West Cary Wellness

08/26/2024

As we move into monthly calls, join Dr. Pragati, Monday August 26th for a PRE-RECORDED call on the topic "Anxiety and Appetite". Check your email for more information.

*Our LIVE & pre-recorded calls play 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, Dr. Pragati. Each Monday Dr. Pragati will cover a new topic focusing on the emotional, behavioral, 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!

08/26/2024

Focused-attention meditation is great for helping to increase the endurance and strength of your attention. Furthermore, meditation has also been found to reverse the brain patterns that lead to worrying, poor attention, and mind-wandering.

"There are many secrets to creating success in your life and in your business. But these
secrets are yours for taking if you only listen to those around you with the wisdom that
you need. By listening and learning from others who are great in the areas we strive for
greatness we, in fact, can achieve all the facets that we desire. Look to those secret
strategies that are right in front of you. Learn as a student of life, connecting all the dots
that lead to your path to success."

08/25/2024

Sunday Reset:

“An empty lantern provides no light. Self-care is the fuel that allows your light to shine brightly.”

A beautiful metaphor for how self-care is essential to keep us glowing, vibrant, and able to light the way for ourselves and others. What are some habits today or this week that add "light" to your life?

08/25/2024

Broccoli Frittata

6 large eggs, use 8 eggs for a 12-inch skillet
¼ cup water or veggie/chicken broth
2 garlic cloves, minced
¼ teaspoon Himalayan sea salt, more for sprinkling
Freshly ground black pepper
Extra-virgin olive oil, for drizzling
6 scallions, chopped
2 cups chopped broccoli or broccolini
⅛ teaspoon smoked paprika

1. Preheat the oven to 400°F.

2. Whisk the eggs, water/broth, garlic, and salt until well combined. Set aside.

3. Heat 1 tablespoon olive oil in a 10 or 12-inch cast-iron skillet over medium heat. Add the scallions, broccoli, and a pinch of salt and pepper and cook, stirring occasionally, until the broccoli is tender but still bright green, 5 to 8 minutes. Stir in the smoked paprika, then add the egg mixture and gently shake the pan to distribute. Bake 15 to 20 minutes or until the eggs are set. Season to taste and serve.

*Reference your nutrition guide for serving sizes*

08/24/2024

08/23/2024

Lemon Dijon Herb Dressing

1/4 cup lemon juice, about 2 lemons
1/2 cup olive oil
A few drops of liquid stevia, optional if wanting it sweeter
1 Tbsp dijon mustard
2 Tbsp shallot, minced
1 tsp thyme, finely chopped
1 tsp rosemary, finely chopped
Himalayan sea salt and pepper, to taste

1. In a medium bowl or jar, whisk together all ingredients until smooth and creamy. Serve immediately or store in an airtight container in the fridge until ready to serve.

*Reference your nutrition guide for serving sizes*

08/22/2024

Chili Lime Grilled Chicken

2 lb boneless, skinless chicken breasts
2 Tbsp olive oil
1 clove garlic, minced
1 1/2 tsp ancho chili powder
1/2 tsp chipotle chili powder
1 1/2 tsp cumin
1 1/2 tsp coriander
1 tsp paprika
Himalayan sea salt and pepper, to taste
Juice of 1 lime + zest
2 Tbsp chopped cilantro

1. In a small bowl, whisk together all ingredients except the chicken.

2. Place chicken in a large ziplock bag and pour marinade over top. Let chicken marinate for at least 30 minutes to an hour or overnight.

3. Preheat grill to medium heat and brush grill with oil to prevent sticking.

4. Grill chicken 5 to 6 minutes on each side or until cooked through (internal temp should be 165 degrees). Remove chicken from grill and let rest for 5 minutes before serving. Enjoy!

*Reference your nutrition guide for serving sizes*

08/21/2024

Liminal Spaces in Psychology: How to Cope with the In-Between

Liminal spaces are periods of change or transition. Here are the benefits and challenges they offer, and how to cope.

08/21/2024

Greek Chicken Kabobs

For the marinade:
1/4 cup olive oil
1/4 cup lemon juice
Zest of 1 lemon
4 cloves garlic, minced
A few drops of liquid stevia (optional if wanting sweeter)
1/2 tsp Himalayan sea salt
1/4 tsp freshly ground black pepper
2 Tbsp fresh oregano, or 2 tsp dried
1 Tbsp fresh parsley
For the skewers:
1 1/4 lb boneless, skinless chicken breasts, cut into 1-inch cubes
1 medium zucchini, cut into 1/2 inch slices
1 pint cherry or grape tomatoes
1 white onion, cut into large chunks

1. Place chicken in a large bowl or ziplock bag.

2. To make the marinade, whisk together all the ingredients until combined. Reserve a couple tablespoons of the marinade and pour the rest over top of chicken until completely coated. Seal the bag or cover and marinate chicken in the fridge for at least 30 minutes or up to 4 hours.

3. Pre-heat grill on medium-high heat, making sure to lightly spray with oil to avoid sticking. If using wooden skewers, make sure to soak them in cold water for 15 to 20 minutes to prevent them from burning on the grill.

4. To assemble the kabobs, first layer on an onion slice, followed by some chicken, a zucchini slice, then a cherry tomato. Then just repeat these layers until you get to the end of the skewer and discard the marinade used for the chicken. Place the skewers on the grill and cook them about 5 to 6 minutes on each side, brushing with the reserved marinade until the chicken is cooked through. The internal temp should read 165 degrees F.

5. Serve the kabobs and enjoy!

*Reference your nutrition guide for serving sizes*

08/20/2024

Stuffed Pepper Soup

1 lb 90% ground beef
1 tablespoon olive oil
1 small onion, chopped
1 red bell pepper, seeded and diced
1 green bell pepper, seeded and diced
4 cloves garlic, minced
2 teaspoons Italian seasoning
1 teaspoon Himalayan sea salt
1/2 teaspoon black pepper
1/4 teaspoon red pepper flakes, or more for heat
2 (14.5 oz) cans diced tomatoes
1 (15 oz) can tomato sauce (no salt or sugar added)
2 cups low sodium beef broth
2 cups fresh or frozen cauliflower “rice”
Garnish with fresh parsley

1. In a large pot or dutch oven over medium-high heat, cook the ground beef, crumbling with a spoon, until browned. Drain off the excess grease and transfer to a plate lined with a paper towel.

2. Drizzle olive oil in the hot pan and add in the onion and bell peppers, cooking about 2 to 3 minutes, until onion is translucent and peppers have softened. Stir in the garlic cloves and seasonings, sautéing an Add the browned ground beef back into the pot, along with the rest of the ingredients (except for the cauliflower rice), and bring everything to a boil. Reduce the heat and cover, allowing the soup to simmer for about 20 minutes.

3. Add in the cauliflower rice and simmer for an additional 5 to 7 minutes, until cauliflower has softened. Ladle the soup into bowls, season with additional salt and pepper, if desired, and enjoy!

*Reference your nutrition guide for serving sizes*

08/19/2024

As we move into monthly calls, join Dr. Pragati LIVE today, Monday September 9th at 3:00pm MST/4:00pm CST/5:00pm EST as we discuss the topic "Listen to Your Gut". Check your email for 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, Dr. Pragati. Each Monday Dr. Pragati will cover a new topic focusing on the emotional, behavioral, 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!