1. Turkey Skillet Recipe

    This skillet is healthy comfort food at its best. Ready in 20 minutes Serves 4 people 280 calories Macros: 5g Net Carbs, 43g Fat, 38g Protein Ingredients 12 oz ground turkey (90% lean) 4 tablespoons coconut oil 2 cups cauliflower rice I red bell pepper, diced 1 teaspoon minced garlic ¼ teaspoon cum…Read More

  2. 6 Habits of Women Who Don’t Gain Weight in Menopause

    As an OBGYN, I have had the privilege of taking care of thousands of women each year. Young and old, these women are the cornerstone of my medical practice, and where I spent most of my time away from my family. Over my twenty years of practice, I noticed the trend of weight gain in women - from one…Read More

  3. The Science of Weight Gain in Midlife

    Over my 20 years of practicing medicine, I have had the privilege of taking care of thousands. Young and old, these women are the cornerstone of my OBGYN career. In retrospect, the patterns that I noticed emerging during my interactions with these amazing women, formed the basis of The Galveston Die…Read More

  4. Grilled Steak Strips with Summer Squash

    A quick and easy weeknight meal that is a perfect way to incorporate seasonal ingredients, such as zucchini, into your diet. Ready in 20 minutes Serves 4 people 280 calories Macros: 2g Net Carbs, 34 g Fat, 25g Protein Ingredients 12 oz Hanger or skirt steak, sliced into ½ inch strips 4 tablespoons …Read More

  5. Rosemary’s Shrimp Salad

    1 bag butter lettuce(pre washed) 12 oz fresh petite salad shrimp (greater than 50 count) Juice of 2 lemons Olive oil/vinegar 4 hard boiled eggs, peeled and sliced 4 stalks chopped celery 1/2 cup chopped red onion 2 med tomatoes 2 avocados 2 Tablespoons mayo 2 Tablespoon chili sauce (optional) Salt a…Read More

  6. Steak Salad with Herb Vinaigrette

    A delicious  meal packed with protein, colorful veggies, and healthy fats that is easy to prepare in advance. Enjoy as a quick lunch at work or an al fresco dinner with the family. Ready in 20 Minutes! Serves 3-4 people Ingredients: 16 oz Top Sirloin Steak 1 tablespoon ghee or  butter 4 cups fresh…Read More

  7. Lemon Garlic Scallops with Spaghetti Squash

    The refreshing flavors of lemon and garlic pair well with scallops served over healthy and delicious spaghetti squash. Ready in 50 Minutes! Serves 4 people Ingredients: 16 ounces scallops 2 cloves garlic, chopped Juice of ½ a lemon 1 spaghetti squash (about 4 pounds), cut in half lengthwise 2 table…Read More

  8. Creamy Dip/Dressing

    This is a tasty dip for veggies, as well as a creamy salad dressing when you are looking for something creamier than a vinaigrette. Keep extra on hand in the refrigerator to use for snacks and salads throughout the week. Ready in 5 Minutes! 1 Tbs. Serving Ingredients: 1 cup mayonnaise or avocado may…Read More

  9. Greek Yogurt Bowl or Smoothie

    Ready in 10 Minutes Serves 1 person Ingredients: ¾ plain Greek Yogurt 3 tablespoons chia seeds ¼ cup almonds (almond butter for Smoothie) ½ cup strawberries or blueberries Directions: Wash berries and pat dry. For Smoothie: Mix all ingredients in blender until smooth. You may need to add water wh…Read More