Dr. Spencer Weight Loss: Access Health, Inc.

02/20/2026

Zucchini Ribbons Recipe

2 tablespoons extra virgin olive oil
2–3 large cloves of garlic
1/4 teaspoon chili flakes, adjust to taste
2–3 medium zucchini, ribboned with a peeler, about 1 pound of ribbons
Zest of 1 lemon
1/4–1/2 teaspoon Himalayan sea salt, more to taste
A squeeze of lemon juice
Black pepper to taste
Top with basil ribbons, cherry tomatoes, and toasted nuts if desired!

1. Saute’ garlic and red pepper flakes for 1 minute on medium heat until just softening.

2. Add zucchini ribbons and cook 1-2 minutes more until just slightly wilted. Toss in zest and sea salt. Mix gently.

3. Add a squeeze of lemon juice and a few grinds of black pepper.

Optional garnish suggestions: basil, cherry tomatoes or toasted nuts

*Reference your nutrition guide for serving sizes*

02/20/2026

02/19/2026

Turkey Meatballs with Sun-dried Tomatoes

1 lb ground turkey
1/3 cup sundried tomatoes, (packed in olive oil) chopped
2 teaspoons extra virgin olive oil (use oil from sun-dried tomatoes if you like)
1/2 cup onion, finely chopped
1/4 cup basil, chopped
2 garlic cloves, finely minced (or 1 teaspoon granulated garlic)
3/4 teaspoon Himalayan sea salt
1/2 teaspoon pepper
2-3 cups marinara sauce, no sugar added

1. Preheat oven to 425F

2. Place ground turkey in a bowl and break apart with a fork. Add the sundried tomatoes, olive oil, onion, basil garlic, salt and pepper and mix with the fork until relatively combined.

3. With a wet hand, knead the mixture a couple of times then roll to 10-12 equal-sized meatballs. This is easiest if the mixture is cold.

Bake or Pan-sear:

Bake:
1. Place on a parchment-lined sheet pan and bake at 425F for 10-12 minutes, or until they just start to get golden. Finish cooking them with the marina sauce (capturing all those pan juices) in an oven-proof skillet or baking dish. You can top simmer them on the stove or place them back in the oven. Meatballs are done when they register 165F.

Pan sear:
1. Using a non-stick skillet, over medium heat, heat enough oil to coat the bottom, and lightly brown each side of the meatballs, gently turning or giving the skillet a good shake. Once golden on most sides, stir in the marinara sauce, gently coating the meatballs. Either simmer for 5 minutes, or place in a hot oven for 10 minutes, uncovered.

2. Check that the meatballs are cooked all the way through (internal temp =165F) and when done, let rest a few minutes, while you garnish them with torn basil leaves.

3. Serve alongside veggies.

*Reference your nutrition guide for serving sizes*

02/18/2026

How to Use Meditation for Better Sleep

Research has shown that meditation may calm the mind and promote better quality sleep. Sleep meditation techniques include guided meditation, mindfulness meditation, and body scan meditation.

02/18/2026

Cucumber Tomato Salad

1 small red onion or about 3/4 cup, thinly sliced
2 tablespoons apple cider vinegar
1/4 cup extra virgin olive oil
1/2 teaspoon Himalayan sea salt
Pepper to taste
1 English cucumber, about 2 1/2 cups, cut into bite-sized chunks
2–3 small tomatoes, 2 1/2 cups, cut into bite-sized pieces (or sub cherry tomatoes)
1/4 cup fresh dill, chopped

1. In a medium bowl, mix together the red onion with vinegar, olive oil, salt and pepper. Let this sit at least 5 minutes while you chop the cucumbers and tomatoes.

2. Add the remaining ingredients to the bowl- tomatoes, cucumbers, and dill. Mix and serve.

*Reference your nutrition guide for serving sizes*

02/17/2026

Zucchini Boats

2 tablespoons extra virgin olive oil
4 garlic cloves, finely chopped
1/4–1/2 teaspoon red pepper flakes
8 ounces mushrooms, chopped into small pieces
1 yellow or red bell pepper, diced in small pieces
1/3 cup kalamata olives, chopped
1 pound of zucchini – 1 large, 2 medium, or 3 small squash
1 teaspoon dried oregano
1/2 teaspoon Himalayan sea salt
1/2 teaspoon black pepper
2 cups fresh spinach, about two good size handfuls
1 1/2 cups marinara sauce – divided, store-bought or make your own, no sugar added
Garnish- fresh basil leaves

1. Preheat the oven to 400F.

2. Prep Zucchini. Cut the zucchini in half lengthwise. With a spoon, scoop out the center, hollowing out the zucchini like a little boat. Save and chop up the scooped-out part and set aside.

3. Saute. In a large skillet, sauté garlic and red pepper flakes in olive oil for 1 minute. Add mushrooms and zucchini flesh, oregano, salt, and pepper. Saute for about 10 minutes until most of the liquid has evaporated.

4. Add the bell pepper, olives, and spinach and stir for about 1 minute until the spinach is wilted. Turn the heat off. Stir in 1/2 cup marinara sauce. Taste and adjust salt and pepper.

5. Assemble. Add the remaining marinara sauce to the bottom of a greased 9×13-inch baking dish, large skillet, or heavy pan. Set the zucchini boats over the marinara. Mound the filling into the hollowed-out boats.

6. Bake. Cover for 15-20 minutes with foil or lid, until zucchini is fork tender. (Bigger squash with thicker shells may take longer). Uncover and broil for 5 minutes until the top is golden brown.

*Reference your nutrition guide for serving sizes*

02/16/2026

Metta is a kind of meditation that also goes by the name loving-kindness meditation. It starts with developing kind feelings and thoughts toward yourself. 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.

"Awareness is a noticing without a judgment, criticism or critique. Awareness comes from being aware of our internal or external selves is invariably different than being critical. state of curiosity, love and objectivity. In being in a relationship of awareness with ourselves and others you can truly change what you need to, explore what you want to and alter what you feel essential."

02/15/2026

Sunday Reset:

“Sometimes the most important thing in a whole day is the rest we take between two deep breaths.”

Reminder to take a moment to pause today when you need it❤️

02/15/2026

Baked Dijon Salmon

1 lb salmon, whole filet or 4 pieces
2 tablespoon extra virgin olive oil
3 tablespoons mustard, use whole grain or dijon
1 finely minced garlic clove
1/4 teaspoon Himalayan sea salt
1/2 teaspoon pepper
1/4 cup dill, parsley, or chives, or a mix.

1. Preheat oven to 375 F

2. Mix olive oil, mustard, garlic, salt, and pepper in a small bowl. Add half the chopped herbs.

3. Lay salmon down on an oiled, parchment-lined, baking sheet.

4. Generously coat salmon with mustard mixture using a brush or the back of a spoon.

5. Bake the salmon until the internal temperature at the thickest part reaches 130F, remove from heat - it will continue cooking to a perfect medium (135 F).

6. For a crispy top crust, broil for 1-2 minutes. Scatter with remaining fresh herbs.

*Reference your nutrition guide for serving sizes*

02/13/2026

Roasted Lemon Asparagus Recipe

12–16 ounces fresh asparagus (pencil-thin)
1–2 tablespoons extra virgin olive oil
2 garlic cloves, finely minced, use a garlic press
Himalayan sea salt and pepper to taste
1 tablespoon lemon zest
A squeeze of lemon juice (after it’s roasted)

Optional Garnishes: toasted slivered almonds, basil or flat-leaf parsley, chili flakes

1. Preheat oven to 400F

2. Trim asparagus: Hold one spear of asparagus in your hand, and with your fingers snap off the rough end. Note where it naturally breaks. Use this as a guide to trim the remaining asparagus, laying it next to the others. Cut the remaining spears to match this length.

3. Toss the trimmed asparagus in a bowl with olive oil, garlic, lemon zest, salt & pepper. Lay spears out in a single layer on a parchment-lined sheet pan.

4. Roast until just tender-crisp (yet still vibrant green), about 15-25 minutes, depending on size and thickness, tossing halfway through.

5. Once tender squeeze with lemon juice, and give a good toss. Taste for salt, adding more if needed.

6. Place in a serving dish and garnish with any of the optional garnishes.

*Reference your nutrition guide for serving sizes*