe that excess sugar consumption is a major cause of obesity and many chronic diseases. Here are 11 negative health effects of consuming too much sugar.

11/05/2025

Golden Milk Latte

1 cup almond milk, unsweetened
1/2 cup coconut milk
1/2 tsp ground turmeric
1/4 tsp ground ginger
Pinch of ground black pepper
Pinch of cinnamon, (plus more for topping)
Pinch of ground cloves
Pinch of cardamom
Liquid stevia, to taste, (optional if wanting it sweeter)

1. Place all of the ingredient in small saucepan over medium-low heat. Whisk to combine everything and then continue whisking occasionally until heated up. The top will get a little frothy when it’s heated through.

2. Pour in your favorite mug and enjoy!

*Reference your nutrition guide for serving sizes*

11/04/2025

Homemade Breakfast Sausage

1 lb ground beef or turkey
1.5 tsp ground sage
1 tsp Himalayan sea salt
1 tsp pepper
1/2 tsp oregano
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp paprika, (optional)

1. Place the ground beef or turkey in a medium sized bowl.

2. Mix the seasonings together in a separate bowl.

3. Pour the seasonings in with the meat and mix it together well with your hands or fork. Make sure the seasonings are evenly incorporated throughout the meat but don't overmix.

4. Shape the sausage into 4-6 patties.

5. Heat a pan over medium heat. Once the pan is hot, add in the sausage to cook.

6. Cook about 5 minutes per side, until the sausage is cooked through the center. Serve and enjoy.

*Reference your nutrition guide for serving sizes*

11/03/2025

Results of 22 studies showed that meditation has the ability to increase people’s compassion towards themselves and others. 100 adults were assigned to a program at random. The study included Metta meditation and the results found that the benefits were dose-dependent. In other words, the more effort the participants put in, the more positive feelings they felt as a result. A further study showed that the feelings of positivity that can be developed through Metta meditation can help to reduce marriage conflict, help with anger management, and improve social anxiety. By practicing Metta meditation over time, the benefits can accumulate too.

"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."

11/02/2025

Scrambled Eggs with Asparagus and Leeks

1 medium leek - white and light green parts, thinly sliced, or half moons, rinsed, drained
1 cup chopped asparagus - do not use the woody ends (about 1/2 a bunch)
2 tablespoons avocado oil or butter or combination
4 large eggs
Himalayan sea salt and pepper to taste (1/4 teaspoon of each)
1/8 cup fresh chopped dill or tarragon

1. Cut and rinse the leeks. The water here, helps them not to burn. Prep the asparagus.

2. In a small bowl, whisk eggs with salt, and pepper.

3. In a large nonstick pan, saute leeks in olive oil over medium-low heat until tender, 7-10 minutes. Add the asparagus and saute for a few minutes until tender-crisp. Season with salt and pepper. If the pan seems dry, add a little splash of water. Once tender, set these aside.

4. Wipe out the pan, add more olive oil or butter, and heat over medium-low heat. Pour in the eggs and let them cook for 1-2 minutes. Then, using a rubber spatula, slide across the bottom of the pan, creating folds. Continue folding gently until cooked to your desired doneness.

5. Fold in the asparagus/leek mix. Turn off the heat and fold in the fresh herbs. Taste for salt before serving.

*Reference your nutrition guide for serving sizes*

10/31/2025

Grilled Lemon Herb Chicken

1 1/2 lbs boneless, skinless chicken breasts (4-5 small-ish breasts)

Grilled Chicken Marinade:
2 tablespoons fresh oregano, rosemary, thyme, or sage, finely chopped (or use a combo)
Zest from one medium lemon (2 tablespoons) and save the lemon for grilling/ juicing.
1 tablespoon granulated garlic, or 4 garlic cloves, finely minced
1 1/4 teaspoons Himalayan sea salt
1/2 teaspoon cracked pepper
1/4 teaspoon chili flakes
1/4 cup olive oil

1. Pound thickest part of the chicken breast into uniform thickness aiming for 3/4 inch thick and if very large, cut into uniform sizes roughly 5-6 ounces each.

2. Make the marinade: Mix marinade ingredients together in a small bowl. Set aside 2 tablespoons (for garnish). Place chicken and marinade in a bowl, baking dish or large zip lock bag and massage to coat all sides well. Marinate for 30 minutes, a few hours, overnight or even a few days.

3. Grill: Preheat grill to medium-high. Lift chicken breasts out of the bowl, letting most of the oil drip off -before carefully placing it on the grill. Cut the zested lemons in half, placing open sides down on the grill too. Feel free to add any veggies to the grill – here we added halved tomatoes. Close the grill lid and cook for 5-6 minutes (or until deep golden grill marks appear) before flipping. Cook the other side, 5-7 minutes, and lower heat or move to a cooler spot until the thickest part of the breast registers at 160F and meat is no longer pink, and the meat looks opaque. Let it rest 5-10 minutes before serving.

4. Serve: Place the grilled chicken on a serving platter, squeeze generously with the grilled lemon, and tuck in fresh herbs for garnish. Spoon the reserved 2 tablespoons marinade over the chicken, and serve!

*Reference your nutrition guide for serving sizes*

10/30/2025

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10/30/2025

Grilled Chipotle Chicken

2 lbs chicken thighs or breasts (boneless, skinless)

Chipotle Marinade:
1/4 cup olive oil
2 chipotle peppers (canned) plus 2 tablespoons adobo sauce (juice from can)
4 garlic cloves
1 shallot
1 1/2 tablespoons cumin
1 tablespoon coriander
2 teaspoons chili powder
1 teaspoon dried oregano
2 teaspoons Himalayan sea salt (1 teaspoon per pound)

Garnish: Lime juice and cilantro

1. Preheat grill to medium-high.

2. Place marinade ingredients in a food processor and process into a paste. Place the chicken and marinade in a ziplock bag and massage well to mix and coat all sides well. (Or brush all sides well with marinade and place in a container.) Marinate 20 mins or up to 3 days.

3. Grill each side of chicken 6-7 minutes, or until good grill marks appear. Lower heat and move chicken to cooler side of the grill and continue to grill until chicken is cooked through and internal temperature reaches 165F.

4. Let it rest 5-10 mins before serving and squeeze with lime. Sprinkle with optional cilantro.

*Reference your nutrition guide for serving sizes*