Dr. Spencer Weight Loss: Access Health, Inc.

03/15/2026

Spicy Chicken and Cauliflower Rice

For the seasoning:
2 tsp chili powder
1 tsp cumin
1/2 tsp Himalayan sea salt
1/2 tsp ground pepper
1/4 tsp cayenne pepper, (adjust to your desired spice level)

For the chicken:
1 tbsp avocado oil
1.5 lbs boneless chicken breasts

For the rest:
6 cups cauliflower rice, (about 1 medium head)
1/2 cup salsa, no sugar added
1/4 cup cilantro, chopped
1 lime, juice of

1. Make the seasoning by mixing the seasoning ingredients in a small bowl. Season chicken on both sides with seasoning mix.

2. Heat a large skillet over medium heat and add avocado oil. Once hot, place chicken in and cook, undisturbed, for 5-6 minutes. Flip and cook another 5-6 minutes until cooked through. Remove and set aside.

3. While the chicken is cooking, rice cauliflower in a food processor or with a hand grater. Prep cilantro as noted.

4. Prepare cauliflower rice by heating the same skillet you cooked the chicken in over medium heat. If needed, add some avocado oil to the skillet. Once hot, add cauliflower rice, salsa and cilantro. Cook, stirring occasionally, for 2-3 minutes until the rice is starting to soften and warm. Squeeze in lime juice and stir to mix.

5. Nestle chicken back in with the cauliflower rice and simmer for another 2-3 minutes. Serve chicken with cauliflower rice.

*Reference your nutrition guide for serving sizes*

03/14/2026

03/13/2026

Easy Homemade Steak Marinade

1/4 cup apple cider vinegar
1/4 cup coconut aminos or Bragg's liquid aminos
2 tbsp avocado or extra virgin olive oil
2 tsp garlic powder
2 tsp black pepper
1 tsp onion powder
1 tsp paprika
1/2 tsp Himalayan sea salt

1. Combine all of the ingredients in a small container or jar and mix well.

2. Place steak in a shallow dish or zip-top bag. Pour the marinade all over the steak and flip it around to coat the steak completely.

3. Cover and refrigerate for at least 20 minutes and up to 24 hours.

4. Remove from the container and cook the steak to your liking. You can baste the steak with any leftover marinade while cooking for extra flavor.

*Reference your nutrition guide for serving sizes*

03/12/2026

Mediterranean Grilled Chicken

2 lbs boneless chicken breast

For the marinade:
1/3 cup extra virgin olive oil
1 lemon, juice of
2 tsp Italian seasoning
1/2 tsp allspice
1/2 tsp Himalayan sea salt
1/2 tsp ground pepper
1/4 tsp nutmeg
1/4 tsp coriander

For the sauce:
3/4 cup avocado oil
1 egg
1 lemon, juice of
2 tbsp fresh dill, (or sub 2 tsp dried)
1/2 tsp dijon mustard
1/4 tsp Himalayan sea salt

1. Make the marinade by combining all of the marinade ingredients in a shallow dish or zip-top bag.

2. Place the chicken in the marinade and toss to coat. Set aside while you prep the sauce.

3. Place all of the sauce ingredients in a pint jar or a 1 or 2 cup pyrex measuring cup. You want a container just wide enough for your immersion blender.

4. Place the immersion blender at the bottom of the container. Start blending while holding the blender at the bottom. Don’t move the blender from the bottom until the sauce begins to emulsify and thicken. Once it starts to thicken, slowly move the immersion blender to the top until all of the oil is completely mixed in. It should result in a medium-thick sauce (slightly thinner than mayo). Taste the sauce and add more dill if desired and blend again.

5. Prepare your grill to medium-high heat. Once the grill is hot, place the chicken on the grill to cook.

6. Cook chicken for 4-6 minutes per side, or until cooked though in the center. Baste chicken with remaining marinade on both sides while cooking.

7. Serve chicken topped with sauce. Enjoy.

*Reference your nutrition guide for serving sizes*

03/11/2026

Walking After Eating: Benefits and Downsides

In recent years there has been a growing trend in the health and fitness community of taking short walks after each meal to yield various health benefits. This article reviews whether walking after eating is good for you.

03/11/2026

Easy Butternut Squash and Roasted Red Pepper Soup

1 small butternut squash, peeled and seeds removed then chopped into cubes
4 red bell peppers, top and seeds removed and sliced into strips
1 onion, peeled and chopped
2 tbsp avocado oil
2 tbsp fresh oregano, leaves removed from stems
1 tsp Himalayan sea salt
1/2 tsp ground black pepper
1 tbsp tomato paste
3 cups bone broth, (or vegetable stock for Vegan)
1/2 cup unsweetened coconut milk

Optional toppings:
Fresh oregano
Chopped nuts or seeds

1. Preheat oven to 400° Fahrenheit and line a large baking sheet with parchment paper.
Prep butternut squash, bell peppers and onion as noted. Place on lined baking sheet.

2. Drizzle veggie mixture with avocado oil and season with salt and pepper.

3. Place in the oven to roast for about 20-25 minutes, until squash is tender and bell peppers start to blister. Be careful not to burn the veggie.

4. Remove from oven and transfer veggies to a high powered blender. Add in oregano, tomato paste and bone broth. Blend on high until creamy.

5. Stir in coconut milk. Taste and add any salt and pepper to taste. Serve with your favorite toppings.

*Reference your nutrition guide for serving sizes*

03/10/2026

Fresh Chimichurri Sauce for Flank or Skirt Steak

For the chimichurri sauce:
1 cup parsley, packed
1 cup cilantro, packed
2 tbsp fresh oregano leaves, (or sub 1 tbsp dried)
1 shallot, peeled
3 cloves garlic
1 lemon, juice of
1 tsp Himalayan sea salt
1 tsp ground pepper
1/4 cup apple cider vinegar
1/2 cup extra virgin olive oil

For the steak:
2 lbs flank steak, (or sub skirt steak)
Himalayan sea salt and pepper

1. To make the chimichurri sauce, add all of the sauce ingredients to a food processor or high-powered blender. Process until everything is finely chopped. Don’t overprocess and puree. Transfer to a container and refrigerate while you cook the steak.

For grilling:
1. Heat your grill to high heat (450-500° F). Season steak with salt and pepper on both sides.

2. Add the steak to the grill and grill for 3-4 minutes and flip. Grill for another 2-4 minutes, or until the steak is cooked to your liking. Remove and place on a cutting board to rest for at least 5 minutes.

3. Slice the steak against the grain. Serve topped with chimichurri sauce and with your favorite side dish!

For skillet cooking:
1. Heat a large skillet over medium high heat and add in some avocado oil or butter. Season steak with salt and pepper on both sides. Depending on the size of your skillet, you may have to cut your steak in half and cook it in two batches.

2. Once the skillet is hot and shimmering, sdd the steak and cook for 3-4 minutes. Flip and cook for another 2-4 minutes, or until the steak is cooked to your liking. Remove and follow directions above for resting, cutting and serving.

*Reference your nutrition guide for serving sizes*

03/09/2026

Meditation seems to control the blood pressure by relaxing the nerve signals that work with the tension in blood vessels, coordinating heart functions, and the fight or flight response that heightens in stressful scenarios.

"Perfection is an illusionary standard which only ruminates in the mind, never being or
being able to be achieved."

03/08/2026

Sunday Reset:

“Acknowledge, accept, and honor that you deserve your own deepest compassion and love.”

How can you show yourself some compassion on your health journey?

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*