Dr. Spencer Weight Loss: Access Health, Inc.

10/28/2025

Tarragon Chicken with Asparagus

2 lemons
1/ 4 cup olive oil
4–6 garlic cloves, finely minced (or use a garlic press)
2 teaspoons Himalayan sea salt
1 teaspoon dijon mustard
1/2 teaspoon pepper
1-ounce package of fresh tarragon leaves, rough chopped, about 1/4–1/3 cup
1 extra-large bunch asparagus, trimmed (about 1 1/2 pounds)
1–2 large leeks, sliced into 1/2 inch thick rounds
1 1/2–2 lbs chicken breasts (boneless, skinless), cut in half

1. Preheat oven to 425°F

2. In a small bowl, make the marinade. Add the zest of one lemon, and its juice (about 3 tablespoons) in a small bowl. Add olive oil, garlic, dijon mustard, salt, and pepper, and mix well until salt dissolves. Add ½ of the fresh tarragon, saving the rest for garnish.

3. In a medium bowl, place the trimmed asparagus, and spoon a little of the marinade over the top. Toss to coat and place them on a large parchment-lined sheet pan. Add the leeks to the same bowl, toss them with a little marinade, and spread them out on the sheet pan.

4. Lastly, add the halved chicken breasts with the remaining marinade, coating well. Nestle the chicken amongst the asparagus. (Cutting the chicken in half will help it cook faster, more in line with the asparagus.)

5. Zest the second lemon over the whole pan and slice the lemons into rounds, layering them over the asparagus. Place in the hot oven.

6. Bake 15 minutes and check the asparagus and chicken. Continue cooking until the chicken’s internal temperature reads 160-165°F, keeping in mind that thicker pieces will take longer. You may need to remove the asparagus. To get a more golden color, broil for just a couple of minutes.

7. Remove from the oven. Give everything a little toss, turning the chicken over to coat the top with the flavorful juices. Sprinkle with remaining fresh tarragon and serve.

*Reference your nutrition guide for serving sizes*

10/27/2025

Meditation is a skill, and embracing and learning that skill can help you to redirect and control racing thoughts that can often result in insomnia. In addition, your body is helped to relax, tension is released, and you are placed in a peaceful state where your body and mind are more likely to fall asleep.

"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."

10/26/2025

Sunday Reset:

“Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort.”

What are some choices today you can make that will help you move you forward towards one of your personal goals?

10/26/2025

Kerala Fish

1 – 1 1/2 pounds white fish (black cod, sea bass, halibut, wild cod, haddock, etc.) whole filet or pieces (thicker cuts are better here)

Kerala Paste:
2 shallots, sliced ( 1/3 cup)
2 garlic cloves
12 curry leaves
2 teaspoons chili powder
1 tablespoon coriander
1 teaspoon Himalayan sea salt
1/2 teaspoon pepper
1/2 teaspoon turmeric
1/2 teaspoon yellow curry powder (optional)
1 tablespoon coconut oil (or butter)
1 tablespoon lime juice
Garnish with Lime wedges

1. Preheat oven to 375F.

2. Pat dry fish, remove any bones, and place on a greased or parchment-lined sheet pan
Make the paste: Place all the paste ingredients in a food processor, and pulse until finely chopped. Scrape down the sides, pulse again, and repeat, until it becomes a cohesive, thick, paste. It doesn’t need to be smooth.

3. Brush the Kerala Paste on the tops and sides of fish.

4. Bake until cooked through (12-18 minutes depending on thickness), then broil for a couple of minutes if you like, to get the top golden.

5. Optional: In a skillet, sizzle a few fresh curry leaves in coconut oil or butter for 20-30 seconds until crisp, and spoon over the fish for a pretty garnish.

6. Place on a banana leaf if you like and serve with lime wedges.

*Reference your nutrition guide for serving sizes*

10/25/2025

10/24/2025

Grilled Lemon Chicken with Herbs

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 - optional
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. (See notes for chicken thighs.) 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. 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! (NOTE: do not use the “used marinade” that the raw chicken was in for this).

*Reference your nutrition guide for serving sizes*

10/23/2025

Tomato Vinaigrette

1 cup ripe cherry or grape tomatoes ( ellow or red)
1/4 cup olive oil
3 tablespoons apple cider vinegar
A few drops of liquid stevia, optional
2 tablespoons shallot (if roasting the shallot, double)
1–2 garlic cloves
10 basil leaves
1/4 teaspoon Himalayan sea salt, more to taste
1/4 teaspoon black pepper

1. Place the tomatoes in a dry skillet and lightly char or blister over medium-high heat, partially covering-stirring occasionally, just until softened and blackened in spots, about 7-8 minutes. Take care that they do not pop – this can burn! You can partially cover with a lid, and if they start popping turn the heat off.

2. Place charred tomatoes, oil, vinegar, stevia, shallots, garlic, and basil in a blender and blend until combined (but not overly smooth).

3. Add a bit more olive oil or water for a looser dressing and adjust the salt/vinegar accordingly.

4. Jar and Refrigerate.

*Reference your nutrition guide for serving sizes*

10/22/2025

5 Benefits of Getting More Sleep

Getting quality sleep is one of the best things you can do for your health. Here are five evidence-based reasons why good sleep is important.

10/22/2025

Italian Dressing Recipe

2/3 cup olive oil
1/4 cup apple cider vinegar
2 tablespoons lemon juice
1 finely minced garlic clove
1 tablespoon shallot, finely minced
1 teaspoon Italian seasoning (or dried oregano, dried rosemary, or dried thyme)
2 tablespoons fresh basil, chopped ( or sub Italian Parsley)
1/2 tsp Himalayan sea salt
1/2 tsp pepper
Pinch chili flakes (optional)

1. Place all ingredients in a medium bowl and whisk.

2. Store in a sealed jar in the fridge for 7-10 days and shake before using.

3. Use on leafy green salads or as a quick marinade for grilled chicken.

*Reference nutrition guide for serving sizes*

10/21/2025

Easy Roasted Broccoli

1 pound broccoli - use florets or a large head of broccoli (about 4-5 cups)
2 tablespoons olive oil
Himalayan sea salt, to taste
Black pepper, to taste
Garnish: lemon zest or lemon juice.

1. Preheat. Place an extra large baking sheet on the lower rack in the oven and preheat the oven to 450F

2. Prep the broccoli. Create an edge. Cut through the broccoli florets into 1-2 inch long bite-sized pieces. Cutting through the florets (rather than leaving them round) will give the broccoli an edge, to get a good flat sear on the baking sheet. If using whole broccoli heads, trim off the stem and peel the broccoli stem if needed. (If broccoli is freshly picked, it will probably not require peeling). Cut stems into 2-inch lengths about 1/2 inch thick.

3. Massage. Place cut broccoli and stems in a bowl. Add olive oil and a generous sprinkle of salt and pepper to the broccoli, lightly massaging in with your hands to get all the nooks and crannies.

4. Arrange. Once the oven is hot, remove the sheet pan, cover with parchment, and arrange the broccoli in a single layer with flat edges down.

5. Bake on the lower rack for 15-20 minutes or until tender and crisp with caramelized edges. When you bring the broccoli out of the oven, it will continue to cook on the sheet pan. Move it immediately to a serving dish to keep it tender and crisp.

6. Serve warm as it is, with lemon zest or with a squeeze of fresh lemon juice.

*Reference your nutrition guide for serving sizes*

10/20/2025

Meditation can help to develop beneficial mental disciplines that can see you breaking dependencies by increasing your awareness of triggers for addictive behaviors and increasing your self-control. Meditation can help people to redirect their attention, control their emotions and impulses, increase their understanding of what is behind their behavior, and increase their willpower.

"Uncovering your best YOU resides in self focus. It is about being who you were designed to be, in your own self, with your own unique wisdom, inner gifts and cherished beauty. True joy can only begin when you embrace your own you and begin to become who you truly are without any other noise."