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Mira Coach | Living & Aging Well

Tell us, What's Your Hustle? Integrative Weight Loss

Fire Roasted Tomatoes, Cashew & Chicken Broccoli, Integrative Weight Loss &

Foods we Love


What we eat matters, and using wholesome foods as fuel, can render desirable results for weight loss and over all wellness. Dr. Scotty Hudson, acupuncture physician and professor, shared with TWYH, how choosing the right ingredients, and taking small intentional steps, can lead to achieve weight loss goal.


Fire Roasted Tomatoes, Cashew & Chicken Broccoli   Integrative Weight Loss & Foods we Love
Tell us, What's Your Hustle? Integrative Weight Loss

Fresh, unprocessed, low glycemic, non-resistant starch.


What is integrative medicine?


Integrative medicine follows evidence base protocols, encouraging the body to heal by means of wellness and holistic best practices, and functional protocols.


Physical therapy, mental health resources and spiritual support, are a combination of that needs to be customized per individual. Even though as communities we can empathize, symptoms, experiences and circumstances, are different and have different needs to be addressed. The more you know where you stand with your health, better the chances and approach.




Heading #1: Why Is This Topic So Important?

Heading #2: What are the Nuts and Bolts of Your Guide?


 

Evidence based content equals knowledge.


What is medical acupuncture?


Medical acupuncture is an evidence based ancient practice, combined with modern technologies and current studies and discoveries. Dr. Hudson’s specialty includes medical acupuncture for infertility, pain management, and weight loss.


According to studies, acupuncture helps the lymphatic cleansing process and aids to balance energy signals in our bodies.


This time of the year, its common to see all the weight loss programs available to “build a beach body”. Which is not a bad concept. It just leaves out the dangers of fast weight loss diets, which can leave you depleted of energy-creating calories or overloaded with ultra-processed food products.


During our conversation Dr. Hudson mentioned the importance of setting realistic goals, improving habits, having a support system, and seeking professional help. The functional medicine veteran added “To improve eating habits, the key is to stop eating super processed foods”.


· Don’t depend on ultra-process foods


· Start with wholesome ingredients and freshly packaged foods


· Learn to make better meals


· Start with small steps, a walk once a day


· Lifestyle changes lead to goals


· Commit to results


It’s also important to check up often with a trusted medical provider, specially before making any drastic changes to diet, prescriptions, exercise or adding supplements.


What we eat matters, and using wholesome foods as fuel, can render desirable results for weight loss and over all wellness. Dr. Scotty Hudson, acupuncture physician and professor, shared with TWYH, how choosing the right ingredients, and taking small intentional steps, can lead to achieve weight loss goal.


Dr. Hudson also went through valuable keys to weight loss; like include fresh ingredients, unprocessed foods, low glycemic, non-resistant starch. As well as physical activity and mental and spiritual support through the journey.


What is Resistant starch? Carbs vs Prebiotics


Excessive starchy foods and high glycemic interfere with pancreas function and can lead lifestyle diseases.


Resistant start does exactly that, they resist digestion in small intestine. This processed doesn’t affect glycemic index, while passing into the large intestine turning into a prebiotic, which balances gut bacteria. Dr. Hudson also shared those resistant starches provide vitamins, can help lower cholesterol, and improve liver function. Also, can lower triglycerides, and protect intestine’s cell wall.


The secret is out!


  • Dr Hudson shares: How to turn starchy potatoes, pasta, and rice into good and nutritional carbs!

  • Cook with a moist heat method like pressure cooker, Smart pot, boil, or steam.

  • Cool down and refrigerate 24 hours or freeze for future use.

  • The temperature variation from cool down to reheat, changes the starch molecule to resist digestion in the small intestine, passing to the large intestine without raising the glycemic index.

  • This “phenomenon” also helps keep a fuller feeling longer and improves gut bacteria balance.

Dr. Scotty Hudson revealed how we can enjoy resistant starch health benefits, while enjoying, (with portion mindfulness of course), those familiar flavors and traditional recipes we all love.


Roasted Fire Tomatoes, Cashew & Chicken Broccoli


Ingredients

1 cup Cashews

1 lb. Grilled chicken breast

1 tablespoon powder onion

1 tablespoon Turmeric

½ tablespoon Ginger

1 cup Broccoli

1 tablespoon Rice vinegar

1 tablespoon Nutritional yeast

½ tsp pink Himalayan salt

½ Black pepper

2 tablespoons Avo

8 oz Fire roasted tomatoes


Instructions

Soak cashews in 2 cups of water for better digestion

  • Portion chicken breast to your preference (slice or dice)

  • Season with avocado oil, pinch of pink Himalayan salt, black pepper, and turmeric

  • Sear chicken until nicely brown on both sides, yet juicy. That’s a bout 3 to 4 minutes per side on medium. Set aside.

  • Add avocado oil to pan. Heat to medium.

  • Stir fry ingredients start with, tomatoes, nutritional yeast, ginger, turmeric, onion powder, add pink salt pepper, rice vinegar.

  • Add drained cashews, cook down for a minute or two then blend to a chunky sauce. Re add sauce to pot, add ½ cup of water, vegetable broth, or bone broth, and cook down.

  • Add cleaned and chopped broccoli the last 4 minutes. Add broccoli between the sauce and chicken. It will cook and steam the broccoli and previously seared chicken.

  • Plating idea here Serve over Brown rice Quinoa

  • Carve half pineapple and plate brown rice quinoa first, chicken, broccoli, and top with fire roasted tomato and cashew sauce.


Brown rice quinoa

¼ cup Spinach

¼ Arugula

1 teaspoon Evo

Pink Himalayan salt

Black pepper


Boil 3 cups of water, add salt, pepper. Combine 1 cup of brown rice, 1 cup of quinoa, and cover. Cook down medium, till water evaporates for about 12 minutes.

Uncover, fluff with a fork and lower temperature to low. Cook till tender or about 5 more minutes. Remove from heat, toss arugula, spinach, and extra virgin olive oil.


Meal Prepping helps you achieve weight loss and wellness goals.


Although meal prepping is a great habit to manage and improve food preparation time, it takes intention to get organized and used to a new kitchen routine.


Breaking Bread with Mira, inc. offers Supperwholesome.com as an answer to individuals and families who need to eat wholesome ingredients and nutritious meals.


Meals prepared using wholesome ingredients, fresh produce, we prioritize to use local, USA grown, and support farmers and global fair trade.


With support from functional and traditional medical experts like the nutritionist team at “That Clean Life”, we create and curate delicious recipes to help you take back time, without sacrificing flavor, budget, or time.


We can plan, shop, prep, and cook for you!


Meal prep pick up or *delivery available.


Wholesome Cooking Classes equip you to success in your weight loss and wellness goals.


Would like to learn to cook wholesome meals at home?


We got a link for that!


Hands-on cooking class or demo. Gather your group, or team and join us at the 5 Loaves Kitchen in Winter Springs. Or


Join the Cook along class. Cook from the comfort of your home through a zoom link.

Dr. Scotty Hudson, A.P., DOM, MSOM

Acupuncture Physician

Doctor of Oriental Medicine

Board Certified in Acupuncture & Oriental Medicine (NCCAOM)

Board Certified in Acu-Point Injection Therapy (FL Acup, Board)

Former professor & clinical supervisor at

Florida College of Integrative Medicine



References

What to know about resistant starch?



Resistant Starch as a prebiotic and symbiotic


file:///C:/Users/break/Downloads/Resistant_starch_as_a_prebiotic_and_synb.pdf

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