Dr. Spencer Weight Loss: Access Health, Inc.

03/08/2026

Perfect Air Fryer Asparagus

1 bunch asparagus
2 tbsp avocado oil
1 tbsp nutritional yeast
1/4 tsp garlic powder
1/4 tsp Himalayan sea salt
1/4 tsp ground black pepper

1. Preheat air fryer to 400° fahrenheit if your air fryer requires preheating.

2. Place all of the ingredients in a large mixing bowl and toss to coat the asparagus.

3. Transfer to air fryer basket and cook for about 7 minutes, tossing halfway.

4. Once done, remove and serve!

*Reference your nutrition guide for serving sizes*

03/07/2026

03/06/2026

Quick Carne Asada

2 pounds skirt steak, (can use flank, flap or flatiron steak)

For the carne asada marinade:
1/4 cup avocado oil
2 limes, juice of
1 orange, juice of
3 cloves garlic, minced, (can sub 1 tsp garlic oil)
2 tsp cumin
2 tsp chili powder
1 teaspoon Himalayan sea salt
1/2 teaspoon black pepper

1. Prepare marinade by mixing marinade ingredients in a bowl or jar.

2. Place steak in a shallow dish or zip-top bag. Pour marinade over the steak to coat on both sides. Allow the steak to marinate while your grill heats up, at least 20 minutes. Or, you can marinate it covered in the refrigerator for up to 4 hours.

3. Heat a grill to medium-high heat. Once the grill is hot, place the steak on the grill to cook for 4-5 minutes on each side, or until cooked to your liking. While cooking, baste the steak with any remaining marinade using a brush or by simply pouring the marinade over the steak.

4. When the steak is cooked, remove it from the grill and place on a cutting board to rest for 5-10 minutes.

5. Slice the steak into thin strips against the grain. Serve and enjoy.

*Reference your nutrition guide for serving sizes*

03/05/2026

5-Minute Tomato and Onion Salad

1 lb tomatoes, sliced into chunks
1/2 red onion, sliced into thin strips
2 tbsp fresh basil, chopped, (can use any fresh herbs and add more or less to taste)

For the dressing:
2 tbsp extra virgin olive oil
1 tsp fresh lemon juice, (can sub vinegar)
2 garlic cloves, minced
1/4 tsp Himalayan sea salt
1/8 tsp pepper, (a pinch)

1. Slice the tomatoes, onions and herbs and add them to a bowl.

2. In a separate small bowl, add the dressing ingredients and mix well.

3. Pour the dressing over the tomatoes and onions and toss to mix. Serve immediately.

*Reference your nutrition guide for serving sizes*

03/04/2026

Walking Meditation's 7 Benefits for Mood, Sleep & More

Is a walking meditation different from taking a walk? It can be. Here are 7 ways walking while meditating can benefit mind and body, and more about it.

03/04/2026

Deliciously Easy Salmon Bites

3 6 oz skinless salmon fillets, cut into bite-sized cubes, (about 1 inch cubes)
For the salmon seasoning:
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp ground celery seed
1/2 tsp thyme
1/4 tsp allspice
1/4 tsp Himalayan sea salt

Preheat your cooking device:

1. For the air fryer, set it to Preheat at 400°. Even if doesn't have a preheat setting, I recommend preheating it at least 5 minutes.

2. For the oven, preheat it to 400°.

Prep the salmon:

1. Make the salmon seasoning by combining all of the seasoning ingredients in a small bowl and mixing.

2. Cut the salmon into 1-inch cubes and place in a bowl.

3. Sprinkle on the seasoning and toss several times to coat the salmon cubes in seasoning.

To cook in the air fryer:

1. Place the salmon bites in the air fryer basket, leaving a little space between each piece. Cook for 6-8 minutes.

To cook in the oven:

1. Line a sheet pan with parchment paper. Place the salmon bites on the pan, leaving a little space between each piece. Cook for 8-10 minutes.

Serve:

1. Once the salmon bites are cooked, remove and serve immediately.

*Reference your nutrition guide for serving sizes*

03/03/2026

Lemony Herb and Oil Sauce

2 medium lemons, juice of, (1/3 cup of lemon juice)
1/4 cup avocado oil, (or extra virgin olive oil)
1 cup parsley
1 cup basil
1 sprig fresh rosemary, (small sprig)
1 tbsp fresh thyme leaves
1 shallot, peeled, (small shallot)
2 cloves garlic
1.25 tsp Himalayan sea salt
1 tsp pepper

1. Add all of the ingredients to a food processor or high-powered blender. Process/blend for 30-45 seconds, or until the sauce is mostly smooth.

*Reference your nutrition guide for serving sizes*

03/02/2026

Meditation has been proved to help reduce strain on the heart, therefore aiding physical health. If you suffer from high blood pressure, over time, this will make the heart work harder so it can keep pumping blood. Ultimately, it can lead to weak heart function. High blood pressure can also add to atherosclerosis (narrowing of the arteries). This can lead to strokes and heart attacks. A study of 9996 participants was undertaken, and it found that blood pressure can be reduced by around five points when meditation was concentrated on a silent mantra, so a repeated, non-spoken word. The study was found to be more effective on older participants who suffered from high blood pressure already.

"Shame's only purpose in life is to keep you away from your purpose."

03/01/2026

Sunday Reset:

“Rest and self-care are so important. When you take time to replenish your spirit it allows you to serve others from the overflow. You cannot serve from an empty vessel.”

What are you needing to recharge on your Sunday and how can you prioritize that today?

03/01/2026

One Pan Chicken and Broccoli

1 tbsp avocado oil
2 tbsp butter, melted, (or option to sub avocado or extra virgin olive oil)
2 tbsp Bragg's liquid aminos
1 tsp chili powder
1 tsp smoked paprika
1 medium butternut squash, seeds removed and cut into small cubes, (about 6 cups of cubed squash)
4 boneless skinless chicken breasts
4 cups broccoli, ends removed and cut into florets
Himalayan sea salt and pepper

1. Preheat oven to 400 degrees fahrenheit and line a sheet pan with parchment paper for easy clean up.

2. Chop up butternut squash into small cubes and spread out on baking pan. Drizzle with 1 tbsp oil and season with salt and pepper.

3. In a small bowl, whisk together butter, liquid aminos, chili powder and smoked paprika. Set aside.

4. Move the squash cubes around on your baking pan to make room for the chicken pieces. Place chicken in a single layer on baking sheet, and brush each chicken piece with the sauce mixture. Flip chicken over and brush the other side with sauce.

5. Place into oven and roast until the chicken is completely cooked through, reaching an internal temperature of 165° Fahrenheit, about 30-40 minutes depending on the size of chicken pieces.

6. While the chicken is cooking, prepare broccoli by cutting it into small florets and placing in a bowl. Drizzle with 1 tbsp oil and season with salt and pepper or any other desired seasoning blend.

7. When the chicken has 15 minutes left to go, take the pan out of the oven and add in the broccoli directly on top of the chicken and squash. Return to oven to cook for the final 15 minutes.

8. Remove from the oven and serve immediately.

*Reference your nutrition guide for serving sizes*